February 10, 2020
Why High Fiber Vegetables are Important on a Keto Diet
Writen by Naomi Whittel |
Published on: February 10, 2020
There are many ways that my High Fiber Keto approach stands apart from other keto diets you might hear about: I use whole quality foods, use good fats, incorporate movement and quite importantly, focus on high fiber foods. With all of the focus on the low carb, high-fat aspects of keto, I’ve found it essential for keto success to also make sure you are eating enough fiber.
Fiber is paramount when it comes to metabolic health, digestive health, metabolism, and weight and is all too often overlooked in the keto world. The fascinating science behind both keto and fiber is covered in my soon-to-be-released book High Fiber Keto and I can’t wait to share all of my research with you!
In the meantime, I want to dive a little deeper into the importance of fiber, and especially high fiber veggies, on a keto diet. By including keto-approved vegetables every day, you can get 10X the benefits you see with a keto lifestyle. Don’t just take my word for it, try it for yourself!
What Vegetables Can You Eat on a Keto Diet?
One of the reasons that vegetables are so important on a keto diet is for the health of the microbiome. The microbiome is the colony of microorganisms that lives in and on your body. We mainly focus on the gut microbiome, which in turn influences the composition of all of the other microorganisms in and on you.
The amount of research that has come out on the microbiome is truly staggering, and also likely only the tip of the iceberg. We do know that the make-up of the microbiome is heavily influenced by what we eat and can change very quickly (often in only a day or two) when you change your diet (1, 2).
When it comes to keto-friendly vegetables, it is certainly important to choose high fiber low carb options, but it is also very important to focus on variety and diversity. It seems that the more variety there is of these fiber-friendly options, the more it supports bacterial diversity in the gut – which is what you are looking for in order to have a healthy gut. Vegetables can feed the beneficial bacteria by providing the much-needed fiber, but on the other hand, sugar and other processed foods tend to feed the more pathogenic bacteria in the gut. If you are experiencing any digestive issues on keto, you might actually need more fiber!
As you increase keto veggies and other fiber-rich keto foods such as nuts, seeds, avocados, coconut, and berries, you might notice some gas, bloating or indigestion through the transition. This is very normal and might actually be a good sign in most cases as the microbiome reorganizes. To make things more comfortable, you might try a digestive enzyme, like what’s in my OMI Pre-Biome (or my new Naomi Digestive Enzyme product coming out later this month) along with high fiber high-fat meals.
While you increase fiber, it is also a good time to make sure you are supplying a steady stream of beneficial bacteria (probiotics) into the digestive system. They will likely stick around when you are feeding them with good fiber. My favorite sources of probiotics are fermented foods like sauerkraut, kimchi, and kefir, along with a good daily probiotic supplement.
So, what vegetables can you eat on a keto diet?
Here’s my list of keto friendly vegetables:
-
- Artichoke
- Arugula
- Asparagus
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Collard greens
- Cucumber
- Fermented vegetables (like sauerkraut)
- Garlic
- Green beans
- Jerusalem artichoke
- Jicama
- Kale
- Leeks
- Lettuce
- Napa cabbage
- Onions
- Peppers
- Radishes
- Savoy cabbage
- Seaweed
- Spinach
- Summer squash
- Turnip greens
- Watercress
- Zucchini
As you can see, many of the best keto vegetables are green! While getting a variety of colors daily in the diet is important (I love purple cabbage, red raspberries, yellow onions, and rainbow chard), green foods are truly a superstar when it comes to nutrition. High in fiber, low in carbs, and packed with vitamins (folate, vitamin K), minerals (calcium and magnesium) and plant compounds like carotenoids! I love greens so much that I often enjoy a green juice in the afternoon and take some Powerphenol greens as an easy supplemental powder. I’ve actually created a new Naomi Power Greens powder, which is also coming out later this month!
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