The 10 Best Sources of Fiber on the Keto Diet

One thing that’s often missing from the keto diet? A little bit of roughage. The popular diet, which often requires eating up to 80 percent of your calories from fat and only 20 to 50 grams (g) of carbohydrates per day, is often criticized for being distinctly lacking in fiber.

And, that’s certainly the case for some followers. “A poorly planned keto diet is at risk of being deficient in fiber,” says Dana Elia, RDN, an integrative and functional medicine dietitian in Lancaster, Pennsylvania. She notes that dietitians frequently see patients who complain of constipation when they go keto.

RELATED: Why Keto Can Make You Constipated or Give You Diarrhea — and How to Deal

Thing is, most Americans don’t get enough of the GI-friendly nutrient anyway, according to the U.S. Department of Agriculture (USDA). Rule out most sources of carbohydrates, including whole grains, fruits, and legumes, and it’s even more likely you’ll fall short.

Skimping on fiber isn’t good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. “The digestive tract is where your body’s second brain is, and it’s home to the majority of your immune system,” says Elia. “If you’re following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy,” she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so it’s especially important to get enough.

What’s more, for people with certain health conditions, like diverticulitis, getting ample fiber is necessary to decrease risk of attacks, according to the Cleveland Clinic. If you’re on certain drugs, like proton pump inhibitors for heartburn, you may also notice changes in your digestion when transitioning to a high-fat diet, adds Elia.

RELATED: 10 Keto Diet Instagrammers to Follow for Inspiration

The National Institutes of Health (NIH) advises getting 25 to 31 g of fiber a day, depending on age and gender. Following a keto diet food list doesn’t mean it’s impossible to get what you need, but you have to remain diligent and determined to make it happen, says Keri Glassman, RD, who is in private practice in New York City. There are many fiber-rich foods that contain a low amount of net carbs (total carbs minus fiber) and that won’t kick you out of ketosis — which is the metabolic state that makes keto work. Here are 10:

Keto Constipation and Diarrhea: Why It Happens and How to Deal

If you’ve been following the ketogenic (“keto”) diet, your excitement for the eating plan might be tempered by a common — but not often talked about — side effect: constipation or diarrhea.

“Any time you make a big change to your diet, there’s the chance it will affect your gastrointestinal health,” says John Riopelle, DO, a gastroenterologist for Kaiser Permanente in Lone Tree, Colorado.

Given the standard American diet is high in carbohydrates, switching to a keto diet puts you at the opposite end of the spectrum. Based on a typical keto diet food list, this approach is high in fat (70 to 80 percent), moderate in protein, and very low in carbs — many people stick to 20 to 50 grams (g) daily. What’s more, everyone’s colon is unique, which is why some people may be stricken with constipation, others with diarrhea, and still, some may not notice a change at all, says Dr. Riopelle.

The biggest issue? “When it comes to gastrointestinal symptoms on a keto diet, I worry most about the lack of fiber in the diet, which can lead to constipation,” explains Lindsey Albenberg, DO, spokesperson of the American Gastroenterological Association and gastroenterologist at The Children’s Hospital of Philadelphia in Pennsylvania. And when you’re allotted so few carbs in your diet, you’re leaving out fiber-rich sources, like fruit, vegetables, whole grains, and legumes.

RELATED: Why the Keto Flu Happens and How to Manage the Symptoms

In fact, even without restricting carbs, Americans on average already fall short of their daily fiber quota. Men and women eat an average of 18 and 15 g, respectively, of fiber daily, according to recent data from the National Center for Health Statistics. The recommendation is 38 g of fiber daily for men and 25 g daily for women according to The Institute of Medicine.

Here’s why that matters: “Fiber is important for colonic health,” says Riopelle. The organ simply functions better when it has some fiber. “I explain to patients that the primary job of the colon is to be a sponge and absorb all the water you’ve consumed and fluids secreted during the digestive process. Fiber adds bulk to the stool and helps the colon work like a muscle to move things through [more easily],” he says.

But instead of constipation, perhaps things are moving through a little too fast, and now you’re constantly running to the bathroom. While diarrhea may not be as common as a reaction to the keto diet, it, too, is possible. “There may be a delay in enzymes that digest fat to respond to the increasing amount of fat in your diet. If fat doesn’t get broken down in your small intestine the way it’s meant to, it travels into your colon and activates bacteria that can lead to gas, bloating, and fat in the stool,” he says. Extra fat in the stool causes a looser stool.

Another potential problem is acid reflux. “Fats take the longest to empty out of the stomach, so they keep people fuller, longer. On keto, delayed stomach emptying may leave your stomach full all the time, triggering abdominal discomfort and an increase risk of regurgitation and heartburn,” says Dr. Albenberg.

That said, these effects are often short-lived. Your gastrointestinal (GI) tract will likely adjust, but the time it takes to do that differs for every person, says Riopelle. Still, there are warning signs to see a doctor, which we will discuss in a minute.

RELATED: What’s the Difference Between Acid Reflux and GERD?

Is Keto Dangerous for Digestive Health?

Everyone knows that constipation is uncomfortable for sure, but can it harm your health? Aside from the risk of hemorrhoids due to constipation, the issue is that constipation is simply a sign that something’s off in your body, says Albenberg.

Then there’s the potential issue that changing your diet may affect your gut microbiome, the vast network of microorganisms in your digestive tract, which has been linked to immune and metabolic function, and may play a role in disease prevention — or progression, according to a review published in January 2016 in the journal Current Opinion in Gastroenterology. “Research in animals, and some human data, shows that high fat diets lead to fairly rapid and significant changes in the microbiome. Yet we don’t necessarily know what that means for long-term health,” says Albenberg. (It’s also important to note that the high-fat diets used in these studies are often Western-type diets that are high in both fat and sugar, so they don’t perfectly replicate the keto diet.) There is also an indication that these changes may be associated with increased inflammation, but it hasn’t been found to directly cause inflammation, she adds.

Adding to the complexity is that, in the context of epilepsy, it’s because of these alterations in the microbiome that keto may help reduce the frequency of seizures, notes a preliminary study published in May 2018 in the journal Cell that observed these effects on mice. Meaning in certain contexts and when medically appropriate, these changes can actually be helpful, says Albenberg. But many people today who are trying keto aren’t doing it as part of a seizure disorder treatment.

For those new to keto, it’s the lack of fiber to watch out for. “We know a high-fiber diet promotes diversity in the gut microbiome that’s been associated with health,” says Albenberg. Fiber travels through the colon and provides food for gut bacteria, which then produce short-chain fatty acids that nourish colon cells and are thought to be anti-inflammatory, she says.

It’s these short-chain fatty acids that have been shown to improve blood glucose regulation in people with diabetes, per a preliminary study published in March 2018 in the journal Science. What’s more, a certain type of fiber, called soluble fiber, may help control blood sugar and improve insulin sensitivity, according to the American Institute for Cancer Research, which can be important for those who have prediabetes or type 2 diabetes.

Then there’s cancer prevention. People who consume just 10 g of fiber daily have a 10 percent lower risk of colorectal cancer; eating three servings of whole grains daily dropped that risk by another 17 percent, according to a review published in the journal BMJ.

And finally, fiber aids weight regulation. Not only does it increase feelings of fullness (leading to lower caloric intake), but it also promotes the growth of good bacteria, which may help protect against obesity, noted animal research published in January 2018 in the journal Cell Host & Microbe. Of course, you’re not a mouse, but a human study published in February 2015 in the Annals of Internal Medicine found that people who made the sole change of adding more fiber to their diets were able to successfully lose weight.

On the flip side, it’s worth noting that while keto may take away many fiber-rich carbohydrates, it also eliminates the highly processed and refined carbohydrates (crackers, snack mixes, desserts). The potential health risks all come down to the individual. For instance, for an obese person who has an unhealthy diet and has been advised to jump-start weight loss quickly, a short course of the keto diet under doctor supervision may be appropriate, says Albenberg. Beyond that, though, “I don’t see keto as being a great long-term solution, simply because it is just too low in fiber,” she says.

RELATED: What Are the Benefits and Risks of the Keto Diet?

When to Worry if You’re Having Tummy Trouble on the Keto Diet

If you’re new to the keto diet, it’s not abnormal that an intense dietary swing would change your bowel habits, so you may need to give your GI system time to adjust, says Amar Naik, MD, a gastroenterologist at Loyola Medicine in Chicago. You can do that safely, as long as you don’t have any red flags, like blood in your stool.

Also watch out for severe or constant abdominal pain, or diarrhea that’s more than six times a day or waking you up at night, says Riopelle. If symptoms persist more than two or three weeks, see your doctor to make sure that things are okay.

Your Gut-Friendly Action Plan for Following Keto

If you’re committed to the keto diet, here’s how to work through GI symptoms and help prevent them in the first place:

Choose keto-friendly high-fiber foods. Many people on a keto diet count so-called net carbs, which are grams of total carbs minus grams of fiber. That’s great news for people who are looking to get more fiber in their diet, as it will give you more wiggle room to meet or get close to your quota. High-fiber, keto-friendly foods include nonstarchy vegetables, like broccoli (1 g fiber, 2 g net carbs per ½ cup), artichokes (7 g fiber, 6.5 g net carbs per medium-sized artichoke), and collard greens (1 cup of cooked, chopped greens has 7.5 g of fiber and 3 g net carbs). Some fat sources also have a lot of fiber, like avocado (1 whole avocado has 13 g of fiber and 4 g of net carbs) and nuts (1 ounce [oz] of almonds has 3. 5 g of fiber and 2.5 g of net carbs).

RELATED: A Detailed Guide to Almonds and Reaping Their Benefits

Load up on fermented foods. These contain natural probiotics to support gut health, and are handy if you’re on a restricted diet, says Albenberg. A couple of keto-compliant choices are cabbage-based: sauerkraut (1 cup has 4 g of fiber and 2 g net carbs) and kimchi (1 cup is about 2.5 g of fiber and 1 g net carb).

Take a fiber supplement. First, a warning: It’s difficult to get all the fiber you need from supplements alone, says Albenberg. So, make sure your keto diet is well planned so that it includes high-fiber foods, too. That said, go ahead and try a fiber supplement. Experiment with different types, as people have varying responses to each, says Riopelle.

Try a whole food “supplement.” Some foods have so much fiber, they’re basically a supplement. That includes 1 oz of chia seeds (10 g fiber, 2 g net carbs) and 2 tablespoons of ground flaxseed (4 g fiber, less than ¼ g net carbs).

RELATED: Should You Use Exogenous Supplements to Put Your Body in Ketosis?

Stay hydrated. Adequate water intake is key to moving things along. The Institute of Medicine recommends that women get 91 oz of total fluid from beverages and foods daily and men get 125 oz.

Ask your doc about using a short-term laxative. Normal bowel frequency ranges from three movements daily to one every three days, says Riopelle. If you’ve gone beyond what’s normal for you, you can talk to your primary care physician about whether a stool softener or stimulant laxative on a short-term basis might be right for you.

