Eating Healthy / Nutrition

by Charles Weller

When following a ketogenic diet, it’s not uncommon for those to fear they are not getting enough high-quality fiber because the diet restricts a lot of vegetables and fruit. There’s a greater chance this can result in many health concerns. Receiving more than enough fiber on the ketogenic diet is possible when knowing where and how to find fiber-rich and low-carbohydrate sources. This blog post provides a list of low carbohydrate foods that have a high amount of fiber and explains why fiber is crucial when you are on a ketogenic diet.

Importance of Fiber for the Ketogenic Diet

Following the ketogenic diet is simple when you stick to eating oils, eggs, full-fat dairy, and fatty meats. However, with a strict consumption of these foods, there’s the possibility of limiting daily intake of vegetables, losing out on the benefits of fiber. A well-designed ketogenic diet includes a daily intake of low-carbohydrate vegetables, along with high-quality fat and protein sources. Taking in high-fat foods and low amount of fiber and drinking a minimal amount of water from the ketogenic diet can lead to common complaints such as constipation, poor digestion, and lack of absorption of important vitamins and minerals needed for better health.

Low-Carbohydrate Fiber Sources

High-fiber and low carbohydrate whole foods listed below are recommended as a part of a successful ketogenic diet to allow for sustaining nutritional ketosis:

Flax seeds

Flax seeds are an excellent source of fiber while being low in carbohydrates with 1.9 grams of fiber and 0.1 grams net carbohydrates.

Chia seeds

Chia seeds are an excellent source of fiber, with a single 1 oz serving to provide 10 grams of fiber and 2 grams net carbohydrates.

Raw Coconut

Raw coconut is not only a good source of MCTs, copper, magnesium, potassium, and selenium, but half of cup of shredded raw coconut provides 2.5 grams net carbohydrates and 3.6 grams of fiber.

Avocado

Avocado is not only a rich source of healthy fats but is surprisingly an excellent source of fiber and low amount of carbohydrates. Half an avocado provides 1.9 grams net carbohydrates and 6.9 grams fiber.

Broccoli

Broccoli isn’t just a popular go-to as a plant-based source of calcium and vitamin K, one cup of chopped broccoli offers 2.4 grams fiber and 3.6 grams net carbohydrates.

Spinach

Spinach contains 1.4 grams net carbohydrates and 2.2 grams of fiber, making it a great source of magnesium and potassium which are both essential on a ketogenic diet.