Fiber and the Medical Ketogenic Diet

The ketogenic diet is a high fat, moderate protein, low carbohydrate diet. As carbohydrate is limited, it can be challenging to get dietary fiber.

Why is fiber important?

Fiber is important for maintaining a healthy gut and can help to prevent constipation. Constipation is a common side effect of the ketogenic diet.

Tips for getting more fiber on the ketogenic diet.

As well as trying to meet your specific daily dietary fiber goal, it is important for you to take in enough fluids. Check with your medical keto team to find out how much daily fluid is right for you.

Here are some foods with fiber which may be suitable on your ketogenic diet. Always speak to your dietitian before making any changes to your diet.

Avocado

The avocado has both fat and fiber. One-third of a medium avocado (50 g) has about 7 g total fat and 3 g dietary fiber.¹

Flaxseeds

Flaxseeds are a great way to add some fiber to your meals, with around 2 g of fiber in every tablespoon of ground flaxseed.¹ Ideal for both sweet and savory snacks.

Cauliflower

Cauliflower is a great alternative to rice and can be the perfect side dish for keto curries and other tasty meals. 1/2 cup of boiled cauliflower has 1.4 g fiber and 1.1 g net carbs.

Ground Psyllium

Psyllium husk is a type of fiber that comes in powder form. With 12 g of fiber per tablespoon (15 g) serving², it can be an easy-to-add fiber to your ketogenic diet. Psyllium should be introduced gradually into the diet.

Chia Seeds

Chia seeds not only provide you with minerals, but in a 25 g portion, there is 8.6 g of fiber. Chia seeds can be sprinkled over meals, added to smoothies, or even used in desserts.

^Reference:

^{(1) U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.}

^{(2) KetoDietCalculator database}