Don’t count on probiotics. It may be tempting to pop a probiotic supplement and count on it to sort out your digestive health. But there’s not much evidence that commercial probiotics impact GI health in a meaningful way — and many do nothing at all — says Albenberg. For this reason, focus your efforts on fiber.

Don’t count on coffee, either. For some people, a cup of coffee does stimulate a bowel movement for those who are stopped up, but it’s not true for everyone, says Riopelle. It’s okay if coffee has this effect, but the point is, this isn’t a reliable go-to fix.

Best Sources of Fiber on the Keto Diet

It is not unusual for people to ignore consuming higher fiber products in an attempt to reduce some food consumption after a ketogenic diet. This can induce constipation, low digestion and a deficiency of some vitamins and minerals.

What’s fiber?

Dietary fiber is the indigestible plant content that moves across our digestive system throughout the broad intestine either fully undigested, or broken down through microbial fermentation.Fiber helps extract waste via the colon and is essential for preserving safe digestion. Fiber is either classified as soluble or insoluble, with both digested differently.

Soluble fiber: Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract. It speeds down digestion, improves satiety and, when ingested with carbohydrates, may slow down intestinal absorption and further reduce post-prandial blood glucose levels. Soluble fiber is present primarily in fruits and legumes that are not prescribed on a ketogenic diet, though minor quantities are contained in vegetables.3 Soluble fiber additives are also widely used in low-carbon processed foods such as isomalt-oligosaccharides (IMOs) though soluble corn fiber.

Insoluble fiber: Insoluble fiber, like soluble fiber, does not dissolve. This form of fiber remains intact and is responsible for what people call “roughage” when talking of fiber. This form of fiber improves digestion and allows the colon to remove waste. Insoluble fiber is the predominant form of fiber found in vegetables, especially low-carbon, non-starchy dietary choices.

Take Protein in a Ketogenic Diet

When you stick to fatty foods, eggs, oils, and full-fat dairy it’s easy to adopt a ketogenic diet. However, there is relatively little use of whole-food fiber despite a lack of micronutrient intake owing to a heavy intake of these foods. Furthermore, low-carb, “keto-friendly” processed goods are usually packed with soluble fibers while they offer ease of entry into a ketogenic lifestyle. These soluble fibers add to the bulk of the daily carbohydrate count and result in the diet low in insoluble fiber. Consequently, there is a propensity to ignore all foods, including low-carb alternatives, and therefore miss out on insoluble fiber consumption due to the effort to reach the recommended macronutrient ratios. There can be no fiber deficit in a well-formulated ketogenic diet; some may also argue that it contains more fiber than other diets. This is because a well-formulated ketogenic diet contains normal, consistent quantities of low-carb vegetables, along with high fat and protein sources. Intriguingly, during digestion even the fermentation phase of insoluble fiber may lead to ketogenesis (i. e. ketone production). The microbiota breaks down fiber into short-chain fatty acids, such as butyrate,5 a molecule that is very similar in shape to the ketone form, beta-hydroxybutyrate. Butyrate can then be converted to beta-hydroxybutyrate, and blood ketone levels in humans have been shown to increase6.

Sources of Fibers on a well Developed Ketogenic Diet

Low-carbohydrate fibrous whole foods, such as those mentioned below, are recommended as part of a well-formulated ketogenic diet to allow nutritional ketosis (defined as an elevation of beta-hydroxybutyrate (BHB) above 0.5 mmol / L) to enter and/or maintain. Try applying to your diet these examples:

Ingredients:

1. Vegetables:

• All leafy greens
• Lettuce
• Cruciferous vegetables (e.g. broccoli, cauliflower, Brussels sprouts, cabbage, kale)
• Celery
• Zucchini
• Cucumber
• Bok choy
• Artichoke

2. Fruits:

• Avocado
• Tomato
• Low-sugar berries (e.g. wild blueberries)

3. Nuts & seeds

• Chia seeds
• Flaxseed
• Hemp seeds
• Almonds
• Walnuts

Usually, consider the carbohydrate content in the above examples and the corresponding part. 

Tips on a ketogenic diet to eat more fiber:

1. Salads :This may be a simple solution to a shortage of insoluble dietary fiber, and you might also have hallucinations from painful culinary experiences that you simply can not remove. An exception to this limitation should be a ketogenic salad though. If you’ve ever had a good salad, you know salads are underrated; they just get bland when you strip the fat away, not a ketogenic diet problem. Gone are the days when you call for “dressing on the floor.” You’ll start to love your salads when you find a high-fat dressing you like! Recommended ingredients: leafy greens (all types), avocado, hemp seeds, scrambled eggs, beef fat cuts, chicken thighs, fried fish, olives, nuts & berries, artichoke heart, high-quality oils, heavy fat dressings (see below)
2. Sprinkled & grilled vegetables : Although consuming raw vegetables (due to tougher access to carbohydrates contained within plant cells) has a benefit from a glycemic point of view, consuming cooked vegetables can also offer a sense of warmth, which may translate into stronger compliance with a ketogenic diet. The best cooking oils capable of handling heat include saturated and monounsaturated fats like butter, ghee, avocado oil, extra virgin olive oil, MCT oil, and coconut oil. Additional flavors can be applied through the use of fresh or dried herbs and spices like garlic, parsley, cumin, chilli, oregano, paprika, rosemary, coriander, etc.
3. Recommended sprinkle ingredients: Spinach, tomato, mushrooms, broccoli, zucchini, cabbage, Bok choy

1. Recommended roasting ingredients: Brussels sprouts, broccoli, cauliflower , cabbage, garlic, celery (don’t knock it until you try!)
2. Pudding with Chia :Pudding, indeed! Ketogenic chia puddings are incredibly simple to produce, inexpensive and handy and, most importantly, full of fiber. Chia seed carbohydrate content is mainly fiber, 86 percent to be precise, and much of it is insoluble fiber! When chia seeds are soaked overnight they retain the moisture and assume a consistency identical to pudding. Spruce the chia puddings with any of the required ingredients below to prevent a flavorless sauce, and ensure good fats are included!
3. Recommended ingredients: Chia seeds, flax seeds, hemp seeds, low-carbon nuts / nut butters, sugar-free chocolate chips, cocoa powder, cinnamon, vanilla extract, MCT oil / water, full-fat coconut cream, coconut flour, shredded coconut, unsweetened almond milks, palm oil, sea salt, sugar-free / low-carb protein powders
4. Dressings & dips : Dressings and dips are like smoothies in that foods can quickly be sneaked into them. Adding fiber to dressings and dips enhances the flavor of food and is also a convenient way to bring in more good fats! Including dressings and sauces for each savory snack or dinner, use a blender to create these! Recommended ingredients: spinach, kale, steamed cauliflower, raw or steamed courgettes, high-quality oils, tahini, herbs & spices, garlic, lemon juice, apple cider vinegar, full-fat yogurt (or dairy-free alternative), MCT oil/powder, mayonnaise-based on avocado oil or olive oil.

The Bottom Line 

Fiber is either classified as soluble or insoluble, with both digested differently. Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract. Insoluble fiber is the predominant form of fiber found in vegetables, especially low-carbon, non-starchy dietary choices. There can be no fiber deficit in a well-formulated ketogenic diet; some may also argue that it contains more fiber than other diets. It is not unusual for people to ignore consuming higher fiber products in an attempt to reduce some food consumption after a ketogenic diet.This can induce constipation, low digestion and a deficiency of some vitamins and minerals. It speeds down digestion, improves satiety and, when ingested with carbohydrates, may slow down intestinal absorption and further reduce post-prandial blood glucose levels. It’s easy to adopt a ketogenic Diet with fatty foods, eggs, oils, and full-fat dairy. However, there is relatively little use of whole-food fiber despite a lack of micronutrient intake owing to a heavy intake of these foods.

15 High-fiber Foods that Are Low in Carbs – Diet Doctor

By , medical review by – Updated June 16, 2021

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You’ve probably heard about the impressive health benefits of fiber. Weight loss. Feeling full. Even better blood sugar control. Although it isn’t universal, for many, these benefits are real.

Unfortunately, many foods that are high in fiber are also high in carbs. How can you boost your fiber intake while staying keto or low carb? In this guide, we’ll share the best low-carb, high-fiber foods.

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What is fiber, and why can it be beneficial?

Dietary fiber is the portion of plant foods sometimes referred to as “roughage. ” Unlike other carbohydrates, fiber isn’t broken down and absorbed by your digestive tract. Instead, fiber passes through your system until it reaches your colon, where it is either fermented by bacteria or eliminated in feces, depending on the type.

Vegetables and other plant foods contain a combination of soluble and insoluble fiber. Colonic bacteria ferment soluble fiber, while insoluble fiber passes through untouched, helping bulk up stools and making them easier to pass.

Although it’s well known for helping to relieve constipation, in recent years, fiber has been found to play several other roles in good health, including:

• Better diabetes control: Soluble fiber can help lower blood sugar in people with type 2 diabetes.
• Lower LDL cholesterol levels: According to clinical trials, both soluble and insoluble fiber may help modestly reduce LDL cholesterol.
• Relief from irritable bowel syndrome: Although insoluble fiber bulks up stool, soluble fiber seems to be more beneficial for irritable bowel syndrome.
• Potential weight loss: Fiber may help you feel full and absorb fewer calories from mixed meals.

While fiber can provide health benefits, in some cases a high-fiber diet can cause problems. People with active diverticulitis, inflammatory bowel disease (Crohn’s disease or ulcerative colitis), or gastroparesis (delayed stomach emptying) may need to limit fiber intake.

The US Food and Nutrition Board recommends a minimum daily fiber intake of 25 grams for women and 38 grams per day for men, based on research connecting higher fiber intake with better health.

However, these recommendations are based mostly on observational studies in populations eating mixed diets or low-fat diets. We do not have specific information for those following low-carb diets.

Top 15 high-fiber, low-carb foods

How can you get the benefits of fiber while staying keto or low carb? Choose from our list of 15 keto-friendly, high-fiber foods, which includes the amount of fiber and net carbs (total carbs minus fiber) per serving.

1. Avocado

Although it’s often grouped with vegetables, the avocado is technically a fruit. However, this fruit is high in fat, with a creamy texture and mild flavor that’s neither sweet nor sour.

Studies have shown that including avocado at a meal can help you feel full and satisfied. Avocados may also improve some markers of heart health.

What’s more, the avocado is higher in fiber and lower in net carbs than most fruits. One half of a large avocado (100 grams) provides 7 grams of fiber and 2 grams of net carbs.

Avocados are excellent in salads and omelets, as well as the star ingredient in guacamole.

Diet Doctor recipes featuring avocado:

2. Broccoli

Broccoli belongs to the family of cruciferous vegetables, which includes Brussels sprouts, cabbage, and cauliflower. Broccoli provides several important vitamins and minerals, such as vitamin C and potassium. Limited research suggests it may potentially help reduce markers of inflammation.

In addition, it’s a good source of fiber. One cup (150 grams) of chopped, cooked broccoli contains 5 grams of fiber and 6 grams of net carbs.

