The keto diet is a very popular diet for weight loss programs. It typically requires you to consume 80% of calories from stored fats and 20-50 grams of carbohydrates per day and is often criticized for the lack of fiber in it. Dieticians have noticed that people on the keto diet often complain of constipation.
What is fiber and how is it beneficial?
Fiber is a plant portion also known as roughage. Unlike other carbohydrates, it is neither digested nor absorbed by our digestive system. Still, fiber plays an extremely significant role in our diet. It normalizes bowel movements, lowers the risk of hemorrhoids, and lowers blood cholesterol levels. It can slow down the absorption of sugar and thus help improve blood sugar levels. High-fiber foods tend to be more filling, so we like to eat less and be satisfied longer.
Unfortunately, food rich in fiber is also high in carbs. So how can fiber be beneficial while on the keto diet?Best sources of fiber while on the keto diet.
- Avocado although grouped among vegetables as fruit, is high in fat and neither sweet nor sour. An avocado at a meal makes you feel full.
- Broccoli provides Vitamin C and potassium, and it’s a rich source of fiber.
- Fruits aren’t a suitably fit for the keto diet because of their high carbs. Berries are an exception and can be enjoyed in small quantities.
- Asparagus is a vegetable with a delicate taste and texture as well as a rich source of Vitamin B & C.
- Chia Seeds’ unique seeds that form a gel when mixed with water are an excellent source of keto-friendly fiber.
- Macadamia nuts are a favorite among keto diet users.
- Leafy Green Spinach, Kale, etc are staples of most keto diets.
- Brussels Sprouts are slightly higher in carbs but still suitable as keto vegetable options
- Hazelnuts are nutrition-packed nuts high in fiber and fewer carbs
- Cauliflower is a low-carb veggie good news for keto lovers
- Pecans as nuts can be a healthy option for keto diet lovers.
- A small piece of coconut offers 3g of carbs and 4g of fiber plus it doubles the amount of fat provided.
One Last Note
Fiber is important for everyone. If you are opting for keto, consult a registered dietitian who can plan your diet accordingly.