Are you getting enough fiber? On a keto diet, most fruits and some vegetables are not allowed due to sugar and carbohydrate content. We are going to show you some of the best sources of fiber on a Keto diet.
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We get so caught up in counting the macros that we tend to forget about fiber. Fiber has many benefits. Fiber feeds the beneficial bacteria in your gastrointestinal system and prevents constipation. It also keeps you feeling full longer, aiding in weight loss.
Sources of Fiber
There are two types of fiber, soluble fiber and insoluble fiber. Both types are important for your health.
Soluble fiber attracts water and turns to gel. This slows digestion and helps prevent constipation. It also helps lower the risk of heart disease.
Insoluble fiber adds to the bulk of the stool, helps food pass through the intestines, and helps clean the lining of the intestines.
Ground flax seeds can be added to most recipes including bread, desserts, and salads. We use it in many of our recipes as a bulking ingredient, and for the added benefits.
In addition to keeping you full longer, studies show that flax seeds can lower your blood pressure. (*)
One tablespoon of ground flax seeds contains approximately 37 calories, 2 grams of fiber, and 0.1 net carbs.
This pizza dough recipe is a great way to add some flax seed to your diet.
This great recipe is from our Ketofied Sisters Cookbook.
Spiced Flaxseed Porridge -2- Servings
• 2 cups unsweetened almond milk
• 1⁄4 cup coconut flour
• 1⁄4 cup ground flaxseed
• 1⁄2 teaspoon ground cinnamon
• Pinch ground nutmeg
• 1 ounce of toasted pecans, chopped
• 1⁄4 cup sugar-free maple syrup or homemade keto maple syrup
1. Heat the almond milk in a small saucepan over medium-high heat.
2. When the almond milk is steaming, whisk in the coconut flour, ground flaxseed, cinnamon, and nutmeg.
3. Cook until the mixture thickens then remove from heat.
4. Spoon into bowls and serve with toasted pecans and sugar-free maple syrup.
Nutrition: 420 calories, 27.5g fat, 12.5g protein, 30.5g carbs, 21g fiber, 9.5g net carbs
Unsweetened Coconut is rich in fiber, vitamins C, E, B1, B3, B5, B6, and minerals like iron, selenium, calcium, magnesium, and phosphorous. It is also a great source of MCT’s.
Half a cup of shredded raw coconut contains approximately 140 calories, 4g fiber, 2.2 g net carbs (total carbs: 6g), 13g fat and 1.4g protein.
Avocados are an excellent source of healthy fats. For more information on healthy fats, read our Good Fats vs Bad Fats post.
In addition to being a great source of vitamin K, C, E and B6, magnesium, riboflavin, and folate, they also contain more potassium than a banana.
To get these benefits you do have to consume the avocado fruit itself, not the oil. Though the oil is a healthy fat source.
Half an avocado contains about 160 calories, 14g fats, 2g protein, 2g net carbs, and 6.7g fiber.
Not a fan of avocados?
They can be mixed into homemade mayonnaise, egg salad, keto avocado brownies, and cake recipes.
This is a tasty way to get some extra fiber in your diet. Cacao powder is full of antioxidants, flavanols,
Mexican Hot Chocolate
Add 1 tbsp of cacao powder, 1 to 1 1/2 tbsp of sweetener (we love golden monkfruit), a pinch of cinnamon, a pinch of cayenne, 1 cup of unsweetened almond or coconut milk to a small saucepan. Heat till warm while stirring. Enjoy
Use in place of coco powder in all your recipes.
1 tbs of cacao powder pack in 2 g of fiber, 1 g of protein, and 1 net carb.
Nuts are a great option on the keto diet. Pecans are the lowest carb option and are a great source for fiber.
19 pecan halves contain 1 net carb and 3 g of fiber.
This vegetable is a powerhouse. It is a great source of folate, vitamin C and K, potassium, and fiber.
Broccoli is a healthy addition to a keto diet, cooked or raw.
One cup of chopped broccoli provides 30.9 calories, 0.3g fat, 2.6g protein, 3.6g net carbs, and 2.4g fiber.
They can be eaten as a snack or added to recipes for a nice crunch. Pepitas, or pumpkin seeds, contain protein, potassium, iron, zinc, protein and fiber. They are also a good source of healthy fats.
1/4 cup of pepitas contains 2 g of fiber, 2 net carbs, and 11 g of protein.
One of the healthiest vegetables, spinach, is packed full of many vitamins and minerals. It is an excellent source of magnesium and potassium. It is also a source of vitamin K, A, B2, B1, B6, E, and C, folate, iron, calcium, and choline.
Studies show that spinach also helps in lowering blood pressure. (*)
3 oz of spinach contains 23 calories, 3 g of protein, 2.2 g of fiber and 0.4 g of fat.
These little seeds pack a lot of nutrients with very few calories. Chia seeds are one of the most nutritious foods on the planet. They are also high in antioxidants.
They are very easy to incorporate into a keto diet. You can add the whole seeds to just about anything. They can be eaten whole or ground. They can be sprinkled on top of vegetables, salads, soups. They can also be used to thicken sauces or as an egg substitute in recipes.
Chia Seed Pudding
• 1 1/2 cup fluid (Can use a mix of coconut milk, almond milk, and heavy cream)
• 1/3 cup of chia seeds
• Sweetener to taste
• can add vanilla or cinnamon
Eggplants are a good source of fiber, vitamins, and minerals.
1 cup contain 20 calories, 2 net carbs, 3 g of fiber, and 1 g of protein.
This vegetable is an excellent source of vitamin K, B1, B2, B3, B6, E, A, potassium, zinc, iron, choline, and fiber. It can be eaten a variety of ways.
You can sautée, boil, grill, steam, or bake it in the oven.
1 cup of asparagus contains approximately 27 calories, 0.2 g fat, 2.9 protein, 2.2 g net carbs, and 2.8 g fiber.
Psyllium is a form of fiber. It is the main ingredient in many over the counter laxatives. It is used in many
1 tsp contains about 3 g of fiber and 1 net carb.
A Bit of planning
The National Institute of Health (NIH) advises getting 25 to 31 g of fiber a day.
With just a bit of planning, you can be sure you get your fiber on the keto diet.
Comment below and let us know your favorite high fiber keto boost.
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