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The 12 Best Sources of Fiber on the Keto Diet
No matter what diet you follow, you should be sure to get enough fiber. Suppose you decide to follow the ketogenic diet. In that case, the most effective and prudent course of action for you is to seek the assistance of a qualified dietitian who is informed about the diet to devise a meal plan that will satisfy your requirements for various nutrients.
What's one item most people don't get on the keto diet?
Add some texture to your diet. Many people have issues with the popular diet since it recommends getting up to 80% of your calories from fat and just 20-50g of carbs daily. It's not digested, so it goes through your system and helps you maintain regular bowel movements by increasing volume and softening your stools.
If increasing your fiber consumption, water intake, and exercise routine isn't moving things along, it may be time to see a medical professional. The National Institutes of Health (NIH) defines constipation as having fewer than three bowel motions per week or having stools that are firm and dry or difficult to pass. To keep your digestive system functioning properly, you need fiber. Also, it helps with more than just elimination. Beneficial bacteria in the digestive system are nourished, promoting efficient digestion and nutrition absorption.
"The bulk of your immune system is located in your digestive tract and acts as your body's second brain." Getting enough fiber to keep your gut healthy and happy should be a top priority if you're following the ketogenic diet. She points out that consuming enough is crucial since a high-fat diet might hinder digestion and GI motility.
Half an avocado includes just 1.4g of carbohydrates that are considered net, but a staggering 5g of fiber, per the USDA. Avocados are a fantastic fruit to include in one's keto diet due to the fact that they are rich in both fiber and fat.
Glassman suggests sprinkling chia into small, low-carb smoothies or onto oatmeal, eggs, and a salad. Chia seeds provide 9.6g of dietary fiber per ounce (oz) (and a net carbs total of 2.2g), per the USDA. You may create a pudding using chia seeds by mixing the seeds with liquid, creating a gel-like substance that you can enjoy mixed with fruits, natural sweeteners like honey, and your choice of spices.
That amount will also supply 2.7g of fiber. On the ketogenic diet, nuts may be a healthy and delicious because of their fiber and fat. The USDA notes that pecans are one of the lowest-carb nuts, with just 1.2g of net carbohydrate per ounce of pecans (19 halves).
Another healthy option to consider is almonds. According to the United States Department of Agriculture (USDA), one ounce (23 whole kernels) of these nuts has 3.5g of fiber (and around 2.5g of net carbohydrates), making them one of the nuts with the highest fiber content.
The USDA provides 2g of fiber and 0 net carbohydrates per tablespoon of milled flax. Eat it—free. Glassman thinks these tiny seeds produce a great crispy covering for fish or poultry without breading. Mayo Clinic recommends grinding flax seeds to better absorb their omega-3 fatty acids and heart-healthy, cholesterol-lowering effects.
One cup of collards after they've been cooked has about 2g of net carbs and 5.6g of fiber, per the USDA. Starchy veggies like sweet potatoes are notoriously off-limits on keto, but there are plenty of keto-friendly greens. Target high-fiber picks like collards, says Elia. Because they reduce in volume beautifully when cooked, you may consume more fiber per cup by choosing cooked greens rather than raw greens.
It may be finely diced and used as a substitute for rice; it can be mashed and used as a substitute for mashed potatoes; and it can be incorporated into soups to make them creamy. The popularity of cauliflower right now is excellent news for anyone who adheres to the ketogenic diet. This low-carb vegetable offers around 3g of net carbohydrates and 2g of fiber per one cup serving, notes the USDA. Plus, it's super versatile.
These recipes can help you get started. According to the USDA, one ounce of dried pumpkin seed kernels contains a little more than 1g of net carbohydrates and 1.7g of fiber. In addition, you can easily take a handful of them as a snack, which enables you to include a little bit of extra fiber into your day.
You may find this item in the frozen food department of several supermarkets. If you are unable to get it in your area, you may use unsweetened shredded coconut in its place. According to the USDA, a tiny piece of coconut flesh of about two inches by two inches contains around 3g of net carbohydrates and 4g of fiber.
Consider cooking down frozen raspberries and using them as a syrupy topping on keto pancakes. It can be tough to figure out how to fit fruit into a keto diet, but raspberries are a particularly good choice because of their fiber content. A half cup of fresh raspberries offers 4g of fiber and 3.3g of net carbs, the USDA notes.
Add them as a topping to a keto pizza, roast or grill fresh artichokes, or bake with keto-friendly cheese as an appetizer. Artichokes are a surprisingly good option for getting more fiber into your keto diet. One canned artichoke heart offers 1.7g of fiber and less than 1.9g of net carbs.
You can use it to add a tangy flavor boost to whatever you're eating, from cuts of meat to salads. Fermented foods — packed with probiotics — are good for your gut, full of flavor, and low in carbohydrates. A half cup of sauerkraut supplies 2g of fiber and a little more than 1g of net carbs, per the USDA.
Just remember to keep the portion size of the smoothie in check to be sure not to kick yourself out of ketosis.
A fair quantity of carbohydrates may be obtained by adding frozen spinach, zucchini, or cauliflower (in the form of cauliflower rice), which all provide additional fiber, vitamins, and minerals. Although zucchini and cauliflower may seem like odd additions to a smoothie, they both provide a creamy texture without imparting a discernible flavor of vegetables. Chia seeds are delicious when added to smoothies as well.
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