It's fairly uncommon for individuals to skip high-fiber foods in an effort to cut down on their food intake following a ketogenic diet. This may lead to constipation, poor digestion, and vitamin and mineral deficiencies.
What exactly is fibre?
Dietary fibre is the indigestible plant matter that travels through our digestive tract, either completely undigested or partially digested by microbial fermentation.
Fiber aids in the removal of waste from the colon and is necessary for proper digestion. Fiber is classed as soluble or insoluble, and both types of fibre are digested differently.
Soluble fibre is a kind of fibre that dissolves in liquids and gels in the digestive system. It aids digestion, increases satiety, and, when combined with carbs, may decrease intestinal absorption and lower postprandial blood glucose levels even further. Soluble fibre is mostly found in fruits and legumes that aren't on the ketogenic diet, however it's also found in vegetables in small amounts. 3 Soluble fibre additions, such as isomalto-oligosaccharides (IMOs) and soluble maize fibre, are commonly utilised in low-carbon processed meals.
Insoluble fibre is similar to soluble fibre in that it does not dissolve. This kind of fibre maintains its integrity and is responsible for what people refer to as "roughage" when discussing fibre. This kind of fibre aids digestion and aids waste removal in the colon. Insoluble fibre is the most common kind of fibre found in plants, particularly those that are low in carbon and non-starchy.
Protein Should Be Included in a Ketogenic Diet
It's simple to follow a ketogenic diet if you stick to fatty foods, eggs, oils, and full-fat dairy. However, despite a shortage of micronutrient intake due to a high consumption of these meals, whole-food fibre is used sparingly. Furthermore, low-carb, "keto-friendly" processed foods are often high in soluble fibre and make the ketogenic diet more accessible. These soluble fibres make up the majority of the daily carbohydrate intake, resulting in a low insoluble fibre diet. As a result, people are more likely to overlook all meals, even low-carb options, and therefore lose out on insoluble fibre intake in order to meet the appropriate macronutrient ratios.
A well-formulated ketogenic diet cannot have a fibre deficiency; in fact, some may claim that it has more fibre than other diets. This is due to the fact that a properly-designed ketogenic diet includes typical, regular amounts of low-carb veggies, as well as high fat and protein sources. Surprisingly, even the fermentation phase of insoluble fibre after digestion might contribute to ketogenesis (i.e. ketone production). The microbiota breaks down fibre into short-chain fatty acids like butyrate,5 a molecule that looks a lot like beta-hydroxybutyrate, a ketone. Butyrate may then be converted to beta-hydroxybutyrate, resulting in a rise in blood ketone levels in humans.
Fiber Sources on a Ketogenic Diet that Has Been Well-Developed
Low-carbohydrate fibrous whole foods, such as those listed below, are advised as part of a well-formulated ketogenic diet to help people achieve and sustain nutritional ketosis (defined as a rise in beta-hydroxybutyrate (BHB) levels over 0.5 mmol / L). Try incorporating these ideas into your diet:
Ingredients:
1. Fruits and Vegetables:
- All types of leafy greens
- Cruciferous veggies such as lettuce (e.g. broccoli, cauliflower, Brussels sprouts, cabbage, kale)
- Zucchini Celery
- Cucumber
- Artichoke (bok choy)
2. Fruits
- Avocado
- Tomato
- Low-sugar berries (e.g. wild blueberries)
3. Seeds and nuts
- Chia seeds
- Flaxseed
- Hemp seeds
- Walnuts
- Almonds
In most cases, consider the carbohydrate content and the corresponding component in the instances above.
Tips for eating extra fibre on a ketogenic diet:
- Salads: This may be an easy remedy to a lack of insoluble dietary fibre, and you may also be experiencing hallucinations as a result of unpleasant culinary encounters that you can't seem to shake. A ketogenic salad, on the other hand, should be an exception to this rule. If you've ever eaten a nice salad, you know they're underappreciated; they just get blank when the fat is removed, which isn't a ketogenic diet issue. Gone are the days when "dressing on the floor" was a must. When you discover a high-fat dressing you like, you'll start to enjoy your salads! Leafy greens, avocado, hemp seeds, scrambled eggs, beef fat cuts, chicken thighs, fried fish, olives, nuts & berries, artichoke heart, high-quality oils, heavy fat sauces are all recommended components (see below)
- Vegetables sprinkled and grilled: Although ingesting raw vegetables has a glycemic benefit (owing to more difficult access to carbs trapped inside plant cells), consuming cooked veggies might provide a sensation of warmth, which may translate into improved ketogenic diet compliance. Saturated and monounsaturated fats including butter, ghee, avocado oil, extra virgin olive oil, MCT oil, and coconut oil are among the finest heat-resistant cooking oils. Garlic, parsley, cumin, chilli, oregano, paprika, rosemary, coriander, and other fresh or dried herbs and spices may be used to provide additional tastes.
- Ingredients to sprinkle with: Bok choy, spinach, tomato, mushrooms, broccoli, zucchini, cabbage
- Brussels sprouts, broccoli, cauliflower, cabbage, garlic, and celery (don't criticise it till you've tried it!) are all good roasting ingredients.
- Chia Seed Pudding: Pudding, indeed! Ketogenic chia puddings are exceedingly easy to make, cheap and convenient, and, most importantly, high in fibre. The carbohydrate composition of chia seeds is mostly fibre, 86 percent to be exact, and a lot of it is insoluble fibre! When chia seeds are soaked overnight, they retain moisture and take on a pudding-like consistency. To avoid a flavourless sauce and to guarantee that beneficial fats are present, spruce up the chia puddings with any of the needed components listed below.
- Chia seeds, flax seeds, hemp seeds, low-carb nuts / nut butters, sugar-free chocolate chips, cocoa powder, cinnamon, vanilla extract, MCT oil / water, full-fat coconut cream, coconut flour, shredded coconut, unsweetened almond milks, palm oil, sea salt, sugar-free / low-carb protein powders, MCT oil / water, full-fat coconut cream, coconut flour, shredded coconut, unsweetened almond milks, palm oil
- Dressings and dips: Dressings and dips are similar to smoothies in that food may be snuck into them rapidly. Adding fibre to salad dressings and dips improves the taste of meals while also providing an easy method to get additional healthy fats! Use a blender to make any delicious snack or meal, including dressings and sauces! Spinach, kale, steamed cauliflower, raw or steamed courgettes, high-quality oils, tahini, herbs & spices, garlic, lemon juice, apple cider vinegar, full-fat yoghurt (or dairy-free option), MCT oil/powder, avocado oil or olive oil-based mayonnaise
Final Thoughts
Fiber is classed as soluble or insoluble, and both types of fibre are digested differently. In the digestive system, soluble fibre dissolves in liquids and gels up. Insoluble fibre is the most common kind of fibre found in plants, particularly those that are low in carbon and non-starchy. A well-formulated ketogenic diet cannot have a fibre deficiency; in fact, some may claim that it has more fibre than other diets. It's fairly uncommon for individuals to skip high-fiber foods in an effort to cut down on their food intake following a ketogenic diet. This may lead to constipation, poor digestion, and vitamin and mineral deficiencies. It aids digestion, increases satiety, and, when combined with carbs, may decrease intestinal absorption and lower post-prandial blood glucose levels even further. With fatty foods, eggs, oils, and full-fat dairy, a ketogenic diet is simple to follow. However, despite a shortage of micronutrient intake due to a high consumption of these meals, whole-food fibre is used sparingly.
