Best Sources Of Fiber On The Keto Diet
- 10 Sep, 2020
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.
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:
- All leafy greens
- Cruciferous vegetables (e.g. broccoli, cauliflower, Brussels sprouts, cabbage, kale)
- Bok choy
- Low-sugar berries (e.g. wild blueberries)
3. Nuts & seeds
- Chia seeds
- Hemp seeds
Usually, consider the carbohydrate content in the above examples and the corresponding part.
Tips on a ketogenic diet to eat more fiber:
- 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)
- 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.
- Recommended sprinkle ingredients: Spinach, tomato, mushrooms, broccoli, zucchini, cabbage, Bok choy
- Recommended roasting ingredients: Brussels sprouts, broccoli, cauliflower , cabbage, garlic, celery (don't knock it until you try!)
- 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!
- 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
- 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.