Keto is an eminently beneficial diet. Despite its proven weight loss benefits, many experts criticize the Keto diet, pointing out that it lacks many nutrients that are essential for a healthy lifestyle. Major criticism stems from the fact that most of the foods excluded from the Keto list are fiber-rich fruits and veggies. Here comes the question: Is it possible to get enough fiber while dieting?

In order to understand why both the Keto diet and fiber-rich foods are essential for us, let’s first explain what the Keto diet is, and why fiber-rich foods are healthy. Later on, let’s check if Keto and fiber-rich foods are mutually exclusive, and if there is a way to combine both by adding some fiber-rich foods to our Keto-friendly list.

The Keto Diet

The Keto diet may seem fairly easy to follow at first. However, it is a strict diet, and reaching a state of ketosis is sometimes difficult. In general, the Keto diet allows foods that are rich in fats and protein and excludes foods rich in carbs.

While we should always strive to control our total calorie intake by keeping it under 2000/daily, in the Keto diet we should also control the number of carbs that we consume. In successful Keto diets, 70 to 80% of the calories we consume daily should come from fats and preferably healthy fats. Proteins should account for another 10 to 20% of our daily calorie intake, and the carbs that we consume daily should only give us 5 to 10% of the total calories.

By keeping the daily carbs intake under 30, for example, our body can reach a state of ketosis. In fact, enzymes in our body can digest the carbs that we consume and turn them into blood sugar. The sugar stored in the blood will facilitate the production of the hormone insulin, which evokes our cells to absorb the blood sugar and use it in daily activities such as physical exercise.

As we don’t consume carbs during Keto, our body won’t have enough energy for physical activities. In order to function, it will have to start getting energy from fat cells instead. And when this process starts, it means that we have reached the state of ketosis, and we will start losing weight, if we are persistent enough to continue the diet for a few months.

Differences Between Carbs And Net Carbs

In the context of fiber-rich foods, it is important to explain what is the difference between carbs and net carbs. In fact, fiber is a type of carb, too. Still, while our body can digest net carbs, it can’t absorb fiber in exactly the same way.

We can see on food labels that the total amount of carbs is usually separated from the net carbs. This is due to the fact that our bodies can only absorb net carbohydrates, which are then converted into energy. Other carbs, such as fiber, do not accumulate in the blood and contribute little to the total number of calories that cause us to gain weight. In other words, fiber carbs are good carbs.

Foods rich in fiber may aid in the prevention of constipation, which is one of the most common problems occurring during ketosis. In addition, fiber foods can prevent starving and craving more meals during the day, At the same time, they will only pass through our bodies without causing us to gain an extra pound.

Generally, we can consume fiber on a Keto diet. However, depending on the total amount of net carbs in some foods, there are a few exceptions from the general rule. For example, whole grain pasta, although rich in fiber, includes a higher amount of total net carbs.

A rule of thumb in Keto will be choosing the right foods and portions by calculating carefully the proportion of fiber in each portion. It’s imperative that the total amount of net carbohydrates in each portion does not exceed the allowance of 30 grams daily.

Sources of Dietary Fiber In The Keto Diet

While pasta is perhaps not the best choice for people in ketosis, there are some types of veggies and nuts that can add up fiber to our diet. Still, there are even more options that we can include in our Keto diet – pill supplements, soluble powders, and some minerals. Supplements, in fact, are the least caloric and most efficient way to substitute for the lack of foods rich in fiber.

Avocado, cauliflower, and nuts became very popular fiber sources in the Keto diet. While these foods are rich in fiber, the total amount of net carbs they contain is also very low. For instance, one avocado contains about 17g of carbs, which is in fact a lot for people in ketosis. However, about 13g of the carbs are fiber, which means that we are only consuming 4g of carbs.

By simple calculations of carbs, more healthy foods can be added to our Keto shopping list. We may be craving walnuts or almonds while on keto, but still staying away from these delights. In point of fact, 100g of walnuts contain 14 g carbs, which is almost half of our keto allowance. Out of these 14g carbs, however, 7g are fiber, so the total amount of “bad” carbs that we will consume is only 7g.

No matter the calories, foods rich in fiber are indeed healthy and beneficial. Therefore, it is essential that we add them to our weekly meal plan. Now, let’s go over some of the best sources of fiber in keto diet.

Avocado

Avocado is not only yummy but also very healthy. The amount of fiber and healthy fats in avocados will depend on their size, whether it’s ripe, and more. In general, 100 g avocado contains between 6 to 10 g fiber along with healthy fats and vitamins – Vitamin C, B, and Magnesium.

Aside from being a great source of fiber, avocado is also a source of other beneficial nutrients (monosaturated fats) that aid in lowering our cholesterol levels. In fact, keto diets have been widely criticized because of the potential cholesterol increase in people during the diet. As a result, adding a couple of avocados to our weekly Keto plan sounds like a great idea.

Nuts

Walnuts and almonds are two keto-friendly nuts that are high in good carbs and contribute very little to our total calorie intake. Usually, nuts are a good snack option for the Keto diet. If we consume nuts in moderation, they can be very beneficial for our overall health.

Walnuts contain fiber, omega 3 fatty acids, and magnesium, making them a very suitable add-on to any diet. In fact, the combination of fiber and healthy fats can give us a long-lasting feeling of fullness and prevent us from craving more food while on diet.

