Have you ever had a discussion with someone who was dead-set against the ketogenic diet?
If so, you’ve probably heard the argument that the keto diet doesn’t have enough fiber, or maybe that it doesn’t offer enough healthy vegetables.
The idea that you can’t get enough fiber on keto is a common misconception, but don’t believe it for a second. There are plenty of high-fiber, low-carb foods to add to your ketogenic diet.
All you have to do is tweak your food selection to reduce net carbs, prioritize the right macros (fat, protein, and fiber) and you’re good to go!
Keep reading to learn how to get enough fiber on keto by adding the 11 best low-carb, high-fiber foods to your menu.
Many traditional fiber sources, like cereal, legumes, or whole-grain bread, are off-limits on keto. They’re just too high in net carbs.
But if you understand how keto macros work, you still have plenty of options available to get enough fiber and stay in ketosis.
Here’s a simple rule of thumb to help you make the right decisions around fiber consistently:
If the ratio of net carbs to fiber in any food is 1-to-1 or lower, it’s a good choice for fiber. The lower the ratio, the better.
Assuming you want to get no more than 20-25 grams of net carbs and 25 or more grams of fiber per day, you’ll be safe eating any fiber source with a 1-to-1 ratio or lower of net carbs.
Simply divide the net carbs on the nutrition label by the listed fiber amount, using a calculator if you need to. If the number is 1 or less, you just discovered a good keto-friendly source of fiber!
This doesn’t mean you can’t eat foods with more net carbs than fiber. In limited quantities, keto-friendly fruits like berries are fine.
However, if you want to increase your fiber intake, you’re better off with fiber-rich foods low in net carbs for the majority of your fiber needs.
That way, you’ll most likely stay in ketosis as you consume sufficient fiber. But which foods are high enough in fiber and low enough in carbs that
Flaxseeds are loaded with healthy compounds like alpha-linoleic acid, thiamin, magnesium, phosphorus, copper, manganese, and selenium
From an ounce of flax seeds you get:
- 0.5 grams of net carbs
- 7.6 grams of dietary fiber
- Net carb to fiber ratio: 0.07
#2: Chia Seeds
Chia seeds contain calcium, phosphorus, manganese, and omega-3 fatty acids.
A one-ounce serving of chia seeds has:
- 1.7 grams of net carbs.
- 10.6 grams of dietary fiber
- Net carb to fiber ratio: 0.16
Try some chocolate keto chia pudding, or make a yummy chia seed drink by adding chia seeds to warm water, mixing with a spoon, letting them sit overnight in your fridge, then adding the mixture to green tea with stevia or your favorite beverage.
When it comes to the keto diet, avocados are an all-time MVP. Whether it’s healthy fats, vitamins, or minerals, avocados consistently make the cut.
A large avocado (200 grams) has:
- 3.6 grams of net carbs
- 13.5 grams of dietary fiber
- Net carb to fiber ratio: 0.27
#4: Pumpkin Seeds
Munchable pumpkin seeds are high in protein and fat and also contain respectable amounts of zinc, copper, potassium, manganese, and magnesium.
One ounce of pumpkin seeds has:
- 1 gram of net carbs
- 3 grams of dietary fiber
- Net carb to fiber ratio: 0.33
Try roasting your own pumpkin seeds, with or without the edible husk:
Preheat your oven to 300 degrees Fahrenheit, toss the seeds in a bowl with melted butter (or olive oil, avocado oil, or coconut oil), add salt and your favorite seasonings, then bake them in a single layer on a baking sheet for 45 minutes or until they turn golden brown, stirring occasionally.
Whole artichokes, not to be confused with canned artichoke hearts, are a good way to get extra vitamin C, vitamin K, folate, choline, magnesium, potassium, and manganese.
A single 120-gram cooked artichoke offers:
- 4 grams of net carbs
- 10.3 grams of dietary fiber
- Net carb to fiber ratio: 0.39
Artichokes can also help balance your cholesterol levels, protect your liver, and improve the digestion of fats[*].
