Keto-Friendly, Insoluble Fiber-Rich Foods You Should Know About

The keto diet is a low-carb, high-fat diet that limits daily non-fibre carbohydrate intake to 20-50 grams. It is often criticized for its lack of fibre, which is important for digestive health. However, there are several keto-friendly foods that are high in insoluble fibre, which can help treat constipation and promote regular bowel movements. Examples of these include green beans, okra, spinach, cocoa, and coconut flour.

Avocados

In addition to being a good source of fiber, avocados are also rich in monounsaturated fats, potassium, vitamin E, vitamin K, folate, and vitamin C. They offer nearly 20 different vitamins and minerals. Avocados also support the absorption of fat-soluble nutrients from the foods that you are eating with them.

You can include avocados in your diet in many ways. They are excellent in salads and omelets, and they are the star ingredient in guacamole. You can also try recipes like keto smoked salmon and avocado plate, keto tuna and avocado salad, avocado banana granola clusters, and open-faced egg and avocado toast.

Nuts

Some nuts are better sources of insoluble fibre than others. For example, almonds are one of the most nutrient-dense nuts and an excellent source of fibre, as well as protein and healthy fats. A 100-gram serving of almonds contains 13 grams of fibre and 9 grams of net carbs. Similarly, pecans are also a good choice, with a 100-gram serving providing 10 grams of fibre and 4 grams of net carbs. Macadamia nuts are another favourite among those following a keto diet, and they too are a good source of fibre, with a 100-gram serving containing just under 9 grams of fibre and 5 grams of net carbs.

Hazelnuts are another high-fibre nut, with a 100-gram serving providing 10 grams of fibre and 7 grams of net carbs. Although they are not technically a nut, pistachios are often used as one in culinary contexts and are another good option. A 28-gram serving of pistachios provides 3 grams of fibre and 5 grams of net carbs.

When it comes to incorporating nuts into a keto diet, it is important to remember that they are high in healthy fats and calories, so they should be consumed in moderation. They can be enjoyed as a portable snack, added to salads or other dishes, or used in sweet or savoury recipes.

Seeds

Flax seeds are a keto-friendly source of insoluble fibre, providing a substantial amount of fibre while keeping net carbs low. Two tablespoons (14 grams) of ground flax seeds offer 4 grams of fibre and 0 grams of net carbs. Flax seeds are highly versatile and can be added to salads, smoothies, or baked goods. They are also a good source of omega-3 fatty acids and antioxidants.

Chia seeds are another excellent source of insoluble fibre, with 2 tablespoons (28 grams) providing 10 grams of fibre and 2 grams of net carbs. Chia seeds form a gel when combined with liquid, making them a great vegan egg replacement or thickener for sauces. They are also known to improve blood sugar levels and increase feelings of fullness.

Sunflower seeds are another option for adding insoluble fibre to your keto diet. A 100-gram serving contains 9 grams of fibre and 11 grams of net carbs. They are a tasty and crunchy addition to salads or snacks.

When incorporating seeds into your keto diet, it is important to start slowly and gradually increase your fibre intake to avoid digestive discomfort. Staying hydrated is also crucial, as water aids the fibre in supporting your digestive system.

Vegetables

• Broccoli: This vegetable is packed with vitamins and is a good source of insoluble fibre. A cup of chopped, cooked broccoli contains 5 grams of fibre and 6 grams of net carbs. It is especially tasty when sauteed in butter or roasted in olive oil.
• Brussels sprouts: Brussels sprouts are another member of the cruciferous vegetable family and are rich in vitamin C. They are slightly higher in net carbs than some other vegetables on this list, but they still make a great keto option. A cup of roasted Brussels sprouts contains 4 grams of fibre and 7 grams of net carbs.
• Bell peppers: These colourful veggies are rich in fibre and offer an array of antioxidants.
• Green beans: Green beans are slightly higher in carbs than some other vegetables, but they can still be included in a balanced keto diet. A cup of cooked green beans has 3.5 grams of fibre and 3.5 grams of net carbs.
• Okra: Okra is another vegetable option that is high in insoluble fibre. A cup of cooked okra contains 2 grams of fibre and 3 grams of net carbs.
• Spinach: Spinach is a leafy green vegetable that is low in carbs and high in fibre. It can be easily incorporated into salads, smoothies, or main dishes. Half a cup of cooked spinach contains 4 grams of fibre and 1 gram of net carbs.
• Asparagus: Asparagus is a popular springtime vegetable that is low in calories and high in vitamin K. A cup of raw asparagus provides 3 grams of fibre and 2 grams of net carbs.
• Artichokes: Artichokes are a surprisingly good source of fibre. One canned artichoke heart offers 1.7 grams of fibre and less than 1.9 grams of net carbs. They can be added as a topping to a keto pizza, roasted or grilled fresh, or baked with keto-friendly cheese as an appetizer.

Fruits

While it is true that most fruits are high in carbs, there are some fruits that are suitable for a ketogenic diet and are also good sources of insoluble fiber.

Avocados are a keto favourite and are technically a fruit. They are high in fibre and healthy fats, making them an ideal addition to your diet. One half of a large avocado (100 grams) provides 7 grams of fibre and 2 grams of net carbs.

Coconut meat is the white flesh found inside a coconut. It is often sold shredded and can be added to desserts, granola bars, and breakfast foods for added texture. One ounce (28 grams) of shredded, unsweetened coconut meat provides 5 grams of fibre and 2 grams of net carbs.

Raspberries are another fruit that can be enjoyed in small amounts on a strict keto diet. One cup (100-gram) serving provides 6.5 grams of fibre and 5 grams of net carbs.

Blackberries are also a good option, with 1 cup (140 grams) providing 7 grams of fibre and 6 grams of net carbs.

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