Many high-fiber foods can also be high in carbohydrates. Getting enough fiber in your keto diet can be difficult. Keto constipation is a phenomenon that many keto dieters experience.
The reason that people who follow the keto diet are deficient in dietary fiber is that many high-fiber foods are also high in carbohydrates. Trying to avoid carbohydrates, people who follow the keto diet often accidentally avoid fiber.
Fortunately, some foods are low in carbohydrates but high in fiber. Incorporating these foods into your ketogenic diet can help ensure that you get enough fiber while on a keto diet.
How to get fiber during the Keto diet?
Avocado
Avocados are high in fiber and low in carbohydrates. A medium-sized avocado can bring you 9 grams of fiber, without sugar, which makes it an excellent addition to a keto diet.
Asparagus, Broccoli, Brussels sprouts
Asparagus has a high level of fiber and makes an excellent garnish for any keto meal. Cruciferous vegetables, such as broccoli, are excellent sources of fiber. Low in carbohydrates, broccoli is also a good choice to incorporate into a keto diet. Cabbage is a good and healthy source of dietary fiber. Each cup of Brussels sprouts contains 4 grams of fiber to help you reach your recommended daily fiber intake during your keto diet.
Pistachio, flax seeds, chia seeds
Although there are some carbohydrates in pistachios, compared to other nuts, pistachios are richer in fiber. Flax seeds - one of the oldest crops - are rich in fiber, while they contain virtually no digestible carbohydrates. While chia seeds contain some carbohydrates, a significant amount of fiber can be obtained from a very small portion of chia seeds.
conclusions
With some ketogenic diet planning and taste preferences, you can achieve your fiber goals during your keto diet. However, if you find that you can't get enough dietary fiber through diet alone, supplements can help you make a difference to ensure that you get the recommended daily fiber intake.
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