Fiber and Keto
Fiber on keto is as important as oxygen. You can never achieve ketosis if you do not have a sufficient amount of fibers in your meals during a keto diet. It is because of the fact that fiber has a lot of say when it comes to a keto diet. It regulates your blood pressure during ketosis and makes sure you do not fall a victim to diarrhea due to the upside down routine and environment of your inner body. In the absence of enough carbohydrates on a keto diet, it also regulates blood sugar levels. In addition to this, fibers play a major role in the weight loss process of a keto diet as they promote weight loss by reducing appetite and inducing the feeling of fullness[3].
What is soluble fiber?
Soluble fibers are the fibers that absorb water and becomes a gel like fluid as it enters the intestinal portion of the human body. As it makes its way to the large intestine, most of it is absorbed by bacteria, with the addition of few calories. It is more digestible as compared to insoluble fibers that remain the same and do not break down even a bit hence do not add to the nutritional value of the body but only make stool soft enough to pass easily. When it comes to a keto diet, soluble fiber is the best option [2].
Will fiber kick you out of ketosis?
No, this is highly unlikely for fiber to kick you out of ketosis. However, this can be a very tricky point for people who are new to a keto diet and are afraid especially keeping in mind that fiber food is rich in carbohydrates. Not excessively rich, but rich enough to make you worry. But here is an interesting point, natural fiber food does not break down well in the body, hence, the chances of absorption of carbohydrates in the bloodstream are rare. Moreover, even when it comes to soluble fiber on keto, your ketosis will not be disturbed for more than an hour or two.
How much fiber on keto should be consumed?
Daily recommended intake of fiber on keto as well as on a daily basis varies from one age group to another and from one gender to another. However considering adults, we have an estimate about how much fiber should they consume per day in general. By taking 2000 calories per day as a yardstick, 25 grams of fiber an adult must consume. When it comes to gender, here is the estimate [1].
Males: Male gender group who are below 50 years of age should keep their fiber intake between 30 to 38 grams per day
Females: Women who are less than 50 years of age must consume 21 to 25 grams of fiber per day.
What high fiber keto foods are friendly?
If you are thinking about how to get enough fiber on keto then it is not a problem. There are many high fiber keto foods that shall help you in consuming keto fiber just as you want. Given below are the keto fiber foods that are ideal. You can either add them in a meal or take them separately Choose the ones you fancy the most and take advantage of a keto diet in a healthy way.[4]
Vegetables with no starch
Vegetables with no starch are keto friendly because they are rich in minerals and vitamins. Not only this but it also comes with lots of dietary fibers. Packed in vegetables, they form a perfect meal. It also induces a feeling of fullness and helps you sin staying intact on a keto diet. Vegetables with no starch and excessive fibers have been enlisted below. These constitute:
- Broccoli
- Cabbage
- Peppers
- Zucchini
- Mushrooms
- Cauliflower
- Asparagus
- Artichokes
- Brussels sprouts
Avocado
Avocados are rich in dietary fiber. One cup of avocado has around 10 grams of fiber. Besides this, it also has lots of fats, potassium, and vitamin C. It is highly loved keto fiber food. Its creamy and delightful flesh provides you enough fiber in a scrumptious way. It can either be mixed in salads or consumed as separately.
Mushrooms
Mushrooms are liked by almost everyone and they are now being used not only in homemade cuisines but also in fast food. It means that finding them and eating them is not a problem at all. According to a rough estimate, a cup of chopped portobello mushroom has around 1.3 grams of fibers. Not only this but mushrooms are also rich in vitamin C, vitamin B, and potassium.
Pumpkin seeds
In simpler words, pumpkin seeds are also called seeds of pepitas. They are delicious, crunchy, and rich in various nutrients such as zinc, magnesium, copper, potassium, proteins, and fats. Along with this pumpkin seeds are an excellent medium of fibers. In one ounce of pumpkin seeds, 3 grams of fibers are loaded. Pumpkin seeds, therefore, make an excellent snack to be eaten on a keto diet.
Green Smoothies
Green smoothies are always healthy to drink whether a person is on a keto diet or not. But when a keto diet is involved, nothing is better than green smoothies. They are a full package. In the form of liquid, green smoothies keep you hydrated and supply various electrolytes. Due to the presence of green leafy vegetables, like cauliflower, cucumber, and zucchini, green smoothies are loaded with fibers.
Raw Coconut
Fiber on the keto diet can easily be obtained by raw coconut. You might not know it before that raw coconut has more fibers than many of the foods that are commonly known for being rich in dietary fibers. For instance, people eat oat bran to get fibers, while raw coconut has 4 to 6 times more fibers than oat bran. One cup of coconut is filled with approximately 7 grams of fiber. In addition to this, it has selenium, manganese, folate, and fatty acids. When it comes to coconut on a keto diet, you can also consume it in the form of coconut oil, coconut flour, and coconut chips.
Flax Seeds
Flax seeds are another extremely important source of obtaining fibers on a keto diet. One ounce of flax seeds is loaded with as much as 7 grams of fibers. In addition to being a hub of fibers, flax seeds give way to manganese, magnesium, copper, and many other nutrients that will boost you up on a keto diet.
Nuts
Nuts are a perfect diet. When eaten moderately, they can be of immense advantage. Nuts provide various important nutrients like in addition to fibers. Fats present in them help in maintaining ketosis so that your keto diet goes perfectly. Nuts can be sprinkled on various foods and can be put into smoothies as well. Besides this, a handful of nuts can be eaten separately. Given below is the list are some nuts that provide exceptional fibers.
- Almonds
- Pine nuts
- Pistachios
- Pecans
- Walnuts
- Brazil nuts
- Hazelnuts
- Macadamia nuts
What are the keto friendly fiber supplements?
If you are having proper healthy meals that contain all nutrients, there is no way you fall short of fiber. However, if your meals do not have vegetables in the diet than there is a fair chance that your body has less fiber than required. In such circumstances, supplements come in use. There are hundreds of keto friendly fiber supplements out there in the market that you can use. For the sake of your convenience, we have brought forward some supplements that may catch your attention.
Metamucil fiber supplement
When it comes to Metamucil, its products
are amazingly good and apt to be used as supplements for the purpose of attaining fiber on a keto diet. These are available online and can be obtained easily. However, Metamucil fiber supplement does not have added sugar but are sugar free, therefore, you do not have to worry about carbohydrate levels. Two best Metamucil fiber supplements are given below
- Metamucil fiber supplement (powder): it comes in orange flavor and the end product is a sumptuous orange juice rich in fibers. Initially, take one serving per day. Increase servings gradually.
- Metamucil fiber supplement (capsules):
these are fiber enriched capsules [5]. In addition to providing fiber, they regulate sugar levels, improve heart health, and control cholesterol levels. If you are wondering to take fiber pills on keto, this is the best option. One bottle of Metamucil fiber supplement capsules contains 300 capsules.
Benefiber supplement
It is a 100% natural supplement 
that comes in the form of powder. It can be mixed in water, drinks, coconut water, smoothies, and any other liquid as per your desire. Not only that it provides fiber but also supports your digestive health in general.
