On the Keto Diet? Here's How To Get Enough Fiber

The Ketogenic (or Keto) diet is a popular low-carb, high-fat diet that provides numerous health benefits. Someone may follow a keto diet to lose weight, lower their blood sugar, or manage diseases such as Type 2 Diabetes or Epilepsy.  

On a traditional keto diet, 5-10% of your total daily calories are from carbs, 70-80% from fat and 10-20% from protein. A low carb diet puts your body in a metabolic state called ketosis, where fat is burned for energy instead of carbs.

Since the majority of a keto diet is made up of fat and protein (a.k.a. foods that are traditionally low in fiber), getting enough of this nutrient can be challenging.

Can You Eat Fiber On a Keto Diet? 

Yes! And you should.

While fiber is technically a carbohydrate, it doesn’t “count” as a carb on a keto diet since it isn’t digested. 

There are two types of fiber, which differ in how they interact with the water in your body: soluble and insoluble.

  • Soluble fiber dissolves in water, creating a gel like substance which helps slow digestion to keep you feeling fuller, longer. It can also slow the absorption of carbohydrates into the intestines and help control blood glucose levels. 

Soluble fiber is predominantly found in fruits and legumes, which are typically high in carbs, and therefore not considered keto-friendly. A small amount of soluble fiber is also found in vegetables. 

  • Insoluble fiber does not dissolve in water. It mostly serves as a bulking agent for your stool, helping to promote the movement of material through your digestive system. 

Insoluble fiber is the predominant type of fiber found in vegetables. It is also found in nuts and seeds.

Your body needs both types of fiber to support healthy digestion and promote overall wellness. 

How to get enough fiber on the keto diet

Since most keto-friendly foods contain only insoluble fiber, it takes a little extra effort to make sure you are also getting enough soluble fiber.

This list is packed full of delicious and nutritious keto-friendly, fiber-rich foods as well as some of our favorite recipes you can try today.

6 High-Fiber, Low-Carb Foods for Your Keto Diet

Avocado: Avocados are a popular keto diet food because they are high in healthy fat and low in net-carbs (8.5 grams). They also contain nearly 7 grams of fiber per ½ avocado. Avocados are rich in both soluble and insoluble fibers. Avocado Recipes we love: Whole 30 Keto Guacamole, Keto Kale Avocado Salad with Dressing

Cauliflower: Cauliflower is also a staple in many keto diets due to its versatility and uncanny ability to mimic traditional high-carb foods like rice and flour. Per serving, cauliflower contains 5 grams of carbs, 3 of which are (mostly insoluble) fiber. Cauliflower recipes we love: Coconut Lime Cauliflower Rice, Gluten Free Low Carb Cauliflower Pizza Crust, Vegan Cauliflower Cheese Sauce

Flax seeds: As one of the main ingredients in natura fiber, flax seeds provide both insoluble and soluble fiber and are high in Alpha Linolenic Acid, an Omega-3. One serving (1 tbsp) of flax seeds contain 3 grams of carbs - 2.8 of which are from fiber. Flax seed recipes we love: Zero Net Carbs Flaxseed Tortilla Wraps, Keto Flax Seed Loaf

Broccoli: Broccoli is a Cruciferous vegetable, which is rich in fiber and low in carbs. This combination helps you feel full without overeating. One cup of broccoli contains 4 grams of net carbs and 5 grams of fiber (over half of which is soluble). Broccoli recipes we love: Zucchini Broccoli FrittersVegan Miso Green Goddess Soup

Raspberries: A cup of raspberries packs a whopping 8 grams of dietary fiber, higher than any other fruit. Raspberries are also low in net carbs (7 g). Raspberry recipes we love: Raspberry Mojito Smoothie

Leafy Greens: In general, veggies with leaves are allowed on a keto diet — all types of kale, spinach, lettuce, spinach and other leafy greens are good options. Leafy greens range from 1-3 grams of carbs per serving and contain 2-4 grams of fiber per serving. Leafy green recipes we love: Organic Green Detox Smoothie Vegan Miso Green Goddess Soup

Increase Your Soluble Fiber Intake with O3NC

Getting enough dietary fiber—especially soluble fiber—on a keto diet can be challenging. 

Just ⅓ cup of natura fiber has 8 grams of soluble fiber, hitting the mark for the expert-recommended daily intake. 

Packed with 5 simple keto-friendly ingredients, natura fiber helps support healthy digestion, improve your body’s metabolic processes, promote healthy heart function, and lower your cholesterol. In addition, the Omega 3 fatty acids found in natura fiber are proven to assist with insulin resistance, high blood pressure, and abdominal obesity that can contribute to Diabetes. 

The best part, natura fiber is easy to add to many meals, shakes, and baked goods.