Fiber And Keto: Understanding The Science Of Fiber

Fiber is a crucial component of the keto diet, offering a range of health benefits beyond bowel movements. It aids in digestive health, keeping stools regular and soft by passing through the system untouched. Additionally, it feeds good bacteria in the gut, supporting healthy digestion and nutrient absorption.

The keto diet, with its high-fat content, often faces criticism for lacking fiber, and many followers experience constipation. However, there are plenty of high-fiber, low-carb food options to include in the keto diet, such as avocados, nuts, seeds, and vegetables like broccoli and cauliflower. These choices can help followers meet their recommended daily fiber intake, supporting overall wellness and digestive health.

High-fibre keto foods

The keto diet is often criticised for its lack of fibre. However, there are plenty of high-fibre keto-friendly foods that can be included in your diet to help you stay full for longer, support weight loss, and improve your gut health.

Fruits

• Avocados: 7g of fibre and 2g net carbs per 100g serving
• Blackberries: 5g of fibre and 10g net carbs per 100g serving
• Blueberries: 2g of fibre and 13g net carbs per 100g serving
• Coconut meat: 9g of fibre and 6g net carbs per 100g serving
• Raspberries: 7g of fibre and 5g net carbs per 100g serving
• Strawberries: 2g of fibre and 6g net carbs per 100g serving

Nuts and Seeds

• Almonds: 13g of fibre and 9g net carbs per 100g serving
• Chia seeds: 34g of fibre and 8g net carbs per 100g serving
• Flax seeds: 27g of fibre and 2g net carbs per 100g serving
• Hazelnuts: 10g of fibre and 7g net carbs per 100g serving
• Pecan nuts: 10g of fibre and 4g net carbs per 100g serving
• Pumpkin seeds: 6g of fibre and 9g net carbs per 100g serving
• Sunflower seeds: 9g of fibre and 11g net carbs per 100g serving

Vegetables

• Artichokes: 5g of fibre and 6g net carbs per 100g serving
• Bell peppers: 1g of fibre and 4g net carbs per 100g serving
• Broccoli: 2g of fibre and 4g net carbs per 100g serving
• Brussels sprouts: 4g of fibre and 5g net carbs per 100g serving
• Cauliflower: 2g of fibre and 3g net carbs per 100g serving
• Cabbage: 3g of fibre and 3g net carbs per 100g serving
• Collard greens: 4g of fibre and 1g net carbs per 100g serving
• Edamame: 5g of fibre and 4g net carbs per 100g serving
• Green beans: 3g of fibre and 3g net carbs per 100g serving
• Okra: 2g of fibre and 3g net carbs per 100g serving
• Spinach: 2g of fibre and 0g net carbs per 100g serving
• Zucchini: 1g of fibre and 3g net carbs per 100g serving

The role of fibre in keto

Fibre is a crucial component of the keto diet, offering a multitude of health benefits beyond bowel movements. While the keto diet is often criticised for its lack of fibre, there are numerous keto-friendly, high-fibre foods that can be incorporated into your diet. Fibre plays a vital role in digestive health, keeping you regular by softening and adding bulk to your stools. However, its benefits extend beyond bowel movements, as it aids healthy digestion and nutrient absorption by feeding the good bacteria in your gut.

Health Benefits of Fibre on Keto

Satiety

Fibre on keto helps to slow down fat absorption and delay gastric emptying, increasing feelings of fullness and reducing food intake. This is particularly important for those on the keto diet aiming to lose weight.

Blood Sugar Control

For individuals with type 2 diabetes or those at risk, the keto diet effectively lowers blood sugar. As fibre is not digested or absorbed by the body, it helps maintain stable blood sugar levels.

Constipation Relief

Constipation is a common issue for beginners on the keto diet, and insoluble fibre from keto-friendly sources can help by adding bulk to stools.

Irritable Bowel Syndrome (IBS) Relief

Soluble fibre has been found to reduce overall IBS symptoms, possibly due to an increase in anti-inflammatory short-chain fatty acids (SCFAs) when consuming fibre.

Improved Gut Health

SCFAs are beneficial for gut lining integrity, boosting your immune system and reducing inflammation. Daily fibre also nourishes beneficial gut bacteria, supporting a healthy metabolism.

Reduced LDL Cholesterol

High levels of low-density lipoprotein (LDL) increase the risk of heart disease. Fibre may alter metabolites in gut bacteria, influencing how your body processes cholesterol and lowering LDL levels.

Improved Heart Health

Keto diets often involve an increase in dietary fats. The positive impact on LDL cholesterol helps improve lipid profiles, resulting in better cardiovascular health.

Keto Flu Relief

At the beginning of the keto diet, many people experience symptoms like fatigue, headaches, and nausea. Fibre can alleviate some of these discomforts by supporting better energy balance and reducing blood sugar swings.

Sources of Fibre on Keto

Although keto and low-carb diets may restrict certain fibre sources, there are still plenty of options to ensure adequate fibre intake.

Fruits

• Avocados
• Blackberries
• Blueberries
• Coconut meat
• Raspberries
• Strawberries

Nuts and Seeds

• Almonds
• Chia seeds
• Flax seeds
• Hazelnuts
• Pecans
• Pumpkin seeds
• Sunflower seeds

Vegetables

• Artichokes
• Bell peppers
• Broccoli
• Brussels sprouts
• Cauliflower
• Cabbage
• Collard greens
• Edamame
• Green beans
• Okra
• Spinach
• Zucchini

Recommended daily fibre intake

The recommended daily fibre intake varies depending on age, sex, and individual needs. The US Food and Nutrition Board suggests a minimum of 25 grams for women and 38 grams for men, based on research connecting higher fibre intake with better health. However, the World Health Organization recommends a higher amount of at least 25-29 grams of fibre per day, with 30 grams or more being ideal.

