How to Get More Fiber on Keto Without Eating Carbs!

One of the biggest challenges of the keto diet is getting enough fiber while keeping carbs low. Many fiber-rich foods, like beans, whole grains, and fruits, are too high in carbs for keto. But not all fiber sources are off-limits!

If you’re struggling with digestive issues, bloating, or constipation on keto, this guide will help you fix it without breaking ketosis!

📌 Why Fiber is Important on Keto

Fiber is a type of carbohydrate, but it doesn’t count toward net carbs because the body doesn’t digest it. Here’s why it’s essential:

✔️ Supports digestion – Prevents constipation and keeps your gut healthy
✔️ Regulates blood sugar – Slows down digestion and prevents spikes
✔️ Increases satiety – Keeps you full longer, reducing cravings
✔️ Supports heart health – Helps lower cholesterol and improves circulation

The problem? Many keto dieters don’t get enough fiber, leading to digestive discomfort and sluggish metabolism.

🍽️ Best High-Fiber, Low-Carb Foods for Keto

The key to getting fiber on keto is choosing high-fiber, low-net-carb foods. Here are some of the best options:

🥦 Low-Carb Vegetables (High Fiber!)

Vegetable	Net Carbs per 100g	Fiber per 100g
Avocado	2g	7g
Spinach	1g	2g
Kale	3g	4g
Broccoli	4g	3g
Brussels Sprouts	5g	4g

🌰 Nuts & Seeds (Fiber-Packed & Keto-Friendly!)

Nut/Seed	Net Carbs per 1 oz	Fiber per 1 oz
Chia Seeds	1g	10g
Flaxseeds	0.5g	8g
Hemp Seeds	1g	2g
Almonds	2g	3.5g
Walnuts	2g	2g

🍄 Other High-Fiber, Keto-Friendly Foods

Coconut Flour (10g fiber per ¼ cup)
Psyllium Husk (7g fiber per tbsp)
Cacao Nibs (8g fiber per oz)
Mushrooms (2g fiber per cup)

🔥 How to Add More Fiber to Your Keto Diet

Here are easy ways to boost fiber intake without increasing carbs:

🥑 1. Eat More Avocados

Avocados are one of the best fiber sources on keto with 7g of fiber per 100g. Add them to:
✔️ Salads – Slice avocados into your favorite keto salads
✔️ Smoothies – Blend with almond milk & protein powder
✔️ Egg Dishes – Serve with scrambled eggs

🥄 2. Use Chia & Flaxseeds Daily

✔️ Make chia pudding (chia seeds + almond milk + vanilla extract)
✔️ Sprinkle on yogurt, salads, or keto oatmeal
✔️ Use ground flaxseeds in baking or smoothies

🍞 3. Choose High-Fiber Keto Breads & Wraps

✔️ Look for coconut flour or psyllium husk-based breads
✔️ Use low-carb tortillas with flax or almond flour

🍲 4. Add More Low-Carb Veggies to Your Meals

✔️ Use zucchini noodles instead of pasta
✔️ Make cauliflower rice instead of white rice
✔️ Eat a side of sautéed spinach or kale with meals

🥜 5. Snack on Fiber-Rich Nuts & Seeds

✔️ Grab almonds, walnuts, or pecans for snacks
✔️ Eat roasted pumpkin seeds for a crunchy keto-friendly option

🏆 How Much Fiber Do You Need on Keto?

The recommended daily fiber intake is:
✅ Men: 30–38g per day
✅ Women: 21–25g per day

But many keto dieters only get 10–15g per day, leading to digestive issues.

Aim for at least 25g of fiber daily by including high-fiber, low-carb foods in your meals!

Getting enough fiber on keto is easier than you think! By eating avocados, chia seeds, nuts, and low-carb veggies, you can keep your digestion smooth, cravings low, and gut health strong.

Try adding one new fiber-rich keto food to your diet each day! 💪🌿

Get FREE Keto recipes eBook designed to keep you full and on track every day! 🚀

💬 FAQs

Q1: Can I take fiber supplements on keto?
Yes! Psyllium husk, acacia fiber, or inulin are great keto-friendly fiber supplements.

Q2: How do I fix constipation on keto?
Increase fiber intake, drink more water, and eat more low-carb veggies and seeds.

Q3: Is oatmeal keto-friendly?
Traditional oatmeal is too high in carbs, but you can make keto oatmeal using flax, chia, and hemp seeds.

Q4: What’s the best keto bread with fiber?
Look for psyllium husk or coconut flour-based breads for high fiber and low carbs.

Q5: Do I need fiber if I eat mostly meat on keto?
Yes! Even if you eat carnivore-style keto, fiber helps with digestion, gut health, and cholesterol levels.