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

keto fiber- 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 keto 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:

Living Chia

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

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.

Acacia Fiber

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.

keto fiber- Make these foods a regular part of your diet to support your gut and ensure the best success on your keto diet!

The post How to Get Enough Fiber on a Keto Diet: Top 3 Sources appeared first on Keto Zone® | Dr. Don Colbert, MD.

Here’s a breakdown of what to eat on vegan keto.

Vegan Keto Fats

Eat an abundance of healthy plant-based fats! Those include:

• Coconut meat and coconut oil
• Avocado and avocado oil
• Olives and olive oil
• Low-carb nuts and seeds (see list below)
• Palm oil
• MCT oil or MCT oil powder

Vegan Keto Proteins

Many vegan “mock meats” and other packaged foods are full of carbs, so it’s best to stick with whole food proteins as much as possible. Here are the best:

Nuts and Seeds

Nuts and seeds are good sources of protein and fat, making them a good option for vegan keto.

Choose low-carb nuts like:

• Pecans
• Brazil nuts
• Macadamia nuts
• Walnuts

And seeds like:

• Chia seeds
• Flax seeds (make sure they’re ground)
• Hemp seeds
• Sunflower seeds
• Pumpkin seeds

Edamame

Also known as soybeans, edamame are the base of tofu and tempeh. You can eat them roasted, dry roasted, and in salads or other keto dishes.

A ½ cup of edamame contains about 4g fat, 8.5g protein, and 3.5g net carbs.

Tempeh

Tempeh is made from fermented soybeans, making it a gut- and digestion-friendly food. The fermented soybeans are binded together into a block shape.

One serving of plain tempeh has about 4.5g fat, 15 grams of protein, and 3g net carbs.

Make sure the tempeh:

• Contains no added flavors, seasoning, or grains that increase the carbs
• Is non-GMO and organic, as GMO soy foods may cause hormone dysregulation and inflammation

Tofu

Like tempeh, tofu is made from soybeans. The beans are made into milk that is then coagulated and pressed into a meaty block.

Use soft tofu for blending in sauces, dressings, smoothies, or desserts and medium, firm, or extra firm for stir frying, frying, grilling, or baking.

Tofu is not as fiber-rich as tempeh, but it’s lower in carbs. A 3.5-ounce serving has about 4g fat, 8g protein, and 1g net carbs.

Always prioritize non-GMO and organic tofu.

Vegan Protein Powders

A low-carb plant-based protein powder helps you meet protein needs on a vegan ketogenic diet.

Protein Supremefood is an organic based, non-GMO, clean brown rice- and pea-based protein powder with just 2g net carbs plus added turmeric and ginger. Try it here!

Add protein powders to smoothies, desserts, or mix with water or a low-carb plant-based milks.

Vegetarian Keto Proteins

If you’re a vegetarian who still eats eggs and dairy, your other protein options include:

• Eggs
• Dairy like ghee, unsweetened yogurts, butter, heavy cream, or raw goat’s milk (opt for grass-fed pasture-raised organic dairy)

Vegan Keto Dairy and Egg Alternatives

For egg substitutes in keto baking recipes, use (per egg):

• One tablespoon ground chia seeds or flax seeds whisked with three tablespoons filtered water
• Two tablespoons water mixed with one tablespoon oil and two teaspoons baking powder
• ¼ cup pureed soft tofu
• Egg replacers from Bob’s Red Mill (1g net carbs), Orgran (2g net carbs), or Ener-G (4g net carbs)

For scrambled “eggs” or “omelets,” use the Vegan Egg (0g net carbs).

For dairy substitutes, use:

• Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars)
• Vegan butters with healthy oils like Ellyndale Organics, Nutiva, or Miyoko’s
• Cashew cheese or low-carb vegan cheeses made with healthy oils
• Coconut or cashew yogurt (unsweetened)

Vegan Keto Carbs: Tons of Low-Carb Veggies

To stay in the KetoZone (carbs at 20 grams per day or lower), most of your carbs should come from low-carb vegetables, including:

• Leafy greens: spinach, lettuce, and kale
• Asparagus
• Avocados
• Artichokes
• Bell peppers
• Broccoli and cauliflower
• Brussels sprouts
• Cabbage
• Celery
• Cucumbers
• Garlic and onions
• Zucchini

While eating a vegan ketogenic diet takes extra work initially, it’s completely possible! Overall, eat tons of plant-based fats, get enough protein, and focus on low-carb keto vegetables.

