Fiber expands in the digestive tract and takes longer than other foods to digest. It also slows down the digestion of other foods in your system. This combo helps fill you up—and keep you full longer—with fewer calories and absolutely no net carbs.
There are other benefits of getting more fiber too. It helps keep your bowels regular, can lower LDL cholesterol, and provides fuel for the good bacteria in your gut. It can also help you lose weight.
Only 5 percent of Americans get enough fiber; be sure to lend a little extra planning to make sure you’re hitting the recommended amount for you (30−38 grams per day for men and 21−25 grams per day for women).
To get adequate fiber from your keto diet, focus on green vegetables, like:
You can also get fiber from other keto-friendly foods like:
It’s best to get fiber from whole foods whenever possible, but if you’re finding it difficult to meet your needs without going over your net carb goal, consider taking a fiber supplement. If you do take a supplement, avoid any with artificial ingredients or added sugars. Opt for fiber in the form of inulin or psyllium husk, which not only help keep you full and regular, but also act as a source of food for the good bacteria in your gut. Also, make sure you’re increasing your fiber intake slowly to avoid uncomfortable symptoms like gas, bloating, and diarrhea.