High-Carb Fibre Supplements: Keto-Friendly Or Not?

The keto diet is a low-carbohydrate method of eating, and it is often criticized for its lack of fibre. However, fibre is important for digestive health, and it can be beneficial to include it in a keto diet. Fibre is a type of carbohydrate that humans cannot digest, and it is only found in plants. It passes through the body without affecting blood sugar levels, keeping you regular and aiding healthy digestion and nutrient absorption.

There are two types of fibre: soluble and insoluble. Soluble fibre is fermented by gut bacteria, which then produce short-chain fatty acids that are absorbed by the colon. Insoluble fibre does not get fermented, but it adds bulk to stools, making them easier to pass.

While it is important to be mindful of carbohydrate intake on a keto diet, there are plenty of high-fibre, low-carb foods that can be included. These include avocados, blackberries, blueberries, coconut meat, raspberries, 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, and acacia fibre.

It is recommended to increase fibre intake slowly and to drink plenty of water to avoid constipation and other gastrointestinal issues. Additionally, those with IBS or IBD symptoms may not tolerate fibre well and should consult a dietitian for guidance.

High-fibre keto foods include avocados, blackberries, and almonds

The keto diet is a low-carb, high-fat diet that aims to send the body into ketosis, a state where it burns fat for energy instead of carbohydrates or sugars. While fruits are often associated with being high in carbs, there are several fruits that are keto-friendly, including avocados, blackberries, and olives. These fruits can be enjoyed in moderation as part of a keto diet.

Avocados are a nutritious fruit that is high in healthy fats, vitamins, minerals, and fiber, while being relatively low in carbs. A whole avocado contains around 12.8g of carbohydrates and about 3g of net carbs. The recommended serving size is one-third of a medium-sized avocado, which further reduces the carb intake. Avocados can be used as a sandwich spread, salad topper, or dip, providing a creamy texture and a boost of nutrients.

Blackberries are another excellent choice for a keto-friendly fruit. They are low in fat and net carbs, with a 1/2-cup serving containing less than 0.5g of fat and 3g of net carbs. Additionally, they offer almost 4g of fiber and provide essential vitamins and minerals, including potassium, vitamin C, and vitamin K. Blackberries make a great snack or addition to recipes, providing a burst of flavor and nutrition.

Almonds are a versatile nut that complements the keto diet well. They are a good source of heart-healthy fats, dietary fiber, and protein. In a 100-gram serving, almonds provide 8g of net carbs. They can be used as a snack, ingredient, dairy alternative, or replacement for white flour. Almonds allow keto followers to enjoy a variety of dishes and satisfy their hunger for longer periods.

While on the keto diet, it is beneficial to include high-fibre foods such as avocados, blackberries, and almonds. These foods not only provide essential nutrients but also help with satiety and digestion. By incorporating these keto-friendly, high-fibre options, individuals can stay on track with their dietary goals and maintain a healthy balance.

Fibre is a carbohydrate that doesn't raise blood sugar

Fibre is a type of carbohydrate that the human body cannot digest. Instead, it passes through the body undigested. This means that it does not cause a spike in blood sugar in the way that other carbohydrates can.

Fibre is found mainly in fruits, vegetables, whole grains, and legumes. It is well known for its role in keeping you regular and avoiding constipation, but it offers many other health benefits, especially for people with diabetes or prediabetes.

There are two types of fibre, soluble and insoluble, both of which are beneficial to health. Soluble fibre dissolves in water and forms a gel-like substance in the stomach, slowing digestion. Insoluble fibre does not dissolve in water and typically remains whole as it passes through the stomach. It helps increase insulin sensitivity and keeps your bowels healthy.

The body needs fibre to regulate the use of sugars and to keep hunger and blood sugar in check. It also prevents the body from absorbing some fat and cholesterol, lowering the risk of heart disease.

The recommended daily fibre intake for children and adults is at least 25 to 35 grams. However, most Americans only get about 15 grams a day. Good sources of fibre include whole grains, whole fruits and vegetables, legumes, and nuts.

