{"id":24179,"date":"2020-01-17T10:34:30","date_gmt":"2020-01-17T15:34:30","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=24179"},"modified":"2020-01-20T10:28:50","modified_gmt":"2020-01-20T15:28:50","slug":"fiber-on-keto","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/fiber-on-keto\/","title":{"rendered":"Why It&#8217;s Crucial To Get Fiber On Keto"},"content":{"rendered":"<p class=\"p3\"><span class=\"s1\">From weight loss to clearer skin, keto has been praised by many for its quick and noticeable results. However, eating a high-fat, practically carb-free diet <\/span><span class=\"s1\">doesn\u2019t come completely without consequences. <\/span><\/p>\n<p class=\"p3\"><span class=\"s1\">There are certain nutrients keto eaters tend to fall short on. One particularly important must-have: <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">fiber<\/a>.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Why People Fail To Get Enough Fiber On Keto<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">In attempts to eat the high amounts of fats and moderate amounts of protein required on <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-to-start-keto\/\" target=\"_blank\" rel=\"noopener noreferrer\">keto<\/a>, while avoiding carbs as much as possible, many dieters all but eliminate fiber-containing vegetables for fear of their carb counts. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Many keto eaters focus solely on animal products (which don\u2019t contain fiber) and fats. \u201cAvocado is one of the few high-fat foods with appreciable amounts of fiber,\u201d says Roger E. Adams, Ph.D., doctor of nutrition and owner of <a href=\"https:\/\/eatrightfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">eatrightfitness<\/span><\/a>.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The result: \u201cMany people forget to (or just don\u2019t) consume low-carb vegetables and, consequently, their fiber intake plummets,\u201d Adams says. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Why? According to Adams, many dieters don\u2019t understand the difference between starchy vegetables (which are higher in carbs) and non-starchy ones (which are lower in carbs).<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">While starchy plant foods\u2014like potatoes, beets, and corn\u2014 contain too many carbs for the average keto diet, non-starchy ones\u2014like red cabbage, mushrooms, cauliflower, and broccoli\u2014do not.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/keto-vegetables\/\" target=\"_blank\" rel=\"noopener noreferrer\">9 Vegetables Every Keto Diet Should Include<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">However, carb-fearing keto eaters often ditch <i>all<\/i> veggies\u2014and eliminate pretty much all of the fiber their bodies need. <\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>Why Fiber Is A Big Deal<\/b><\/span><\/h2>\n<p class=\"p5\"><span class=\"s3\">You know all those <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/heal-your-gut\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">important health-boosting bacteria (known as probiotics) in your gut<\/span><\/a>? They feed on fiber. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cFiber helps improve blood sugar levels, cholesterol levels, colon health, and digestion, and is linked to reduced risk of heart and colon disease,\u201d Adam says. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cConsidering that nearly 70 percent of your immune system is found in your gut, it&#8217;s important to focus on nourishing your body with foods that will benefit your microbiome,\u201d says dietitian Elizabeth Shaw, M.S., R.D.N., C.L.T., founder of <a href=\"https:\/\/shawsimpleswaps.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Shaw&#8217;s Simple Swaps<\/span><\/a>.<\/span><\/p>\n<!-- Shortcode [rr-products] does not match the conditions -->\n<p class=\"p1\"><span class=\"s1\">Some of the best fiber sources there <i>are<\/i> higher-carb foods, like oats, barley, beans, legumes, and citrus fruits, says Adams. These foods contain <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\" target=\"_blank\" rel=\"noopener noreferrer\">soluble fiber<\/a>, which is known for supporting healthy cholesterol. <\/span><\/p>\n<p class=\"p1\"><span class=\"s2\"><a href=\"https:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/HealthyEating\/Nutrition\/Whole-Grains-andFiber_UCM_303249_Article.jsp?appName=MobileApp\" target=\"_blank\" rel=\"noopener noreferrer\">The American Heart Association<\/a><\/span><span class=\"s1\"> recommends adults get at least 25 to 30 grams of fiber a day from food. According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24655489\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s4\">2014 study out of the University of Minnesota<\/span><\/a>, though, most Americans don\u2019t meet their needs.<\/span><\/p>\n<h2 class=\"p1\"><span class=\"s1\"><b>How To Up Fiber On Keto<\/b><\/span><\/h2>\n<p class=\"p1\"><span class=\"s1\">Since oats are obviously off the table for keto eaters, they\u2019re even more at risk for missing their daily fiber needs. However, you <i>can<\/i> still get your fiber fill on the high-fat diet if you try (and don\u2019t rely on cheese, steak, and bacon to get you through the day).