High-Fiber Foods: Get Enough Fiber on Your Low-Carb Keto Diet
The high-fat, low-carbohydrate ketogenic diet has been making headlines recently. And that’s not the only health benefit of this low-carb, high-fat diet. It can also aid in weight loss (1).
But some people may find it hard to get enough fiber while on a keto diet. Here we go: the best high-fiber keto-friendly foods to make sure you get enough fiber today!
When you think of the keto diet, fiber-rich foods might not immediately come to mind — but just fiber alone is critically important for aiding digestion.
Simply put, the essence of a ketogenic diet is high in natural fats, adequate in protein, and low in carbohydrates.
On the other hand, there are so many keto foods high in fiber you can be eating if you’re doing this diet!
Some high-fiber keto foods you may want to include are nuts and seeds, avocados, leafy greens, a nd cocoa powder. Nuts and seeds are full of fiber, unsaturated fats, and protein.
And avocado is also another great source of healthy fats — plus fiber.
Leafy greens are perfect for this — you want to make sure you get enough vitamins, minerals, and fiber? — and they should take center stage in your healthy eating plan.
Cocoa powder is also such a great source of fiber, and it’s high in antioxidants as well, good for someone who does keto who wants to make sure they maintain healthy cholesterol levels!
Below are some fantastic high-fiber keto foods you can indulge in while on this meal plan!
Why Fiber-Fueled Foods Are Important for a Number of Reasons
They help to regulate digestion, promoting regularity and a healthy bowel environment that is crucial in preventing heart disease.
Fiber also helps control blood sugar, and that’s crucial for anyone on a ketogenic diet.
High-fiber keto snacks
If you’re looking for the best snacks for the keto diet, you may be wondering, “Are there any high fiber snacks on keto?”. For something low-carb, some options to consider:
Nuts and seeds are great for low-carb diets; they add healthy fats and tons of fiber. Nuts and seeds are another place to get valuable dietary fiber when maintaining a ketogenic lifestyle, and they make for delicious snacks.
Choose nuts and seeds full of healthy fats like almonds, walnuts, and flaxseeds.
Veg and dip: You can also get your fiber while snacking on fatty veggies with a dipping sauce.
The fiber-rich Viola’s line of blends features vegetables like carrots, celery,ry, and Broccoli – all good low-carb choices. You might try the dip with hummus or guacamole.
As far as the keto diet is concerned, fiber-rich items that are also low in net carbs include berries of all sorts.
Berries (low in carbs and high in fiber). They’re the ideal mid-afternoon snack. Choice for keto dieters.
Choose antioxidant-packed berries, like blueberries, raspberries, or blackberries.
Just a treat that is low in carbs and gives you an extra g of fiber and fat. Believe it or not, chocolate is a decent source of fiber.
Choose a dark chocolate with 70% or more of cocoa to get the most health advantages.
Keto dieters can also get around 10 grams of fiber from avocados, making them a great way for people who follow a plant-based diet to eat healthy fats.
7 out of 5 Berries are an excellent way to get both soluble and insoluble fiber into your diet; no budget keto shopping list would be complete without them.
Even just one medium avocado contains 7 grams of fiber, which is the magic number on a high-fiber keto diet.
Chia Seeds: These contain a good amount of soluble fiber, which is also good for the heart. Eleven grams are contained in one ounce of chia seeds. Add them to your top ketone recipes or munch on them by themselves for a healthy snack.
Coconuts and Coconut Flour: Coconuts are also a great way to incorporate soluble and insoluble fiber into your diet. Shredded versus flour. Shredded coconut has 7 grams of fiber per cup, and tossing in a cup or so into your recipe is fabulous for someone on a low-carb diet. That little gem right there will run you 24 grams. One cup of coconut flour yields up to 24 g. .4 Substitute Coconut Flour Use instead of other higher-carb flours in your go-to keto recipes.
Leafy greens: These nutrient-packed, low-carb plants are a staple here. 3. Spinach, kale, and other leafy greens: These are full of fiber. Add them to salads, side dishes, or even juiced or thrown in smoothies.
Cruciferous vegetables: This refers to people within the vegetable family, but however you slice it, they’re loaded with fiber and perfect for low-carb diets. Broccoli, cauliflower, and other cruciferous vegetables make for great sources of fibre on a low-carb diet too! They can be cooked, steamed, or consumed raw.
Broccoli is a high-fiber, low-carb option that works great for those on a keto diet.
And it’s high in fiber, yet low in carbs (1 g net carb per 3-ounce serving!), which makes it a really good pick for anyone eating keto; also, it’s super low-cal in general.
Broccoli 1 cup = 6 grams of fiber. Broccoli is among the best foods for fiber.
Brussels sprouts are a great meal for low-carb diets, particularly good for roughage. Well, another is a low-carb, high-fiber vegetable that feeds the bacteria in your gut.
Make High-Fiber Keto Snacks
So when you’re cruising along consuming lean sources of protein, healthy fats, and essentially the new miracle fruit in avocados, and all of a sudden you switch Gears to #Keto, as you’re trying to decide what is still fair game for your macronutrients, it’s not always so easy, right?
The good news is that there are lots of high-fiber keto snacks you can prepare at home with just a few simple plant-based food ingredients.
Roasted kale chips filled with fiber are a healthy treat to prepare and also to include in your diet. After rinsing and drying a chunk of kale, add your preferred seasoning and olive oil for added fiber.
Lay the kale out on a cookie sheet and bake at 350 degrees until crispy. Roasted cauliflower is also a nice option.
After chopping a head of cauliflower into florets and coating it with olive oil, roast it at 400 degrees for 20 minutes, or until it has caramelized.
For something sweet, why not try these chocolate avocado truffles? Start by mashing the two avocados with cocoa powder, honey, and coconut oil.
