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he keto diet is a tried-and-tested diet that has been around for decades. Primarily, this diet was used for treating the symptoms of epilepsy in children. However, in recent years, the keto diet is used by both adults and children for tackling a variety of health-related problems. A lot of studies and clinical trials have found that a ketogenic diet could prove to be effective in aiding weight loss and promoting heart health. This diet encourages the body to burn fats. [1]

Here we are discussing the top keto-friendly foods that contain a high quantity of fiber and the reasons why you should include them in your diet:


What Is the Ketogenic Diet?

The ketogenic diet is a mainstream therapeutic diet that encourages you to consume high-quality fats and restrict the intake of carbohydrates. It is a high-fat, moderate-protein and low-carbohydrate diet. [2]

The ketogenic diet often comprises of food items like chicken, salmon, avocado, almonds, olive oil, vitamin-rich vegetables such as broccoli, cauliflower, lettuce, asparagus, etc. If you are on a keto diet, you can also consume red meat, cheese, and egg yolks. However, consumption of fried foods, sugar, starch, sweetened beverages and processed foods is forbidden in a keto diet.

Keto diet is known to promote general health and keep several troubling health conditions at bay. It is primarily a fat-based diet. If you are on a keto diet, then you can consume both animal and plant-based foods. This remarkable diet could convert fat into energy and promote ketosis. [3]


Health Benefits of Keto Diet

The numerous health benefits of keto diet have increased its popularity. Thousands of people are trying out this diet to reap the benefits. Here are some of the ways in which the keto diet can help your health:

1. Supports Weight Loss

Obesity is one of the most popular health-related problems in the world. Millions of people are suffering from this condition. Being overweight not only affects the quality of life but also makes obese individuals prone to a variety of diseases. If you are someone who wants to shed a few pounds, then you should consider the ketogenic diet.

A keto diet could help you lose weight within 3-6 months. This diet encourages you to consume more fat and restrict the intake of carbohydrates. The keto diet promotes conversion of fat into energy in the body and also ensures you stay full for a long time. By suppressing appetite, it makes you consume less food.  [4]

A variety of clinical trials and scientific studies were conducted to evaluate the efficacy of a ketogenic diet in promoting weight loss. It was found that low-carb keto diet can help control hunger and may also improve fat oxidative metabolism. By doing so, it can also cause a significant reduction in body weight. [5]

2. Helps Fight Cancer

Cancer is a life-threatening disease that affects people all over the world. It is a disease that involves abnormal cell growth. There are various types of cancer. Some involve rapid cell growth while others involve slower cell growth. Cancer can develop in any part of the body. The most common types of cancer are breast cancer, colon cancer, lung cancer, prostate cancer, pancreas cancer, etc.

Numerous preclinical studies have been conducted to check the efficacy of the ketogenic diet as adjuvant therapy for fighting cancer. The anti-tumor effect of the ketogenic diet was studied for different types of cancer like neuroblastoma, prostate, breast, liver and stomach cancer. Both animal and human subjects were involved in these trials. It was concluded that the ketogenic diet serves as a promising and powerful option for adjuvant therapy for different types of cancer. [6]

3. Promotes Heart Health

People all across the globe are affected by heart diseases. There are several types of heart diseases that can have a huge impact on a person’s life. Heart diseases can also cause life-threatening health complications.
Studies were conducted to check how a ketogenic diet can promote cardiovascular health. It was found that by adopting a keto diet, one can effectively combat risk factors like obesity, type 2 diabetes, HDL cholesterol levels, etc., associated with cardiovascular diseases. [7]

Keto diet is a high-fat diet that can help raise the level of good cholesterol in the body and reduce the level of bad cholesterol. By doing so, it reduces the risk of developing common heart-related problems like high blood pressure, heart failure, hardened arteries, and a few other conditions.

In addition to the above-stated benefits, adopting a keto diet can also help you lower your blood sugar level. Ketogenic diets are also known to control seizures caused by epilepsy. Since the 1920s, the keto diet is used for managing epilepsy. Apart from epilepsy, keto diet can also protect your brain cells from damage and lower the risk of disorders like Parkinson’s disease, Alzheimer’s disease and other types of nervous system disorders. It is also believed that less intake of carbohydrates can prove to be effective in keeping common skin problems like acne breakouts at bay. [8]


Best Keto Fiber Foods

Here are some of the high-fiber foods that you could include in your ketogenic diet:

1. Avocado

Avocado is an excellent source of potassium and fiber. Its consumption can help you lower the cholesterol and triglycerides levels. Also, a single avocado is loaded with 30 grams of fat and just 3 grams of carbohydrates. That is the reason why this fruit is often included in the keto diet. Being a low-carb fruit that is replete with healthy fat and fiber, avocado is an important food item for your keto diet. [9]

Avocados are amongst the most popular fruits in the world. These delicious fruits are known to possess multiple health benefits. Consumption of avocadoes could prove to be beneficial in improving your health in numerous ways. Moreover, there are plenty of ways in which you consume this fruit. Add it to your morning smoothie or just eat it with other fruits to reap the rewards.

