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Looking for keto-friendly foods that are also high in fiber? A dietitian shares her top picks.

keto-friendly foods that are also high in fiber

By Health ShopPublished 2 months ago 7 min read
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Looking for keto-friendly foods that are also high in fiber? A dietitian shares her top picks.
Photo by Travis Yewell on Unsplash

The ketogenic diet is all the rage right now, and while it may be one of the best ways to lose weight and improve your health, it can be tough to follow if you’re looking to get the most nutrition possible out of your meals. With that in mind, we asked dietitian Dana Angelo White about her favorite keto-friendly foods that are also high in fiber to help fill you up and keep you feeling full after your meals! Here’s what she had to say

Beans

High-fiber beans should be a staple food on your ketogenic diet because they're low in carbohydrates, but packed with protein and other essential vitamins and minerals. Beans contain soluble fibers, which help lower cholesterol levels and regulate blood sugar, as well as insoluble fibers, which add bulk to your stool and promote regularity.

Most beans have about 16 grams of net carbohydrates per cup, and even more if they're mixed with other ingredients like rice or corn flour. Examples of popular high-fiber beans include black, kidney, pinto and white beans, as well as chickpeas, lentils and split peas.

Lentils

Plus, they're an easy swap to make if you want to go keto but aren't quite there yet; one cup of lentils has more than 5 grams of fiber and 19 grams of protein.

So if you're eating a lot of meat and want to take advantage of all of its health benefits without kicking yourself out of ketosis, lentils could be an awesome addition to your meal plan. The same goes with quinoa; although it's not necessarily a grain, it's still a great source of both protein and fiber—and when consumed as porridge or added to salads or soups, can fit easily into most diets.

Chickpeas

Most of the carbs found in chickpeas (and all beans, for that matter) are from starch. On the Keto Diet, you're able to eat most beans but be mindful of any carbohydrates they may contain and keep your total net carb count below 30 each day if possible. Beans and legumes can offer good amounts of both protein and fiber, which helps to fill you up without adding a lot of carbs or sugar back into your daily intake!

[Beans, lentils, and peas] can offer a solid amount of both protein and fiber without adding a lot of carbs or sugar back into your daily intake. One cup of cooked chickpeas contains 15 grams of protein, 12 grams of fiber, and 8 grams of net carbs, making it a good addition to any Keto Diet plan!

Artichokes

A single artichoke can have as many as 3 grams of net carbs, but the edible parts have a total of 9 grams of dietary fiber per artichoke serving.

The fibers in this vegetable help stabilize blood sugar levels and reduce spikes following meal consumption.

They’re also known to prevent constipation due to their high water content and magnesium content. Magnesium helps relax muscles, including those involved with digestion, and relieves cramping, preventing constipation.

Broccoli

The fiber content of broccoli varies depending on the type, but it is generally considered to be a high-fiber food and can provide up to 8 grams per cup (chopped). It's an excellent choice for those following a low-carb or ketogenic diet.

This dark, leafy green vegetable is one of nature’s most versatile low-carb options. It can be prepared many ways—raw, steamed, roasted, and even as a crunchy snack—and it contains vitamin C and beta-carotene to help support your immune system and cell health.

Brussels Sprouts

No one likes eating Brussels sprouts, but they're a great low-carb, high-fiber food to include in your meal plans. Plus, you can roast them to make them taste better! Roasting Brussels sprouts is an easy way to get those extra vitamins and minerals like folate, vitamin C and potassium into your diet.

They’re super easy to cook, and you can even put them on a baking tray, drizzle them with olive oil, season with salt and pepper, and then roast them until they’re browned for a crunchy texture you’ll love! Roasted Brussels sprouts are great over salad or on top of eggs. You could even sprinkle Parmesan cheese over them if you like!

Cauliflower

Start with cauliflower! Not only is it low-carb, but a cup of raw cauliflower only has 2 grams of net carbs and 3 grams of fiber, which is pretty impressive! You can roast it or steam it to keep the nutrients intact.

You can also eat the leaves and stems; they're not just there to look pretty!

They're loaded with antioxidants, vitamins, minerals and other phytochemicals. I love this veggie because you can use it as an alternative to rice or pasta. Swap them out for rice noodles and make a Thai peanut sauce by blending together crushed peanuts, sesame oil, soy sauce (or tamari), coconut aminos (or liquid aminos), lime juice, minced garlic and ginger.

Avocado

This keto-friendly food is not only packed with potassium, but avocados also contain heart-healthy fats and vitamin E. The fruit also provides nearly 20% of the daily recommended intake of dietary fiber per serving, which helps keep you fuller longer and can help to improve digestive health. Finally, avocados contain oleic acid, a type of monounsaturated fat that has been associated with lower cholesterol levels and reduced risk of heart disease when eaten in moderation.

Looking to add more fiber to your diet but not sure where to start? We've included some low-sugar, high-fiber snacks below.

According to registered dietitian Amy Shapiro, there are several easy ways you can boost your daily intake of dietary fiber, including: Reach for whole grains: Switching to whole grain breads, pastas and cereals is an easy way to boost your daily intake of dietary fiber.

Raspberries

The humble raspberry is one of the most nutrient-dense, low-calorie berries on the planet—and it's a powerhouse of antioxidants and other nutrients, too! It's not just the taste that makes these ruby red gems so appealing to those looking to eat healthy: raspberries are also a great source of fiber, vitamin C, and manganese. Plus they're low in sugar, meaning they're perfect as part of your keto meal plan!

How much fiber do raspberries provide? One cup of raspberries provides about four grams of fiber. If you're just getting started on your low carb journey and not used to eating a lot of fiber, start with one serving per day—and try to increase by an additional one or two servings each week, as needed!

Blackberries

I am a big fan of blackberries, which are rich in antioxidants and not too sweet. I like to put them in salads or enjoy them on their own as a snack. They come in handy when you're looking for something lower sugar and high in fiber.

They're also relatively low on carbs, so they fit well into a low-carb diet like keto, and have fewer than 30 calories per serving. Per 1 cup of fresh blackberries, you'll get about 4 grams of fiber and less than 10 grams of net carbs.

Strawberries

One of the best keto-friendly options on this list, strawberries pack a powerful punch when it comes to getting your daily intake of fiber. In just one serving of strawberries, you'll get about 5 grams of dietary fiber and 12 grams of carbs, both of which are great for those on the ketogenic diet.

Another of our favorite keto friendly fruits, raspberries make a great addition to any smoothie recipe you have planned. In addition to being very low in net carbs, raspberries provide your body with 4 grams of dietary fiber per serving! Raspberries are a nutrient-rich superfood and one of our favorites on the list.

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