If you want to make one change to your diet to lose weight and promote gut health, that one change should be eating more fiber.
There are many reasons you would want to make dietary changes that can help you maintain a healthy weight. Maintaining a healthy weight is one way you may be able to lower your risk of heart disease, diabetes, and other chronic health conditions.
A 2015 Annals of Medicine study found that â€œaiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your bodyâ€™s response to insulin just as effectively as a more complicated diet.â€
If you follow a keto diet, it can be a little trickier to get the fiber you need, as many high-fiber foods arenâ€™t compatible with a low-carb diet like keto. So you may be wondering what are the best high fiber keto foods to add to your diet for weight loss and gut health. Here are a few of the best high fiber keto foods.
High Fiber Veggies
Spinach, cauliflower, kale, and broccoli have two important things in common: Firstly, as far as vegetables go, theyâ€™re great sources of fiber; secondly, theyâ€™re vegetables that are relatively low in carbohydrates, making them ideal for someone following a keto diet.
Hereâ€™s how much fiber you can find in a serving of each of these veggies:
- One cup cooked spinach – 4 grams.
- Â½ cup broccoli – 3 grams.
- 1 cup kale (raw or cooked) -2.5 grams.
- 1 cup cauliflower – 2.1 grams.
You already know chia seeds as a convenient way to add a nutritional and textural boost to puddings and smoothies, but theyâ€™re also an excellent high fiber keto food. Just one ounce of chia seeds contains 10 grams of fiber. If youâ€™re not into chia pudding or chia smoothies, you can also sprinkle chia seeds on a salad or eggs.
Avocados are a perfect food for anyone on the keto diet. Theyâ€™re high in healthy fats, low in carbs, and packed full of other valuable nutrients. Among those is fiber. Avocados are an incredible source of dietary fiber, including insoluble fiber. Insoluble fiber promotes gut health and regular bowel movements. Thatâ€™s because it binds to water instead of dissolving in it. Florida avocados tend to be higher in insoluble fiber, with one single avocado containing a whopping 17 grams of fiber. But the soluble fiber, in both Florida avocados and other varieties, has other benefits, such as maintaining and promoting healthy blood sugar and cholesterol levels.
Nuts are a popular food for a keto diet as they are a low-carb source of good fat. Pecans should be one of the first nuts you reach for if youâ€™re looking for high fiber keto foods. Not only do pecans have fewer carbs than other nuts, but an ounce of pecans (about 19 pecan halves) will also net you a solid 3 grams of dietary fiber.
For more ways to support weight loss and gut health, check out the supplements below from Hyperbiotics, Dâ€™Adamo Personalized Nutrition, and AllVia.
Prebiotic Powder Organic Blend – Hyperbiotics
Prebiotic Powder Organic Blend from Hyperbiotics is a 100% food-based proprietary blend of ingredients designed to promote good bacteria’s growth while supporting healthy digestion, weight loss, and metabolism. The Organic Prebiotic Fiber blend in this formula contains organic acacia fiber, organic Jerusalem artichoke fiber, and organic green banana fiber.
ARA-6 – D Adamo Personalized Nutrition
7-Keto DHEA Metabolite Cream – AllVia
Looking for another way to support weight loss and gut health? Itâ€™s not all capsules and tablets. Thereâ€™s also 7-Keto DHEA Metabolite Cream from AllVia. Each full pump of this cream formula contains approximately 15 mg of 7-Keto DHEA. This unscented formula also contains aloe vera, vitamin E, and MSM, and itâ€™s easily absorbed skin moisturized as well.
What are your favorite high fiber keto foods?