Fiber Carbs On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits. It involves limiting non-fibre carbohydrate intake to 20-50 grams per day, which is significantly less than the typical intake of 150-250 grams. This drastic reduction in carbs puts the body into a metabolic state called ketosis, where it becomes more efficient at burning fat for energy. However, this can also lead to a deficiency in essential nutrients, including fibre, which is crucial for digestive health.

Fibre is a type of carbohydrate that the body cannot digest, and it doesn't trigger an insulin response. It helps with weight loss, digestive health, cholesterol management, and more. While it's not necessary to completely avoid fibre on keto, it's important to choose the right types and monitor your intake to stay within the recommended carb limit.

Some good sources of fibre that are compatible with the keto diet include avocados, blackberries, blueberries, coconut meat, raspberries, almonds, chia seeds, flax seeds, hazelnuts, pecan nuts, pumpkin seeds, artichokes, bell peppers, broccoli, Brussels sprouts, cauliflower, cabbage, and spinach.

It's also possible to take fibre supplements on keto, but it's important to read labels carefully to avoid added sugars that may disrupt ketosis.

The difference between net carbs and total carbs

The terms "net carbs" and "total carbs" are often used in the context of low-carb diets such as keto. However, it is important to understand the difference between these two terms and how they impact your body and diet.

Total Carbs

Total carbohydrates refer to all three types of carbs: starch, fiber, and sugar. When you look at the nutrition facts label on a food package, the total carbohydrate amount includes sugar, starches, and dietary fiber. The Institute of Medicine (IOM) recommends that carbohydrates make up 45% to 65% of total daily calories, which translates to between 225 and 325 grams of carbs per day for a 2,000-calorie diet.

Net Carbs

Net carbs, on the other hand, refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the fibre and some sugar alcohols from the total carbs. Net carbs represent the carbohydrates that your body can fully digest and turn into glucose.

The concept of net carbs is based on the understanding that not all carbohydrates affect the body in the same way. Simple or refined starches and sugars, for example, are rapidly absorbed and have a high glycemic index, leading to spikes in blood sugar levels. On the other hand, the fibre found in whole grains, fruits, and vegetables moves slowly through the digestive system and is mostly indigestible.

By subtracting the fibre and some sugar alcohols from the total carb count, net carbs aim to provide a more accurate representation of the carbohydrates that will impact your blood sugar and energy levels. However, it is important to note that the calculation of net carbs is not an exact science, and individual results may vary. Additionally, the term "net carbs" is not legally defined by the FDA, and there is no universal definition, which can make it challenging to compare products and make informed choices.

In conclusion, while net carbs can be a useful tool for managing your carbohydrate intake, it is essential to understand the difference between net and total carbs and how they relate to your dietary goals and health.

The role of fibre in keto flu relief

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits. However, one of the drawbacks of the keto diet is that it can make it harder to get adequate amounts of essential nutrients, including fibre. Fibre-rich foods are often also carb-heavy, and since the keto diet limits daily non-fibre carbohydrate intake to 20-50 grams, it can be challenging to get enough fibre while adhering to the diet. This can lead to "keto constipation", a common issue for keto dieters where the lack of fibre results in harder, more stubborn stools and a bloated gut.

Fibre is essential for digestive health, and constipation is a common symptom experienced by keto beginners. However, this can be relieved by consuming more insoluble fibre from sources like leafy greens and coconut flour, as well as staying hydrated by drinking plenty of water.

Fibre can also help with keto flu relief. At the start of the keto diet, many people experience symptoms like fatigue, headaches, and nausea. Fibre can reduce some of that discomfort by supporting better energy balance and reducing blood sugar swings. Fibre helps to slow down the absorption of fat and delays gastric emptying, which increases feelings of fullness and reduces food intake. This is particularly important for those on the keto diet to lose weight.

Additionally, fibre can help with blood sugar control. The keto diet is an effective way to lower blood sugar for people with type 2 diabetes or those at risk of developing it. Fibre isn't digested or absorbed by the body, so it helps keep blood sugar levels within a healthy range.

