What Keto Foods Are High In Fiber

TLDR; The best high fiber foods to eat while on keto are avocados, almonds, flaxseed, raw coconut, green smoothies, collard greens, collard greens, pumpkin seeds, and flaxseed.

Ryan Monahan

Ryan Monahan

REDCON1 | Chief Marketing Officer

What keto foods are high in fiber

What keto foods are high in fiber? Dieticians recommend these 10 high fiber food sources while on a keto diet (low carb); avocados, almonds, flaxseed, raw coconut, green smoothies, collard greens, collard greens, pumpkin seeds, and flaxseed.


best high fiber foods

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Here are 10 of the best high fiber foods to eat while on the keto diet


Avocados are rich in healthy fat and contain fiber and fat in addition to being low on net carbs – meaning they have few if any usable calories left over after digestion. One omega-3 rich avocado provides less than four grams of total carb content but offers 13.5g of fiber.

A quick net carb (net carbohydrate) explanation – read here


Almonds have been called a “superfood” for their high fiber and nutrient content. A single ounce (23 whole kernels) contains 3.5 grams of fiber and only 2.5 net carbs.

Chia Seeds

Chia seeds might just be the key to your low-carb diet success! One ounce (oz) of these little gems offers 10 grams dietary fiber and only 2 net carbs. You can make chia seed pudding; lend them out as a small, manageable smoothie base or sprinkle on top for some added protein at breakfast time – but don’t forget about those awesome jobs they do by adding moisture when mixed into things like eggs & salad dressings.

Raw Coconut

Coconut meat is a low-carb and fiber rich food. It has about 3 net carbs, and 4 grams of dietary fiber.

Green Smoothies

You can make a fiber-packed smoothie by combining ingredients like zucchini, cauliflower or spinach with your favorite fruit and protein. Tossing in some frozen vegetables will give you the nutrition benefits of these plus carbohydrates for energy!

Collard Greens

Collard greens are a fantastic source of fiber and can help you feel full with just one cup. They also have 3 net carbs, with 8 grams of fiber.


This tasty low-carb veggie that has only 3 net carbs and 2 grams of fiber is perfect for anyone on the keto diet.

Pumpkin Seeds

Pumpkin seeds are a good source of fiber, with just 1 net carb and 2 grams of fiber per ounce. They’re also loaded in vitamins such as vitamin C, vitamin E, vitamin k, and vitamin B1 that can help keep your skin healthy.


Ground flax is the best way to get your daily dose of omega 3 fatty acid and fiber. One tablespoon contains 2 grams of fiber and 0 net carbs.


How much fiber do you need on keto

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How much fiber do you need on keto?

Adults on the keto diet should consume 25-30 grams of fiber per day.


What does fiber do in your body?

Fiber is the key that keeps your digestive system running smoothly. It soothes irritable bowel syndrome and cleans out toxins from our bodies by pushing them through our intestines rather than holding on to them for too long.

Dietary fiber is the key that helps you have a better stool. It absorbs water and adds bulk to your stools, making them easier for passage as well as helping maintain good bowl hygiene.


What is soluble fiber?

Soluble fibers like oat bran and barley can help you feel full longer because they take a while to break down during digestion. They also slow down the rate at which food passes through your stomach so that it takes longer than usual for those nutrients found in legumes or nuts will be absorbed by body tissues.

The slow-release properties of soluble fiber are what make it so great for your body. It takes time to digest and hydrate.


What is insoluble fiber?

Insoluble fiber is the best type of dietary addition because it helps to remove excess cholesterol and reduce your risk for heart disease.

Insolubles fibers can be found in whole grains like brown rice, as well as vegetables such as green beans or Broccoli – which all have been shown time after again when researching their health benefits on our health!


benefits of a high fiber

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What are the benefits of a high fiber diet?

  • Normalizes daily bowel movements
  • Helps to lower your cholesterol levels
  • Assists in controlling/regulating your blood sugar levels
  • Some studies are showing positive results in reduced risk of death from a cardiovascular disease especially while eating low carb food.

Can you eat too much fiber on ketogenic diet?

No, you cannot eat too much fiber on a keto high fiber diet.

Why is fiber necessary on the keto diet?

Ketosis can lead to constipation and harder stool because of the lack of fiber in your diet, which leaves your gut bloated. To maximize weight loss results, ensure your fiber intake is between 25 – 30 grams per day.