By Deepali Verma Updated: Dec 18, 2022
A ketogenic diet should contain 60 to 80 percent fat, 10 to 30 percent protein, and no more than 5 to 10 percent, or 20 to 50 grams, of carbohydrates each day. Pay attention to foods high in fat and low in carbohydrates, such as eggs, meats, dairy products, and vegetables, as well as drinks without added sugar. Limit your intake of trans fats and highly processed foods.
The ketogenic diet, also 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 fibre, it might be difficult to consume the 25–38 grams of fibre per day that are advised.
The category of indigestible carbohydrates known as fibre has some significant health advantages for the body. High intakes of dietary fibre seem to considerably reduce the risk of coronary heart disease, stroke, hypertension, diabetes, obesity, and several gastrointestinal illnesses in people. The consumption of more fibre 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 fibre. But there’s a catch: Consuming these foods is typically discouraged when on a ketogenic diet. So how can one consume fibre 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 fibre punch. Here are some possibilities worth considering if you’re looking for some of these fiber-rich keto-friendly foods.
Along with a boost of fibre, healthy fats, and minerals like magnesium and folate, one third of an avocado, or around one serving, offers 3 grams of fibre. These fruits, which technically qualify as fruits, go well with low-carb bread, salads, and eggs.
Chia seeds have a remarkable 10 grams of fibre 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.
In addition to offering 2 g of fiber per 1-ounce serving, walnuts are the only nut that are 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.
There are almost 3 g of fibre in one tablespoon of whole flaxseeds. In addition, they contain iron, a vital mineral that guards against anaemia due to iron deficiency. Adding flaxseeds won’t change the flavour or texture of most foods.
Along with good fats and plant-based proteins, one ounce of pistachios has roughly g of fiber. Additionally, a recent study from Cornell University, which was published in the journal Nutrients, discovered that pistachios have a high antioxidant capacity, indicating that they can be a source of this essential nutrient, along with well-known foods like berries and red wine.
This ever-popular leafy green delivers about 1 g of fibre per each cup when raw. In addition, kale has just 0.9 grams of carbs per serving, making it an obvious choice for a ketogenic diet. For an increase in fiber, add kale to soups, salads, eggs, or smoothies.
It’s nothing new to substitute riced cauliflower for regular rice, whether or not one is currently on a ketogenic diet. When consumed raw, this vegetable offers 2 grams of fibre per cup, as well as an increase in antioxidants, minerals, and relatively little calories.
A cup of sunflower seeds has 4 grams of fibre, 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 sprinkling them with cayenne pepper.
The nearly 4 grams of fibre in a cup of broccoli make it a fantastic side dish when paired with a protein and some good fats. Additionally, broccoli is a source of vitamin C, which supports the health of our immune system.