<\/span><\/p>\n<h3 class=\"p1\"><span class=\"s5\"><b>1. <\/b><\/span><span class=\"s1\"><b>Add Non-Starchy Veggies To Every Meal<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">To get the maximum amount of fiber for the least amount of carbohydrates, <a href=\"http:\/\/www.drsears.com\/\" target=\"_blank\" rel=\"noopener noreferrer\"><span class=\"s2\">Barry Sears<\/span><\/a>, Ph.D., biochemist, and creator of the Zone diet recommends adding two servings of non-starchy vegetables into every meal. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">His go-to\u2019s? The ABCs: artichokes, asparagus, broccoli, cauliflower, and cooked spinach.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Follow Sears\u2019 rule of thumb and you\u2019ll get in at least six servings of non-starchy vegetables per day\u2014and plenty of fiber, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/antioxidants\/N-cp99id\" target=\"_blank\" rel=\"noopener noreferrer\">antioxidants<\/a>, and other good-for-you plant compounds.<\/span><\/p>\n<h3 class=\"p1\"><span class=\"s1\"><b>2. Eat More Nuts<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.vitaminshoppe.com\/c\/nuts-trail-mix\/N-cp99lk\" target=\"_blank\" rel=\"noopener noreferrer\">Nuts<\/a>, like pistachios, are a great way to add fiber into a keto diet, says Shaw. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cOne serving of pistachios provides three grams of dietary fiber,\u201d she says. Consider adding nuts to your salads or grabbing a handful as a snack between meals.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Just avoid cashews, which are higher in carbs and lower in fiber than most nuts (because they\u2019re technically legumes). <\/span><\/p>\n<h3 class=\"p1\"><span class=\"s5\"><b>3. <\/b><\/span><span class=\"s1\"><b>Include Avocado In One Meal Each Day<\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">One of few high-fat foods that\u2019s also high in fiber, avocado is loaded with heart-healthy <a href=\"https:\/\/www.vitaminshoppe.com\/c\/omegas\/N-cp99ib\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a>.<\/span><\/p>\n<p><strong>Related: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/healthy-keto-meal-plan\/\" target=\"_blank\" rel=\"noopener noreferrer\">What A Healthy Day Of Keto Eating Looks Like<\/a><\/strong><\/p>\n<p class=\"p1\"><span class=\"s1\">\u201cOne medium avocado has nearly nine grams of dietary fiber,\u201d Shaw says. Add sliced avocado to omelets or salads, or take a spoon straight to the fatty fruit. <\/span><\/p>\n<h3 class=\"p1\"><span class=\"s5\"><b>4. <\/b><\/span><span class=\"s1\"><b>Consider A Daily Fiber Supplement <\/b><\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\">Adding a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/fiber\/N-cp99ju\">fiber supplemen<\/a>t (we recommend <a href=\"https:\/\/www.vitaminshoppe.com\/p\/miracle-fiber-7-oz-powder\/vs-2528\">The Vitamin Shoppe&#8217;s Miracle Fiber<\/a>) to your water is another simple way to up your intake. Though it\u2019s not a replacement for eating fibrous plant foods, it can make keto more sustainable and health-promoting, says Adams.<\/span><\/p>\n<p><em><strong>Diggin\u2019 What\u2019s Good? For more essential health facts, tips, and inspiration, joi<\/strong><\/em><em><strong>n our Facebook community,\u00a0<a href=\"https:\/\/www.facebook.com\/groups\/EatingHealthyVitaminShoppe\/\" target=\"_blank\" rel=\"noopener noreferrer\">Eating Healthy<\/a>, today!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>From weight loss to clearer skin, keto has been praised by many for its quick and noticeable results. However, eating a high-fat, practically carb-free diet doesn\u2019t come completely without consequences. There are certain nutrients keto eaters tend to fall short on. One particularly important must-have: fiber. Why People Fail To Get Enough Fiber On Keto<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/fiber-on-keto\/\">Read More <span class=\"screen-reader-text\">Why It&#8217;s Crucial To Get Fiber On Keto<\/span><\/a><\/p>\n","protected":false},"author":78,"featured_media":24180,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[7,9],"tags":[],"class_list":["post-24179","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Why It&#039;s Crucial To Get Fiber On Keto<\/title>\n<meta name=\"description\" content=\"When most people think keto, they think fat. 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In addition to What\u2019s Good, she\u2019s written for several publications including SELF, Women\u2019s Health, Martha Stewart Weddings, Reader\u2019s Digest, PureWow, and many more. She covers various topics, from health and fitness to love and sex. After a decade-long career in New York City working in the magazine industry and at a myriad of digital publications, Jenn returned to her hometown just north of Boston to pursue a freelancing full-time. When she\u2019s not busy writing, editing or reading, she\u2019s traveling, running and enjoying the simple things in life with her husband Dan and two feline friends, Janis and Jimi.\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/author\/jennsinrich1\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Why It's Crucial To Get Fiber On Keto","description":"When most people think keto, they think fat. 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