How to Get Fiber on Keto
What is the Keto Diet?
The keto diet is a low-carb, high-fat diet that’s thought to have many health benefits. The keto diet limits daily non-fiber carbohydrate intake to 20 to 50 grams, compared to a typical carbohydrate intake of 150 to 250 grams.1 The drastic reduction in carbohydrate intake leads the body to switch its fuel source from glucose(sugar) to fatty acids. This change influences several biological systems. The diet was originally designed in the 1920s and has since become popular among people with some health conditions.1
Though there are benefits associated with the keto diet, there are also drawbacks. The keto diet can, for instance, make it harder to get adequate amounts of essential nutrients. That deficiency can potentially impact health and comfort, making it difficult for some people to tolerate the diet.2
Many fiber-rich foods can also be carb-heavy. Getting enough fiber on the keto diet can be difficult, leading to regularity challenges. Keto constipation is a phenomenon that many keto dieters experience. The lack of fiber in the diet can leave you with harder, more stubborn stool, and a bloated gut.1,3
Adding a fiber supplement is a great way to add more fiber to your diet. Choosing Metamucil’s psyllium fiber, which is the gold standard amongst the fiber supplements for regularity,* can help you enjoy the benefits of your keto diet without drawback of occasional constipation.
Both the Metamucil Sugar-Free and Premium Blend powders are free of sugar and gluten, so they are keto friendly.
Talk to your healthcare provider before starting any new diet.
10 Ways to Get More Fiber on the Keto Diet
The reason that people on the keto diet become deficient in fiber is that many fiber-rich foods are also rich in carbohydrates. By trying to avoid carbohydrates, people on the keto diet often inadvertently avoid fiber. If you’re considering starting the diet, consider how you’ll get fiber on the keto diet, since fiber is essential to digestive health.
Luckily, some foods are low in carbs but high in fiber. Incorporating these foods can help ensure that you get enough fiber while you’re on the keto diet. Keep reading for 10 keto-friendly foods that are also high in fiber.
People on keto diets often avoid fruits, assuming they contain too much sugar. However, berries, like raspberries, are not only high in dietary fiber, but their fiber content also helps to offset their carbohydrate (or sugar) content.4 The sugar from berries is not likely to significantly impact the success of a keto diet.
Avocado is rich in fiber and low in carbs. A medium-sized avocado can get you 9 grams of fiber without any sugar, making it a great addition to a keto diet.5
Asparagus have high levels of fiber and make a great side dish to any keto meal. In both their fresh and cooked forms, asparagus provide a good source of dietary fiber.5
Cruciferous vegetables like broccoli are excellent sources of fiber.6 With low carbohydrate content, broccoli is also a good choice to incorporate into a keto diet.5
5. Brussel Sprouts
Cabbages are a good, healthy source of dietary fiber. Brussels sprouts may get a bad rep in childhood, but when boiled, broiled, pain fried, or sliced raw, they can make a great side to any meal. Plus, each cup of brussels sprouts has 4 grams of fiber 5 to help you reach your daily recommended fiber intake while on the keto diet.
NUTS AND SEEDS
Though there are some carbs in pistachios, when compared to other nuts, pistachios are richer in fiber.7 About 10% of pistachios’ weight come from insoluble fiber, and 0.3% from soluble fibers. These are therefore a good go-to nut for people on the keto diet.
Flaxseed - one of the oldest crops - is rich in fiber while containing virtually no digestible carbohydrate.8 Each tablespoon of flaxseed has about 1.9g of fiber.9 It can be mixed into breakfast cereals, yogurt, or even mayo to get more fiber in your diet while on keto.
8. Chia seeds
While chia seeds do contain some carbohydrates, a significant amount of fiber can be obtained through a very small serving of chia seeds.6 Each ounce of chia seeds provides 9.75 grams of fiber.10
9. Wheat bran
Wheat bran is incorporated into several foods to boost fiber content.7 Though the amounts of both carbohydrates and fibers vary across different forms of wheat bran, wheat bran can offer a way to increase fiber intake while on the keto diet.
Fiber supplements like Metamucil are a great a way to add fiber into your diet without significantly enhancing carbohydrate intake. Metamucil can be taken in a variety of forms, including through capsules and powders that can be easily taken before meals or mixed into a cool glass of water. Here’s how many grams of fiber you’ll get per one serving of Metamucil:
- Sugar-Free Powder : 3 grams of fiber per 1 rounded teaspoons
- Capsules : 2 grams of fiber per 5 capsules
With some planning and consideration of your taste preferences, you can still reach your fiber goals while on the keto diet. If you find, however, that you can’t get enough dietary fiber through diet alone, supplements like Metamucil can help you bridge the gap to make sure you get the daily recommended intake of fiber. Talk to your healthcare provider if you have any questions about the keto diet and Metamucil.