Fiber is a necessary component of any healthy, balanced diet. It can aid with digestion, help regulate cholesterol levels, and even reduce the risk of heart disease.

Finding good sources of fiber, however, can be difficult while maintaining a keto-friendly diet due to many fiber sources being coupled with high carbohydrate foods.

The good news?

you can still get the fiber you need without having to compromise your keto lifestyle, but extra care must be taken when planning your diet.

In this article,

We’re going to take a look at the top ten high-fiber, low-carb foods you should be eating on your keto diet!

#1 Spinach

We’ve all heard of spinach, but do we really know just how good it is for us?

These thin green leaves have a high potassium content which can help lower blood pressure, and it’s also a great source of Vitamins A and C.

They contain hardly any calories or carbs so you can load up on these without hesitation.

A 30g serving contains:

  • 1.1g carbs
  • 0.7g fiber (net carbs of 0.4g)

This makes spinach a must-have on your keto diet!

#2 Flax seeds

Flax seeds are another great high-fiber food on the keto diet due to its wealth of B vitamins and other minerals.

A 50g serving holds 196mg of Magnesium—that’s 49% of your recommended daily intake.

There are almost no usable carbs in them, with a 50g serving containing:

  • 15g of carbs
  • 14g of that being fiber

This consists of both soluble fiber and insoluble fiber, and the two together can promote a healthy digestive system [1].

#3 Broccoli

This tree-like vegetable is a versatile item that’s used in many different cuisines. It has a high protein-punch for a vegetable and it’s packed with Vitamins A, B, and K. Antioxidants are another bonus to broccoli, as they’ll help protect your cells from free radicals.

Be aware that there are certain methods of cooking broccoli, like boiling or frying, that can negate the effects of some nutrients, such as Vitamin C. Steaming [2] is the most effective method of cooking when trying to retain all the goodness in broccoli.

#4 Chia seeds

Chia seeds are an excellent food and they can be used in pretty much anything—porridge, yogurt or even salads.

They are naturally high in protein and calcium which will speed up the recovery of muscles and sustain the strength of bones and teeth. Not to mention the fact that they carry:

  • 10.6g of fiber per/28g serving

This puts them in a strong position on this list!

#5 Avocado

Not only are avocados great for making fresh guacamole or adding a twist to your morning Eggs Benedict, but they are also filled with vitamins, minerals and healthy fats.

They lower blood pressure by having a high potassium content (even higher than bananas!) and contain very little sodium or cholesterol, making them the ultimate superfood perfect for the keto diet. [3]

#6 Psyllium

Psyllium, most commonly known as a laxative, is a fiber supplement that derives from the seed husks of the Asian plant; Plantago ovata.

It’s another soluble fiber, meaning it can help relieve symptoms such as diarrhea by absorbing what goes through the digestive system.

On top of that, it allows healthy bacteria to grow inside your stomach, as it’s prebiotic, resulting in a stronger immune system when fighting infection.

It may appear difficult to find at first, but you can pick some up online and in most health stores.

#7 Almonds

Almonds are a great source of fiber and nutrients, as well as being high in monounsaturated fatty acids.

A one-ounce serving of dry, roasted almonds contains 36% of your daily recommended magnesium intake, which can help lower blood pressure and neutralize blood sugar levels for those with diabetes.

It also has a high Vitamin E content which helps promote healthy eyes and skin. However, the same one-ounce serving also contains 299 calories so make sure it’s an occasional snack and you don’t overdo it!

#8 Eggplant

Often believed to be a vegetable, eggplant is actually a fruit since they have seeds in the center.

Eggplants have long been a chef favorite, as there are a number of ways to prepare it. Tastiness aside, this fruit is also a great source of Manganese which makes up a part of ‘Superoxide Dismutase,’ a crucial antioxidant enzyme [4] in your body responsible for protecting cells from free radicals and infection.

The best part is that you can eat eggplant guilt-free, as a 100g serving contains as little as 24 calories, yet also hits 14% of your daily fiber intake.

#9 Artichoke

A medium artichoke (120g) gives a generous helping of fiber, coming in at 10.3g.

Just this amount alone will cover 41% of your daily fiber intake!

You can find lots of vitamins and minerals in the vegetable, with high amounts of Vitamins C and K. Saturated fat levels in artichokes are low, and they have an extremely low cholesterol level, therefore contributing to a healthier heart while doing wonders for your digestive system.

#10 Collard Greens

Whether you’re looking for comfort food or a healthy side snack, collard greens are ideal. It’s one of the best sources of Vitamin K you can find. The vitamin is known to reduce the clotting of blood and helps sustain strong and healthy bones.

A 100g serving of collard greens surpasses the recommended daily intake with ease, at 550%. Furthermore, you’ll find Vitamins A, B9, C and a good dose of iron in the greens, so there’s no reason not to add this to your shopping list more often.

Conclusion

You can see from the above list that you don’t need to rely on high-carb foods to get enough high quality fiber.

There are simply tons of healthy, keto-friendly choices available that will allow you to maintain ketosis while attaining the daily recommended intake of fiber, and still being able to love what you eat!

References:

[1] Kajla P., Sharma A., Sood D.R. Flaxseed—A potential functional food source. J. Food Sci. Technol. 2015;52:1857–1871. doi: 10.1007/s13197-014-1293-y.

[2] Miglio C., Chiavaro E., Visconti A., Fogliano V., Pellegrini N. (2008). Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables. J. Agric. Food Chem. 56, 139–147. 10.1021/jf072304b

[3] Dreher ML1, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-50. doi: 10.1080/10408398.2011.556759.

[4] Fukai T., Ushio-Fukai M. (2011). Superoxide dismutases: role in redox signaling, vascular function, and diseases. Antioxid. Redox Signal. 15 1583–1606. 10.1089/ars.2011.3999

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Jessica Cotzin is a freelance writer, web developer, and avid traveler. Born and raised in South Florida, she graduated with a Bachelor’s Degree in Multi-Media Journalism from Florida Atlantic University and currently resides in Miami Beach. Her passions lie in reading great literature and traveling the world, bumping blindly into new adventures.

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