How To Get Enough Fiber On A Keto Diet (It Is Very Easy!)

How To Get Enough Fiber On A Keto Diet (It Is Very Easy!)

Getting Fiber On a Keto Diet

The keto diet is something that you can consider as a “craze” these days as many fitness enthusiasts are digging it. Specifically, a keto diet is an eating lifestyle where carbs are almost excluded from the equation. It forces your body to replace the said macronutrient with fat. Once this happens, you are already undergoing ketosis.

Fiber on a keto diet

The final result for such metabolism is fat-burning efficiency.

However, there’s a downside to this. You see, eating many fats and only little fruits and veggies will reduce the fiber level of your body.

When you don’t have enough fiber, you are susceptible to constipation. This particular nutrient aids your stomach in its digestive process. Just like I said, your gut will be disrupted once you don’t have enough of it.

So how do you get enough fiber on a keto diet? Check the following keto plan diet tips to find out:

Calculating Fiber

One should know that fiber and carbohydrates are related to each other. The reason why fiber is discouraged in a ketogenic diet is that it is a type of carbohydrate.

How To Get Enough Fiber On A Keto Diet (It Is Very Easy!)The only difference that it has with other carbs is that it has a unique mechanism for absorption and digestion. Therefore, there’s a need for you to separate carbs and fiber whenever you are calculating your daily carbohydrate content. It should be gauged differently.

This keto macro calculator here can help you easily monitor carb and fiber intake on a regular basis.

Good Sources of Fiber

You already know that fiber can be taken without the need for you to consume carbs. The only issue right now is finding the right sources and ingredients for this particular nutrient.

Fortunately, you don’t need to do massive research before you can stumble on the possible solution. There are various ways where you can nourish the system with the right levels of carbohydrates.

Leafy Veggies

Despite the significant reduction of vegetable intake, you can still acquire a considerable amount of fiber from them. Of course, you have to be specific about what you should eat.

Most of the leafy vegetables out there are quite abundant in fiber. You can eat them without any guilt, knowing that they won’t break your commitment toward the keto diet. Spinach and broccoli are the most notable examples of these vegetables.

Aside from these green and leafy vegetables, you can also consider leeks, garlic, and onions, too. They can provide you with enough fiber and less of those carbs.

Of course, you are not only getting fiber when eating these particular ingredients. They contain all of the essential nutrients to sustain your ketosis.

Seeds and Nuts

When you are looking for good sources of fiber, you should never forget nuts. Dietitians are aware that a variety of nuts are quite abundant in fiber. The only thing that you have to be concerned about right is that some of these nuts are also high in carbohydrates.

The best choices that you have right now are macadamia nuts, pecans, brazil nuts, walnuts, and almonds. They are not only tasty, but they are healthy as well!

Nuts can also optimize your performance if you are working out. People who are into the keto diet find great physical routines as a tough challenge. However, with nuts, you can ace harsh runs and other strenuous regimens.

If you can’t find any of these ingredients, some seeds can serve as an alternative. For instance, pumpkin seed, flaxseed, and chia seed are all known as low-carb, high-fiber sources.


To further optimize your fiber intake, you should already consider fiber supplements. They are the ones that you can rely on if you want to boost the fiber content of your body.

The market is filled with them today, so getting a decent brand is just easy. For good deals check out this page.

However, let me remind you that these supplements are not replacements for the natural sources of fiber.

You cannot expect that you can get the same benefits from a fiber supplement from the organic ingredients that you are taking.


Maintaining full ketosis is indeed a challenge. You have to consider many factors to ensure that your body is getting the right nourishment that it needs. Furthermore, you have to ensure that you can mitigate its side effects as well.

Take into account that curbing down your carbohydrate intake doesn’t mean that you need to stop eating fiber as well. You have still a lot of options in your platter that you can try.

That’s it for now. If you have questions or suggestions, feel free to drop them in the comment section below!


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How To Get Enough Fiber On A Keto Diet (It Is Very Easy!)