The post Vegan Keto: How to Eat a Ketogenic Diet Without Animal Products appeared first on Keto Zone® | Dr. Don Colbert, MD.

It’s not a fun topic to talk about or deal with: constipation on the keto diet. But thankfully, we have some simple remedies to make any digestive woes a thing of the past.

Some people who start the ketogenic diet temporarily deal with abnormal bowel movements. In other words, things may not move along as quickly they’re supposed to.

This can be frustrating for sure—but with the right tweaks, you can not only eliminate keto constipation issues but make your digestive health better than ever!

Why Does Constipation Happen on a Keto Diet?

The ketogenic diet is extremely healthy, but there are a few main reasons why constipation can be a problem:

• Keto limits common high-fiber foods like whole grains and foods with high water contents like fruits and high-carb or high-starch vegetables.
• The large increase of protein and fats, while great for your health, can temporarily increase the risk of constipation.
• Plus, in ketosis, your body loses more water as it burns up your carb stores and makes ketones.

When your body doesn’t get enough fluid, your colon pulls extra from your stools. This can slow things down in your gut and cause constipation.

5 Quick Ways to Handle Keto Constipation

1. Eat More Keto-Friendly Whole Foods

Vegetables and keto-friendly plant foods make up your fiber sources on the ketogenic diet. Eat plenty of:

• Keto diet vegetables, especially leafy greens, herbs, onions, garlic, and leeks
• Keto-friendly plant-based fats like olives, avocados, low-carb nuts, and seeds
• Fermented foods like sauerkraut, kimchi, and pickles for probiotic bacteria and prebiotic fiber
• Berries like blueberries, raspberries, or strawberries in very limited amounts (track the carbs carefully!)

2. Loosen Things Up with MCT Oil

Medium-chain triglycerides in MCT oil or coconut oil are some of the best natural “laxatives” and great for fighting keto constipation.

Add Keto Zone MCT Oil Powder to warm water or put it in your coffee or smoothies.

3. Drink Plenty of Water

Adequate hydration helps maintain normal bowel functions.

The combination of water and fiber from food helps sweep your digestive tract to keep everything working properly.

So, drink, drink, drink that water! Have some with every meal and always carry water around with you during the day.

Don’t like plain water or have trouble drinking it? Try adding a quick squeeze (just a squeeze!) of lemon or lime juice for flavor.

Some Keto Zone members also drink Smooth Move tea, which has several natural herbs for fighting constipation.

4. Increase Fiber with Supplements

If you struggle to get fiber from the keto foods mentioned above or just want some extra insurance, add some keto fiber supplements to your routine like:

• Psyllium husk, a soluble fiber that swells during contact with water to help waste move through your gut. Use in supplement form with meals or use psyllium powder as a low-carb replacement for flour in baking recipes.
• Chia or flax seeds added to meals, smoothies, or MCT oil powder. Try Living Chia with Probiotics, which also support healthy digestion.
• Magnesium, which can relax your bowels and move more water into your colon.

You can also make the Seed Bread from the Keto Zone Diet book, which contains psyllium flour and fiber-rich seeds.

5. Last Resort: Increase Carbs Slightly

The above advice should ease your constipation concerns—but if you’re still struggling or the problem gets too extreme, consider slightly and temporarily increasing your intake of high-fiber carb foods until things improve.

As long as you’re eating plenty of low-carb vegetables and healthy fats, staying hydrated all day, and utilizing high-quality supplements occasionally, a healthy digestion on keto shouldn’t be a problem for long.

References

articles.mercola.com/…/organic-psyllium-husk.aspx

healthline.com/…/magnesium-for-citrate-constipation

The post Causes of Keto Constipation Plus 5 Simple Solutions appeared first on Keto Zone® | Dr. Don Colbert, MD.