The ketogenic diet (aka the keto diet) has taken the diet world by storm. As a popular diet that is low in carbohydrates, high in fat, and moderate in protein, following this diet is linked to outcomes like weight loss, heart health benefits, and cognitive benefits. But since the keto diet is so low in carbs, and carbs tend to be one of the best sources of fiber, meeting the recommended 25–38 grams of daily fiber every day can be a challenge.
Why is getting enough fiber in your diet such a big deal?
Fiber is a category of indigestible carbs that offer some pretty important benefits to the body. People with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels, as well.
Some of the best sources of dietary fiber include fruits—especially fruits with the skin still on, whole grains, and beans. However, there’s a catch: These foods are generally not encouraged when following a keto-friendly diet.
So, how does one follow the keto diet and eat fiber? Thankfully, there are some foods that are a-ok to eat on a keto diet that provides some serious fiber, too. If you are on the hunt for some of these keto-friendly fiber gems, here are 11 options that deserve a place on your plate. And for more information on the keto diet, be sure to also check out 7 Dangerous Side Effects of the Keto Diet, According to Experts.
Each third of an avocado—which is considered about one serving—provides 3 grams of fiber, along with a boost of healthy fats, fiber, and micronutrients like magnesium and folate. These fruits (yes, they are technically a fruit) are a great addition to salads, eggs, and sandwiches made on low-carb bread.
One ounce of chia seeds has a whopping 10 grams of fiber, along with healthy fats and a boost of antioxidants. These tiny nutritional powerhouses can be used to make chia pudding, added to smoothies, and sprinkled on a slew of keto-friendly…