Broccoli is especially tasty when sauteed in butter or roasted in olive oil. When dining out, ask your server to replace potatoes, rice, or other starch with steamed broccoli and butter.

Diet Doctor recipes featuring broccoli:

3. Blackberries and raspberries

Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet.

Which kinds are highest in fiber? Blackberries and raspberries, which are also the berries lowest in net carbs.

Raspberries provide 6.5 grams of fiber and 5 grams of net carbs per two-thirds cup (100-gram) serving, and blackberries follow closely behind with 5 grams of fiber and 5 grams of net carbs for the same serving size.

Berries with fresh cream are a simple yet elegant dessert. Frozen berries can be a good option if fresh aren’t available.

Diet Doctor recipes featuring blackberries or raspberries:

4. Asparagus

Asparagus is a popular vegetable with a delicate taste and texture. It’s also filling and a good source of the B vitamins and vitamin C.

Eight large spears (160 grams) of asparagus have 3 grams of fiber and 3 grams of net carbs.

Asparagus is best when paired with a rich, creamy sauce, whether it’s served hot or cold.

Diet Doctor recipes featuring asparagus:

5. Chia seeds

Chia seeds are a unique seed that forms a gel when combined with liquid. Some studies suggest they may improve blood sugar levels and help you feel full.

Chia seeds are an excellent keto-friendly source of fiber. Two tablespoons (28 grams) provide 10 grams of fiber and 2 grams of net carbs.

Stir the seeds into water or other liquid and let the mixture stand for a minimum of 15 minutes before consuming it. To improve the taste, add cocoa powder or vanilla with a keto sweetener, if desired.

Diet Doctor recipes featuring chia seeds:

6. Macadamia nuts

Macadamia nuts are a favorite among keto and low-carb enthusiasts. Although eating macadamias may feel indulgent, they’re a nutritious food that’s not only low carb but may help lower LDL cholesterol.

Their fiber content is pretty impressive as well. A three-quarter cup (100-gram) serving has just under 9 grams of fiber and 5 grams of net carbs.

Macadamia nuts are a delicious portable snack that can be enjoyed anytime. For an occasional special treat, try our Keto chocolate macadamia nut fat bombs.

7. Leafy greens

Spinach, kale, and other leafy green vegetables are staples of most low-carb diets. In addition to being rich in nutrients and widely available, they may help you feel full.

Whether you prefer your greens sauteed, creamed, or steamed, they’re a great way to boost your fiber intake while keeping carbs low:

• Spinach, cooked: 4 grams of fiber and 1 gram of net carbs per half cup (100 grams)
• Collard greens, cooked: 4 grams of fiber and 1. 5 grams of net carbs per half cup (100 grams)
• Mustard greens, cooked: 2 grams of fiber and 2.5 grams of net carbs per half cup (100 grams)
• Kale, cooked: 2 grams of fiber and 3 grams of net carbs per cup (100 grams)

Diet Doctor recipes featuring leafy green vegetables:

8. Brussels sprouts

Brussels sprouts are another member of the cruciferous vegetable family. They’re rich in vitamin C and have an earthy taste that many people love.

Although slightly higher in net carbs than some of the other vegetables on our list, Brussels sprouts are still a great keto vegetable option.

One cup (150 grams) of roasted Brussels sprouts contains 4 grams of fiber and 7 grams of net carbs.

Brussels sprouts taste especially good when roasted or pan-fried with butter, olive oil, or other healthy fat.

Diet Doctor recipes featuring Brussels sprouts:

9. Artichokes

Fresh artichokes take a bit of time to prepare and eat, but their delicious flavor is well worth the effort. Artichoke hearts are easy to find in cans (usually packed in water) or preserved in jars of oil.

Like other vegetables on this list, artichokes, whether fresh or preserved, provide several vitamins and minerals. What’s more, they’re an excellent source of fiber.

A medium fresh artichoke (120 grams) has 6 grams of fiber and 6 grams of net carbs.
One cup (100 grams) of canned artichoke hearts provides 4 grams of fiber and 5 grams of net carbs.

Artichokes are delicious grilled or baked in oil. And they’re equally tasty when steamed and served with butter, mayonnaise, or another creamy sauce for dipping.

Diet Doctor recipes featuring artichokes:

10. Hazelnuts

Hazelnuts are another nutrition-packed nut that contains very few carbs. Limited research suggests they may improve some heart health markers.

As far as keto nuts go, hazelnuts are a great high-fiber choice. A three-quarter cup (100-gram) serving contains 10 grams of fiber and 7 grams of net carbs.

Diet Doctor recipes featuring hazelnuts:

11. Green beans

Green beans are technically considered legumes. However, they contain far fewer carbs than most other legumes, such as beans and lentils.

One cup (100 grams) of cooked green beans has 3.5 grams of fiber and 3.5 grams of net carbs.

Although they’re traditionally served as a side dish with steak and other meats, green beans are surprisingly versatile. Check out our recipes to explore new ways to eat green beans.

Diet Doctor recipes featuring green beans:

12. Pecans

Pecans are prized for their buttery taste and delicate texture. Like other nuts, research suggests they may improve some heart health markers.

Pecans are among the lowest in net carbs of all nuts, and they’re rich in fiber to boot. Three-quarters of a cup of pecans (100 grams) provides just under 10 grams of fiber and 4 grams of net carbs.

Enjoy them alone, chopped and sprinkled on a salad, or in sweet or savory recipes.

Diet Doctor recipes featuring pecans:

13. Dried coconut

Coconut is a tasty tropical fruit that’s high in fat, including saturated fats called medium-chain triglycerides.

Unlike banana, pineapple, and other tropical fruits, coconut is low in carbs and isn’t very sweet. In its dried form, it’s also quite high in fiber.

One-half cup (40 grams) of dried, unsweetened coconut provides 7 grams of fiber and 3 grams of net carbs.

It makes a great stand-alone snack and also adds texture and flavor to plain Greek yogurt. When purchasing dried coconut, make sure to check the label to ensure there’s no added sugar.

Diet Doctor recipes featuring dried coconut:

14. Flaxseed

Flaxseed, also known as linseed, is often used in low-carb baking to mimic the texture of wheat flour and other high-carb ingredients.

It’s received its share of controversy because, like soy, it contains isoflavones. However, overall, flaxseed appears to have neutral to beneficial effects on health, when consumed in small amounts.

We recommend that you limit your daily intake to a maximum of two tablespoons of ground flaxseed.

Two tablespoons (14 grams) of ground flaxseed have 4 grams of fiber and 0.2 gram of net carbs.

Diet Doctor recipes featuring flaxseed:

15. Psyllium husk

Psyllium husk is well known for its laxative properties. It’s the active ingredient in many products designed to relieve constipation, such as Metamucil.

Like flaxseed, it’s often used to give low-carb and keto baked goods a texture similar to high-carb favorites, including bread.

Psyllium is extremely high in fiber. One tablespoon (10 grams) of psyllium husk powder provides 8 grams of fiber and slightly less than 1 gram of net carb.

When taking psyllium powder as a laxative, it’s important to mix it with plenty of water, as taking it alone can be a choking hazard. However, when combined with other ingredients and baked into low-carb recipes, psyllium doesn’t pose this risk.

Diet Doctor recipes featuring psyllium:

High fiber + low carb = a winning combination

For some people, dietary fiber can be beneficial for health. Yet whole grains, beans, and other high-fiber foods don’t work well for a low-carb lifestyle.

The good news is that you needn’t sacrifice fiber to stay keto.

By choosing fiber-rich foods that are also low in carbs, you can get the best of both worlds.

/ Franziska Spritzler, RD, CDE

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With our personalized meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.

Adding Fiber to a Ketogenic Diet

When following a ketogenic diet, it is not uncommon for people to neglect eating quality sources of fiber in an effort to avoid any carbohydrate intake. There is a chance this can lead to constipation, poor digestion, and a lack of certain vitamins and minerals.

What is fiber?

Dietary fiber is the indigestible plant material that passes through our digestive system either completely undigested, or broken down via microbial fermentation, in the large intestine.¹ Fiber aids in the removal of waste via the colon and is important for maintaining healthy digestion. Fiber is categorized as either soluble or insoluble, and each is digested differently.

Soluble fiber: Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract.¹ It slows digestion, increases satiety, and when consumed with carbohydrates can slow intestinal absorption and can help minimize increases in postprandial blood glucose.²

Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables.³ Soluble fiber ingredients are also commonly found in low-carb packaged foods, such as isomalto-olidosaccharides (IMOs) and soluble corn fiber.

Insoluble fiber: Insoluble fiber does not dissolve like soluble fiber does. This type of fiber stays intact and is responsible for what people refer to as “roughage” when speaking of fiber. This type of fiber aids in digestion and promotes elimination of waste by the colon.⁴

Insoluble fiber is the predominant type of fiber found in vegetables, especially the low-carb, nonstarchy options that are fitting for a ketogenic diet.

Taking in fiber on a ketogenic diet

Following a ketogenic diet is easy when you stick to fatty meats, eggs, oils, and full-fat dairy. However, by a strict intake of these foods, there is very little consumption of whole-food fiber in addition to a lack of micronutrient intake. Moreover, low-carb, “keto-friendly” packaged foods, although providing ease of entry into a ketogenic lifestyle, are typically filled with soluble fibers. These soluble fibers contribute toward the majority of the daily carbohydrate count and lead to a lack of insoluble fiber in the diet. Consequently, due to the attempt to meet daily macronutrient ratios, there is a tendency to neglect all vegetables, even low-carb options, and thus losing out on insoluble fiber intake. A well-formulated ketogenic diet should not be void of fiber; some may even argue it provides more fiber than other diets. This is because a well-formulated ketogenic diet includes regular amounts of low-carb vegetables on a daily basis, along with quality sources of fats and protein.

Intriguingly, the fermentation process of insoluble fiber during digestion can also contribute to ketogenesis (i.e. the production of ketones). Fiber is broken down by the gut microbiome into short-chain fatty acids, such as butyrate,⁵ a molecule that is very structurally similar to the ketone body, beta-hydroxybutyrate. Subsequently, butyrate can be converted to beta-hydroxybutyrate and has been shown to increase blood ketone levels in humans.⁶

Fiber sources on a well-formulated ketogenic diet

Low-carbohydrate fibrous whole foods, such as those listed below, are recommended as part of a well-formulated ketogenic diet to allow for entering and/or sustaining nutritional ketosis (defined as an elevation of beta-hydroxybutyrate (BHB) above 0.5 mmol/L). Consider adding these examples to your diet:^†

Vegetables:

• All leafy greens
• Lettuce
• Cruciferous vegetables (e.g. broccoli, cauliflower, Brussels sprouts, cabbage, kale)
• Celery
• Zucchini
• Cucumber
• Bok choy
• Artichoke

Fruits:

• Avocado
• Tomato
• Low-sugar berries (e.g. wild blueberries)

Nuts & seeds

• Chia seeds
• Flax seed
• Hemp seeds
• Almonds
• Walnuts

^†Always consider carbohydrate content in examples above and portion accordingly.