There are plenty of keto-friendly, high-fibre foods that can be included in the diet to help relieve keto flu symptoms and improve overall health. These include:

• Avocados
• Blackberries
• Blueberries
• Coconut meat
• Raspberries
• Strawberries
• Almonds
• Chia seeds
• Flax seeds
• Hazelnuts
• Pecan nuts
• Pumpkin seeds
• Sunflower seeds
• Artichokes
• Bell peppers
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Collard greens
• Edamame
• Green beans
• Okra
• Spinach
• Zucchini
• Acacia fibre
• Psyllium husk

It's important to note that while fibre is beneficial for keto dieters, excessive amounts of plant foods may interfere with the absorption of nutrients like calcium and magnesium due to compounds called anti-nutrients. Therefore, it's recommended to start slowly with fibre and monitor how you feel, adjusting your intake accordingly. Additionally, drinking plenty of water is crucial as fibre pulls water into the digestive tract, and consuming too much can lead to dehydration, increasing the risk of constipation.

How fibre impacts blood sugar control

Fibre is a type of carbohydrate found mainly in fruits, vegetables, whole grains, and legumes. It is not digested by the body and instead passes through the digestive system slowly, helping to keep you regular and cleaning out your gut.

There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in your stomach, slowing down digestion. Insoluble fibre does not dissolve in water and remains intact as it passes through your stomach. Both types of fibre have important health benefits and play different roles in the body.

The human body cannot absorb or break down fibre, so it does not cause a spike in blood sugar levels like other carbohydrates. Fibre-rich foods stay in the stomach longer, making you feel fuller for longer. Many high-fibre foods also tend to be low in calories, which can help with weight loss.

The recommended daily intake of fibre varies by sex and age. For example, males aged 19-30 should aim for 34 grams of fibre per day, while females of the same age should aim for 28 grams.

Fibre is especially important for people with diabetes or prediabetes as it helps with blood sugar control and weight management. It can also lower the risk of heart disease, a common complication of diabetes, and some cancers.

How to Add More Fibre to Your Diet

• Start your day with a fibre-friendly breakfast like avocado toast topped with chickpeas or oatmeal with nuts and berries.
• Choose whole grains like brown rice, quinoa, or whole wheat pasta.
• Focus on non-starchy vegetables like spinach, broccoli, or frozen veggies.
• Add beans or legumes to your meals, such as lentils, peas, or different types of beans.
• Snack on unsalted nuts, seeds, or fibre-rich fruits like apples, pears, or baby carrots.

It is important to increase your fibre intake gradually to avoid digestive discomfort. Drink plenty of water to help food move through your system, and remember that everyone is different, so monitor your blood sugar and ketone readings to see how fibre affects you personally.

The importance of fibre for gut health

Fibre is a type of carbohydrate that the body cannot digest. However, it is essential for digestive health and has several important functions. Firstly, it promotes regularity and prevents constipation by slowing down digestion and keeping blood sugar stable. This is particularly beneficial for people who struggle with constipation and irregularity.

Additionally, fibre acts as fuel for the gut microbiome, which refers to the collection of bacteria, viruses, fungi and other microbes living in the gastrointestinal tract. These microbes exist symbiotically with the digestive system and support energy harvesting, digestion and immune defence. A healthy gut microbiome protects against "bad" bacteria that can cause infections or dysbiosis, an imbalance in the gut microbiome.

The gut microbiome is also influenced by diet, and fibre helps maintain a diverse community of microorganisms in the gut. Increasing fibre intake can alter the type of microorganisms in the gut within a few weeks. Fibre feeds the good bacteria in the gut, which then create beneficial byproducts like short-chain fatty acids. These fatty acids may improve immune system function and reduce inflammation.

Furthermore, fibre supports the integrity of the gut lining, allowing nutrients into the bloodstream while keeping out harmful bacteria and pathogens. Fibre provides nourishment for gut bacteria, preventing them from feeding on the gut lining. Fibre and gut bacteria also stimulate mucus production, which helps fortify the gut's protective barrier.

The recommended daily fibre intake for women aged 19-50 is 25 grams, while men in the same age group should aim for 38 grams. After the age of 50, women should aim for 21 grams and men for 30 grams per day.

Fibre-rich foods include whole grains such as brown rice, whole-wheat bread, farro and quinoa, as well as vegetables like cauliflower, carrots, green beans and potatoes. Fruits, onions, asparagus, bananas, artichokes and legumes are also good sources of fibre.

The best high-fibre, keto-friendly foods

The keto diet is often criticised for its lack of fibre, but it is possible to get your recommended daily amount of fibre while on keto. Here are some high-fibre, keto-friendly foods to help you meet your nutrient goals.

Avocados

Technically a fruit, avocados are typically consumed as a vegetable and can be added to a variety of dishes. Half an avocado contains just 1.4 net carbs but a whopping 5 grams of fibre.

