You probably already know that a keto diet concentrates more on eating fats. Not just any fat though but healthy fats. If you know this then you most likely know that a keto diet allows just a little consumption of carbs. That’s why a keto diet is referred to as a low carb diet. And you also most likely know that a moderate amount of protein is consumed. But do you know fiber is also very important in a keto diet? Well, in a keto diet, fiber is known to play an important role as well. That’s why we’ll be looking at how to get fiber on keto.
Many people are already aware of the health benefits that come with fiber. But the truth though is that even with this, people still don’t consume the needed amounts of fiber daily. Fiber is very important for gut health. It also helps in improving the digestion of the body. Many people that start keto notice that their digestion has slowed down. Well, this is one of the reasons why taking fiber when the keto diet is quite important. So for this reason, we’ll be having a look at why you need fiber when you’re on a keto diet.
What Is Fiber?
Dietary fiber is that part of a plant that can’t be digested by the body. It goes throughout the digestive system undigested or is broken down by microbial fermentation. Fiber is very important for digestion in the body.
There are two kinds of fiber. It could either be soluble or insoluble. And these two types are digested in different ways.
- Soluble fiber: This fiber is dissolved in liquid. It usually becomes gel-like when it enters the digestive tract. This fiber slows down the rate of digestion and makes you feel full for a longer time. This type is abundant in fruits and legumes.
- Insoluble fiber: This isn’t like soluble fiber. It doesn’t dissolve. It stays intact when in the digestive system. It adds to the bulk of the stool. And also aids in the normal digestion process. This type is more common in vegetables.
How To Get Fiber On Keto
You can get a good supply of fiber from foods that are high in fiber. Here’s a list of some of the foods you can opt for to get enough fiber nutrients when on a keto diet.
These must be included in your keto diet. They provide you with the necessary vitamins and minerals. They are also rich in antioxidants which is also very important for your health. And what’s even the best about it is that it contains a lot of fiber. The good thing about veggies is that the more you eat, the more satisfied you would feel. So you wouldn’t feel hungry easily. These are some of the non-starchy veggies you can opt for:
- Leafy greens
- Brussel’s sprouts
This is a good source of fiber. It’s a high-fat source. A single cup of coconut would provide you with 7g of fiber. At the same time, you would get nutrients such as folate, selenium, and manganese. You can eat coconut chips, coconut flakes, or even coconut flour. They would provide you with the required nutrients.
This is a fruit that’s loaded with a lot of nutrients. It’s a good source of fiber, folate, potassium, and vit. C. In a cup of avocado, you can get 10g of fiber. This fruit has a healthy fat content. This is also a good option for keto salad.
When consumed in small or moderate amounts they are good options for keto. They contain a good amount of trace minerals and also fiber. When eaten in a moderate amount they help aid the digestion process when the body goes into ketosis. Some of the best nuts you can opt for during keto are:
- Pine nuts
- Brazil nuts
- Macadamia nuts
They are high in fiber. Consuming ground seeds, seed butter, and full seeds help increase your fiber intake. And at the same time, it helps reduce symptoms that come with keto flu-like constipation. They are known to contain important nutrients. Some of the seeds that are high in fiber that you can consume include:
- Flax seeds
- Chia seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
Why Fiber Is Important In Keto
The importance of fiber in the body has been underestimated by people in this generation. Many Americans don’t even consume up to half of the required amount of fiber daily. And fiber is very important when it comes to normalizing digestion and improving the growth of good bacteria in the gut.
When people transfer from high carb diets to low carb diets there are usually different complaints. And one common complaint you would hear from people is a problem with digestive. They have digestive issues such as constipation.
So the only way to prevent these symptoms that come is by eating enough fiber. When enough fiber is consumed, there would be changes in the health of the gut. The digestion process would be faster. And this would improve symptoms such as diarrhea and constipation.
Take note that, your net carb consumed in a day is the amount of carb that would remain after the dietary fiber has been taken into consideration. Fiber can’t be digested inside the body. So your net carb for the day would be the total amount of carb consumed minus grams of fiber.
This though doesn’t mean that you are allowed to take high carb foods as long as they are high in fiber. It doesn’t work that way. The goal is to still consume foods that are low in carbs but also high in fiber. That way it’s well-regulated. And with that, you wouldn’t experience all those digestive problems.
Do not take fiber for granted. They are very important in the body. If you’re on a keto diet you sure want to add more foods high in fiber. That way you wouldn’t have to deal with digestive problems like constipation. You shouldn’t have a problem doing this since you already have an idea of how to get fiber on keto.