Most people don’t get nearly enough fiber, especially on a ketogenic diet. But with the right information, it doesn’t need to be a problem!
Our bodies need fiber for good gut health, disease prevention, preventing constipation, and more. Since a keto diet is very low in carbs, it cuts out common fiber sources—but not to worry! There are still great options, which we’ll cover below, for how to get enough fiber on a keto diet.
How to Get Enough Fiber on a Keto Diet
Before we get into the best fiber sources on keto, let’s address how fiber grams factor into total carbs on the diet.
Fiber is a carbohydrate, but the body doesn’t digest and absorb it like other forms of carbs. So when calculating carbs on a keto diet, you don’t need to count fiber towards your total daily carbs.
Take the total carbohydrates in a food and subtract the fiber grams. For example, if a food has 10 grams of carbohydrates but 7 grams of fiber, the net carbs would be 3 grams. This is what you count. Learn more about counting net carbs here.
Good Sources of Fiber on a Keto Diet
And now, here are the best ways to get plenty of fiber on the Keto Zone diet.
1. Low-Carb, High-Fiber Vegetables
The easiest and quickest way to get more fiber on keto is by eating more leafy greens. Other low-carb, high-fiber vegetables like onions, garlic, herbs, and leeks are good too. Avocados are also great for getting fiber plus healthy fats.
See a list of the best low-carb vegetables to eat on keto here (including their net carbs amounts).
Vegetables are important for not only fiber but also vitamins and minerals and anti-inflammatory antioxidants.
2. Low-Carb Nuts and Seeds
Nuts contain fiber, but some contain too many carbs to eat regularly on keto. Stick with low-carb nuts like pecans, brazil nuts, macadamia nuts, or any of these.
Low-carb, high-fiber seed options include:
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Hemp seeds
- Pumpkin seeds
Almost all of the carbs in chia seeds come from fiber, meaning the net carbs per tablespoon come out to about one gram. Dr. Colbert’s Living Chia ground chia seeds also include beneficial probiotics!
Our Seed Bread from the Keto Zone Diet book—which is rich in seeds—is also a delicious way to boost your daily fiber intake.
3. Keto-Friendly Fiber Supplements
Finally, supplementing with fiber can be a good option. The best fiber options include:
As mentioned above, Living Chia combines fiber-rich and heart-healthy chia seeds (ground for easier digestibility) with gut-healthy probiotics. Living Chia is also a good substitute for other forms of fiber that might aggravate the gut in some people.
Psyllium husk is a type of soluble fiber that soaks up water in the gut to encourage better digestion. You can buy it powdered to use as flour in keto baked goods or in capsule or liquid form.
Rich in soluble fiber like psyllium husk, acacia fiber is taken from a native plant of Pakistan, Africa, and India. Its powder form can be stirred into water or mixed with smoothies or other drinks.
Make these foods a regular part of your diet to support your gut and ensure the best success on your keto diet!