2. Coconut

Coconut is among the healthiest fruits in the world. It is a remarkable source of nutrition and including it in the keto diet can help you restore your health and aid in weight loss. A lot of people use coconut ketogenic diet to cope with health problems like constipation, diabetes, digestive problems, heart/circulatory problems, high blood pressure, gout, allergies, arthritis, fatigue, etc. The fat present in coconut oil is different from other fats, as it tends to get metabolized quite quickly. The inclusion of coconut in the keto diet can help boost your metabolism, burn calories and make you feel more energetic. The fat present in coconut is replete with many other health-benefiting features. [10]

This fruit can be consumed in a variety of ways. Not only is coconut delicious but it is packed with fat that enhances ketosis. Available in various forms, there are tons of ways in which you can incorporate this exceptional fruit in the ketogenic diet. Coconut oil can be used for cooking or baking. On the other hand, coconut butter and cream can be used for making mouth-watering keto desserts. Lastly, you can use coconut flour instead of wheat flour to promote good health. [11]

Coconut flour is a low-carbohydrate food item that contains a high quantity of fats and is enriched with dietary fiber. Two tablespoons of coconut flour contain 39 grams of fat. Just ¼ cup of coconut flour is also known to contain 10 grams of dietary fiber. Apart from that, coconut flour is gluten-free and is considered to be generally safe for people who have diabetes. It has been found that coconut flour is a rich source of medium-chain triglycerides. These compounds are essential protective fats that can easily get converted to ketones. You can use coconut flour to make keto-friendly recipes. [12]

3. Almond

Almond flour is often used as an ingredient in keto bread baking. People who are on a keto diet use almond flour for baking instead of wheat or grain flour. It is a great source of fiber, calcium, iron magnesium, vitamin E and healthy fats. Almond oil is a popular ingredient that is frequently used by keto bakers. Whether you want to bake breads, cakes, biscuits or pie crusts, it is wise to use almond flour instead of wheat flour.When compared to the common all-purpose flour, almond flour is gluten-free and is loaded with healthy monosaturated fat. Presence of monosaturated fat in almond flour makes it great for supporting heart health and averting the development of heart diseases. It also reduces the risk of diabetes.

Furthermore, you do not need to buy almond flour. Instead, just make almond flour at home. Take some blanched almonds and grind them to get homemade almond flour. [13]

4. Zucchini

Zucchini is a nutrient-rich vegetable that is a great source of fiber. A cup of peeled zucchini is known to contain 4 grams of dietary fiber. This vegetable offers valuable antioxidants and contains useful amounts of a wide array of compounds like folate and vitamin C. Also, zucchini is a low-calorie vegetable made up mostly of water. [14]

Being a high-fat and low-carb vegetable, zucchini is a remarkable addition to the keto diet. Additionally, it is packed with potassium, a mineral that is considered to be extremely beneficial for promoting heart health. Apart from vitamin C, zucchini is also a great source of vitamin B6. You can add zucchini to your meal or use it to make keto-friendly pasta. [15]

5. Broccoli

Broccoli is another excellent high-fiber food that you can add to your keto diet. It is also enriched with vitamins and phytonutrients. These properties make broccoli a great addition to the keto diet. [16] Additionally, broccoli is known to be low in carbohydrates and high in compounds like vitamin C and sulforaphane. The inclusion of this vegetable in the diet can help to stimulate detoxification in the body and reduce the risk of certain types of cancer. [17]

Artichoke hearts, asparagus, strawberries, raspberries, Brussels sprouts, chia seeds, flaxseed, nuts and nut flours are some of the other keto-friendly foods that contain a high quantity of fiber.


Why You Need Fiber in Keto Diet?

It was found that in the USA most adults and children consume less than half of the recommended amount of dietary fiber. A high intake of fiber can prove to be extremely beneficial as it lowers the risk of a wide array of ailments. People who consume a high quantity of fiber are known to be at a lower risk of developing hypertension, obesity, coronary heart disease, gastrointestinal disease, stroke and diabetes. Increasing the intake of fiber not only helps in lowering the risks of the above-stated ailments, but also could reduce high blood pressure and serum cholesterol levels. Both adults and children can benefit by increasing dietary fiber intake. [18] Fiber is essential for maintaining healthy colonic bacteria in the body. Unfortunately, it has been found that most ketogenic diets do not contain fiber. [19]

A lot of people who opt for a keto diet complain of digestion issues like constipation. However, by incorporating high-fiber food items in the keto diet, one could get relief from problems like constipation.


Is There Any Keto Fiber Supplement Available?

If you are looking for a low-carb keto supplement that is loaded with fiber, then you can consider taking psyllium husk. It is a gluten-free powder that can be used for baking. Psyllium husk possesses the ability to tackle a wide array of digestive issues. It is often sold as a laxative. [20]

Alternatively, you can take flaxseeds, as they are loaded with both soluble and insoluble fiber and possess a wide range of compounds that can benefit your health. Also, they are excellent sources of omega-3 fatty acids. [21]


Conclusion

Go ahead and include high-fiber food items in your keto diet to reap the benefits of this exceptional diet and keep associated problems like digestion issues at bay. This diet can benefit your health in numerous ways. Add keto-friendly recipes to your daily routine for effective results.

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