How to Get Enough Fiber on Low Carb Diet

The 10 Best Sources of Fiber on the Keto Diet

Adding these foods in your meal plan will help you avoid some of the pitfalls of the diet, like constipation.

Reviewed: November 26, 2018

A small smoothie, or smoothie bowl, with chia seeds can help keep you regular on the keto diet.

One thing that's often missing from the keto diet? A little bit of roughage. The popular diet, which often requires eating up to 80 percent of your calories from fat and only 20 to 50 grams (g) of carbohydrates per day, is often criticized for being distinctly lacking in fiber.

And, that's certainly the case for some followers. "A poorly planned keto diet is at risk of being deficient in fiber," says Dana Elia, RDN, an integrative and functional medicine dietitian in Lancaster, Pennsylvania. She notes that dietitians frequently see patients who complain of constipation when they go keto.

RELATED: Why Keto Can Make You Constipated or Give You Diarrhea — and How to Deal

Thing is, most Americans don't get enough of the GI-friendly nutrient anyway, according to the U.S. Department of Agriculture (USDA). Rule out most sources of carbohydrates, including whole grains, fruits, and legumes, and it's even more likely you'll fall short.

Skimping on fiber isn't good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. "The digestive tract is where your body's second brain is, and it's home to the majority of your immune system," says Elia. "If you're following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy," she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so it's especially important to get enough.

What's more, for people with certain health conditions, like diverticulitis, getting ample fiber is necessary to decrease risk of attacks, according to the Cleveland Clinic. If you're on certain drugs, like proton pump inhibitors for heartburn, you may also notice changes in your digestion when transitioning to a high-fat diet, adds Elia.

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The National Institutes of Health (NIH) advises getting 25 to 31 g of fiber a day, depending on age and gender. Following a keto diet food list doesn't mean it's impossible to get what you need, but you have to remain diligent and determined to make it happen, says Keri Glassman, RD, who is in private practice in New York City. There are many fiber-rich foods that contain a low amount of net carbs (total carbs minus fiber) and that won't kick you out of ketosis — which is the metabolic state that makes keto work. Here are 10:

"All keto followers should consume avocados, as they're a great source of fiber and fat," says Elia. One avocado contains less than four net carbs, but a whopping 13.5 g of fiber.

Nuts can be a great option on the keto diet, as they offer a source of fiber and fat, says Glassman. But pecans are one of the lowest-carb nuts, offering just 1 net carb per oz (19 halves). That amount will also supply about 3 g of fiber.

That said, almonds are one of the most fiber-rich nuts, clocking in at 3.5 g (and about 2.5 g of net carbs) per oz (23 whole kernels).

Don't swear off all veggies; rather, target high-fiber nonstarchy picks, says Elia. Greens, like collards, fit the bill. They cook down nicely, so go for greens cooked rather than raw to get in more fiber per cup. One cup of cooked, chopped collards has 3 g of net carbs and nearly 8 g of fiber.

Cauliflower rice is having a moment — and that's great for keto diet followers. A 1-cup serving of this low-carb veggie has only about 3 net carbs and 2 g of fiber. And it's eminently versatile. It can be used to make cauliflower pizza crust, chopped small to stand in for rice, mashed to replace mashed potatoes, and blended into creamy soups.

One oz of pumpkin seed kernels yields a little more than 1 g of net carbs, and nearly 2 g of fiber. Plus, they're simple to grab as a handful for a snack, so you can sneak in a bit more fiber into your day.

Go ahead and combine a few on this list for a fiber-packed smoothie, suggests Glassman. Tossing in frozen spinach, zucchini, or cauliflower (like cauliflower rice) adds fiber, vitamins, and minerals for a respectable amount of carbs.

While veggies like zucchini or cauliflower seem like strange smoothie additions, they impart a creamy texture without a strong vegetable taste. Chia seeds also make great smoothie ingredients!

Just go easy on the size of the smoothie to not overdo it on the carbs and kick yourself out of ketosis.

RELATED: Why the Keto Flu Happens and How to Manage the Symptoms

One Last Thing About Getting Enough Fiber on the Keto Diet

Fiber is important for everyone, regardless of whether you're on the keto diet. If you're going keto, your best — and safest — course of action is to enlist a registered dietitian knowledgeable in the diet to design a plan that will meet your nutrient needs, says Elia.

Constipation is considered having fewer than three bowel movements a week, or stools that are hard and dry or difficult to pass, per the NIH. If increasing fiber intake, drinking more water, and being physically active don't help move things along, talk to your doctor.

RELATED: 10 High-Fiber Foods to Add to Your Diet

How to Get Enough Fiber on Low Carb Diet

Source: https://www.everydayhealth.com/ketogenic-diet/diet/best-sources-fiber-on-keto-diet/

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