Almonds are full of healthy nutrients, too. They contain fiber, Vitamin E, proteins, and magnesium, which gives them the perfect profile of a healthy dietary snack. The amount of fiber in 30g almonds is 3g, and the net amount of carbs is only 6g, but only half of these are digestible by our body.

Walnuts and almonds are known for numerous health benefits. Besides helping us lose a few pounds even faster, they may lower our blood pressure and help us fight inflammations. Almonds, whether fresh or roasted, are one of the healthiest supplements for any diet.

Cauliflower

Cauliflower is one of the healthiest and least caloric vegetables on our Keto shopping list. It has a very low carbohydrate content, only 5g carbs per 100g, and half of the cabs are fiber – about 2 to 2.5g per 100g cauliflower.
Also, this vegetable is completely cholesterol-free, because it contains almost no fats or sugars.

Today, we can find cauliflower in many other products such as rice, pasta, and snacks. People on the Keto diet may definitely benefit from some of these products, which we usually exclude from the list of keto-friendly foods.

Canned cauliflower is even a better fiber source, compared to fresh and frozen cauliflower. Cauliflower, aside from being high in fiber, is also high in Vitamin C, providing approximately 77 percent of the recommended dietary intake (RDI). Adding cauliflower to our Keto diet will also promote better digestion and help us to alleviate constipation and various inflammations.

Chia seeds

Chia seeds are another nutrient-dense addition to any Keto diet. High in dietary fiber and low in actual net carbs, chia seeds can help us control our appetite and crave fewer foods while on a diet. In addition, chia seeds contain Zink and Calcium which makes them even more beneficial for our health.

Vegans use a mix of chia seeds and water as a replacement for eggs in vegan cuisine. In the Keto diet, chia seeds can help with weight loss due to their fiber content and the omega fatty acids that are also present in this food. Up to date, however, there is no conclusive scientific research to back up these claims.

Even without scientific evidence, we add chia seeds to many foods and drinks, and the overall effect on our body has turned out to be rather positive. Chia seeds, whether raw or cooked, will always bring the feeling of fullness and suppress our appetite, which is exactly what we need in our diet.

Fiber Supplements In The Keto Diet

The fiber needed in the Keto diet can also reach our body with the help of soluble supplements. There are quite a few fiber supplements for keto on the market today. They come in a variety of shapes and sizes, and depending on our budget, we can find some very beneficial and organic options.

For many people, fiber from natural foods can’t be replaced by fiber in chemically processed soluble supplements. Still, there is very little evidence if fiber from supplements is beneficial for us, and very little is known about the potential side effects that supplements may cause to our body.

Psyllium Husk Powder for the Keto diet

One of the most eminent fiber supplements is Psyllium husk soluble powder. It is widely used in Keto diets due to its ability to improve our digestive health and alleviate constipation. Also, the supplement proved beneficial for improving blood sugar levels and lowering blood pressure, due to its ability to prevent and slow down the transformation of carbs into blood sugar.

The recommended daily dosage of psyllium husk in adults between 18 to 50 years old is 38g for men and 25g for women. Nutritionists suggest the use of psyllium husk against constipation or irritable bowel syndrome. The supplement, however, can also be used by Keto dieters who need to add some fiber to their meals.

Regardless of why we use Psyllium husk, it is always a good idea to check the recommended daily dosage of the specific brand of supplements that we use. The dosage may differ depending on the supplement’s intended use. In any case, we can avoid any potential side effects of this supplement by consulting a nutritionist or doctor.

Magnesium use in the Keto diet

During Keto dieting, the low intake of carbohydrates may cause “keto flu” symptoms such as cramps, low blood pressure, and headache. In order to avoid unpleasant feelings, we can add to our meal magnesium supplement, or consume more foods that are low in carbs and high in magnesium. Magnesium Glycinate, Magnesium Citrate, and Magnesium Chloride are popular types of supplements that we can choose from.

The supplement Magnesium Glycinate contains the non-essential acid Glycinate. Because Glycinate is the most bio-available form of magnesium, it is easily absorbed by our bodies. The recommended daily dosage of Magnesium Glycinate is between 300 to 400 mg, depending on our age and gender.

Magnesium Citrate is the most common magnesium supplement that we will find in the shops. Compared with Glycinate, this supplement is also much cheaper and has none proven side effects. Magnesium Citrate can alleviate constipation in keto dieters, while magnesium Glycinate may support other bodily processes as well.

Magnesium Chloride is useful in the prevention of digestive disorders. The Magnesium in this supplement is bound to Chloride, which can support the production of hydrochloric acid in our stomach. Hydrochloric acid is a common gastric acid that helps our body to easily break down and digest proteins, vitamins, and minerals.

Good To Remember

We often lack dietary fiber in our weight loss diets, especially in the Keto diet. There is a widespread misconception that we can’t get enough fiber due to the exclusion of fruits and veggies that are rich in carbohydrates. In fact, fiber carbs are not caloric and our body does not absorb them, so if we deduct fiber carbs from the total amount of carbs, we can still benefit from this eminent nutrient.

We can add to our Keto shopping list a lot of foods rich in fiber, as well as soluble supplements. If we calculate calories correctly, we will realize that most foods won’t get us out of ketosis, but rather benefit our digestive health and help alleviate constipation.

The type and brand of the right fiber supplement will depend on our age, gender and overall health condition. No matter the price we pay, dietary fiber will always pay back to our body in numerous positive ways. Let’s stop counting carbohydrates and think more about how to turn our lifestyle into a healthier one.