High Fiber, Low Carb Foods to Add to Your Daily Routine
The search for high fiber, low carb foods presents a near impossible challenge because fiber, is in fact, a carb itself. So how do you include enough fiber in your system when your diet limits it? Read further for a quick breakdown on fiber, carbohydrates, and a list of keto foods to incorporate into your meal plans.
Understanding carbohydrates, fiber, and keto
Carbohydrates might sometimes be portrayed as bad for your diet, but not all carbohydrates are created equally. Your body relies on carbohydrates for glucose which your body then converts into energy. However, carbohydrates vary in quality and there are healthier carbs than others. Unprocessed foods like whole grains, vegetables, fruits, and beans provide more health benefits than processed foods like white bread, soda, etc.1
There are three types of carbohydrates: starch, sugar, and fiber.2 Fiber does a lot of good for your body’s overall wellness: it aids in overall wellness, prevents constipation, regulates blood sugar levels, and makes you feel fuller for a longer period of time3—a fact some dieters take full advantage of when losing weight.
Now, if you’re partaking in the keto diet, you face a real challenge because reaching ketosis relies on cutting out almost all carbs so your body generates energy using fat as fuel instead of carb-created glucose as fuel3. Yet your body still needs a little carbohydrate called fiber to function. How do you manage this balancing act? First, get guidance from a healthcare professional because they’ll know what’s best for your body specifically. With clearance from your doctor to proceed with the keto diet, get creative with your day-to-day menu.3 Use the following pro tips for inspiration.
High Fiber Keto Foods
While the keto diet welcomes meat in your meal plans, you won’t find any fiber there. Fiber comes from plants4, and fortunately, there’s a lot of creative ways to cook with high fiber greens in a keto-friendly way. If you use fiber supplements, check out these tasty Benefiber recipes.
Peas provide a ton of health benefits, including antioxidants and high fiber.4 When used in moderation, they fit within the keto lifestyle.
- Cooking with Peas: Boil fresh peas for about 60 minutes on the stovetop, or thaw frozen peas for about five minutes in the microwave. Add peas to curry dishes, salads, or keto-friendly rice dishes for pops of sweet earthy flavor and fiber.
Artichoke hearts are delicious, nutrient-dense gems in the vegetable world. They are a good source of vitamin K and folate, and also promote liver health4. Their low-carb count makes them a good choice while on low carb, high fiber diets like keto.
- Cooking with artichoke hearts: If you’re a purist, just boil or steam the whole artichoke, work your way down to the heart by peeling the leaves and scraping and eating the artichoke “meat” as you go. Dip the heart in butter and enjoy. If artichokes are out of season, buy artichoke hearts canned or frozen and add them to keto-friendly pastas salads, pizzas, and dips. Marinated artichoke hearts are one of the best things on this earth, just watch the sodium levels.
Chia Seeds are a special little sidekick to your overall meal. They provide fiber, omega 3 fatty acids, and protein4. Many keto dieters turn to chia seeds for adding fiber to their diet.
- Cooking with chia seeds: Top your pudding, jams, salads, guacamole, and oatmeal with chia seeds for that dash of fiber. Now once they start absorbing liquid, they get a jelly-like texture that’s not for everyone. If that’s a bother, mix chia seeds into a smoothie or yogurt right before you consume them.
Raspberries contain the highest fiber count of all the berries in the land4. They offer a great source of antioxidants and polyphenols, both of which decrease oxidative stress and lower risk of diseases. In moderation, raspberries make a terrific addition to keto diets.
- Cooking with raspberries: Raspberries are sweet, juicy, and a little tart. Eat fresh raspberries as is or with a little keto-friendly cream, in a smoothie, or topped on a salad. If you can’t get fresh raspberries, keep some frozen ones in the fridge. Note, thawed raspberries will not have the same texture as fresh ones, so use them in ways that don’t highlight their texture such as a smoothie or yogurt.
Broccoli adds some fantastic variety to your low carb, high fiber diet. It provides both soluble fiber, insoluble fiber, vitamin C, vitamin B9, potassium, and glucosinolates. Broccoli, along with its other cruciferous vegetable cousins like brussels sprouts, bok choy, and kale, is thought to reduce the risk of developing a wide range of cancers. On top of all that, they are delicious and very versatile when it comes to cooking.5
- Cooking with broccoli: Eat broccoli sautéed over the stove in a stir fry, roasted in the oven, or steamed with a little keto-friendly sauce or seasoning on top. Add them to keto-friendly pastas or omelets of a dash of earthy umami flavor.
Can you get fiber from food alone?
Yes, you can get enough fiber from food alone, however most Americans don’t. Children and adults need at least 25 to 38 grams of fiber per day, but most Americans get only about 15 grams per day.7 The U.S. Department of Agriculture’s 2020-2025 Dietary Guidelines for Americans calls fiber “a dietary component of public health concern.” More than 90% of women and 97% of men don’t get the recommended amount of fiber week-to-week. Without enough fiber, your body can experience stomach issues.4
If you don’t get enough fiber naturally from your diet, your healthcare professional may recommend a fiber supplement like Benefiber. Talk to your doctor and learn how to add Benefiber to your lifestyle.
Show ReferencesHide References
- Carbohydrates. Harvard School of Public Health. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/. Accessed 5/15/23.
- Types of Carbohydrates. American Diabetes Association. https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/types-carbohydrates. Accessed 5/15/23.
- How to make the keto diet healthy. Mayo Clinic. https://diet.mayoclinic.org/us/blog/2022/how-to-make-the-keto-diet-healthy/?utm_medium=cpc&utm_term=&utm_source=google&utm_campaign=&gclid=CjwKCAjw8-OhBhB5EiwADyoY1Z-axigLhcFk1_2xSfcK3cBfpUGQEHF63XFpjVhsI6_jXvzwRw0EwxoC_BsQAvD_BwE. Accessed 5/15/23.
- 31 High-Fiber Foods You Should Be Eating. Cleveland Clinic. https://health.clevelandclinic.org/high-fiber-foods/. Accessed 5/15/23.
- Cruciferous Vegetables. Oregon State University. https://lpi.oregonstate.edu/mic/food-beverages/cruciferous-vegetables. Accessed 5/15/23.
- 6. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948. Accessed 5/15/23.
- Chart of high-fiber foods. Mayo Clinic. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/#:~:text=Fiber%20is%20a%20type%20of,passes%20through%20the%20body%20undigested. Accessed 5/15/23.