The Importance Of Fiber On The Keto Diet

What is the keto diet?

The ketogenic diet is a high fat, moderate protein and very low carb diet (Roughly only 5-15% of total calories coming from carbohydrates). The keto diet was originally created to treat epilepsy in children and is still used today in treatment for children and adults with drug-resistant forms of epilepsy .However, nowadays the ketogenic diet is more commonly prescribed for weight loss purposes, as well as, to improve common health conditions, including diabetes, high cholesterol, elevated blood pressure and PCOS in women. 

On the contrary, compared to more balanced approaches of eating where no food groups are off limit, the keto diet is considered rather restrictive and is missing out on many nutrient-rich food sources. For example, carbohydrate rich foods, including fruits, vegetables and whole grains are often eliminated or only consumed in very small amounts to stay within the daily carbohydrate allowance and to avoid going in and out of Ketosis (See graphic below for more insight).

Keto diet and digestive issues

People who follow a ketogenic diet may experience digestive issues and constipation that can last a few weeks to a few months. According to the National Institute of Diabetes and Digestive and Kidney Diseases, people who suffer from constipation often experience one or more of the following symptoms:

• fewer than three bowel movements per week
• hard, dry, or lumpy stools
• pain or difficulty passing stools
• partially passing stool, which is called incomplete evacuation

One of the common reasons why people experience constipation in general and especially when transitioning to the keto diet is the lack of dietary fiber consumed, as well as, the emphasis on consuming foods high in pre & probiotics.

Fiber found in fruits and vegetables remains undigested by the digestive system and stays in the GI tract where it adds bulk to stools by drawing water into the intestines. The added bulk and water helps to soften the stool and keeps bowel movements regular. Without enough fiber in your diet, constipation is more likely to occur.

To prevent this from happening, consider adding more low-carb, high-fiber food options into your diet. Below we have summarized some of our favorite keto approved options that are delicious and will support your digestive system to keep things moving smoothly while switching over to a high fat-low carb diet.

Low carb high-fiber keto foods

The ketogenic diet is a high fat, moderate protein and very low carb diet (Roughly only 5-15% of total calories coming from carbohydrates). The keto diet was originally created to treat epilepsy in children and is still used today in treatment for children and adults with drug-resistant forms of epilepsy .However, nowadays the ketogenic diet is more commonly prescribed for weight loss purposes, as well as, to improve common health conditions, including diabetes, high cholesterol, elevated blood pressure and PCOS in women.

High-fiber fruits that are keto approved (Per 100g)

1. Coconut (9g of Fiber)
2. Avocado (7g of Fiber)
3. Raspberries, Blackberries, Strawberries (6-8g of Fiber)

High-fiber vegetables that are keto approved (Per 100g)

1. Artichoke (10g of Fiber)
2. Brussel Sprouts (4-6g of Fiber)
3. Leafy Greens, Spinach, Collard greens (2-3g of Fiber)
4. Asparagus (2g of Fiber)

High-fiber nuts & seeds that are keto approved (Per 100g)

1. Chia Seeds & Flax Seeds (7-9g of Fiber)
2. Macadamia Nuts, Pecans, Almonds (2-3g of Fiber)
3. Coconut (2g of Fiber)

Other high-fiber low carb sources (Per Ounce)

1. Psyllium Husk (20g of Fiber)
2. Wheat Bran (12g of Fiber)

For more High-Fiber food ideas check out our recent blog post Top 26 High Fiber Foods You Should Eat Everyday.

Keto friendly fiber supplements

Fiber supplements like Fiber G are a great way to add fiber into your diet without significantly enhancing carbohydrate intake. One serving of Fiber G contains 5.25g of soluble and insoluble fiber and only 1.75g of net carbs per serving. The formula contains key ingredients, including:

• Prebiotic Fiber Blend: Psyllium Husk, Oat Fiber, Apple Pectin Powder, FOS from Chicory Root and Fibersol-2
• Probiotic Matrix: 40 Billion Live Cultures
• Ultimate Gut-Repair: L-Glutamine, Licorice Root, Cinnamon Powder

Supplements like Fiber G are designed to help you reach your daily fiber goals, while also maintaining and improving overall gut health and functioning. If you find that you can’t get enough dietary fiber through diet alone, adding a supplement can help you bridge the gap to make sure you get the daily recommended intake of fiber. Talk to your healthcare provider if you have any questions about the keto diet and Fiber G.

Take home message

While constipation may only be a short-lived side effect when transitioning to a ketogenic diet, we recommend making a few adjustments to your current protocol as discussed throughout the blog post.

Also, check out our blog post Pre vs. Probiotics to find out more about the importance and benefits of each and how they may benefit your overall gut health while following a ketogenic diet.