Tips for consuming more fiber on a ketogenic diet:

Salads

This may be an obvious solution to a lack of insoluble fiber in the diet, and you may even be experiencing flashbacks from traumatic dieting memories you just can’t shake. However, a ketogenic salad should be an exception to this bias. If you have ever had a good salad, you know salads are underrated; they only become boring when you take away the fat—not an issue on a ketogenic diet. Gone are the days when you ask for “dressing on the side.” When you find a high-fat dressing you enjoy, you will begin to enjoy your salads!

Recommended ingredients: leafy greens (all types), avocado, hemp seeds, boiled eggs, fatty cuts of beef, chicken thighs, fatty fish, olives, nuts & seeds, artichoke hearts, high-quality oils, high-fat dressings (see below)

Sautéed & roasted vegetables

While from a glycemic standpoint there is an advantage to eating vegetables raw (due harder access to carbohydrates stored inside plant cells), sometimes eating cooked vegetables can bring a sense of comfort, and could translate to better compliance to a ketogenic diet. The best oils for cooking that can handle heat contain saturated and monounsaturated fats such as butter, ghee, avocado oil, extra-virgin olive oil, MCT oil, and coconut oil. Use of fresh or dried herbs and spices such as garlic, parsley, cumin, chili, oregano, paprika, rosemary, coriander, etc. will add additional flavors.

Recommended ingredients for sautéing: spinach, onion, mushrooms, kale, zucchini, cabbage, Bok choy

Recommended ingredients for roasting: Brussels sprouts, broccoli, cauliflower, onion, mushrooms, celery (don’t knock it ’til you try it!)     

Chia pudding

Yes, pudding! Ketogenic chia puddings are extremely easy, cheap, and convenient to make and, most importantly, are full of fiber. The carbohydrate content of chia seeds is primarily fiber, 86% to be exact, and most of it is insoluble fiber! When chia seeds are soaked overnight, they absorb the liquid and take on a pudding-like consistency. Spruce up the chia puddings with some of the recommended ingredients below to avoid a flavorless gel and make sure to include healthy fats!

Recommended ingredients: chia seeds, flax seeds, hemp seeds, low-carb nuts/nut butters, sugar-free chocolate chips, cocoa powder, cinnamon, vanilla extract, MCT oil/powder, full-fat coconut cream, coconut butter, shredded coconut, unsweetened nut-milks, coconut oil, sea salt, sugar-free/low-carb protein powders

Dressings & dips

 Dressings and dips are like smoothies in that you can easily sneak ingredients into them. Adding fiber into dressings and dips makes food taste better, as well as being an easy way to get in those healthy fats! Use a blender to make these, and include dressings and dips with any savory snack or meal!

Recommended ingredients: spinach, kale, steamed cauliflower, raw or steamed zucchini, high-quality oils, tahini, herbs & spices, garlic, lemon juice, apple cider vinegar, full-fat yogurt (or dairy-free alternative), MCT oil/powder, avocado oil- or olive oil-based mayonnaise

Resources:

1. Lattimer JM et al. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010;2(12):1266-1289.
2. Chutkan R et al. Viscous versus nonviscous soluble fiber supplements: Mechanisms and evidence for fiber-specific health benefits. Am Acad Nurse Practitioners. 2012;24:476-487.
3. https://carleton.ca/healthy-workplace/wp-content/uploads/soluble-fibre.pdf. Accessed 10/5/18.
4. Lattimer JM et al. Effects of Dietary Fiber and Its Components on Metabolism. 2010;12:1266-1268.
5. Slavin J. Fiber and Prebiotics: Mechanisms and Health Benefits. 2013;5:1417-1435.
6. St-Pierre V et al. Butyrate is more ketogenic than leucine or octanoate-monoacylglycerol in healthy adult humans. J Functional Foods. 2017;32:170-275.

Submitted by the Metagenics Marketing Team

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

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:

• Weight loss: Fiber helps regulate appetite and keeps you full longer after meals. This is important if you’re trying to shed excess fat because these things have been scientifically proven to help with weight loss and weight management [8].

• Improved gut health: As mentioned above, tiny microbes digest fiber instead of mouth and stomach enzymes. This keeps these tiny gut bacteria happy, healthy, and well-fed, which helps with a diverse range of things from aging to stress management [9].

• Improves blood markers: Dietary fiber has also been shown to improve blood pressure and cholesterol, both of which are used to determine disease risk [10][11].

• Lower risk of disease: Fiber helps regulate the metabolism and immune system, which is why scientists call it an essential nutrient for fighting or reversing the effects of diseases like cancer, heart disease, and type 2 diabetes [12]. It also helps reverse chronic inflammation throughout the body, which can also lead to these ailments [13].

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

• Carbs: 19.9g (per one cup) [17]
• Fiber: 15.6g 
• Net carbs: 4.3g

2. Almonds

• Carbs: 10.3g (per half cup) [18]
• Fiber: 5.8g
• Net carbs: 4.5g

3. Raw Coconut

• Carbs: 12g (per one cup) [19]
• Fiber: 7.2g
• Net carbs: 4.8g

4. Blueberries 

• Carbs: 9.9g (per 50 berries) [20]
• Fiber: 1.6g
• Net carbs: 8.3g

5. Cauliflower

• Carbs: 5.3g (per one cup) [21]
• Fiber: 2.5g
• Net carbs: 2.8g 

6. Broccoli

• Carbs: 6g (per one cup) [22]
• Fiber: 2.4g
• Net carbs: 3.6g

7. Asparagus

• Carbs: 5.3g (per one cup, chopped) [23]
• Fiber: 2.8g
• Net carbs: 2.5g

8. Red Cabbage

• Carbs: 6.6g (per one cup, raw, chopped) [24]
• Fiber: 1.9g
• Net carbs: 4.7g

9. Mushrooms

• Carbs: 2.3g (per one cup—low even without the fiber!) [25]
• Fiber: 0.7g
• Net carbs: 1.6g

10. Zucchini 

• Carbs: 4.2g (per one cup) [26]
• Fiber: 1.4g
• Net carbs: 2.8g

Keto Recipes Featuring High Fiber Ingredients

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!

Best Keto Fiber Foods and Supplements (and Why They’re Key)
– Dr. Axe Store

Colse

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90,000 Fiber for fat burning and healthy intestines

Everyone knows about the benefits of dietary fiber and fiber . Marketers say fiber will lower cholesterol levels, stabilize blood sugar, burn fat, and help you live longer.

Is this so?

Fiber is a complex carbohydrate that our body cannot break down and digest. Typically, carbohydrates do not travel past the stomach or small intestine where they are digested.Fiber passes further – into the large intestine.

Soluble fiber

As the name suggests, this type of fiber is water soluble. In doing so, it takes on a jelly-like appearance and delays digestion, so vitamins and minerals have more time to be absorbed.

Soluble fiber also prevents spikes in blood sugar after meals. It also gives a feeling of fullness.

One of the main reasons doctors recommend soluble fiber is for its effect on cholesterol.It binds cholesterol and interferes with its circulation in the blood.

Sounds good, but recent research shows that cholesterol is not associated with cardiovascular problems.

In any case, it has been statistically proven that dietary fiber intake reduces overall inflammation.

Best Sources of Soluble Fiber:

Brussels sprouts
Broccoli
Cabbage
Zucchini
Zucchini
Carrots
Sweet potatoes (Batat)
Almonds

Insoluble fiber

By analogy with the previous variant, in this case the fibers do not dissolve in the input.Moreover, they have an even more pronounced anti-inflammatory effect.

It gives an even stronger feeling of fullness after eating. This leads to a decrease in calorie intake. You eat less often – consume fewer calories, regardless of your diet, this will lead to weight loss.

An experiment was carried out on two groups of mice. The two diets mimicked the standard Western diet – a lot of refined sugar with a lot of low-quality fat – with one exception that one group had soluble fiber and the other had insoluble fiber.

Mice that ate soluble fiber showed good digestion and intestinal microflora, but by the end of the year they had gained excess weight and were in a pre-diabetic state. The mice that ate insoluble fiber gained almost nothing and had a high metabolic rate of fat.

Best sources of insoluble fiber:

Green beans
Celery
Leek
Cabbage
Broccoli
Cauliflower
Brussels sprouts
Almonds
Walnuts

Prebiotics

Prebiotics are dietary fibers that not only pass through the entire intestine unchanged, but are broken down by bacteria (not to be confused with probiotics – these are bacteria themselves, contained in yogurt, kefir and cheese).

They can also be soluble and insoluble. Unlike dietary fiber, prebiotics are food for the “good” gut bacteria and normalize the gut microflora.

Sources of prebiotics:

Dandelion greens

Raw garlic

Leek

Bow

Chicory root

Artichoke

90,000 Best Keto Fiber Supplements

If you want to improve your gut health, cholesterol levels, body weight and stool frequency, then you need to eat enough fiber.

Did you know that a high fiber diet can help reduce the risk of heart disease, obesity and type 2 diabetes, as well as prevent hemorrhoids and reduce the risk of bowel cancer?

But the problem is that most people still eat little of it. On average, each person only eats about 15 grams per day, although the recommended daily intake is 25 grams for women and 38 grams for men.

What is dietary fiber?

It is an indigestible carbohydrate found in food.Specifically, the fiber that comes from the cell rods of plants, where it functions as a skeleton to maintain shape and structure.

Although there are many variations in dietary fiber, we can divide them into two categories based on their water solubility:

Soluble Fiber, as the name suggests, dissolves in water. It forms a gel-like substance and swells when mixed with water. Soluble fiber is found in high amounts in oats and oatmeal, barley, legumes (beans, lentils, peas), and fruits and vegetables (apples, oranges, and carrots).

Insoluble fiber, on the other hand, does not dissolve in water and is not absorbed. When you consume it, it passes through the digestive system and remains largely intact. Insoluble fiber is found in high amounts in the layers of wheat bran, lentils, and most legumes, whole grains, vegetables, and flaxseed.

The benefits of fiber 90 100

# 1. Gut Health
Although humans cannot digest dietary fiber, gut bacteria, of which we have about 100 trillion, can.In fact, feeding the “good” bacteria is the primary function of fiber. A well-balanced gut flora benefits your health in many ways – for example, it helps maintain a healthy body weight, reduces the risk of disease, and supports brain function.

# 2. Weight Loss
Soluble fiber mixes with water in the intestines, which can slow down the rate at which food is absorbed and increase the feeling of fullness. This is due to a decrease in calorie intake, so eating more dietary fiber can lead to weight loss.

# 3. Blood sugar
As mentioned, dietary fiber can slow down the absorption of nutrients. For this reason, consuming dietary fiber with food can reduce spikes in blood sugar .

# 4. Constipation
If you suffer from constipation (fewer than three bowel movements per week), increasing your fiber intake may help. The researchers found that high fiber intake in adults with chronic idiopathic constipation reduced symptoms among 77% of the subjects.

# 5. Reducing Cholesterol
A meta-analysis of 76 controlled studies found that two to ten grams of soluble protein daily resulted in small reductions in LDL and total cholesterol levels.