Chia seeds

Chia seeds are rich in fibre, protein, and several vitamins and minerals. They are also one of the best-known plant sources of omega-3 fatty acids. Two tablespoons of chia seeds provide 11 grams of fibre and 2 grams of net carbs.

Nuts

Nuts are a great option on the keto diet because of their fibre and fat content. Pecans and almonds are good choices, offering 2.7 grams and 3.5 grams of fibre respectively, and just over 1 net carb per ounce.

Flax seeds

Flax seeds are packed with nutrients and are good sources of omega-3 fatty acids, fibre, and antioxidants. They are easily incorporated into your diet and should be ground to reap all their potential health benefits. Two tablespoons of ground flax seeds provide 4 grams of fibre and 0 grams of net carbs.

Cauliflower

This low-carb veggie has only about 3 grams of net carbs and 2 grams of fibre per 1 cup serving. It's also super versatile and can be used as a pizza crust, rice substitute, mashed, or blended into soups.

Coconut meat

Coconut meat is high in healthy fats and fibre, while being moderate in carbs and protein. A small piece of coconut meat (about two inches by two inches) offers about 3 grams of net carbs and 4 grams of fibre.

Raspberries

Raspberries are a good choice for a keto diet because of their fibre content. A half cup of fresh raspberries offers 4 grams of fibre and 3.3 grams of net carbs.

Artichokes

Artichokes are a surprisingly good option for getting more fibre into your keto diet. One canned artichoke heart offers 1.7 grams of fibre and less than 1.9 grams of net carbs.

Fermented foods

Fermented foods like sauerkraut are packed with probiotics, good for your gut, full of flavour, and low in carbohydrates. A half cup of sauerkraut supplies 2 grams of fibre and a little more than 1 gram of net carbs.

Wheat bran

Wheat bran is rich in several important vitamins and minerals. It's also known for its impressive amount of insoluble fibre, which can help treat constipation and promote regular bowel movements. A 1/4-cup serving of wheat bran provides 6 grams of fibre and 4 grams of net carbs.

Collard greens

Collard greens cook down nicely, so go for cooked rather than raw greens to get in more fibre per cup. One cup of cooked collards has about 2 grams of net carbs and 5.6 grams of fibre.

Blackberries

Blackberries are incredibly nutritious, with just 1 cup boasting more than 30% of the Daily Value for vitamin C. They are also one of the most antioxidant-rich fruits. One cup of blackberries provides 7 grams of fibre and 6 grams of net carbs.

Asparagus

Asparagus is low in calories yet high in vitamin K, providing 46% of the Daily Value in 1 cup. The same serving also packs 17% of the Daily Value for folate. One cup of raw asparagus provides 3 grams of fibre and 2 grams of net carbs.

Eggplants

Eggplants add a unique texture to dishes and contain very few calories. They are also a good source of fibre and several vitamins and minerals, including manganese, folate, and potassium. One cup of raw, cubed eggplant provides 3 grams of fibre and 2 grams of net carbs.

Red cabbage

Purple cabbage is higher in plant compounds that have been linked to health benefits, such as improved heart and bone health, reduced inflammation, and protection against certain forms of cancer, when compared to green cabbage. It is also low in carbs, high in fibre, and an excellent source of vitamins C and K. One cup of chopped red cabbage provides 2 grams of fibre and 5 grams of net carbs.

Broccoli

Broccoli is a popular cruciferous vegetable that’s high in several important nutrients. It’s also low in calories and high in fibre and several essential vitamins and minerals, including folate, potassium, and vitamins C and K. One cup of raw broccoli florets provides 2 grams of fibre and 3 grams of net carbs.

High-fibre cereals

Check the labels carefully, but some high-fibre cereals are also low or fairly low in carbohydrates.

Green smoothies

Many of the above foods can be added to a fibre-packed smoothie. Tossing in frozen spinach, zucchini, or cauliflower (like cauliflower rice) adds fibre, vitamins, and minerals for a respectable amount of carbs.

Other tips

• If you're already on a low-fibre diet, increase your fibre intake gradually to prevent intestinal distress.
• Drink plenty of water when taking fibre supplements or eating high-fibre foods.
• Take medication either an hour before or two hours after consuming fibre, as large amounts of fibre can reduce the absorption of some medications.
• Consult a registered dietitian to design a plan that will meet your nutrient needs.

Frequently asked questions