High fiber keto foods help to improve the digestive system. In keto, it is very essential to focus on the number of carbs that a body consumes in a day. In keto, the number of carbs required is 30 grams per day to optimize the weight loss and to maintain the blood sugar level.
High fiber keto foods are now a day very much essential for the people who are on keto diets. Soluble fibers are found in fruits and legumes which are not advised in a ketogenic diet.
High fiber keto foods are sustainable long term, need to be more than meat, bulletproof coffee and dairy. High fiber keto foods nourish you fully and make you healthy from inside for the long term, with sufficient minerals, vitamins, and nutrition in addition to the macros you spend for energy.
And so with that in mind, high fiber keto foods are really freaking important for long term health!
Some High Fiber Keto Foods
Lupini beans are very much high in fiber but low in carbs, (also known as Lupin Beans) are perfect for those who want a rich source of protein, high-fiber snack. A cup of well-cooked lupini beans contains 4.7 grams of fiber.
Lupini beans are highly nutritious offering a large number of vitamins, protein, fiber, manganese, phosphorus, potassium, zinc, and Vitamin A.
The intaking of lupini beans are crucial for gut health and helps with constipation and other conditions related to digestion. Lupini beans are actually high fiber keto foods.
Chia Seeds are truly a high fiber keto food that delivers a huge amount of nutrients with very less amount of calories.
Chia seeds are black in color and tiny in size. People with health-conscious consume it everywhere in the world.
- Fiber: 11 Grams
- Fat: 9 Grams
- Protein: 4 Grams
- Phosphorus: 27% of the RDI
- Manganese: 30% of the RDI
- Magnesium: 30% of the RDI
- Calcium: 18% of the RDI
Studies have also shown up that Chia Seeds reduces the risk of heart disease, blood pressure in people with hypertension, and high fiber foods for keto and one of the best sources of fiber.
Are Wild Blueberries help in keto? So the answer is YESS! Wild blueberries are higher in sugar but low in carbs, in keto diets you have to put yourself into low carbs. Only 100 grams of wild blueberries are recommended in a day for the keto diet.
Researches tell that wild blueberries are high fiber keto foods that accommodate a wide amount of nutrition with beneficial minerals and antioxidants. Wild Blueberries contain 17 grams of net carbs in a 1-cup serving.
Wild Blueberries are not healthy in nature, reduce inflammation, improves blood sugar, and guard against some diseases. Ultimately, wild blueberries are high fiber foods for keto with low carbs.
Almonds – (High Fiber Foods For Keto)
Almonds and the product related to almonds like flour, almond butter, and milk are accomplished for keto staples. 28 grams of almonds contain.
- Net Carbs: 2 grams
- Total Carbs: 5 Grams
- Protein: 6 Grams
- Calories: 164
- Fiber: 3 Grams
- Fat: 14 Grams
Some studies show that eating carbs in almonds may optimize your health, digestive system, Alzheimer’s, and heart diseases.
Almonds are a very rich source of magnesium and manganese. Manganese plays a significant role in the metabolism of carbohydrates, cholesterol, amino acids.
Magnesium is included in over three hundred metabolic pathways, including energy production, cell signaling protein synthesis, and structural functions like bone formation.
Many studies recommend that higher intakes of magnesium are associated with a reduced chance of developing type 2 diabetes.
You can enjoy almonds as a snack by roasting them which is also a keto-friendly, and alternatively, almond flour is also used widely.
Do not eat an excessive amount of almonds because almonds contain a small number of carbs.
Almonds are a very good source of fiber which has a lower glycemic index compared to other nuts, this is a good choice for people who are on low-carb diets.
There are many health benefits of almonds. A review of 29 studies held in 2016 that eating 28 grams of nuts in a day as a part of a diet low in cholesterol and saturated fat, may reduce the risk of heart disease.
When it comes to the almonds especially, this may be due to their high content of the lipid-lowering monounsaturated fat, antioxidants, fiber content effects of vitamin E. Although we can say almonds are high fiber foods for keto.
Cauliflower is great and comes in high fiber keto foods. Cauliflower is low in carbs & can replace potatoes, pasta, and rice. One can eat both cooked and raw for different benefits.
Cauliflower only contains 5 grams of net carbs in 100 grams of a cup and gives only 25 calories. It provides a high level of Vitamin B6, Vitamin K, and Vitamin C.
It also has fiber, biotin, magnesium, niacin, Vitamin B1 B2, and protein. Cauliflower can be made in a variety of ways like steaming, roasting, sauteing.
It would taste better and gives at least 30% of antioxidants and nutrients.
Recipe For Cauliflower
- Don’t boil, steam it.
- Wait for some time to release some moisture.
- Drain it well, then put it into the food processor.
- Add some ingredients like bacon, cheddar cheese, chives, and sour creams.
A medium-sized boiled potato has 3.7 grams of fiber or 2.4 grams in every 100 grams. Potatoes are the most highly consumed dish in North America.
People around the globe use to make french fries, salad, tater tots to mashed potatoes. No one gets bore of making sweet potatoes dish and it gets fits with every vegetable.
The reason why potatoes also come in high fiber keto foods.
There are numerous health benefits of sweet potatoes like it improves bone health, blood pressure and reduces inflammation.
The amount of nutrients in a single sweet potato is are as below.
- Zinc: 1.1 mg
- Phosphorus: 209 mg
- Magnesium: 83.7 mg
- Iron: 3.2 mg
One of the most prominent foods for keto is salad before dinner, eating vegetable provide many health benefits including the content of high fiber. There is a study at Penn State that found that women ate 23% more salad before the meal than with the meal, which means they consume more fiber overall.