Fiber intake on a ketogenic diet 90 100

First of all, dietary fiber is usually found in high amounts in wheat bran, legumes (beans, lentils), whole grains (oats, brown rice), fruits (apples, oranges), vegetables (carrots, broccoli, Brussels sprouts) and flax seeds .

What is the problem, you ask? Most high fiber foods are not keto friendly. Vegetables are an exception, but the amount of fiber found in them is relatively low compared to bran, whole grains, beans, and lentils.

This is why you may not be getting enough fiber on a keto diet (again, 25 grams for women and 38 grams for men every day).

The solution is simple – use keto supplements.This is a great way to get your daily fiber intake. Just take it with food, in the correct dosage.

Is there fiber in your diet?

Yes No

Fiber Supplement Rating

Psyllium Hull Powder

1

Psyllium is a form of soluble fiber derived from psyllium husk.

The supplement functions as a volumetric and gentle laxative, which greatly facilitates bowel function.This is why this form of fiber is a great option for those who suffer from constipation.

Psyllium husks also benefit the intestinal flora. And because this fiber absorbs water in the intestines, it increases feelings of fullness and thus aids in weight loss.

How to use:

Consume one tablespoon (9 grams) of psyllium powder once daily with food or one cup of water (250 milliliters).

Pros

• Effective for the treatment of constipation
• Weight Loss
• Benefits for the intestinal flora
• Affordable price
• Proven Quality

Cons

• Mixes poorly
• Not very tasty

Organic flaxseed

2

Flaxseed has been gaining popularity in recent years for its high fiber content, omega-3 fatty acids and other beneficial nutrients.Every 100 grams of flaxseed offers approximately 27 grams of fiber, while providing just 1.5 grams of digestible carbohydrates. This makes flaxseed a great option for getting enough fiber on a ketogenic diet.

How to use:

Add two to three tablespoons (28 to 42 grams) of ground flaxseed daily to your favorite food or drink.

Pros

• High content of omega-3 fatty acids
• Weight Loss
• Benefits for the intestinal flora
• Affordable price
• Relieves constipation
• Mixes easily with cocktails and juices
• 100% Organic & Non-GMO

Cons

• Flaxseed acts as estrogen, so relying on it as your sole source of fiber is not recommended.

Organic Acacia Powder

3

Acacia fiber is a soluble fiber derived from the sap of the Senegal Acacia tree, which grows throughout Africa and parts of India. 100 grams of acacia fiber contains about 90 grams of fiber.

Acacia fiber offers many health benefits. For example, one study found that 15 grams of acacia fiber per day in liquid form helped regulate blood cholesterol levels.Moreover, acacia fiber effectively helps in weight loss. Another study found that consuming 30 grams of acacia powder for six weeks resulted in a decrease in body weight and a 2% decrease in average body fat.

Expert Score:

How to Use:

Mix one tablespoon (nine grams) of organic acacia powder with at least 237 milliliters of water or juice and consume one serving daily.

Pros

• Very high fiber content (~ 90%)
• Weight Loss
• Benefits for Cholesterol Levels
• Relieves constipation
• Affordable price
• Mixes well with cocktails and juices
• Organic

Cons

• Not very tasty by itself

Article author

Freelance copywriter and ketogenic diet blogger.

Articles written

90,000 Fiber-rich foods

We have heard many times from doctors, nutritionists, popular TV presenters and omniscient girlfriends about the magic word “fiber”, which can cleanse our body of toxins and toxins.

What is this miracle? In fact, it is correct to talk not about fiber, but about dietary fiber. Dietary fiber is a complex carbohydrate that is not digested in the human gastrointestinal tract.More precisely, human digestive enzymes are not able to digest it, but the beneficial intestinal microflora is quite capable of doing this.

All dietary fiber contained in food is usually divided into six types: cellulose, fiber, hemicellulose, pectins, lignin and the so-called mucus and gums. I draw your attention to the fact that according to the information available on the Internet it is impossible to establish how much fiber is in a particular product, and how much gum, cellulose or pectin.

Perhaps, reference books have been compiled on this topic for narrow specialists in the food industry or doctors, but no one has provided them to the general use of the network, by and large, the available information is very approximate and not always reliable. But it is very important what kind of dietary fiber is contained in the food on our table. And that’s why. Dietary fibers differ in composition and in their properties.

They are all classified by water solubility at:

water-soluble: pectin, gums, mucus, starch – it is believed that they are better at removing heavy metals, toxic substances, radioisotopes, cholesterol.

water-insoluble: cellulose (fiber), lignin – these better retain water, contributing to the formation of a soft elastic mass in the intestine and improving its excretion.

Roughly speaking, fiber is the shell of plant cells, and pectins are a substance that binds plant cells together. Physiologically, the difference is felt, this is how – if there is more pectin in the food consumed, then the time for digestion of food is delayed. If there is more fiber (cellulose), it is shortened.Anyone who has ever suffered from constipation will understand what it is about.

The names themselves speak for themselves – coarse dietary fiber (fiber) and soft dietary fiber (pectin).

For even greater clarity, I will give an example: an apple. Beautiful, juicy healthy and other blah blah. Let’s turn to the numbers: 100 g of the edible part of apples contains 0.6 g of fiber, 1 g of pectin (average). As you can see, fiber is almost half as much as pectin. Therefore, some people prone to constipation, due to the physiological structure of the intestines (dolichosigma, extra bowel loops, etc.)pathologies that are detected during colonoscopy or irrigography), after eating a lot of apples, especially after cutting off the peel, they will wait for the urge to visit the toilet room even longer than without apples. Now, if they ate one peel, they would get the effect – after all, cellulose (fiber) is contained mainly in the peel, and pectin is in the pulp.

Many mothers faced a problem: after the introduction of apples into complementary foods, babies began to have a stool retention. But for most people, the phrase “apples and constipation” seems wild and awkward.How, after all, apples are solid fiber! Why isn’t it working? Try zucchini puree or carrot juice and stools to get better.

What is dietary fiber for 90 100

Water-soluble dietary fiber: gums and pectin bind with bile acids in the intestine (form a gelatinous gel-like mass in the stomach), thereby reducing fat absorption and lowering cholesterol levels. In general, they delay the processes of food movement through the gastrointestinal tract, envelop the intestines, protecting it if there are ulcers or erosion on it.Therefore, on a diet with diseases of the gastric tract, with cholecystitis, enterocolitis, it is useful to eat not raw fruits, but baked, peeled fruits. In addition, gums and pectin slow down the absorption of sugar after meals, which is beneficial for diabetics.

Water-insoluble dietary fiber: cellulose (fiber) and lignin bind water in the intestine, thereby giving volume to the “gastrointestinal tract”, promote faster bowel movements, which is the prevention of such consequences of constipation as spasmodic colitis, hemorrhoids, colon cancer, varicose veins veins of the rectum.

In the instructions for dietary fibers sold in the pharmacy, you can find out that they bind xenobiotics, heavy metals, radioactive isotopes, ammonia, divalent cations and promote their excretion from the body. In fact, they have an enterosorbing, detoxifying, antioxidant effect.

But it is wrong to scratch all dietary fiber under the name “fiber”. People who have no digestive problems, and the gastrointestinal tract works like a clock, an excess intake of some dietary fiber, namely fiber, is threatened with diarrhea and flatulence.

How much fiber does a person need 90 100

Nutritionists in most countries believe that a person simply needs ballast substances in the form of dietary fiber. But there is no consensus on how much is in grams – no. The American Dietetic Association has set a rate of 25-30 grams of fiber per day. Russian nutritionists recommend 20-25 grams of fiber per day. This is an indicator for the average person, without physiological abnormalities.

In case of any diseases, the doctor can correct the norm.So, in some cases, the amount of dietary fiber, and in particular coarse (fiber), can be increased to 40 g per day (in sports medicine, recommendations are given from 35 to 50 g of fiber per day). Or vice versa, it is reduced, although in most cases, if you write down the diet of an ordinary person (not a vegetarian) in terms of nutritional value, then 15-17 g of fiber per day is gained from strength – there is too much refined food in our life.

The recommended dose of pectin for the general population is 4 g per day for adults and 2 g for children.With an increased radioactive background, the rate of pectin should be increased to 15 g per day. An excess of pectin in the body can cause allergic reactions, fermentation in the colon, accompanied by flatulence and a decrease in the absorption of proteins and fats. Have I already said that dietary fiber is contained only in plant foods? No, you guessed it yourself. But the content of dietary fiber, or rather pectins and fiber, varies greatly.

Products containing dietary fiber 90 100

Vegetables

Berries and fruits

Cereals, legumes

Nuts and Seeds

The amount of pectin substances can vary for various reasons.The first is the varietal qualities of vegetables and fruits. More clearly on pears, remember how different they are – with a thin peel (conference pear), with a thick one (Chinese pears). In addition, during storage, the amount of pectin in fruits decreases, so it is healthier to eat fresh fruits and vegetables.

The amount of fiber also varies depending on the varieties, which is clearly seen in the example of the now popular chickpea. There are two types on sale: white chickpea chick-pea desi it is yellow, dry dirty yellow or gray and brown chick-pea kabuli (popular in India) it is dark brown, dry almost black.The pectin and fiber content, as well as the total carbohydrate content (starch is almost 1.5 times more in white chickpeas), are very different. In addition, the amount of fiber and total carbohydrate content depends on whether you are using peeled chickpeas (no shells) or unpeeled chickpeas in your meals. I collected this article literally bit by bit from reference books, not only in Russian, for example, “Dietary fiber profile of food legumes” Sarhad J. Agric. Vol. 23, No. 3, 2007.

By the way, in addition to pectins and fiber, some products contain other dietary fibers – mucus – substances of various chemical composition, mainly polysaccharides, but close to pectins.They selectively absorb other harmful substances in the intestine, reducing putrefactive processes in it, contribute to the healing of its mucous membrane and the removal of excess cholesterol from the body. Their source is, first of all, flaxseed (6-12%), mucus is also present in rye grain.

To summarize: are the richest in fiber, and dietary fiber in general, primarily legumes, nuts and seeds, especially flaxseed, whole grain flour, then vegetables (especially onions, carrots and beets), fruits (especially avocados, dried fruits ) and berries (especially cranberries, raspberries, black currants).Moreover, fruits have the highest content of dietary fiber in the peel.

Do not discount some spices, such as cinnamon. It is very rich in dietary fiber. I could not find information on how much pectin is in it, and how much fiber, it is only known that the total amount of dietary fiber is 53 g per 100 g, which is more than half. So cinnamon enriches baked goods not only in taste, but also structurally.

How much and what to eat to get enough fiber 90 100

To get the required amount of fiber 25-35 g, you need to eat a lot of vegetables and fruits, for example, 1 kg of apples or 1 kg of pears, or 1 kg of carrots, or 1 kg of cabbage or 1 kg of pumpkin, 1.5 kg of apricots, or 2 kg of melon.You can overeat berries – only half a kilo of currants! But you won’t eat that much every day.

