High Fiber Keto Foods: Avoid Constipation Naturally

Even if you cut out whole grains, you can still get plenty of fiber in other ways. Eat these high fiber keto foods that are also low-carb.

When we think of fiber we might think of bran flakes or whole wheat pasta. Neither of these choices works on a keto diet. When you eat low-carb, are you giving up fiber? Actually, the opposite is true!

There are lots of low-carb vegetables that are really high in fiber. You just have to know which ones.

The Importance of Fiber on Keto

Why do people focus so much on eating enough fiber? Studies indicate that eating a high-fiber diet lowers your risk of developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. 

Fiber is essential. It lowers your blood pressure and improves glycemia and insulin sensitivity. It can even help with weight loss.

The recommended daily fiber intake for children and adults is the same, 14 g/1000 kcal.

What Is Fiber?

Fiber is also known as roughage. It’s the part of the foods that our bodies cannot break down. When we eat them, they pass through the body undigested.

This might sound strange – why would we want to eat something that our body cannot digest? It’s actually a good thing!

When fiber goes through our system like that, it keeps our intestines and everything cleaner and functioning better. It actually helps flush out cholesterol and harmful carcinogens.

There are two types of fiber found in food – insoluble and soluble.

Insoluble Fiber

This type of fiber does not dissolve in water. It’s bulky and prevents constipation. You’ll find this in whole wheat and vegetables.

Soluble Fiber

Soluble fiber does dissolve in water. It helps control blood sugar levels. This type of fiber is in beans, nuts, and fruits.

High Fiber Keto Foods

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Fiber is essential in a keto diet. Chances are, if you are eating low-carb vegetables, you are probably getting adequate amounts of fiber. Want to know which ones are the best? Read on and check out the high-fiber foods that will keep you in ketosis.

Avocados

Avocados are not only a high source of healthy fats but they also have lots of fiber too.

One avocado contains a little under 4 grams of net carbs and 13.5 grams of fiber.

Here are some of our favorite avocado recipes:

• Avocado Tuna Salad
• Keto Sheet Pan Breakfast Hash
• Keto Fathead Taco Pizza

Chia Seeds

Chia seeds are so easy to add to any recipe. You can bulk up your smoothies with them, sprinkle them on your breakfast hash, and even add them to your fat bombs!

In addition to fiber, they are also an excellent source of Omega-3 fatty acids, iron, and calcium.

One ounce of chia seeds has 10 grams of fiber and 2 grams net carbs.

A few of our favorite Chia seeds recipes are:

• Nut-Free Keto Cereal
• Blueberry Breakfast Crumble
• Keto Smoothies

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Flax Seeds

Flax seeds are another thing people love to add to smoothies and other meals. They are packed with nutrients like protein, magnesium, and B vitamins.

One tablespoon of ground flaxseeds contains nearly 2 grams of fiber.

Some of our favorite ways to prepare flax seeds are:

• Nut-Free Keto Nachos
• Low-Carb Crackers
• Vegan Keto Bread Rolls

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Broccoli

Broccoli is a popular veggie for keto dieters. It’s naturally low in carbs and really high in amazing nutrients. It’s a great source of vitamin K which helps regulate calcium levels.

It also has lots of vitamin C for your immune system and potassium for your muscles.

There’s 2.4 grams of fiber in every cup of chopped broccoli.

Here are our favorite ways to serve broccoli:

• Instant Pot Beef and Broccoli
• Instant Pot Broccoli Cheese Soup

Collard Greens

Collard greens are a staple of southern dishes. You can fry them or eat them raw. It’s a versatile superfood that has a rich, green color, and full of heart-healthy nutrients.

Collard greens have antioxidants that help to free your body of harmful free radicals. They’re also full of vitamin A, vitamin C, and energizing B vitamins.

One cup of cooked collard greens has 8 grams of fiber.

You’ll find some collard green recipes in our round-up of 50 keto side dish ideas.

Bell Peppers

Bell peppers come in a variety of colors. They are so fun to cook with. Turns out, they are also really good for you too!

All of them are loaded with immune-boosting vitamin C and E.

A one-cup serving of chopped bell peppers has 3.1 grams of fiber.

Here are our favorite bell pepper recipes:

• Keto Chili Con Carne
• Sweet and Spicy Turkey Bacon Chili
• Nut-Free Keto Nachos

Cauliflower

Just like broccoli, cauliflower is a cruciferous vegetable. It also contains cancer-fighting compounds.

Did you know it’s good for your brain too? That’s right! Cauliflower has choline that is essential for learning and memory.

In every cup of cauliflower, there are 3 grams of fiber.

Need some recipe ideas? We have 45 recipes that use cauliflower.

Mushrooms

Good news for mushroom-lovers, they are an excellent keto food choice.

There are so many health benefits of mushrooms. They have lots of potassium, vitamins C and B, and help improve your immune system. Mushrooms are also excellent sources of calcium.

A cup of diced raw portobello mushrooms has 1.3 grams of fiber.

Here are a few of our favorite mushroom recipes.

Asparagus

Another green vegetable that is really high in fiber is asparagus. Try to find ways to add this veggie to your meals, it’s really good for you.

It is one of the best sources of vitamin K – one up has 46% of your daily value. It also has lots of folate in it, which is fantastic for pregnancy.

Half a cup of asparagus contains 1.8 grams of fiber.

Want a unique and yummy way to cook it? Try our bacon-wrapped maple parmesan asparagus bundles.

Almonds

I saved this for last because some people might be sensitive to it, but almonds are still a really great source of fiber and low in carbs.

Almonds have riboflavin, calcium, iron, copper, manganese, and vitamin E (among a whole list of other nutrients).

An ounce of almonds has 3.3 grams of fiber.

One of our favorite ways to eat almonds is sugar-free almond butter. You can use it in these recipes:

• No-Bake Chocolate Chip Almond Butter Fat Bombs
• Sea Salt Dark Chocolate Almond Cluster Fat Bombs
• Low-Carb Almond Joy Bars

Fiber Keto Final Thoughts

One thing you’ll notice on keto is that your body doesn’t need as much fiber as it does when you eat a typical carb-filled diet. Your body won’t rely on fiber for glycemic control when you eat a low-carb diet.

If you are constipated, try to exercise more and drink more water. Going outside will give you more vitamin D which can also help with bowel issues.

Always talk to your doctor if you are having constipation or other gut issues.