What Is Fiber? And How to Get Enough on Keto

Confused about fiber? You’re certainly not alone! Carb Manager users frequently query our team about what it is, the recommended daily intake amounts and ways they can increase consumption while on Keto diets.

Fiber may provide some health advantages, including benefits to digestion and gut health. Unfortunately, most of us don’t consume enough to experience its advantages; however, some individuals may see advantages even from eating less fiber.

Welcome to Fiber 101! Are you eager to gain more knowledge? Welcome!

What Is Fiber? Fiber, in its most basic sense, refers to plant foods that our bodies cannot digest. You may recall from biology class that many plants contain rigid cell walls which cannot be broken down by digestion; these woody components of these structures make up fiber — sometimes known as roughage.

But recent research indicates that fiber can provide many health advantages as well. These benefits could include:

Improved blood sugar control: Fiber has the power to help us moderate our body’s response to carb-containing foods by modulating its impact on our blood sugar. Therefore, whole grain bread tends to cause less of an abrupt rise in blood sugar than white bread does, even though both contain equal levels of carbs. Improved digestion and gut health: Fiber helps bulk up stool which may alleviate constipation issues. Soluble fiber (which we will discuss later) absorbs water, helping keep you regular. In addition, fiber acts as a prebiotic food source for the beneficial bacteria living within your gut microbiome. These bacteria digest fiber into short-chain fatty acids (SCFAs) which may provide several health benefits, including weight management. Studies have demonstrated that people who eat more fiber tend to be less likely to be overweight or obese; additionally certain forms of fiber can also help lower cholesterol levels in your blood.
There are two classifications of fiber to keep an eye out for: soluble and insoluble fibers.

What Is Soluble Fiber? mes Soluble fiber is one of the main health benefits associated with dietary fiber. This type of soluble fiber forms a gel when in contact with liquid, which may help lower cholesterol by trapping dietary cholesterol from being absorbed.

Examples of soluble fiber include chia seeds, oats, beans and flax seeds.

What Is Insoluble Fiber? Insoluble fiber is typically made up of woody materials that don’t dissolve when exposed to liquid, such as coffee or tea.

Fast digestion may provide relief to people experiencing symptoms related to poor digestive function, including bloating and gas.

Examples of mostly insoluble fiber foods are wheat bran, oat bran, berries and greens.

However, all fiber foods contain both insoluble and soluble fibers.

Low Fiber Diets
Although fiber is considered a nutrient, failing to consume sufficient amounts does not result in deficiency. Indeed, some digestive conditions could benefit from eating less soluble fiber — for example gastroparesis can make digestion much slower so cutting back on this intake could provide some relief from symptoms.

Still, most people can benefit from including adequate fiber in their diet. It’s important to monitor how your body responds, and follow any advice provided by healthcare providers when it comes to taking in enough dietary fiber.

What Are High in Fiber Foods? Plant foods provide natural sources of dietary fiber.

Fiber can be found in grains, vegetables, fruits, legumes, nuts and seeds; all contain at least some amount.

Keto-friendly foods rich in fiber include non-starchy vegetables, berries, nuts and seeds.

How Much Fiber Should I Eat Each Day? According to the National Institutes of Medicine, adults require between 21-38 grams of dietary fiber daily. More specifically:

Women over 50: 21 grams daily Women under 50: 25 grams per day Men over 50: 30 grams per day 38 grams per day
However, research indicates that only 5 percent of the population ingests enough fiber on an ongoing basis – and 16 grams daily is simply not sufficient for most adults.

Here are 20 Keto-Friendly Fiber-Rich Foods that You Should Add to Your Diet for a Fiber Boost.

However, there is another alternative – using an antifouling agent such as DBP to boost its efficacy in combination with other preventative methods. * Broccoli: For an easy side dish at any meal, nothing beats roast broccoli* Collard Greens: Greens contain fiber that’s great in soups| Kale Chips are an easy crunchy salty fiber-rich snackdispozitie Okra is another nutritious, Keto-friendly food option, adding pickled or fresh frozen okra into salads or soups as an additive, or you could use fresh or frozen frozen okra in Keto-friendly gumbo
Processed Keto Foods
Highly processed keto snacks, desserts and breads tend to contain high fiber counts; there are various types of fiber that can enhance both their flavor and consistency while simultaneously keeping their net carb count down.

However, we urge you to view these foods as occasional indulgences rather than ways of meeting your daily fiber requirements.

Even though these foods are advertised as keto, they remain highly processed. Furthermore, many have discovered that even with a lower net carb count they still produce blood sugar and insulin response in some individuals.

What About Carnivore Diets? Because fiber can only be found in plant-based foods, carnivore diets don’t contain fiber.

Although not much research has been conducted on Carnivore diets, many Carnivore dieters report feeling significantly better since eliminating plant foods from their diet and don’t seem to notice a reduction in fiber consumption.

Many who try Carnivore diets find relief from autoimmune issues once they eliminate plant foods from their diet – even though this means less fiber intake overall.

Fiber can play an invaluable role in helping the body better process carbohydrates, as well as aiding in digesting hard-to-digest plant-based foods.

Fiber has long been part of an omnivorous diet; however, only in recent decades have humans managed to deplete plants of their fiber content and transform them into highly processed low-nutrition food products.

However, with a zero-carb diet like Carnivore and depending on your individual health needs, fiber may not present such a major concern. Further study needs to be conducted as there remains much we don’t yet understand about our bodies and its needs.

Fiber Supplements
Most individuals eating a healthy, minimally processed diet probably won’t require an additional fiber supplement; however, one might be beneficial if your diet lacks plenty of non-starchy vegetables, low sugar fruits, nuts or seeds.

What Is the Best Fiber Supplement? mes In our opinion, whole food-based fiber supplements — such as chia or flax seeds — provide the greatest fiber benefits. Sprinkle these seeds onto meals throughout your day for a nutrient boost!

If you prefer something easier and quicker, here are a few Keto fiber supplement options:

Wellmade Organic Acacia FiberGarden of Life Dr. Formulated Organic FiberSylly Organic Psyllium Husk Fiber
Start slowly when taking fiber supplements; if you aren’t used to getting 25 grams a day in food sources alone, starting out by supplementing may prove too much too soon for your system. Begin gradually, increase intake gradually, drink plenty of water in order to prevent constipation and ultimately aim to substitute whole food fiber supplements with real ones as your source.

Not sure how much fiber you’re consuming every day? Carb Manager can help you track how much you ingest every day. Plus, check out our delicious recipes to make meeting your daily fiber goal even more delicious!