High fiber foods to add to your ketogenic diet
What about fibre?
Everyone talks about healthy food and the need for vitamins, fats, minerals, fats, and carbohydrates … But what about fibre? Fibre is perhaps the most important food in our daily diet.
Fibre is needed for proper bowel movements and a healthy weight. But eating a lot of fibre arranges more than bowel movements; fibre-rich food is good for cholesterol and blood pressure. And it reduces the chance of problems with the coronary arteries, such as a heart attack. There is also increasing evidence that eating a lot of fibre reduces the risk of stroke, type 2 diabetes, colon, and breast cancer.
Beta-glucans and Cholesterol
You should eat about 3 grams of beta-glucans a day … only you would then have to eat 2 full plates of oatmeal porridge … a bit tricky if you want to maintain a ketogenic lifestyle. A good alternative, but still relatively unknown, is the Psyllium husk.
“You’d be forgiven for not knowing what psyllium husk powder is as it is not as common as almond flour in the keto diet. However, it is just as worthy as an alternative to all-purpose flour when cooking or baking and contains many health benefits. Psyllium is made from the husks of the Plantago Ovata plant seeds and is more commonly used as a laxative, but research has found that it can also benefit the heart and pancreas.
Psyllium is a favourite baking ingredient or mine and is incredibly high in fibre. It soaks up water in the gut and helps with regular bowel movements. Including it in your diet can help promote better digestive health and reduce constipation and flatulence. It can also help maintain your gut and keep it healthy due to its prebiotic properties. This means your immune system becomes strengthened and can fight off infections and reduce inflammation more easily. Research also indicates that psyllium can help manage cholesterol levels and maintain good heart health. High cholesterol is usually a result of a poor diet. If you suffer from this, speak to your doctor about introducing psyllium into your diet. Psyllium can also help lower high blood pressure, strengthen the heart muscles, and improve lipid levels.”
Sandra Bloom
Types of fibre
You can subdivide into digestible and indigestible fibres with many types of fibres. Both types are important.
Digestible (fermentable) fibres
These fibres are broken down in the colon. They are important for a good intestinal flora and are also called prebiotics. Digestible fibres ensure smooth stools. For example, you can find them in vegetables, fruit, and legumes and sometimes they are added to products, for example, inulin or oligofructose.
Indigestible (non-fermentable) fibers
Indigestible fibres leave the intestines undigested. These fibres are also important for bowel movements; they absorb moisture in the intestines, causing the stools to thicken. Indigestible fibres give a full feeling not to continue to eat. You can find them in whole-grain products and fruit peel.
‘Source of fibre’ versus ‘rich in fibre’
Manufacturers often add extra fibres to give products a healthier image. They like to bring this to the attention with claims such as ‘source of fibre‘ or ‘rich in fibre’. With ‘source of fibre’, there must be 3 grams of fibre in 100 grams of product, with ‘rich in fibre’ double. With these regulations, there is a snag: in products that weigh little, there is very little fibre per portion.
Do I eat enough fibre when I live a ketogenic life?
The Health Council advises 30 grams of fibre for women and 40 grams for men every day. And then preferably products that naturally contain fibre. Not everyone achieves the recommendation. Below you can see where there is a lot of fibre.
Fibre-rich Keto-proof foods :
- Avocado
- Chia seeds
- Pumpkin seeds
- Flaxseeds
- Pecans
- Almond
- Pistachios
- Broccoli
- Kale
- Salad
- Cauliflower
- Broccoli
- Raw coconut
- Artichokes
- Berries
- Spinach
- Mushrooms
- Red cabbage
- Cucumber
- Pickles
- Zucchini
- Aubergine
- Brussels sprouts
- Garlic
- Raw cacao powder
- Psyllium husk
- Chickpeas
Fruits, vegetables, and legumes are generally full of fibres. These foods are healthy, but not all of them are keto-proof. When you want to stick to the ketogenic diet, you might want to stick to the foods mentioned in the list above.
Problems with blockage
Clogging can be caused by a lack of fibre and a lack of exercise or drinking too little water. Do you eat enough seeds, vegetables, and fruit? If so, extra fibres do not help. Do you drink enough? You need 1.5 – 2 litres of fluid in the form of drinks per day. Be cautious with laxatives and consult your doctor on time.
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