Fiber is so super important to a healthy diet. However, the majority of Americans are only getting maybe half of the recommended fiber daily.
When it comes to people doing a ketogenic diet, you’re not only missing nutrients needed by carbohydrates but you are also getting even less fiber when eliminating carbohydrates. Fiber is found in plant foods (fruits, vegetables, grains, and nuts). Fiber is an indigestible part of the plant so it provides no calories.
The reason that fiber is so important for you is because fiber may help to:
- Keeps you full longer
- Control blood sugar
- Lower high cholesterol
- Prevent constipation
- Prevent diverticulosis
- Prevent certain cancers
How much fiber do you need?
The average person needs 25-38 grams of fiber per day. Unfortunately, most people get 15 grams and less each day. For a food to be considered a good source of fiber, it needs to contain at least 3 grams per serving.
Below are some foods that are recommended for people on a ketogenic diet and is great for people not on a ketogenic diet. You should be sure to include one or more of these foods with each one of your meals. You can figure the serving size and fiber grams.
- For example: 1/2 cup of broccoli has 1.2 grams of fiber. 1/4-cup serving of ground flax seeds contains about 2.5 grams of soluble fiber. 28 grams of chia seeds contain about 10.6 grams of fiber.
A few things to keep in mind.
- If you are not used to eating fiber, increase the amount you consume slowly; introduce foods high in fiber in small amounts to avoid gas and diarrhea.
- A very high fiber diet can rob your body of nutrients — don’t overdo it.
- Increase your water intake as you increase your intake of fiber rich foods.
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Not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice.