Fiber Intake On Keto: How Much Is Enough?

The keto diet is a low-carb, high-fat diet that has gained popularity for weight loss. While the diet has been used as an effective treatment for epilepsy since the 1920s, its long-term effectiveness for weight loss is unknown. One of the common side effects of the keto diet is constipation, due to the limited intake of fiber-rich foods. Fiber is essential for digestive health, and adults should aim for 25-30 grams of fiber per day. On the keto diet, it can be challenging to meet these fiber requirements, as many fiber-rich foods are also carb-heavy. However, there are still ways to increase fiber intake on the keto diet.

Recommended daily fibre intake

The keto diet is associated with a number of health benefits, but it can also make it harder to get adequate amounts of essential nutrients, such as fibre. Many fibre-rich foods are also carb-heavy, and the keto diet limits daily non-fibre carbohydrate intake to 20 to 50 grams. This can lead to constipation, which is a common side effect of the keto diet.

The recommended daily fibre intake varies depending on age and sex. According to the National Institutes of Medicine, adults need between 21 and 38 grams of fibre per day. More specifically:

• Women over 50: 21 grams per day
• Women under 50: 25 grams per day
• Men over 50: 30 grams per day
• Men under 50: 38 grams per day

The Academy of Nutrition and Dietetics recommends slightly higher intakes, suggesting that the average adult woman consumes around 25 grams of fibre per day, and the average adult man consumes 38 grams. As people age, their fibre requirements decrease, with women over 50 and men over 70 needing around 21 and 30 grams of fibre per day, respectively.

It's important to note that most people do not meet their recommended daily fibre intake. In fact, the average fibre intake among American adults is only about 16 grams per day, which is insufficient for any adult.

To ensure adequate fibre intake on the keto diet, it is important to include fibre-rich foods such as non-starchy vegetables, berries, nuts, and seeds. Some specific examples of high-fibre keto-friendly foods include:

• Avocados: A medium-sized avocado provides 9-13 grams of fibre.
• Nuts: Almonds are a great source of fibre, with 4.5 grams per 1/4 cup. Other nut options include pecans, hazelnuts, and pine nuts.
• Seeds: Chia seeds and flax seeds are excellent sources of fibre, with 9.6 and 3.5 grams per ounce, respectively.
• Vegetables: Brussels sprouts, asparagus, broccoli, and cabbage are all keto-friendly vegetables that are high in fibre.
• Fruits: Raspberries are a good choice, as their fibre content helps to offset their carbohydrate content.
• Coconut: Coconut meat and coconut flour are high in fibre, with a small piece of coconut meat providing 3 grams of fibre, and 1 ounce of coconut flour providing 2 grams.

High-fibre keto-friendly foods

The keto diet is a low-carb, high-fat diet that can be deficient in fibre, which is essential for digestive health. However, there are plenty of keto-friendly foods that are high in fibre. Here are some suggestions:

Avocados

Avocados are a great source of fibre and fat. Half an avocado contains just 1.4 net carbs and 5 grams of fibre. They are a perfect spread or dip for meats and vegetables.

Chia seeds

Chia seeds are a good source of fibre and can be mixed with liquid to make a gel-like substance that can be enjoyed with fruits and natural sweeteners. They can also be sprinkled on smoothies, oatmeal, eggs, or salads. Two tablespoons (28 grams) of chia seeds provide 10 grams of fibre and 2 grams of net carbs.

Nuts

Nuts are a great option on the keto diet due to their fibre and fat content. Pecans and almonds are particularly good choices, as they are low in carbs and high in fibre. One ounce (28 grams) of raw almonds provides 4 grams of fibre and 3 grams of net carbs.

Flax seeds

Flax seeds are a good source of omega-3 fatty acids, fibre, and antioxidants. They are also low in digestible net carbs. Ground flax seeds can be added to meals to reap their potential health benefits. One tablespoon (14 grams) of ground flax seeds provides 2 grams of fibre and 0 grams of net carbs.

Vegetables

There are several vegetables that are high in fibre and keto-friendly. These include:

• Cauliflower: This versatile vegetable can be used as a grain substitute, pizza crust, rice, or mashed potatoes. A cup of chopped cauliflower provides 2 grams of fibre and 2 grams of net carbs.
• Broccoli: A good source of fibre and several essential vitamins and minerals. One cup of raw broccoli florets provides 2 grams of fibre and 3 grams of net carbs.
• Asparagus: A good side dish to any keto meal, asparagus is a good source of dietary fibre. One cup of raw asparagus provides 3 grams of fibre and 2 grams of net carbs.
• Brussels sprouts: These vegetables have a high fibre content and can be boiled, broiled, pan-fried, or sliced raw. One cup of Brussels sprouts has 4 grams of fibre and 7 grams of net carbs.
• Artichokes: Artichokes are a good source of fibre and several vitamins and minerals. A medium fresh artichoke (120 grams) has 6 grams of fibre and 6 grams of net carbs.
• Leafy greens: Spinach, kale, and other leafy greens are staples of most low-carb diets and can help you feel full. They are also rich in nutrients.

Berries

Berries are usually high in carbs, but raspberries and blackberries can be enjoyed in small amounts on a keto diet. They are high in dietary fibre, and their fibre content helps offset their carbohydrate content. One cup of raspberries provides 9 grams of fibre and 8 grams of net carbs.

Fibre supplements

The keto diet is a low-carb, high-fat diet that restricts daily non-fibre carbohydrate intake to 20 to 50 grams. This can make it challenging to get enough fibre, which is essential for digestive health. The keto diet is often criticised for its lack of fibre, and constipation is a common issue for those on the diet.

