Are you getting enough fiber? 

Most people aren’t – whether they’re on keto or not.

A lot of high fiber foods are also high in carbohydrates and that scares some people away when they’re living the low carb life. But did you know that dietary fiber IS a carbohydrate? However, fiber doesn’t raise blood glucose the way other carbohydrates do. That’s why you can subtract dietary fiber from the carb count to get your net carbs. 

We all know the biggest symptom of not getting enough fiber – constipation. Not only that, but not eating enough quality sources of fiber can lead to poor digestion, certain vitamins and minerals not being absorbed by your body, and poor gut health – those good bacteria in your gut do WAY more for you than keep constipation at bay!

Benefits of fiber

Getting the proper amount of natural fiber in your diet is crucial, especially if you’re trying to lose weight.

Fiber keeps you fuller longer by slowing your digestion. When you don’t get enough fiber, you tend to be hungrier and eat more which is definitely not going to help you with weight loss. 

It can also give you a major boost in ketone levels! Insoluble fiber is broken down by your gut microbiome and turned into increased levels of ketones in your blood. 

Not getting enough fiber can also raise your cholesterol which can increase your risk of heart disease and stroke. Another good reason to take fiber to heart!

Where to get fiber


It can be tempting to skip the veggies and save your carbs for something less…green. But veggies are one of your best sources of fiber on the keto diet. 

Add these low carb / high fiber veggies to your day:

  • Leafy greens 
  • Lettuce
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Cabbage 
  • Kale
  • Celery
  • Zucchini
  • Cucumber
  • Bok choy
  • Artichoke
  • Collard Greens
  • Mushrooms
  • Red Cabbage


Fruits are also a great source of dietary fiber but watch out, most varieties have a lot of sugar. Here are some great keto fruit options to help keep things moving along.

  • Avocado
  • Tomato
  • Coconut
  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
  • Eggplant

Nuts & Seeds

Adding nuts and seeds to your day is a tasty way to add some dietary fiber. A few high fiber examples are:

Dietary Fiber

  • Chia Seeds
  • Flax Seeds
  • Hemp Seeds
  • Almonds
  • Walnuts 
  • Pecans
  • Pumpkin Seeds
  • Pistachios

Your body NEEDS fiber, and with so many great options for getting natural dietary fiber you can give your body what it needs AND achieve your health goals faster!