Now that you know the importance of fiber on a ketogenic diet, let’s talk about the keto-friendly, nutrient-rich foods where you find this fiber. I call these foods my Metabolic Menders because they mend your metabolism while supporting the body in ketosis. They are really the fiber foundation of High Fiber Keto. I’ve found that when I focus on how to get fiber on keto, I’m actually eating more fiber than I was prior to adopting a ketogenic lifestyle. This may be true for you as well.
Here are my top fiber-rich Metabolic Menders to focus on including in the diet:
- Super Herbs: These culinary herbs are not only fiber-rich, but they contain medicinal properties that allow us to use food as medicine for metabolic healing. They add flavor, variety, and nutrients to meals, all while supporting metabolic healing and autophagy. Try adding 1-2 tablespoons of fresh herb or 1-2 teaspoons of dry herb to marinades, rubs, soups, stews, salads, and fish.
Super Herbs include basil, cacao powder, cardamom, Ceylon cinnamon, chives, cilantro, curry powder, ginger, oregano, parsley, red pepper flakes, rosemary, thyme, and turmeric.
- Smart Seeds: These seeds are tiny fiber-packed packages that produce big metabolic results. Including these daily can help you meet your fiber needs, along with providing important minerals and essential fats. A tablespoon or two sprinkled over a salad or entrée or mixed into a smoothie and you are good to go.
Smart Seeds include chia seeds, hemp seeds, flax seeds, sunflower seeds, sesame seeds, and pumpkin seeds.
- Nimblest Nuts: Choosing low-carb nuts will allow you to reap the fiber and nutrient benefits of nuts, all while staying in ketosis. Nuts can be used as flour in recipes such as my Keto Bread, as breading for fish or chicken, or as a crunchy element in a salad or keto dessert.
Nimble Nuts include Almonds, macadamia nuts, pine nuts, pecans, pili nuts, and walnuts.
- Friendly Fiber: These Metabolic Menders include foods that have specific properties to support the microbiome. We know that a robust and diverse microbiome creates health throughout the body. And it can be as easy as putting these foods on your plate. Berries are a particularly delicious option because they provide soluble fiber and polyphenols. Polyphenols give the berries their bright blue and red color and also feed beneficial bacteria in the body.
Friendly Fiber includes Artichokes, avocados, berries, garlic, onions, Jerusalem artichoke, leafy greens and more. Read on for a bigger list!
Vegetables On A High Fiber Keto Diet
High fiber vegetables deserve extra attention, especially non-starchy veggies. They are low in carbohydrates, but high in fiber and provide the volume to a keto meal that will leave you feeling full and satisfied. Vegetables can be eaten at any time of day (yes, even breakfast!) to support metabolic healing and promote autophagy, or cellular clean up. My favorite time of day to increase any carbs, especially high fiber carbs, is at dinnertime, as those of you who have read my bestselling book, Glow15, already know!
For those of you who are new to the keto world, this list can help you build your high fiber keto foods grocery list. For the keto veterans reading this, this list will help you spice up your keto routine and increase the variety in your diet.
Keto Fiber Veggies:
- Broccoli and broccoli sprouts
- Brussels sprouts
- Chicory root
- Collard greens
- Dandelion greens
- Green beans
- Zucchini and summer squash
Tips for including more veggies and fiber on keto:
- Fill half your plate with veggies (or more). This is a great visual cue when you are building your perfect keto plate. Use the above list to visually cover 50-75% of the surface of your dinner plate and leave room for a serving of protein, plenty of good fats and a Metabolic Mender or two. By focusing on volume, you’ll be meeting your fiber needs without having to weigh, measure or calculate.
- Choose the rainbow. Every color is associated with different phytonutrients (plant compounds) that help to reduce inflammation, feed the microbiome and protect every cell in the body. So go ahead and choose the yellow cauliflower, purple cabbage or rainbow chard. Instead of only putting green veggies in your cart (although green is a very important color to include), shoot for the rainbow!
- Meal prep. A little bit of thinking ahead and prep time in the kitchen can make grabbing veggies throughout the week as easy as keto pie. Here’s how:
-When you get home from the store, wash and chop veggies so they are ready to go. -When sautéing, steaming or roasting veggies, throw in some extras to be used with meals for the next day or two.
-Use more perishable veggies, such as spinach and baby lettuce, at the beginning of the week and have heartier veggies, such as cabbage and broccoli, set aside for meals later in the week.
-Have some frozen options on hand for back up.
- Add veggies to soups and smoothies. Soups and smoothies are a great vehicle for blending in extra veggies to add nutrition and fiber, without sacrificing flavor. Speaking of smoothies, here is one of my favorite keto options!
Don’t forget to head on over to my shop to get all the details about High Fiber Keto and pre-order the book. I’ve poured my heart and soul into this project and can’t wait to share what I’ve uncovered with all of you and help you on your own journey to metabolic healing and living your best life.