High Fiber Diet Foods – What Foods are High in Fiber?


I have been experimenting with my diet for decades, ever since I noticed the connection between what I ate and the severity of my eczema when my diet became too inflammatory. One thing that became clear to me throughout the years, and is supported by science, is the benefit of plant foods as being anti-inflammatory, anti-aging and essential for the gut microbiome. 

If you’ve been following me for a while, or even if you are new here, it is likely clear to you how passionate I am about the keto diet – which is a high-fat, low carb approach to weight loss, fighting metabolic disease, and is especially beneficial for women. It may seem strange to you that I can be both an advocate of plant foods and an advocate for high-fat diets. Can you really do both? 

My answer is a resounding “yes!” And the key is fiber.

When you get down to it, fiber is a carbohydrate, but it’s a special carbohydrate that melds so well with keto. You see, fiber isn’t broken down by enzymes in the digestive system and it isn’t absorbed into the body as sugar (glucose) like other carbs. Fiber isn’t a carbohydrate that works against the benefits of ketosis in any way. 

Instead, fiber passes through the digestive system to the colon where it plays an incredibly important role in maintaining gut health. Fiber adds bulk to the stool and helps keep you regular, but it goes beyond that. There are special types of fiber, called prebiotics, that feed beneficial bacteria in the gut, improving the microbiome. These beneficial bacteria, or probiotics, in turn, create nutrients that you can absorb, help defend against pathogens and support the immune system in the body. 

As you can see, fiber is incredibly important. What really fires me up is that that keto and fiber don’t have to be mutually exclusive: you can enjoy a high fiber diet in the context of keto by adding in high fiber foods. This is exactly what is covered in my book High Fiber Keto, in which I walk you through the science and the practical implementation of this lifestyle. 

High Fiber Diet Foods – What Foods are High in Fiber?

I know you’re wondering what foods are high in fiber? Remember that fiber is an indigestible carbohydrate, so you’ll find fiber in all whole (unprocessed) plant foods, exactly the same foods where you find carbs. These foods include fruits, vegetables, grains, beans, nuts, and seeds.

High fiber foods list:

High fiber vegetables

  • Artichoke
  • Arugula
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Collard greens
  • Cucumber
  • Fermented vegetables (like sauerkraut)
  • Garlic
  • Green beans
  • Jerusalem artichoke
  • Kale
  • Leeks
  • Peppers
  • Seaweed
  • Spinach 
  • Zucchini
Nuts and seeds
  • Chia seeds
  • Hemp seeds
  • Flax seeds
  • Pumpkin seeds
  • Almonds
  • Brazil nuts
  • Macadamia nuts
  • Pecans
  • Pili nuts

    My secret to incorporating fiber in my keto diet is to look for these high fiber low carb foods. In my High Fiber Keto template, I eliminate the very starchy and high carb foods including grains, beans, starchy vegetables, and the higher carb fruits. Instead, I focus mainly on high fiber vegetables and some of the other fiber-rich keto staples, like avocado, nuts, and seeds. 

    I often get asked questions about the carbs in fruit. Look out for my next blog coming out this week, where I’ll be exploring high fiber fruit in detail.

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