One of the main suppliers of dietary fiber is rye bread (8.3 g of fiber per 100 g of bread), grain (8 g of fiber), doctor’s roll (with bran – 13 g of fiber), cereals (oatmeal – rolled oats, buckwheat – 10-11 g of fiber). But count how much bread do you eat? A slice of bread weighs 20-30 g, one large plate of oatmeal – only 40 g of cereal. A large bowl of buckwheat contains just 8 grams of fiber.

Children are especially lacking in dietary fiber, in particular fiber, it is difficult to force them to eat vegetable salads, whole grain bread, legumes. Nuts and dried fruits are saved.
If you revise your diet and start eating more fiber-rich foods, one not entirely pleasant moment appears – an increase in the amount of carbohydrates or fat and the total calorie content. The fact is that in fruits and dried fruits, for example, in addition to dietary fiber, there is a mass of sugars, in nuts – fats.

In the same apples, in addition to pectin and fiber, 10 g of sugars for every 100 g of weight, in prunes – 38 g of sugar. The average carbohydrate intake for a person is 250-450 g (depending on weight and physical activity). The same is the case with nuts and seeds – you can sort out fat, the norm of which is about 40-50 g per day.

I tried to compose the daily food for the day, from the most common products, so as to more or less bring it closer to the norms. Honestly, it’s not that easy! Do not judge strictly, an approximate option for a day, which should be broken down into 5-6 meals:

• 120 g (5-6 slices) rye bread,
• 200 g cottage cheese 5%,
• 200 g of boiled long grain rice,
• 200g boiled pasta,
• 100 g boiled chicken fillet,
• 200 g pink salmon baked without oil,
• 200 g fresh cucumber (1 cucumber),
• 150 g fresh tomato (1 small),
• 10 g vegetable oil (tablespoon),
• 100 g mandarin (2 small),
• 500 g apples (2 large or 3 medium),
• 60 g sugar (10 tsp.spoons for tea or coffee),
• 20 pieces (20 g) almonds.

Total: 130 g of proteins, 44.6 g of fat, 275 g of carbohydrates, of which 39 g of dietary fiber, 2054 kcal in total. Designed for a person with an energy requirement of 2000 calories (+/- 50), doing amateur strength training 3 times a week, not trying to lose weight. You can replace vegetable oil with butter by adding it to the side dish, then you will have to eat vegetables raw so as not to go overboard with fats and calories.

Diet option: remove all apples from the above list, add a plate of boiled lentils (200 g) and get: 140 g of proteins, 43 g of fat, 210 g of carbohydrates, of which 39 g of dietary fiber, 1811 kcal in total – more fitness option – small a calorie deficit and fewer carbs will help you shed fat a bit.

Another variant of the diet: we completely remove sugar, replace it with 100 g of prunes (1 piece without pits weighs 8-10 g), then the hated lentils can be replaced with a portion of 300 g of potatoes baked in spices (without oil or with a drop of oil). We get: 134 g of proteins, 44 g of fat, 224 g of carbohydrates, of which 38.6 g of dietary fiber, 1849 kcal in total.

Sometimes there are times when there is no desire or opportunity to eat vegetables and fruits. Most often, this is in the process of losing weight. Here carbohydrates (sometimes fats) are cut.And they are cut down very much – less than 100 g per day. But then the intake of dietary fiber is very sharply reduced, literally up to 2-4 g. This threatens with a serious violation of the regularity of the “stool”. In such cases, special products with a high fiber content come to the rescue: wheat bran, oat, rye (25-55 g of fiber), flax flour (25 g of fiber), soy flour (14 g of fiber).

But, perhaps, a separate article should be devoted to each of these products …

90,000 Fiber: what is it, the benefits, where it is contained :: Health :: RBC Style

© Dose Juice / Unsplash

author

Yulia Tsiruleva

10 June 2020

We try to take into account the amount of protein, fat and carbohydrates in order to eat well.But we often forget about another important element – fiber. We figure out how much dietary fiber and why the body needs it.

1. How Fiber Works
2. How much fiber does the body need
3. How to choose products
4. What foods are rich in fiber
5. How to lose weight with fiber
6. Daily Diet

Fiber is dietary fiber that does not provide us with energy and cannot be digested by the body, which is why food and beverage manufacturers do not count fiber when listing nutritional information.Why shouldn’t you forget about fiber and what is its benefit?

How fiber works 90 100

Fiber fibers are processed by beneficial intestinal microflora and support the stable functioning of the digestive system. Fiber reduces hunger, which helps you avoid overeating and control your weight. Soluble dietary fiber regulates blood sugar and cholesterol levels, while insoluble fiber cleanses the body and detoxifies. And this is only part of the beneficial properties of fiber.

In February 2019, Harvard University School of Medicine published the results of 250 studies [1] that support the protective function of dietary fiber.Approximately 30 grams of fiber in your daily diet reduces the risk of heart disease, heart attacks, strokes, type 2 diabetes and colon cancer by 16-24%.

According to the US National Library of Medicine, eating a diet rich in fiber reduces mortality from infectious and respiratory diseases from 24% to 56% in men, and from 34% to 59% in women [2].

Fiber is extremely important for intestinal microflora

© Maddi Bazzocco / Unsplash

How much fiber does the body need 90 100

The more – the better, experts say [3].American scientists point out [4] that women and men under 50 years old need 25 and 38 grams of fiber per day, and after 50 – 21 and 30 grams, respectively. This is roughly equivalent to a cup of lentils, a bowl of boiled beans or broccoli with butter, two pears, a large bowl of tomato and cucumber salad, a serving of vegetable soup, and a handful of prunes.

Dietitians from the UK add [5] that children from 2 to 5 years old need 15 grams of fiber per day, from 5 to 11 years old – 20 grams and from 11 to 16 years old – 25 grams.The average teenager needs to eat 2-3 vegetables a day – these can be cucumbers, tomatoes or carrots, the same amount of fruits (for example, bananas, kiwi, pears, apples), 1-2 whole grain toast, a serving of vegetable soup, a plate of baked eggplant or boiled broccoli, a serving of whole grain porridge (buckwheat, rice, oatmeal), a cup of dried fruit. Experts advise offering children and teenagers more raw vegetables and fruits, so you can add vegetable and fruit salads and vegetable juices in excess of the minimum daily allowance or instead of hot meals.

Children may be offered fiber in the form of raw vegetables

© Foodism360 / Unsplash

How to choose products 90 100

Experts recommend natural foods high in fiber. For example, the optimal content would be 6 or more grams of fiber for cereals and muesli, 3 or more for bread and crackers, 4 or more for pasta.It’s important to make sure that whole grains have a minimum of 1 gram of fiber per 10 grams of carbs. The best ratio would be 1: 5. Nutritionists emphasize that the words “multigrain” or “12 grains” in the name themselves do not mean anything – you need to check the list of ingredients.

What foods are rich in fiber 90 100

First of all – eat as many natural plant foods as possible. Fresh fruits and nuts are often more expensive than regular sweets, and there is not always time to prepare inexpensive grains, beans and lentils, but this will help you maintain a balanced diet.

Experts consider the leaders in fiber content [6]:

1. Wheat bran – 43.6 grams of fiber per 100 grams of product.
2. Chia seeds – 34.4 gr.
3. Dried fruits (figs, apricots, dried apricots) – 18 gr.
4. Almonds – 12.5 gr.
5. Buckwheat – 11.3 gr.
6. Dark chocolate – 10.9 gr.
7. Oats (oatmeal) – 10.6 gr.
8. Artichokes – 8.6 gr.
9. Peas – 8.3 gr.
10. Barley, oat and pearl barley groats – 8.0 gr.
11. Lentils and chickpeas – 7.9 gr.
12. Raspberries, gooseberries, blackberries – 6.5 gr.
13. Beans – 6.4 gr.

How to Lose Weight with Fiber 90 100

Soluble fiber helps to cope with belly fat [7] – one of the most dangerous types of obesity according to experts. An additional 10 grams of plant fiber in the daily diet reduces the risk of overweight by 3.7% [8].

Fiber keeps the intestinal microflora healthy, reduces the production of hormones [9] that cause hunger and slows down the movement of food in the intestines, helping not to overeat.

As with most weight loss methods, a diet rich in plant fiber alone is not enough to lose weight and sustain gains. Consideration should also be given to general health [10], normal eating habits, sleep quality and physical activity.

To add fiber to your daily diet, you need to eat as many natural plant foods as possible.Fresh fruits and nuts are often more expensive than regular sweets, and there is not always time to prepare inexpensive grains, beans and lentils, but this will help you maintain a balanced diet.

If you decide to lose weight with the help of fiber, then you should pay attention to:

• raw and cooked vegetables;
• Whole grain flakes, muesli;
• oatmeal;
• soups with vegetables, beans or beans;
• vegetarian stews made from different varieties of beans and vegetables;
• salads with seeds, berries and cereals.

In addition, nutritionists advise snacking on broccoli, carrots, beans or cauliflower with hummus or fresh salsa, and adding nuts, berries and fruits to plain sugar-free yogurts.

How to determine the approximate amount of fiber in a serving of food [11]:

© Table: Fiber content of food

Daily Diet

The UK National Health Service provides an example of a high fiber diet (approximately 32.5 grams of fiber per day) [12].

Breakfast

Two whole wheat toast, a banana, and a glass of fruit juice – 9.4 grams of fiber.

Lunch

Jacket baked potatoes, 200 grams of beans in tomato sauce without salt and sugar, and an apple – 13.6 grams of fiber.

Dinner

Vegetable curry with tomato sauce, onions and spices, whole grain rice, low-calorie fruit yogurt – 6.5 grams of fiber. Since yogurt can contain a lot of sugar, you need to check its composition.

Snack

A handful of nuts without sugar and salt – 3 grams of fiber.

Points to remember:

• the body will take time to get used to a large amount of fiber, so it is worth increasing its proportion in the diet gradually;

• need to drink more water to aid digestion;

• fiber in raw vegetables may irritate sensitive stomach and intestines;

• Before changing your diet, you should consult your doctor, especially if you have health problems.

90,000 20 healthiest vegetables and related foods for the ketogenic diet

As you know, vegetables are low in calories, but they are rich in vitamins, minerals and other important nutrients.

In addition, many vegetables are low in carbohydrates and high in fiber, making them ideal for any low carbohydrate diet.

The definition of a low-carb diet varies over a fairly wide range, but most are less than 150 grams of carbs per day, and some, such as the keto diet, are up to 20 grams per day.

Whether you’re on a low-carb diet or not, eating more vegetables is good for you anyway.

Below is a list of 20 healthy, low-carb vegetables you can and should want to include in your diet.

Garlic

Garlic has long been known for its beneficial effects on the immune system.

Research has shown that it can increase resistance to colds and lower blood pressure.

By weight, this is a fairly high-calorie product, but since its taste and aroma are very strong, it is usually consumed in small quantities, therefore, it is also suitable for a keto diet.

One medium clove of garlic contains 1 g of carbohydrates, one tenth of which is fiber.

Bow

Onions are a delicious nutritious vegetable.

Although they are quite high in carbohydrates by weight, they are usually consumed in small amounts due to their strong taste.

