When you adopt a keto diet, you try and avoid consuming carbs at all costs. Whilst doing this, it is not uncommon for people to unintentionally reduce their fiber intake. Therefore, it is safe to say a poorly planned keto diet can lead to a fiber deficiency. This may result in issues like constipation, digestion-related issues as well as a lack of certain micronutrients. Here’s what you should know about fiber, high fiber keto foods, and their benefits!
What Exactly Is Fiber And What Role Does It Play?
Essentially, fiber is a type of carbohydrate. It is an indigestible plant material also referred to as ‘roughage’. Unlike most carbohydrates, fiber isn’t broken down into sugar molecules and instead passes through our body without being digested in the digestive tract, passing through the intestinal tract in a relatively intact form.
These carbohydrates are usually classified as either soluble or insoluble. Soluble ones being those that dissolve in water and include fibers such as plant pectin and gums. Insoluble fibers on the other hand do not dissolve in water. plant cellulose and hemicellulose are classified as insoluble fibers.
Soluble fibers dissolve in the body and create a gel that is extremely beneficial to your digestive system. They also help in improving blood glucose control which might help prevent diabetes.
Insoluble fibers play a significant role in maintaining your bowel health and supports insulin sensitivity.
Dietary fibers play a key role in helping maintain gut health, and this further helps in preventing numerous health issues. If consumed in the right amount, dietary fiber can play a significant role in controlling body weight, controlling and preventing blood pressure irregularities, balancing cholesterol levels, managing appetite by regulating our body’s satiation signals, lower the risk of colon and breast cancer, and also lowers the risk of diabetes.
High Fiber Keto foods Include:
Avocado is one of the high fiber keto foods to snack on. It’s very easy for one to confuse an avocado be a vegetable. It is after all used extensively in a variety of savory dishes. However, Avocados are actually a fruit with a mild flavor that is neither really sweet nor really sour. With an average medium-sized avocado having a net carb content of less than 4g, these buttery textured fruits are extremely keto-friendly. Not only do they contain healthy monounsaturated fats, folate, potassium, and vitamin K & C, but they also have a fiber content of a whopping 13.5g
These small oil seeds are a nutritional powerhouse. Packed with Omega-3 fatty acids and antioxidants. Their omega-6 fats to omega-3 fats ratio are low, associating them with numerous health benefits. In order to effectively reap their nutritional benefits and subsequent health benefits, it is suggested that they be ground and consumed in powder form. A mere tablespoon of flaxseed contains approximately 2g of fiber and 0g net carbs. So go ahead and add this healthy oilseed to your daily meals.
This is one of those dry fruits that your mom absolutely loved forcing on you as a child. Well, now we know why! Amongst the most popular tree nuts in the world, almonds are abundant in healthy fats, protein, and antioxidants. They are also rich in micronutrients like vitamin E, manganese, and magnesium. Moreover, these fiber-rich nuts are also a good substitute for your regular processed snacks. A mere 28g of these healthy nuts contains 3.5g of fiber.
This unique seed forms a gel when combined with the liquid. Although very tiny, their size is in no way a representation of their nutritional content. They’re one of the best sources of Omega-3 fatty acids. Along with this, they are also rich in fiber, protein, and several micronutrients. A very healthy and keto-friendly source of fiber, a mere 28g of chia seeds has a fiber content of 10g.
– Berries like blackberries and raspberries are extremely delicious. But that’s not all, these yummy berries are also very nutritious and unlike most fruits which are high in carbs, these berries are keto-friendly. They also have a very low net carb composition. Blackberries are very rich in vitamin C. 140g of blackberries provides approximately 30% of your daily requirement for this micronutrient. A 100g of blackberries also contains about 5g of fiber. Raspberries taste exactly as amazing as they look. This sweet but tart summer fruit is low in calories and is rich in vitamin C and manganese. 1 cup of raspberries (140g) provides your body with more than 50% of its daily requirement of vitamin C and 41% of its daily requirement of manganese. A 100g of raspberries also contains about 6g of fiber. A 100g of both raspberries and blackberries have a net carb content of merely 5g.
- Cauliflower-Cauliflower is a food item of great significance in a low-carb diet and is extremely keto-friendly. In many of the keto-friendly dishes, cauliflower works as a substitute for white rice in order to drastically lower the carbohydrate composition of the meal. It is extremely versatile. You can use it as a substitute for pizza crust, mashed potatoes and is also extensively used in soups. It is a great source of choline which plays a significant role in improving brain and liver health and also helps improve metabolism and DNA synthesis. A 1 cup serving of this cruciferous vegetable has a minute net carb content of 3g and fiber content of 2g.
Yet another cruciferous vegetable that has a low net carb content. This vegetable is extremely nutritious and low in calories. It has a higher protein content than any other vegetable and is extremely rich in micronutrients like folate, potassium, and vitamin K & C. Broccoli is also rich in fiber. A 150g of chopped broccoli contains 5g of fiber and net carb content of 6g. While you can enjoy either raw or cooked, or you can steam it in order to reap all the benefits that broccoli has to offer.
There is often an unintentional significant negative effect on an individual’s fiber intake when they try and adopt a low-carb diet. Keto being a low-carb diet also poses this risk.
Be sure to take note of these high fiber keto foods that provide you with your required intake of roughage and make sure that your body does not suffer the health issues caused by the deficiency of this very important compound. Their high fiber content and low net carb composition also make them extremely keto-friendly.