One thing thats often missing from theketo diet?
A little bit of roughage.
And thats certainly true in the case of some of its followers.
Adherence to the keto diet doesn’t have to mean neglecting your digestive health.
She notes that dietitians frequently see patients who complain ofconstipationwhen they go keto.
Thing is, most Americans dont get enough of the GI-friendly nutrient anyway, according to theU.S.
Fiber plays a key role in digestive health.
Glassman suggests sprinkling chia into small, low-carb smoothies or onto oatmeal, eggs, or a salad.
That amount will also supply 2.7 g of fiber.
Almonds
Almondsare another good choice.
TheUSDAreports that 1 tablespoon (tbsp) of ground flax boasts 2 g fiber and 0 net carbs.
Basically, a freebie eat up.
Target high-fiber picks like collards, says Elia.
Cauliflower
Cauliflower is having a moment and thats great news for keto diet followers.
Plus, it goes double duty to help you get more fat, says Elia.
Look for this in the frozen section at some grocery stores.
If you cant find it near you, go for unsweetened shredded coconut.
A half cup of fresh raspberries offers 4 g of fiber and 3.3 g of net carbs, theUSDAnotes.
Consider cooking down frozen raspberries and using them as a syrupy topping on keto pancakes.
Artichokes
Artichokes are a surprisingly good option for getting more fiber into your keto diet.
One canned artichoke heart offers 1.7 g of fiber and less than 1.9 g of net carbs.
Chia seeds are also great in smoothies!
Kayli Anderson has over a decade of experience in nutrition, culinary education, and lifestyle medicine.
She believes that eating well should be simple, pleasurable, and sustainable.
She’s a student of herbal medicine and women’s integrative and functional medicine.
She was previously an assistant editor atPreventionwhere she wrote monthly science-based beauty news items and feature stories.