Insoluble fibre bulks up stools and makes them easier to pass

Insoluble fibre is a type of fibre that does not dissolve in water. It is beneficial for those experiencing constipation as it increases the bulk of the stool. Insoluble fibre adds bulk to the stool by remaining mostly whole as it passes through the digestive tract. This helps to speed up the passage of food in the digestive tract, preventing constipation and keeping bowel movements regular.

Insoluble fibre is found in the skins of many fruits and vegetables, as well as in whole grain foods, wheat bran, lentils, cereal, leafy vegetables, legumes, celery, zucchini, and root vegetables.

Insoluble fibre is particularly beneficial for those experiencing constipation. It can help to relieve constipation by bulking up stools and making them easier to pass. This is because insoluble fibre remains mostly whole as it passes through the digestive tract, acting as a structural base for the stool. This helps to pull water into the gastrointestinal tract, softening the stool and making it easier to pass.

However, it is important to note that increasing insoluble fibre intake may not help with other symptoms of constipation, such as stool consistency, pain, bloating, and gas. Additionally, insoluble fibre may worsen diarrhoea and should be consumed in moderation by those who are sensitive to diarrhoea.

For those experiencing constipation, it is recommended to gradually increase insoluble fibre intake and drink plenty of fluids to help prevent an upset stomach.

Soluble fibre is fermented by gut bacteria and produces short-chain fatty acids

Soluble fibre is a type of fibre that dissolves in water to form a gel-like substance in the intestine. It is readily fermented by gut bacteria to produce short-chain fatty acids (SCFAs). These SCFAs have a range of health benefits, including reducing the risk of inflammatory diseases, colon cancer, type II diabetes, and cardiovascular disease.

SCFAs are produced when gut bacteria ferment dietary fibre. The three main types of SCFAs are acetate, butyrate, and propionate. Butyrate, in particular, has been the focus of extensive research due to its potential therapeutic value. It has been found to reduce inflammation in the intestine, support healthy cells, and promote a healthy balance of gut bacteria. Additionally, butyrate may act by protein modification and altering gene expression.

The production of SCFAs depends on factors such as the site of fermentation, the levels of fibre in the diet, gut transition time, and the composition of the colonic microbiome. A high-fibre diet is recommended for its health benefits, with the Academy of Nutrition and Dietetics suggesting a daily consumption of 25 grams for adult women and 38 grams for adult men.

Fibre helps with weight loss, constipation, irritable bowel syndrome, and improved gut health

Fibre is a type of carbohydrate that the gut cannot digest. It is classified as either soluble or insoluble, depending on whether it dissolves in water or not. Soluble fibre passes through the digestive system mostly unchanged, eventually reaching the gut bacteria, which turn it into energy. Insoluble fibre remains mostly intact as it passes through the digestive system, adding bulk to the stool.

Fibre has been shown to help with weight loss, constipation, irritable bowel syndrome, and improved gut health.

Weight Loss

Viscous soluble fibres such as pectins, beta-glucans, psyllium, glucomannan, and guar gum thicken in water, forming a gel-like substance that sits in the gut. This gel slows the emptying of the stomach, increasing digestion and absorption times, and resulting in a prolonged feeling of fullness and reduced appetite.

Constipation

Insoluble fibre is particularly helpful in preventing or easing constipation as it adds bulk to the stool. Wheat, brown rice, celery, carrots, nuts, and seeds are good sources of insoluble fibre. Prunes are also a natural laxative and can help relieve constipation.

Irritable Bowel Syndrome

While fibre can trigger symptoms in IBS patients, it is also a commonly recommended treatment. Soluble fibre, such as psyllium, ispaghula, or calcium polycarbophil, has been found to significantly improve IBS symptoms. It increases the water-holding capacity of the stool, softening it and making passage easier.

Improved Gut Health

Soluble fibre feeds good gut bacteria and helps fight inflammation. It reduces gut inflammation and improves related inflammatory disorders. Soluble fibre is also considered prebiotic fibre, which is very beneficial for health and body weight.

While fibre supplements can be helpful, it is generally recommended to focus on getting fibre from whole plant foods, such as fruits, vegetables, grains, nuts, seeds, and legumes.

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