How to Get Enough Fiber on Keto: Your Guide to High-Fiber Foods

Why Fiber is Important on Keto?

Fiber is an essential part of any diet. It is critical in helping our digestion, controlling blood sugar levels, and supporting gut health^[1].

Without enough of it in the diet, it is harder to digest our food and our health will start to falter. But since the keto diet cuts out some high-fiber foods, it is more important than ever to focus on getting enough fiber each day.

On a ketogenic diet, where carbs are restricted, it can be hard to get adequate amounts of fiber. This is a big reason that a lot of keto dieters struggle with constipation and upset stomachs.

Fiber slows the absorption of sugar and regulates digestion, which makes it essential for maintaining steady energy levels and avoiding the discomfort of digestive irregularities.

However, the question often arises: can you eat too much fiber on keto? The answer depends on your body’s tolerance, but too much fiber can cause issues like:

• Bloating
• Gas
• Digestive discomfort

Yes, you can eat too much fiber on keto, but this is often difficult to do. It’s important to monitor your fiber intake, just like with any other nutrient, and make adjustments based on how your body responds. By focusing on high-fiber keto breakfast options, and enjoying keto-friendly fiber sources throughout the day, you will find that healthy balance.

Challenges of Getting Fiber on Keto

One of the areas that cause a lot of issues for people on the keto diet is that they need to severely restrict the carbohydrate-rich foods that they eat. While this does put the body into ketosis, it also reduces some of the foods that are high in fiber.

Foods like:

• Whole grains
• Legumes
• Most fruits (only allowed in very small amounts)

Are excluded from the standard keto plan simply because they contain too many carbs. But they are rich in fiber that is hard to find in other food sources. As a result, many keto dieters struggle to get sufficient fiber, leading to digestive issues like irregular bowel movements and constipation.

Another question you may ask while on the keto diet is how much fiber on keto is optimal. You don’t want to get too little fiber, but too much can be a problem too. When looking at how much fiber on ketosis, you first have to look at how many carbs this diet allows, typically between 20 to 50 grams.

Considering most adults need to get between 25 to 30 grams of fiber a day to stay healthy, you can see where the problems come in. If you wish to follow the keto diet, then it is important to look for keto high-fiber foods.

Keto High-Fiber Foods to Consider

An infographic shows food sources of fiber on the keto diet.

While the keto diet is restrictive with the number of carbs that you can enjoy, there are other foods that are high in fiber and still keto-approved. You just need to get creative and find ways to add more. Some great keto-friendly fiber options include:

• Avocados: Avocados are a staple on the keto diet, often due to their high-fat content. But they have the added bonus of being high in fiber too^[2]. A medium avocado comes with 10 grams of fiber, making it one of the best keto high-fiber foods you can choose.
• Chia seeds: Chia seeds are packed with fiber, omega-3 fatty acids, and protein^[3]. They provide about 10 grams of fiber per ounce and are full of soluble vs. insoluble fiber for keto.
• Flaxseeds: Flaxseeds are a great option to get in that fiber^[4]. Ground flaxseed provides 7.5 grams of fiber per ounce. They are high in soluble and insoluble fiber. Add these to salads, in keto baking, or in smoothies.
• Leafy greens: Vegetables like spinach, kale, and Swiss chard are high in fiber, low in carbs, and full of the other vitamins and minerals you need^[5]. A cup of spinach has about 4 grams of fiber.
• Nuts and seeds: Nuts and seeds are packed with fiber and healthy fats. Almonds offer 3.5 grams of fiber per ounce, and sunflower seeds provide 2 grams per ounce. These are great snack options.
• Coconut: Coconut flour and shredded coconut can provide all the fiber you need. Shredded coconut provides 2.5 grams of fiber an ounce, while coconut flour offers 10 grams of fiber per quarter cup.
• Berries: Berries are about the only fruit allowed on the keto diet, and you should consume them in moderation. Blackberries, raspberries, and strawberries are lower in carbs and high in fiber. For example, raspberries provide 8 grams of fiber per cup^[6].

How to Get Fiber on Keto

Getting enough fiber sources on keto doesn’t have to be as difficult as it sounds. Sure, you won’t be able to rely on whole grains or as many fruits now, but there are other ways to learn how to get fiber food on keto. These include:

Fiber Supplements

If you struggle with how to get enough fiber from whole foods, especially as you slowly adjust to the keto diet, then look into fiber supplements. Psyllium husk is a great soluble vs. insoluble fiber on ketogenic and thus supplements with it can aid in digestion and bowel regularity.

Keto High-Fiber Breakfasts

Starting your day with a breakfast full of high-fiber keto foods is a good way to set the tone for the rest of the day. There are a few options you can consider to make this happen including:

• Chia seed pudding
• Flaxseed pancakes
• Avocado and spinach omelet

These are great options that are low in carbs and packed with fiber so you feel full and satisfied all day long.

Keto-Friendly Smoothies

Smoothies are one of the best ways to pack in fiber and lots of essential nutrients. Combine ingredients like flaxseed, spinach, chia seeds, and avocado in a blender to make a good keto-friendly fiber meal or snack whenever you need it. You can even add in a few berries to help.

Add Fiber-Rich Toppings

Topping your meals with nuts, seeds, or coconut can help increase your fiber intake. Consider sprinkling chia seeds over a salad, adding flax seeds to the yogurt, or using coconut flour to make keto-friendly breads and pancakes.

Soluble vs. Insoluble Fiber on Keto

When learning how to get fiber on this diet, it’s important to understand the difference between soluble and insoluble fiber. Both types of fiber offer unique health benefits. Including both in your diet is ideal for balanced digestion.

Soluble fiber is the type that dissolves in water and makes a gel-like substance in the digestive system. It is important because it:

• Regulates blood sugar
• Supports heart health
• Lowers cholesterol

Foods high in this type of fiber include avocados, flaxseeds, and chia seeds.

Insoluble fiber is a type of fiber that doesn’t dissolve in water. It helps add bulk to stool, which will support bowel regularity and help prevent constipation on the keto diet. Leafy greens, cauliflower, and seeds are a good choice here.

A combination of soluble vs. insoluble fiber in keto is important to promote healthy digestion and prevent digestive issues that are common on a low-carb diet.

How to Get 30 Grams of Fiber a Day on Keto?

Reaching 30 grams of fiber a day on keto might seem difficult at first, but it is achievable if you use the right strategies. Some ways to get this done include:

Start the day with a high-fiber keto breakfast like a flaxseed omelet or chia pudding.
Incorporate leafy greens and other fiber-rich vegetables into your lunch and dinner.
Consider snacks like berries and almonds to help add a bit more in there.

Consider a fiber supplement, like psyllium husk, if necessary to keep your system working well. With some minor adjustments, you can still hit your fiber goals while sticking to your carb limit on the keto diet.