The best way to get enough fiber on a low carb diet is to eat an assortment of plant-based foods. These include low carb vegetables, fruits, nuts, and seeds.
While there are some fruits and vegetables that you may need to avoid due to their high carb content, there are many others that are acceptable.
Fiber Supplements on a Low Carb Diet
In some cases, fiber supplements might be necessary to ensure a high-quality and nutritious keto diet.
However, these supplements should not take the place of high-fiber foods that you can eat on a regular basis.
This is because simply taking fiber as a pill or sprinkling high-fiber additions over your food is not beneficial. Also, most plant-based foods carry all the nutrients so that fiber can be digested and used effectively.
Psyllium husk powder is one such high fiber supplement that also has other benefits such as baking.
Guidelines for Consuming Fiber on a Low Carb Diet
There are some precautions that you can take when increasing your intake of fiber to prevent unwanted effects.
- If you are not used to eating a lot of fiber, increase the amount gradually to prevent digestive distress.
- Drink lots of water when taking fiber supplements or eating high-fiber foods because all fiber absorbs at least some water. This will help to prevent constipation.
So How Do You Get Enough Fiber On the Keto Diet?
If you are limiting carbs, you have to look at the amount of net carbs compared to fiber. In other words, how much carbohydrate do you have to eat to get a gram of fiber?
Other tips:
1- Eat a healthy assortment of low carb nuts and seeds
2- Add low carb meals such as Pysllium Husk Meal powder and Flaxseed meal to your smoothies
3- Eat a lot of green veggies and high fiber fruits
To make it easier, we’ve compiled a list of these low carb foods so you can start by adding these high fiber keto foods to your daily meals today.
17 High Fiber Low Carb Foods
High Fiber Low Carb Fruits
These low carb fruits have more fiber than carbohydrates, which means that they have a low net carbs. This makes them good low carb food options.
1- Hass Avocado:
Fiber per serving: 5.6 grams per 3.5oz (or 1/3 of the avocado)
2- Raspberry
Fiber per serving: 4 grams per 1/2 cup
3- Blackberries
Fiber per serving: 4 grams of fiber per 1/2 cup
4- Cranberries
Fiber per serving: 4.6 grams of fiber in 1 cup
High Fiber Low Carb Vegetables
5. Brussel Sprouts
Fiber per serving: 3 grams per cup
6. Cabbage
Fiber per serving: 2.2 grams per raw cup, chopped
7. Eggplant
Fiber per serving: 2.5 grams per cup
8. Artichoke
Fiber per serving: 7 grams per artichoke
9. Cauliflower
Fiber per serving: 3 grams per cup
10. Zucchini
Fiber per serving: 1.1 grams per cup
11. Squash
Fiber per serving: 10g per cup
12. Broccoli
Fiber per serving: 3g per cup
High Fiber Low Carb Cereal and Grains
These 3 types of seeds are excellent sources of fiber and you can add them to your low carb or keto diet without worrying. They are great additions to your diet and can be eaten in multiple ways. They are great in smoothies.
13. Chia Seeds
Fiber per serving: 5 grams per tablespoon
14. Flaxseed
Fiber per serving: 3 grams per tablespoon
15. Sesame Seeds
Fiber per serving: 1.1 grams per tablespoon
16. Psyllium Husk Powder
Fiber per serving: 5 grams per tablespoon
17. Wheat Bran
Fiber per serving: 6 grams fiber and 3 grams usable carbs per 1/2 cup
18. Almond flour
Fiber per serving: 3 grams per 1/4 cup of almond flour
18. Coconut flour
Fiber per serving: 10 grams per 1/4 cup
KEEP READING: 100+ Carb Free Foods To Eat On Keto With Free Printable PDF
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Final Word
There is a wide variety of good sources of fiber when you are on a low-carb diet. Just add more vegetables, fruit, and bran in your meal plans.
It’s hard to find low carb high fiber food on keto diet