For a keto-friendly snack that can also contribute fiber to your diet, roll the mixture into small balls and then roll them in chopped nuts or shredded coconut.
They have an abundance of healthy fats and fiber. And if you are hankering for some salt, go ahead and eat these Parmesan cheese crisps with a side of guacamole and get your fiber fix.
Why Fiber Is Important For Keto
Fiber is also important for the heart, especially when endomorphs have been following a ketogenic bulking diet, which helps to regulate and keep cholesterol levels in check.
You can control your blood sugar and lose weight with a ketogenic diet, but getting enough fiber requires effort.
Fiber is important for gut health, since it helps keep you regular (and prevent constipation) (2).
According to studies, it may also help to regulate blood sugar levels and satiety after meals, which could be useful in managing type 2 diabetes.
Fiber comes in two varieties: insoluble and soluble. No low-carb diet can help you digest fiber well. Soluble fiber, which dissolves in water, is present in foods like oats, flaxseeds, and apples (3).
Insoluble fiber cannot be broken down by the body and is present in foods like wheat bran, nuts, and many vegetables. Both kinds of fiber are essential and good for health.
On the keto diet, you should be conscious of incorporating fiber-rich foods into your meals and snacks, so you don’t end up in a fiber deficit.
Recipes Featuring High-Fiber Keto Foods
If you’re looking for high-fiber keto foods, look no further. So without further ado, let’s take a look at the best high fiber keto meals to try that are not only delicious but healthy too.
From hearty soups to heart-warming salads — there’s something on this low carb meal plan for everyone, many of which are high in that vitamin C you’re so keen to suck back into your meals day after day during these darker colder winter months And the best news is that each and every one of these recipes has been preparing with a low-carb kick – not at the cost or compromising on flavour!
In search of some low-carb, high-fiber keto recipes to help increase your daily fiber intake on the ketogenic diet? Papaya Bowls. Here are some of our favorite papaya recipes:
Keto Zucchini Bread 2—This tasty bread is a healthier option if you are eating low-carb. You may need to eat a higher-fiber diet for better digestion!
A registered dietitian can assist you in selecting whole grains and other foods with the highest fiber content that fit into your low-carb diet.
Eating plan. This quick and simple bread is great as a snack or for breakfast. And it’s high in fiber, thanks to the zucchini.
Keto Salmon with Broccoli – A healthy, low-calorie keto meal. The broccoli is high in fiber, and the salmon adds plenty of those heart-and brain-healthy omega-3 fatty acids that help encourage ketone production.
Keto Chicken Salad. There’s nothing better to have on hand for a light lunch or dinner than homemade easy chicken salad, especially when you’re following a low-carb keto diet!
The chicken packs a small protein punch of g, while both the avocado and greens provide quite a bit of dietary fiber.
Keto Berry Smoothie – The carbohydrate in leafy greens is extremely low, which is why they’re a staple in your low-carb diet, and getting those fibre levels you desire. Fuel now with caffeine from this delicious smoothie packed with fiber that comes from the berries. Add some collagen peptides and flax fibers for even more protein and fiber to your diet.
Keto Chocolate Chip Cookies. Why deprive yourself of life’s greatest joys every now and then, like a cookie? These are the kinds of cookies you want to make all the time, not feeling guilty about eating, because they are made with almond flour and there is no added sugar. They also have ever so slightly more fiber.
To Finish
So I really hope you’ve found this list helpful if you’re looking for some high-fibre keto foods that fit your plan. Many low-starch foods — even some that you might not think of as significant fiber sources — from broccoli to avocado, raspberries, and chia seeds can help provide you with the fiber your body requires without packing on the carbs.
And remember this: Keto or not, these are nutrient-dense foods that are great for your overall health while helping you up your fiber content. So by all means, keep trying them, because eating them will get you more fiber and heart disease!
💪 Stay full. Stay regular. Stay in keto. Check this article about keto!🥑
FAQs on High-Fiber Foods
Why is fiber crucial when following a ketogenic diet?
Fiber keeps digestion regular, supports gut health, balances blood sugar, and helps prevent cholesterol spikes — all crucial when you’re eating high-fat and low-carb.
Can you stay in ketosis while eating fiber-rich foods?
Yes! Most fiber doesn’t count toward net carbs since it isn’t digested for energy. That means you can eat high-fiber foods like avocados, chia seeds, and leafy greens while staying in ketosis.
What are the best high-fiber keto snacks?
Try almonds, walnuts, chia pudding, roasted kale chips, or guacamole with veggie sticks — all high in fiber and low in net carbs.
How much fiber should I aim for daily on keto?
Most people need around 25–30g of fiber per day. If you’re eating keto, focus on adding plant-based fats and fibrous veggies at every meal to reach that target.
Which fiber foods should I avoid on keto?
Skip high-carb grains and legumes (like oats or lentils). Instead, use coconut flour, flaxseed, and leafy greens as your go-to fiber sources.
Related Studies
1. Title: Dietary fibre in hypertension and cardiovascular disease management: a systematic review and meta-analysis
This meta-analysis found that higher dietary fibre intake was associated with improvements in fasting glucose, LDL cholesterol and reduced cardiovascular mortality in adults with CVD or hypertension.
Link: https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02328-x
2. Title: Soluble vs. insoluble fiber: MedlinePlus Medical Encyclopedia
This NIH-hosted overview explains the two types of dietary fiber—soluble (dissolves in water) and insoluble (bulks stool)—and their distinct roles in digestion and health.
Link: https://medlineplus.gov/ency/article/002136.htm
3. Title: Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults
In a large US adult cohort, avocado consumers had higher dietary fiber intake, better diet quality, lower body weight and ~50% lower odds of metabolic syndrome.
Link: https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-1