While it is always best to get fibre from whole foods, if you are struggling to get enough, you can consider taking a fibre supplement. Metamucil is a well-known brand that offers a psyllium fibre supplement, which is said to be the gold standard for regularity. Their powders are free of sugar and gluten, so they are keto-friendly. However, it is always best to consult your healthcare provider before starting any new diet or supplement.

• NOW Psyllium Husk Powder: This is another psyllium husk option, which is derived from the husk of the Plantago ovata plant's seeds. It is a gentle laxative and can aid in weight loss by increasing satiety.
• Viva Naturals Organic Ground Flaxseed: Flaxseed is a popular fibre crop that is high in omega-3 fatty acids and other beneficial nutrients. Viva Naturals' product is 100% organic and non-GMO, and it mixes well with smoothies and juices.
• NOW Organic Acacia Fiber Powder: Acacia fibre is derived from the sap of the Acacia Senegal tree, and it offers many health benefits. Research has shown that it can help manage cholesterol levels and aid in weight loss.
• Ancient Nutrition Keto Fibre: This supplement is specially formulated for people on the keto diet. It includes a blend of chia seeds, flaxseeds, cinnamon, and coconut MCTs to boost ketone production and support digestive health.

It is important to note that while these supplements are suitable for the keto diet, they may not taste great. It is also crucial to start slowly and increase your intake gradually, as taking too much fibre too quickly can have unpleasant side effects.

In addition to supplements, there are some keto-friendly whole foods that are good sources of fibre, including:

• Avocados
• Asparagus
• Broccoli
• Cabbage
• Brussels sprouts
• Pistachios
• Flaxseed
• Chia seeds
• Wheat bran

Health benefits of fibre

Fibre is a non-digestible carbohydrate found in plant foods. It is split into two categories: soluble fibre and insoluble fibre. While soluble fibre dissolves in water and can be metabolised by the "good" bacteria in the gut, insoluble fibre does not dissolve in water and passes through the digestive tract quickly. Most foods contain a mixture of both.

The recommended daily intake of fibre is 21-38 grams for adults, depending on age and sex. However, only 5% of the population consumes this amount regularly. Here are some reasons why you should increase your fibre intake:

Improved Digestion and Gut Health

Fibre keeps things moving in your digestive tract, helping to relieve constipation. It bulks up the stool and can also absorb water, keeping your stools soft and regular. Fibre also acts as a prebiotic, feeding the good bacteria in your gut microbiome and promoting healthy digestion and nutrient absorption.

Weight Management

Studies have shown that people who consume more fibre are less likely to be overweight or obese. Fibre-rich foods can help with weight management by increasing feelings of fullness and reducing appetite.

Better Blood Sugar Control

Fibre helps blunt the body's blood sugar response to carb-containing foods. It slows the absorption of nutrients, reducing spikes in blood sugar after high-carb meals. This can be especially beneficial for people with blood sugar issues or those at risk for type 2 diabetes.

Reduced Cholesterol

Soluble fibre, in particular, can help to reduce blood cholesterol levels. It forms a gel in the digestive tract that traps cholesterol and prevents its absorption. However, the effect is relatively small, and more research is needed to determine the long-term benefits.

Reduced Risk of Certain Cancers

Studies suggest that higher fibre consumption may be associated with a lower risk of certain cancers, especially colorectal and breast cancers. Fibre may help keep the colon wall healthy and promote the elimination of toxins from the body.

Lower Odds of Heart Disease

A higher fibre intake has been linked to a reduced risk of cardiovascular disease (CVD). Soluble fibre is believed to play a role in decreasing lipid uptake from the intestinal tract, resulting in lower blood levels of cholesterol. Additionally, dietary fibre reduces inflammation, which is a risk factor for CVD.

Increased Beneficial Gut Bacteria

Fibre acts as food for the good bacteria in your gut, helping them flourish. These bacteria produce short-chain fatty acids, which have benefits such as lowering systemic inflammation linked to chronic health problems.

All-Natural Detox

Soluble fibre absorbs potentially harmful compounds, such as excess estrogen and unhealthy fats, preventing their absorption into the body. Insoluble fibre speeds up the elimination of toxins by making things move along more quickly in your digestive tract.

By incorporating a variety of fibre-rich foods into your diet, you can reap these health benefits and improve your overall well-being.

Fibre and blood sugar

Fibre is the part of plant foods that our bodies cannot digest. It is the structural portion of fruits, vegetables, grains, nuts, and legumes. Because it is not digested by the body, fibre does not provide calories or glucose for energy. However, it does play a key role in digestive health and can also help control blood sugar levels.

How Fibre Controls Blood Sugar

Fibre helps blunt our body's blood sugar response to carb-containing foods. For example, whole-grain bread causes a less steep rise in blood sugar than a slice of white bread, despite both being equally high in carbs. This is because fibre slows down digestion and nutrient absorption, which has an important influence on lipid and carbohydrate metabolism.

Types of Fibre

There are two types of fibre: insoluble and soluble. Insoluble fibre keeps your digestive tract working well, while soluble fibre can help lower cholesterol levels and steady glucose levels. Oatmeal is an example of soluble fibre, and whole wheat bran is an example of insoluble fibre.

According to the National Institutes of Medicine, adults need between 21-38 grams of fibre per day. However, research suggests that only 5% of the population consumes enough fibre regularly. Most Americans only get about half the recommended amount of fibre.

High-Fibre Foods

To increase your fibre intake, aim to eat more plant foods such as:

• Non-starchy vegetables
• Berries
• Nuts
• Seeds
• Whole-grain breads, cereals, and crackers
• Fresh fruits and vegetables
• Cooked dried beans and peas

Frequently asked questions