The USDA's 2020-2025 Dietary Guidelines for Americans set a goal of 28 to 34 grams of fibre per day. This amount can vary depending on your calorie intake; for example, the recommended fibre intake for a 2,000-calorie diet is 28 grams.

It's worth noting that most people, including those on a keto diet, don't meet their recommended daily fibre intake. On average, Americans get around 20 grams of fibre per day, which is less than the suggested amount.

When following a keto diet, it's important to focus on high-fibre, low-carb foods to ensure you're getting enough fibre while staying within your carbohydrate limit.

Fibre and constipation

Constipation is a common issue for people starting the keto diet. This is because the keto diet is very low in carbohydrates, and many of the best sources of fibre are high in carbohydrates. Carbohydrates like fruits and whole grains are some of the most common sources of fibre in the diet, and these are off-limits or restricted on keto.

Why Fibre Matters

Fibre is essential for maintaining healthy bowel movements. It passes through your system and keeps you regular by softening and adding bulk to your stools. It also has benefits beyond bowel movements: it feeds the good bacteria in your gut, aiding healthy digestion and nutrient absorption.

How to Get Enough Fibre on Keto

You can still get fibre from keto-friendly foods like non-starchy vegetables, berries, avocados, nuts, seeds, and fermented foods like sauerkraut and kimchi.

How to Treat Constipation

If you're experiencing constipation, try adding more fibre-rich keto foods to your diet, like leafy greens, broccoli, nuts, seeds, and berries. You can also try going for a brisk walk after meals, or bowel training, a method where you pass stools at the same time every day.

If your constipation continues, talk to your doctor. They may recommend a prescription medication or dietary changes to get your gastrointestinal tract back in working order.

How to Prevent Constipation on Keto

You can prevent constipation by introducing the keto diet gradually. Start with a daily carb intake of around 50 grams and slowly reduce it as your digestive system adjusts. Make sure the fats and proteins you eat come from whole foods, and drink plenty of water.

Other Tips for Constipation Relief

• Drink plenty of water
• Take fibre supplements or laxatives (check with your doctor first)
• Take probiotics
• Drink coffee
• Take a short-term laxative (check with your doctor first)

Fibre-rich foods

The keto diet is often criticised for its lack of fibre, but this doesn't have to be the case. In fact, there are many high-fibre keto foods that can help you stay fuller for longer, support weight loss and improve your gut health.

When following a keto diet, it's important to focus on high-fibre, low-carb foods to keep your net carb intake under 50 grams per day. Here are some of the best fibre-rich foods to include in your keto diet:

Fruits:

• Avocados: Half an avocado contains 5 grams of fibre and just 1.4 net carbs. They are high in healthy fats and can be added to salads, omelettes or guacamole.
• Blackberries: These berries are high in fibre and low in net carbs. They can be enjoyed as a snack or added to desserts.
• Blueberries: While higher in net carbs, blueberries still offer 2 grams of fibre per 100-gram serving.
• Raspberries: A half-cup serving provides 4 grams of fibre and 3.3 grams of net carbs. They are a great source of fibre for keto dieters.
• Strawberries: With 2 grams of fibre and 6 grams of net carbs per 100 grams, strawberries are a sweet treat on a keto diet.

Nuts and Seeds:

• Almonds: Almonds are a great source of fibre and healthy fats. A 100-gram serving provides 13 grams of fibre and 9 grams of net carbs.
• Chia seeds: Chia seeds are an excellent source of fibre, offering 34 grams of fibre and 8 grams of net carbs per 100 grams. They can be added to water or sprinkled on salads, oatmeal or eggs.
• Flax seeds: With 27 grams of fibre and only 2 grams of net carbs per 100 grams, flax seeds are a great low-carb option.
• Hazelnuts: These nuts provide 10 grams of fibre and 7 grams of net carbs per 100-gram serving. They have been linked to improved heart health markers.
• Pecans: Pecans are among the lowest-carb nuts and offer almost 10 grams of fibre per 100 grams, along with 4 grams of net carbs.
• Pumpkin seeds: A great snack option, pumpkin seeds provide 6 grams of fibre and 9 grams of net carbs per 100-gram serving.
• Sunflower seeds: Sunflower seeds offer 9 grams of fibre and 11 grams of net carbs per 100 grams.

Vegetables:

• Artichokes: Canned or fresh, artichokes are a good source of fibre, providing 5 grams per medium artichoke or 4 grams per cup of canned artichoke hearts. They also offer 6 grams of net carbs.
• Broccoli: This cruciferous vegetable is high in vitamins and minerals and offers 2 grams of fibre and 4 grams of net carbs per 100 grams.
• Brussels sprouts: With 4 grams of fibre and 5 grams of net carbs per 100 grams, Brussels sprouts are a great keto-friendly vegetable option.
• Cauliflower: This versatile vegetable is low in carbs and provides 2 grams of fibre per cup. It can be used as a substitute for rice or mashed potatoes.
• Collard greens: Go for cooked collard greens to get more fibre per cup. They offer 4 grams of fibre and just 1 gram of net carbs per half-cup serving.
• Green beans: Green beans are a good source of fibre, providing 3 grams per cup, along with 3 grams of net carbs.
• Spinach: Spinach is a nutrient-rich vegetable that provides 2 grams of fibre and 0 grams of net carbs per half-cup serving.

In addition to these specific foods, it's important to include plenty of other low-carb vegetables in your keto diet to ensure you're getting enough fibre. Remember to drink plenty of water and pay attention to how your body responds as you increase your fibre intake.

Frequently asked questions