11 Keto-Friendly Foods That Are Also High in Fiber, Says Dietitian

The ketogenic diet (also known as ketogenic diet) has taken the dieting world by storm. As a popular low-carb, high-fat, moderate-protein diet, following this diet is linked to results like weightloss, heart health benefitsY cognitive benefits. But since the keto diet is so low in carbs, and carbs tend to be one of the best sources of fibercomplying with the recommended 25–38 grams of fiber daily every day can be a challenge.

Why is it so important to get enough fiber in your diet?

Fiber is a category of non-digestible carbohydrates that offer some pretty significant benefits to the body. people with high intakes of dietary fiber they seem to have a significantly lower risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increased fiber intake also lowers blood pressure and serum cholesterol levels.

some of the best sources of dietary fiber include fruits, especially fruits with skins, whole grains, and beans. There’s a catch, though: These foods are generally not recommended when following a ketogenic diet.

So how do you follow the keto diet and eat fiber? Fortunately, there are some foods that are okay to eat on a keto diet that also provide some important fiber. If you’re looking for some of these keto fiber gems, here are 11 options that deserve a place on your plate. And for more on the keto diet, be sure to check out, too. 7 Dangerous Side Effects of the Keto Diet, According to Experts.

Each third of an avocado, which is considered roughly one serving, provides 3 grams of fiber, along with a boost of healthy fats, fiber, and micronutrients like magnesium and folate. These fruits (yes, they’re technically a fruit) are a great addition to salads, eggs, and sandwiches made at low carb bread.

An ounce of chia seeds has a whopping 10 grams of fiber, along with healthy fats and a boost of antioxidants. These tiny nutritional powerhouses can be used to make chia puddingadded to smoothies and sprinkled on a host of keto dishes.

A single 1-ounce serving of walnuts can not only provide 2 grams of fiber, but these walnuts are also the only nut that is an excellent source of ALA Omega-3 fatty acids. In addition, they provide antioxidants, plant-based proteins, and many micronutrients. Walnuts are a fantastic addition to chicken salad, lettuce salads, and even dipped in dark chocolate for decadent deliciousness.

One tablespoon of whole flaxseeds provides nearly 3 grams of fiber. they are also a iron source, an important mineral that helps prevent iron deficiency anemia. Flaxseeds can be sprinkled on many dishes without affecting the flavor or texture.

An ounce of pistachios has almost 3 grams of fiber, along with healthy fats and plant-based protein. And a new study conducted by Cornell University and published in the journal nutrients found that pistachios have high antioxidant capacity, suggesting that these small nuts may be a source of this key nutrient, along with popular options like berries and red wine.

This ever-popular leafy green provides nearly 1 gram of fiber per cup when raw. A single serving of kale also provides just 0.9 grams of carbs, making it a natural choice for a keto diet. Add kale to soups, saladseggs or smoothies to increase fiber.

supported on rice cauliflower instead of regular rice is nothing new, regardless of whether a person is following a ketogenic diet or now. This vegetable provides 2 grams of fiber per cup when raw, along with a boost of antioxidants, micronutrients, and very few calories.

A cup of sunflower seeds provides 4 grams of fiber, as well as healthy fats and very few carbohydrates. These seeds are a snack for people on the ketogenic diet. Pro tip: Try sprinkling them with a little cayenne pepper for a spicy bite that’s perfectly suited to this unique diet.

The ketogenic diet is not a carbohydrate-free diet. Rather, it’s a low-carb diet, which allows for some of this macro. Blueberries have 11 grams of carbohydrates per one-cup serving along with 4 grams of fiber and antioxidants that support brain health. Blueberries offer a natural sweetness that can satisfy a sweet tooth for people who avoid sweets and other sweets with added sugars.6254a4d1642c605c54bf1cab17d50f1e

One cup of broccoli provides nearly 4 grams of fiber and makes a great side dish along with some protein and some healthy fats. Broccoli is also a source of vitamin Calso helping to support our immune health.

It doesn’t matter if they are roastBrussel sprouts, baked or sautéed, can give you a fiber boost on your keto diet, with 3 grams of this nutrient per one-cup serving. They also provide just 8 grams of carbs per serving, highlighting how they are a natural addition to a keto diet.

Lauren Manaker MS, RDN, LD, CLEC