In 100 grams of onion there are 9.3 grams of carbohydrates, with 1.7 grams of dietary fiber. But due to its strong taste, it usually requires less than other vegetables.

Onions are very high in the antioxidant quercetin, which helps lower blood pressure.

In one study of overweight and obese women with polycystic ovary syndrome, consumption of red onion was found to lower LDL (low density lipoprotein) cholesterol.

Avocado

Avocado is a truly unique fruit.Yes, technically avocado is a fruit, although it is generally consumed as a vegetable.

It is high in healthy fats and very low in net carbs. 100 grams of avocado contains 8.5 grams of carbohydrates, 5.7 of which are dietary fiber.

Avocados contain oleic acid, a type of monounsaturated fat that has beneficial effects on health.

He, in addition, is a good source of vitamin C, folic acid and potassium.

Red bell pepper

Red bell peppers, or just bell peppers, or bell peppers, or paprika, are incredibly nutritious.

It contains antioxidants called carotenoids that can reduce inflammation, reduce the risk of cancer, and protect the body from oxidative stress.

100 grams of red pepper contains only 5.7 grams of carbohydrates, of which 1.4 grams are dietary fiber.

Vitamin A in this vegetable is 93% of the daily value, and all vitamin C is 317%. And since vitamin C is often not enough on a low-carb diet, pepper can be considered a very good product for a ketogenic diet.

Green, orange and yellow peppers have a similar chemical composition, but red peppers have the highest levels of antioxidants.

Tomatoes

Tomatoes have a number of impressive health benefits.

They are technically a berry, but are usually eaten as a vegetable.

They have a low level of digestible carbohydrates. 100 grams of tomatoes contain 3.9 grams of carbohydrates, 1.2 grams of dietary fiber.

Tomatoes are a good source of vitamins A, C and K.In addition, they are high in potassium, which can help to avoid a deficiency in this substance, and, accordingly, and reduce blood pressure and the risk of stroke.

They have also been shown to strengthen the endothelial cells lining blood vessels, and their high lycopene content may help prevent prostate cancer.

Cooked tomatoes increase the lycopene content and the addition of fats such as olive oil during tomato cooking has been shown to increase its concentration.

Cucumbers

Low carbohydrate refreshing vegetables.

100 grams of cucumbers have 3.6 grams of carbohydrates and about half a gram of dietary fiber.

Although there are not too many vitamins or minerals in cucumbers, they contain a compound called cucurbitacin E, which has beneficial effects on health.

Laboratory results show that it has anti-cancer and anti-inflammatory properties and counteracts degenerative changes in the brain.

Radish

A bright pink vegetable with a bright taste, which also contains a little carbohydrates.

100 grams of radish contains 3.5 grams of carbohydrates, 1.6 grams of dietary fiber.

There is a relatively high amount of vitamin C in radishes.

Another radish, like many other vegetables of the cabbage family, namely, it belongs to this family, reduces the risk of breast cancer in postmenopausal women by changing the way estrogen is metabolized in the body.

Celery

Celery is extremely low in net carbohydrates

Celery is extremely low in digestible carbohydrates.

100 grams of a vegetable contains 3.4 grams of carbohydrates, 1.6 of which are dietary fiber.

It is also a good source of vitamin K.

In addition, it contains luteolin, an antioxidant that has many beneficial properties, including in the treatment of cancer.

Spinach

Leafy green vegetable, very useful for health. It is an excellent source of vitamins and minerals, in particular it contains a lot of vitamin K.

It is very low in carbohydrates.Especially in raw spinach. 100 grams of raw spinach contains 3.6 grams of carbohydrates, 2.2 of which are dietary fiber.

Lettuce

Lettuce is one of the lowest carb vegetables.

100 grams of lettuce contains 3.3 grams of carbohydrates, of which 2.1 are dietary fiber.

Depending on the variety of lettuce, it can also be a good source of certain vitamins.

For example, romaine and other dark green varieties are rich in vitamins A, C and K.They also have a lot of folate.

Folate helps lower homocysteine ​​levels, a compound known to increase the risk of heart disease. In one study of 37 women who consumed foods high in folate for five weeks, homocysteine ​​levels were reduced by 13% compared to a low-folate diet.

Kale salad

This is a unique product. It contains a lot of minerals and vitamins. In terms of the amount of iron and calcium, it is comparable to meat and dairy products, while remaining a lettuce.

Keil is rich in antioxidants such as quercetin and kaempferol. The extremely beneficial flavonoid kaempferol, for example, can fight cancer cells in addition to fighting free radicals. It was also found that these flavonoids lower blood pressure, may also help protect against heart disease, type 2 diabetes and other diseases.

100 grams of kale contains 10 g of carbohydrates, 2 g of which are dietary fiber. Plus, it’s surprisingly high in vitamin A and vitamin C.

Green beans

String beans or green beans are legumes. However, unlike lentils or beans, they have significantly fewer carbs.

100 grams of green beans contains 7.9 grams of carbohydrates, 3.2 grams of which are dietary fiber.

Green beans are rich in a pigment called chlorophyll, which researchers believe can protect the body from cancer.

In addition, green beans contain carotenoids that improve brain function.

Asparagus

Asparagus is a wonderful vegetable. 100 grams of this spring vegetable contains 3.1 carbohydrates, of which 1.5 are dietary fiber. Asparagus is also a good source of vitamins A, C and K.

Research on asparagus has shown that asparagus can help stop the growth of several types of cancer, as well as neuroprotective effects and reduce cognitive impairment.

Broccoli

Broccoli can be considered a superfood. Broccoli may reduce insulin resistance in type 2 diabetics, according to research.The second amazing property of this vegetable is that it is able to protect against several types of cancer, including prostate cancer.

100 grams of broccoli contains 6.64 grams of carbohydrates, of which 2.6 are dietary fiber.

Broccoli contains a lot of vitamin C and K.

Cauliflower

Cauliflower is a fairly popular and versatile vegetable.

It contains only 5.3 grams of carbohydrates, 2.5 of which are dietary fiber.

It contains a lot of vitamin C and vitamin K.

It has a mild neutral taste and can be used as a substitute for potatoes, rice and other foods with a higher carbohydrate content.

Like other crucifers, cauliflower reduces the risk of cardiovascular disease and cancer.

Brussels sprouts

Brussels sprouts are another delicious cruciferous vegetable.

100 grams of cooked Brussels sprouts contains 7.1 grams of carbohydrates, with 2.6 grams of dietary fiber.

It contains 80% of the daily intake of vitamin C and 137% of vitamin K.

What’s more, controlled human studies show that consuming Brussels sprouts may reduce cancer risk factors, including colon cancer.

Cabbage

Cabbage has impressive health benefits.

Like many members of the cabbage family, this vegetable may help reduce the risk of certain cancers, including esophageal and stomach cancers.

100 grams of cabbage contains 5.8 grams of carbohydrates, 2.5 grams of which are dietary fiber.

It also provides 54% of the daily intake of vitamin C and 85% of the daily intake of vitamin K.

Zucchini zucchini

Zucchini is a popular vegetable and the most common type of summer squash. Summer squash has a long shape and a soft skin that you can eat.

Winter zucchini, on the other hand, has a variety of shapes, an inedible rind, and contains more carbohydrates than summer varieties.

100 grams of zucchini contains 3.3 grams of carbohydrates, 1.1 grams of which are dietary fiber.

Eggplant

In the east, eggplant is considered a longevity vegetable. It is most popular in Italian and Asian dishes.

A 100-gram serving of chopped, cooked eggplant contains 8 g of carbohydrates, two of which are dietary fiber.

Eggplant is low in vitamins and minerals, but it can help lower cholesterol levels and improve other indicators of heart health.

It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers report that nasunin helps reduce free radicals, and our bodies protect against premature aging, can protect cell membranes from damage and brain health.

Mushrooms

Let’s start with the fact that mushrooms are very low in carbohydrates. 100 grams of porcini mushrooms contains 3.3 grams of carbohydrates, 1 gram of which is dietary fiber.

Mushrooms have strong anti-inflammatory properties.

As a conclusion, there are many delicious vegetables that can be beneficial to include in a low-carb diet such as a keto diet.

In addition to being low in carbohydrates, they can reduce your risk of certain diseases and improve your overall health.

90,000 Fiber – what is it? Fiber-rich foods – complete list

Fiber (or dietary fiber) is a plant component that cannot be digested in the human stomach.Despite this, fiber plays an important role in the metabolic process – both for the maintenance of digestion and for maintaining normal blood sugar and cholesterol levels.

Fiber-rich foods primarily include grains and stems of plants – in addition, it is abundant in nuts, vegetables and various cereals. Among other things, eating foods that contain fiber are beneficial in terms of their vitamins, minerals and natural antioxidants.

// Fiber – what is it?

Fiber is a type of complex carbohydrate.In fact, it forms the structure of vegetables, and is also the material for the shell of the grain. There is a lot of dietary fiber in bran, cereals, grains, nuts, any vegetables and fruits – you will find detailed tables later in the material.

Although fiber is not absorbed by the body, it ensures the movement of food through the intestines and improves its microflora¹. The good thing about fiber foods is their low glycemic index – eating them regularly helps maintain stable blood sugar levels.

Soluble fiber found in fruits and a number of other foods turns into a gel-like substance in the stomach – serving as food for beneficial bacteria. In turn, coarse insoluble coarse fiber improves digestive mechanics.

// Fiber – in short:

• dietary fiber contained in plants
• is necessary for digestion
• acts as a prebiotic

// 9003 // read more:

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On average, the daily intake of fiber for adults is 30 g, for children – 20-25 g¹.Athletes on a muscle-building diet need up to 40 grams of fiber per day (due to the higher calorie intake) ².

In addition, when following a diet for weight loss (especially in the case of low-carbohydrate and no-carbohydrate diets), it is extremely important to ensure that fiber-rich foods are always kept in the diet – otherwise digestive problems may arise.

// Read more:

Foods rich in fiber

The most fiber-rich food is bran – in fact, it is the ground shell of the grain.Then on the list are seeds and nuts – the inside is soluble fiber, the outside is insoluble. Also, a lot of dietary fiber is found in all types of legumes, seeds and nuts:

1. Bran

Bran is the leader in dietary fiber content. Fiber they contain up to 45% by weight. They are a ground shell of grains of various cereals (wheat, rye, oats and even rice). It is important to remember that as a product of wheat processing, bran is usually contained in the composition of gluten.

// Gluten – what is the harm to the body?

2. Chia seeds

Chia seeds contain soluble fiber that absorbs liquid like a sponge – it is more than 30% of the mass in chia. Note that flaxseed also has similar health benefits, with up to 25% soluble fiber.

// Chia seeds – what are the benefits?

3. Cereals

Each of the cereals has its own characteristics. For example, oatmeal contains beta-glucan, which normalizes blood sugar levels and reduces hunger.Bulgur contains the most fiber (almost 20%) and is the healthiest version of wheat.

