High fiber foods to add to your ketogenic diet
What about fiber?
Everyone talks about healthy food and the need for vitamins, fats, minerals, fats, and carbohydrates … But what about fiber? Fiber is perhaps the most important food in our daily diet.
Fiber is needed for proper bowel movements and a healthy weight. But eating a lot of fiber arranges more than bowel movements; fiber-rich food is good for cholesterol and blood pressure. And it reduces the chance of problems with the coronary arteries, such as a heart attack. There is also increasing evidence that eating a lot of fiber reduces the risk of stroke, type 2 diabetes, colon and breast cancer.
Beta-glucans and Cholesterol
You should eat about 3 grams of beta-glucans a day … only you would then have to eat 2 full plates of oatmeal porridge … a bit tricky if you want to maintain a ketogenic lifestyle. A good alternative, but still relatively unknown is Psyllium husk.
“You’d be forgiven for not knowing what psyllium husk powder is as it is not as common as almond flour in the keto diet. However, it is just as worthy as an alternative to all-purpose flour when cooking or baking and contains many health benefits. Psyllium is made from the husks of the Plantago Ovata plant seeds and is more commonly used as a laxative, but research has found that it can also benefit the heart and pancreas.
Psyllium is a favorite baking ingredient or mine and is incredibly high in fiber. It soaks up water in the gut and helps with regular bowel movements. By including it in your diet you can help promote better digestive health and reduce constipation and flatulence. It can also help maintain your gut and keep it healthy due to its prebiotic properties. This means your immune system becomes strengthened and is able to fight off infections and reduce inflammation more easily. Research also indicates that psyllium can help manage cholesterol levels and maintain good heart health. High cholesterol is usually a result of poor diet. If you suffer from this speak to your doctor about introducing psyllium into your diet. Psyllium can also help lower high blood pressure, strengthen the heart muscles and improve lipid levels.”
Types of fiber
There are many types of fibers that you can subdivide into digestible and indigestible fibers. Both types are important.
Digestible (fermentable) fibers
These fibers are broken down in the colon. They are important for a good intestinal flora and are therefore also called prebiotics. Digestible fibers ensure smooth stools. You can find them for example in vegetables, fruit, and legumes and sometimes they are added to products, for example, inulin or oligofructose.
Indigestible (non-fermentable) fibers
Indigestible fibers leave the intestines undigested. These fibers are also important for bowel movements, they absorb moisture in the intestines, causing the stools to thicken. Indigestible fibers give a full feeling so that you do not continue to eat. You can find them in whole-grain products and fruit peel.
‘Source of fiber’ versus ‘rich in fiber’
Manufacturers often add extra fibers to give products a healthier image. They like to bring this to the attention with claims such as ‘source of fiber‘ or ‘rich in fiber’. With ‘source of fiber’ there must be 3 grams of fiber in 100 grams of product, with ‘rich in fiber’ double. With these regulations there is a snag: in products that weigh little, there is very little fiber per portion.
Do I eat enough fiber when I live a ketogenic life?
The Health Council advises 30 grams of fiber for women and 40 grams for men every day. And then preferably products that naturally contain fiber. Not everyone achieves the recommendation. Below you can see where there is a lot of fiber.
Fiber-rich Keto-proof foods :
- Chia seeds
- Pumpkin seeds
- Raw coconut
- Red cabbage
- Brussels sprouts
- Raw cacao powder
- Psyllium husk
Fruits, vegetables, and legumes are generally full of fibers. All of these foods are healthy, but not all of them are keto-proof. When you want to stick to the ketogenic diet, you might want to stick to the foods mentioned in the list above.
Problems with blockage
Clogging can be caused by a lack of fiber, but also by a lack of exercise or drinking too little water. Do you eat enough seeds, vegetables, and fruit? If so, extra fibers do not help. Do you drink enough? You need 1.5 – 2 liters of fluid in the form of drinks per day. Be cautious with laxatives and consult your doctor on time.
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