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10 High Fiber Low-Carb Foods Perfect for the Keto Diet

There are many nutrients that make up a healthy diet. But probably none are more important than dietary fiber.

Unfortunately, the majority of Americans—more than 50 percent of people—do not get enough fiber in their diet [1].

This is a shame because dietary fiber is incredibly good for you, and can help improve your ability to lose weight, improve digestion, and even reverse or protect you from certain diseases [2][3][4].

So if you’re on keto, now’s a good time to look at how much fiber you’re getting!

Here’s a look at what fiber does for your body, what the term “net carbs” means, and 10 keto-friendly foods you can include in your diet to help up your intake and improve your health.

What Is Fiber?

Dietary fiber is the part of plant foods that resists digestion [5]. 

Instead of being broken down by enzymes in the saliva and stomach, fiber passes through the gut into the small intestine and colon (at least somewhat intact), and then is eliminated through your stool. (There are different types of fiber, but for the sake of this article, we won’t go into them.)

Unlike other foods, whose nutrients are absorbed during the typical digestion process, fiber benefits the body because it gives the millions of tiny bacteria in your gut something to eat [6].

(This is why fiber-dense foods are famously associated with passing gas. The breakdown process in your small intestine releases gas that your body must expel.)

Americans are advised to eat between 19g and 38g of fiber per day to stay healthy [7].

Unfortunately, the most common foods we associate with fiber are typically not suited for a low-carb diet. Foods like cereal grains, bran, lentils, and beans simply contain too many carbs for people on keto.

But don’t worry: there are high fiber foods you can eat on keto—and many benefits available if you do so.

Health Benefits of Eating Fiber

Here’s what you stand to gain from eating enough fiber:

As you can see, there are numerous benefits to eating enough fiber. But to avoid any confusion, it’ll help to understand how net carbs impact fiber intake.

How Fiber Content Impacts Net Carbs

Perhaps you’ve seen the term ‘net carbs‘ before in low-carb diet circles. For example, on the keto diet, you restrict carb intake to 50 grams of net carbs per day [14].

Net carbs is a simple calculation: Total Carbohydrates – Dietary Fiber – Sugar Alcohols = Net Carbs

For example: 25 total carbs in a meal replacement bar – 6 grams of fiber – 4 grams of sugar alcohols) = 15 grams of net carbs.

Fiber impacts net carbs because it slows the rate at which sugar enters your bloodstream [15].

When lots of sugar enters the bloodstream all at once, it can spike your insulin levels (insulin is a hormone that regulates blood sugar) [16].

(Think about it this way: candy and whole grain bread are both technically “carbs,” but candy is pretty much all sugar and contains no fiber, unlike whole grain bread. Therefore, it will be broken down faster, causing a bigger spike of insulin)

When you replace sugars with dietary fiber or sugar alcohols—technically carbs in their own right, but not ones that will spike your blood sugar—you effectively lower the number of carbs you’re eating.

Thus, fiber is an especially effective tool for anyone counting carbs, as it may allow you to eat some of your favorite foods without going overboard or getting knocked out of ketosis.

10 Low-Carb Foods that are Good Sources of Fiber

Here are 10 keto-friendly foods that contain lots of dietary fiber. Try to include them in your diet as often as you can!

1. Avocados

2. Almonds

3. Raw Coconut

4. Blueberries 

5. Cauliflower

6. Broccoli

7. Asparagus

8. Red Cabbage

9. Mushrooms

10. Zucchini 

Keto Recipes Featuring High Fiber Ingredients

keto biscuits and gravy

Finally, if you’re feeling inspired to start eating more fiber, we encourage you to try one or more of our favorite high-fiber, low-carb recipes. Enjoy!

Breakfast

Lunch/Dinner

Sides

Desserts

For more high-fiber recipes and delicious keto-friendly meals, visit our recipe section!

Fiber Does A Body Good

We hope you’ve been convinced to take steps toward increasing your fiber intake. It comes with many health benefits that you can enjoy in the short and long term. Plus, there are many fiber-rich foods and recipes that are delicious, so it shouldn’t be too difficult to do!

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