// Bulgur – cereals with a low glycemic index

4. Pseudo-grains

Formally, buckwheat, quinoa and millet do not belong to cereals. These are pseudo-grains – in fact, they are the seeds of plants. Usually they contain from 10% to 15% of dietary fiber – meaning the weight of dry cereals before cooking – there are fewer of them in porridge.

// Boiled buckwheat – calorie content and composition

5.Legumes

An example of useful legumes is lentils, which contain not only 10% fiber, but also 25% vegetable protein. Among other things, lentils, peas and soybeans are also high in fiber and have a low glycemic index.

// Lentils – composition, benefits and harms

6. Dried mushrooms and dried fruits

The high fiber content of dried mushrooms and dried fruits is explained by the mechanics of production. As the water literally dries up, the remainder of the dry weight falls on simple carbohydrates (up to 60-70% by weight) and coarse dietary fiber (from 10 to 12%).

7. Nuts

The rule of thumb is that the fatter the nut, the more fiber it contains. An example is macadamia nut and pistachio – leaders in both calorie content and the amount of plant fiber. It accounts for 10% of the weight. The rest of the nuts are less.

// Macadamia nuts – what are the benefits?

8. Vegetables

Strictly speaking, vegetables do not contain so many plant fibers in terms of weight – about 2-5% by weight.However, the average serving of vegetables usually weighs more than the average serving of cereals. In addition, there are more indigestible carbohydrates in the rhizomes.

// Vegetables – carbohydrate and fiber content

Dietary fiber – functions and benefits

Foods high in fiber have a low glycemic index. The presence of insoluble dietary fiber in the stomach makes it difficult to digest carbohydrates, preventing their rapid absorption. Such products provide a long-lasting feeling of fullness.

Dietary fiber physically fills the intestines, causing it to block hunger and send a satiety signal to the brain, which prevents overeating. Ultimately, fiber slows down the absorption of glucose into the bloodstream, positively affecting sugar and insulin levels.

// Benefits of fiber:

• Regulates blood sugar
• Normalizes cholesterol metabolism
• Aids digestion
• Provides satiety

What is the danger of deficiency?

The lack of fiber in the foods used not only impairs digestion, but also leads to an increase in blood glucose levels, provoking insulin resistance.In addition, the lack of fiber in the diet is associated with the activation of the mechanisms of deposition of bad cholesterol on the walls of blood vessels.

It should be noted that the lack of fiber is primarily a consequence of a complex malnutrition, characterized by a lack of plant food. Deficiency of dietary fiber occurs when you follow a diet rich in meat products and fast carbohydrates (rice, starch).

// Read more:

Fiber content in foods

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Brief table of fiber content in foods:

Fruit 918 12-15 g

// Complete table of foods with fiber, showing percentage of RDA:

Dried apricots

0 ​​Buckwheat 47%

(

918 930 eleven.1 g

grips

0% 9033 g

// Read more:

***

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Fiber is the dietary fiber of plants.Foods containing fiber not only affect hunger, but also lower blood glucose and cholesterol levels. Fiber is especially abundant in various seeds, green vegetables, as well as whole grains and pseudo-cereals.

Scientific sources:

1. The Nutrition Source: Fiber, source
2. Fiber: How Much Do You Need ?, source
3. Beta Glucan: Health Benefits in Obesity and Metabolic Syndrome, source

Continuing topic

Date of the last update of the material – October 12, 2020

90,000 top-20 foods that you need to include in your diet

Everyone who cares about their health knows about the benefits of fiber in the diet.This fiber is found in most plants and is an essential nutrient for promoting healthy gastrointestinal function, lowering blood sugar levels and losing extra pounds.

Its beneficial properties were described by Hippocrates, and today everyone who promotes healthy eating speaks about it. What is this supercomponent and what foods with fiber should be included in the diet – we will analyze further.

What is fiber?

Dietary fiber, also known as fiber, is a food component that is not digested by stomach enzymes.Namely – the shell and pulp of plants – grains, legumes, vegetables, fruits and berries. It is not found in dairy products, eggs, fish, meat; it contains fiber in products of exclusively plant origin. But even different fiber-rich foods contain different types of fiber that act differently on the body. And we all need them.

If we briefly talk about how exactly fiber is useful for weight loss, then in the stomach it absorbs gastric juice, the volume increases and satiety sets in earlier, which helps a person not to overeat.

The RDA for fiber is 25 g for women and 38 g for men. However, most people eat only about half of what they eat, or a maximum of 15-17 grams of fiber per day. Fortunately, increasing your intake of valuable dietary fiber is easy enough – try including healthy foods that contain fiber in your diet. Ahead – 20 of them.

Foods high in fiber 90 100

Fruit

1.Pears (3.1%)

Pear is a very tasty and nutritious fruit. And it is one of the best fruit sources of dietary fiber.

Fiber content: 5.5 g per medium pear or 3.1 g per 100 g

2. Strawberry (2%)

Not only are strawberries an incredibly tasty and nutritious berry, but also very healthy and low in calories. It contains a whole complex of vitamins: A, B, C and others, powerful antioxidants, as well as various minerals and nutrients: iron, magnesium, potassium, calcium, sodium, phosphorus, silicon, zinc and copper.

Fiber content: 3 g per cup or 2 g per 100 g

3. Avocado (6.7%)

Avocados are one of the main sources of healthy vegetable fats, especially needed by the female body, and have numerous health benefits. It is rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins.

Fiber content: 10 g in one whole avocado or 7 g per 100 g

4.Apples (2.4%)

Delicious and satisfying apples are another valuable source of dietary fiber and iron. In addition, they contain vitamins B, C, E, PP, potassium, calcium, magnesium, iodine, manganese and pectin, as well as nicotinic acid and pyridoxine.

Fiber content: 4.4 g in a medium apple or 2.4 g per 100 g

5. Raspberry (6.5%)

Raspberry reads probably the most delicious medicine in the world. The fragrant wild berry is very healthy and nutritious, and is also full of vitamin C and beneficial minerals.

Fiber content: 8 g per cup or 6.5 grams per 100 g

6. Bananas (2.6%)

Bananas are a good source of many nutrients, including vitamins C, B6 and potassium. A green or unripe banana also contains significant amounts of resistant starch (a type of indigestible carbohydrate) that functions as fiber.

Fiber content: 3.1 g in a medium banana or 2.6 g per 100 g

Other high fiber fruits: blueberries (2.4%), blackberries (5.3%), apricots (2%).

Vegetables

7. Carrots (2.8%)

Carrots are a tasty, crunchy, low-calorie and highly nutritious root vegetable. It is rich in vitamin K, vitamin B6, magnesium and beta-carotene – the provitamin of vitamin A.

Fiber content: 3.6 g in one medium carrot or 2.8 g per 100 g

8. Beetroot (2.8%)

Beets contain a variety of important nutrients such as folate, iron, copper, manganese and potassium.It is also loaded with inorganic nitrates, which have various benefits related to blood pressure regulation and exercise.

Fiber content: 3.8 g per root vegetable or 2.8 g per 100 g

9. Broccoli (2.6%)

Broccoli is one of the healthiest and most nutritious foods on the planet. They contain vitamin C, vitamin K, folate, B vitamins, potassium, iron, and manganese, as well as antioxidants and powerful cancer-fighting nutrients.Broccoli has a relatively high protein content compared to most vegetables.

Fiber content: 2.4 g per cup or 2.6 g per 100 g

10. Artichokes (8.6%)

Artichokes don’t often make headlines and nutritional guides. However, this vegetable is packed with nutrients and is one of the world’s best sources of fiber.

Fiber content: 10.3 g per artichoke or 8.6 g per 100 g

11.Brussels sprouts (2.6%)

Brussels sprouts are incredibly healthy fruits. It is very rich in vitamin K, potassium, folate and powerful cancer-fighting antioxidants.

Fiber content: 4 g per cup or 2.6 g per 100 g

Other high fiber vegetables: Almost all vegetables contain significant amounts of fiber; other notable examples are cabbage (3.6%), spinach (2.2%) and tomatoes (1.2%).

Legumes

12. Lentils (7.9%)

Protein-rich lentils contain many important substances for the body and are considered one of the most nutritious foods in the world.

Fiber content: 15.6 g per cup of cooked lentils or 7.9 per 100 g

13.Beans (6.4%)

Beans are a popular type of legume. Like other legumes, it contains a large amount of vegetable protein, various vitamins and minerals.

Fiber content: 11.3 grams per cup of cooked beans, or 6.4 per 100 grams

14. Peas (8.3%)

Both young and split peas are useful and nutritious products rich in fiber and other valuable substances.

Fiber content: 16.3 g per cup of cooked peas or 8.3 g per 100 g

15.Chickpeas (7.6%)

Chickpeas are a popular type of legume that is packed with nutrients, including protein, healthy fats, and a range of vitamins. Thanks to its high fiber content, it improves digestion, has a beneficial effect on the heart, and also regulates blood sugar levels.

Fiber content: 12.5 g per cup cooked chickpeas, or 7.6 per 100 g

Other high fiber legumes: black beans (8.7%), edamame (5.2%), lima beans (5.3%) and baked beans (5.5%).

Most legumes are high in protein, fiber and various nutrients. They are some of the most affordable sources of quality nutrition in the world.

Cereals

16. Quinoa (2.8%)

Quinoa porridge is a healthy superfood that has become incredibly popular among healthy lifestyle enthusiasts over the past few years. It is a treasure trove of nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants.

Fiber content: 5.2 grams per cup of cooked quinoa, or 2.8 grams per 100 grams

17. Oatmeal (10.6%)

Oatmeal is one of the healthiest grain products. They are rich in vitamins, minerals and antioxidants, and they also contain powerful soluble fiber (oat beta-glucan), which has a beneficial effect on cholesterol and blood sugar levels.

Fiber content: 16.5 grams per cup uncooked oatmeal or 10.6 grams per 100 grams

Other high fiber grains

Almost all grains are high in fiber.However, one of the first places is occupied by bran, 100 g of which contains 15 g of dietary fiber. Just add 1 tablespoon daily to cereals, salads, yoghurts or kefir.

This also includes popcorn (14.5 g per 100 g). Therefore, if your goal is to increase your fiber intake, popcorn may be one of the best snack options.

Seeds, nuts and other

18. Almonds (12.5%)

Almonds are very rich in a variety of nutrients, including healthy fats, vitamin E, manganese and magnesium.And it is an excellent choice for a daily snack that you can always take with you.

Fiber content: 3.4 g / oz or 12.5 g / 100 g (29).

19. Chia seeds (34.4%)

Chia seeds are another popular superfood recommended by all health food gurus. The tiny black seeds are very nutritious and are high in magnesium, phosphorus, calcium and of course fiber.

Fiber content : 10.6 g per 1 tbsp.l. or 34.4 g per 100 g

Other high fiber nuts and seeds: coconut (9%), pistachios (10%), walnuts (7%), sunflower seeds (8.6%) and pumpkin seeds (18.4%).

20. Dark chocolate (10.9%)

Dark chocolate is perhaps one of the most delicious foods in the world. It is also surprisingly rich in nutrients and is one of the most valuable sources of antioxidants and fiber.