Let’s know the ’11 High-fiber Keto-friendly Foods’ The ketogenic diet, sometimes known as the “keto diet,” has swept the diet industry. Following this diet, which has low carbs, high fat, and moderate protein is associated with results including weight loss, heart health advantages, and cognitive advantages.
However, because the keto diet is so low in carbohydrates, which are typically one of the finest sources of fiber, it might be difficult to consume the 25–38 grams of fiber per day that are advised.
Why Is Getting Enough Fiber In Your Diet Such A Big Deal?
Indigestible carbohydrates in the fiber group have a number of significant health advantages for the body. The risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and some gastrointestinal illnesses appears to be much lower in people who consume a lot of dietary fiber. Increasing fiber consumption also decreases serum cholesterol and blood pressure.
Fruits, particularly those with the skin still on, whole grains, and legumes are some of the finest sources of dietary fiber. But there’s a catch: Consuming these foods is typically discouraged when on a ketogenic diet.
So how can one consume fiber while adhering to the keto diet? Thankfully, there are several foods that are acceptable to eat while following a ketogenic diet and also pack a strong fiber punch. Here are 11 choices that should be on your menu if you’re looking for some of these fiber-rich keto-friendly foods. Check out The11 High-fiber Keto-friendly Foods.
The 11 High-fiber Keto-friendly Foods
1. Avocado
An avocado’s third, or around one serving, has 3 grams of fiber in addition to a boost of good fats, fiber, and minerals like magnesium and folate. These fruits are a terrific complement to salads, eggs, and sandwiches cooked with low-carb bread (yes, they are technically fruits).
2. Chia seeds
Chia seeds have a remarkable 10 grams of fiber per ounce in addition to beneficial fats and an increase in antioxidants. Make chia pudding with these small nutritious powerhouses, add them to smoothies, or sprinkle them on a variety of keto-friendly foods.
3. Walnuts
In addition to offering 2 grams of fiber per 1-ounce serving, walnuts are the only nut that is a superior source of ALA omega-3 fatty acids.
They also offer several minerals, plant-based proteins, and antioxidants. Chicken salad, lettuce salads, and even dipped in dark chocolate for a delectable treat all benefit greatly from the inclusion of walnuts.
4. Flaxseeds
The amount of fiber in a tablespoon of whole flaxseeds is almost 3 grams. They also contain iron, a crucial mineral that guards against iron deficiency anemia.
Many recipes can have flaxseeds sprinkled on top without the flavor or texture is changed.
5. Pistachios
One ounce of pistachios has almost 3 grams of fiber, along with healthy fats and plant-based proteins. And a new study conducted by Cornell University and published in the journal Nutrients found that pistachios have a high antioxidant capacity, suggesting that these tiny nuts can be a source of this key nutrient, along with popular choices like berries and red wine.
6. Kale
When consumed raw, this perennially popular leafy green offers almost 1 gram of fiber per cup. In addition, kale has just 0.9 grams of carbohydrates per serving, making it an obvious choice for a ketogenic diet. For an increase in fiber, add kale to soups, salads, eggs, or smoothies.
7. Cauliflower
It’s nothing new to substitute riced cauliflower for conventional rice, whether or not one is currently on a ketogenic diet. Also, when consumed raw, this vegetable offers 2 grams of fiber per cup, as well as an increase in antioxidants, minerals, and relatively few calories.
8. Sunflower Seeds
A cup of sunflower seeds has 4 grams of fiber, along with good fats and very few carbohydrates. For those who adhere to the ketogenic diet, these seeds are a go-to snack. Pro tip: For a spicy snack that is ideal for this special diet, try dusting them with cayenne pepper.
9. Blueberries
The ketogenic diet contains some carbohydrates. Instead, it is a diet with fewer carbohydrates, which allows for some of this macro. Additionally, each cup of blueberries has 4 grams of fiber, 11 grams of carbohydrates, and antioxidants that promote brain function. People who avoid candy and other sweets with added sugars might fulfill their sweet taste with blueberries, which have a natural sweetness.
10. Broccoli
The nearly 4 grams of fiber in a cup of broccoli make it a fantastic side dish when paired with protein and some good fats. Additionally, broccoli is a source of vitamin C, which supports the health of our immune system.
11. Brussels sprouts
With 3 grams of fiber per one-cup serving, brussels sprouts can enhance your intake of fiber on the keto diet whether they are roasted, baked, or sautéed. They also only have 8 grams of carbohydrates per serving, demonstrating how they are a perfect supplement to a ketogenic diet.
Also Read: 5 Health-Boosting Herbs You Can Grow In Your Kitchen That Will Improve Your Health
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