logo
menu-icon

Importance of Fiber for the Ketogenic Diet

by Charles Weller March 09, 2019

Importance of Fiber for the Ketogenic Diet

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.

Related Posts

Paleo vs Keto – Which Diet Is Best For Weight Loss?
Paleo vs Keto – Which Diet Is Best For Weight Loss?
With so many popular diets for weight loss, it can be confusing when you begin the journey and search for the best di...
Read More
Keto Protein... What's the Difference?
Keto Protein... What's the Difference?
What Is Keto Protein? Keto is a low-carb diet that aims to put your body in a metabolic state called ketosis. When re...
Read More
The Benefits of Natural Pre Workout Supplements
The Benefits of Natural Pre Workout Supplements
What Are Pre Workout Supplements? A pre workout supplement includes powders, shakes, smoothies, and drinks that aim t...
Read More
The Performance Benefits of Plant-Based Adaptogens
The Performance Benefits of Plant-Based Adaptogens
Every so often, a wellness trend comes along that seems to catch wildfire – whether it’s ketogenic dieting, alkalized...
Read More
Baobab Fruit for Pre and Post-Workout Nutrition
Baobab Fruit for Pre and Post-Workout Nutrition
  What you eat before and after an intense workout can have a great impact on your energy levels, recovery, and athle...
Read More
Fungal Lactase for Digestive Health
Fungal Lactase for Digestive Health
Fungal lactase is an enzyme derived from the fungus Aspergillus oryzae, known as “koji” which are critical in the pro...
Read More
Maintaining Healthy Bones with Plants
Maintaining Healthy Bones with Plants
 The key to protecting your bones is to ensure proper nutrition so that bones can rebuild and maintain their strength...
Read More
Boost Brain Power with the Paleo Plant-Based Diet
Boost Brain Power with the Paleo Plant-Based Diet
 If you’ve ever had a difficult time concentrating or staying focused throughout the day, eating a Paleo plant-based ...
Read More
The Amazing Health & Performance Benefits of Beets
The Amazing Health & Performance Benefits of Beets
Beets are a member of the vegetable food group and come from the beet plant.  Beets are packed with healthy nutrients...
Read More
Plant-Based Diet for Gut Health
Plant-Based Diet for Gut Health
  Focusing on our gut health has gained in popularity, and many advantages of adopting a plant-based diet for our mic...
Read More


Charles Weller
Charles Weller

Author



Also in Eating Healthy / Nutrition

What Are Macros? All About Macronutrients and Why They Matter
What Are Macros? All About Macronutrients and Why They Matter

by Laurice Wardini October 28, 2019

Guide to Omega-3 Fatty Acids and Where to Get Them
Guide to Omega-3 Fatty Acids and Where to Get Them

by Laurice Wardini October 06, 2019

6 Qualities to Look For in a Protein Powder
6 Qualities to Look For in a Protein Powder

by Laurice Wardini September 22, 2019

close-icon