Try steaming an artichoke until you can easily remove the leaves by hand (about 25-35 minutes), then dipping the leaves in extra virgin olive oil or butter mixed with fresh-squeezed lemon and salt as you eat it.
Scrape the fleshy portion off of the leaves using your teeth, then discard the rest. Don’t forget to discard the inner “choke,” then enjoy the delicate, delicious artichoke heart and stem whole.
Because fat is an essential part of your keto diet, you can enjoy plenty of nuts, as long as you don’t exceed your calorie allowance for the day.
Pecans are among the lowest nuts in net carb content, and they’re chock-full of thiamin, manganese, and copper.
A one-ounce serving of pecans has:
- 1.2 grams of net carbs
- 2.7 grams of dietary fiber
- Net carb to fiber ratio: 0.44
Reach for raw or roasted, salted pecans when you want a snack that’s high in healthy fats and dietary fiber, or whip up a batch of decadent pecan pie fudge bombs.
#7: Collard Greens
Collard greens are packed with folate and vitamins K, A, and C.
A 100 gram serving of collard greens offers:
- 2.1 grams of net carbs
- 3.6 grams of dietary fiber
- Net carb to fiber ratio: 0.58
Try cooking your collard greens in pastured butter, extra virgin olive oil (at a low temperature), or the traditional way: in bacon fat or lard with spicy red peppers, salt, and pepper.
Almonds are a great choice if you want a portable, tasty snack loaded with vitamin E, riboflavin, calcium, iron, magnesium, potassium, phosphorus, copper, and manganese.
A one-ounce serving of almonds offers:
- 2.1 grams of net carbs
- 3.3 grams of dietary fiber
- Net carb to fiber ratio: 0.64
If you’re looking for recipes with almonds, you’re in luck: here are the 21 tastiest ways to prepare almonds on keto.
#9: Raw Coconut
Coconut is tasty, versatile, and packed with manganese, zinc, copper, selenium, iron, folate, and medium-chain triglycerides.
A cup of raw, shredded coconut has:
- 5 grams of net carbs
- 7.2 grams of dietary fiber
- Net carb to fiber ratio: 0.69
Pureed raw coconut will add a creamy, satisfying texture to your smoothies. It’s also an excellent ingredient for keto fat bombs.
#10: Coconut Flour
A quarter-cup of coconut flour contains:
- 8 grams of net carbs
- 10 grams of dietary fiber
- Net carb to fiber ratio: 0.8
If you’re new to cooking with coconut flour, start with keto coconut flour cookies. Compared to other low-carb flour alternatives, coconut flour can be tricky to work with, but it’s worth the time to learn.
#11: Cauliflower and Broccoli
Cruciferous veggies like cauliflower and broccoli contain sulforaphane, diindolylmethane, and other anti-cancer compounds. They’re high in fiber and reasonably low in net carbs.
Cauliflower (one cup, cooked) has:
- 2.6 grams of net carbs
- 2.8 grams of dietary fiber
- Net carb to fiber ratio: 0.92
Broccoli (per 140 gram stalk, cooked) has:
- 5.5 grams net carbs
- 4.6 grams dietary fiber
- Net carb to fiber ratio: 1.2 (but worth it)
It’s completely untrue that the ketogenic diet is a low-fiber diet.
You can actually fit a tremendous amount of fiber into your keto diet…but that doesn’t necessarily mean you should.
Start with 25 grams of dietary fiber per day. According to studies, this is the cutoff number to prevent serious health problems.
If you want to go up from there, consider it an experiment–but realize some people feel worse when they consume extra fiber.
Above all, pay attention to what’s actually happening and listen to your body when it comes to fiber intake.
Along with the foods on the list in this article, any food with a 1-to-1 or lower ratio of net carbs to fiber is a fantastic choice to keep your fiber intake sufficiently high and stay in ketosis.