Are you looking to up your fiber intake on the ketogenic diet? This keto high fiber low carb smoothie will be perfect for that! 7 grams of fiber and only 2.3 g net carbs per serve and it tastes absolutely amazing!
The keto diet is most often criticized for being too low in a very important nutrient: fiber. Fiber is what aids in digestion, feeds our gut bacteria, and helps to keep us feeling full after eating. Without enough fiber, we can end up feeling tired, sluggish, and constipated.
The truth is, most diets are too low in fiber but cut out all the complex carbs, fruits, and starchy vegetables it’s easy to see why people on keto might have a hard time getting enough.
That is why I’m going to be sharing with you my favorite high fiber keto foods that will help you get your daily fiber needs, without going over your allowed carb count.
Also, I’ll show you the easiest keto fiber smoothie you can make. It only requires 3 ingredients and can be customised to suit whatever low carb fruit you’re using.
What are the benefits of fiber on keto?
There are a few different benefits of fiber on keto that make it an important nutrient to include in your diet, even if you’re trying to lose weight. source
- Helps Your Digestion – Fiber is essential for digestion. A high-fat diet (like keto) slows down the digestive process, so it’s important to include foods that will help to move food through your digestive system and keeps things regular (if you know what I mean).
- Prebiotic Properties – Fiber is prebiotic, meaning it feeds the good bacteria in your gut. These bacteria are important for everything from immunity to mental health.
- Helps Keep You Full for Longer – Fiber is what helps you to feel full after eating. Without enough fiber, you may find yourself snacking more often or feeling hungry soon after meals and that can negatively effect your weight loss efforts.
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What can I add to my smoothie for fiber on keto?
Here are some of my favorite keto friendly fiber supplements:
- Seeds – (chia & flax) – Chia and flax seeds are two of the best sources of fiber on keto. They’re also high in omega-three fatty acids, which are great for your brain and heart health. sourceTo use in smoothies, add a tablespoon of either one of the seeds to your smoothie mix.
- Avocado – Avocadoes are the perfect combination of healthy fats and fibers. A single cup has around 10 grams of fiber, and it’s also packed with vitamins and minerals like potassium, which is great for electrolyte balance on keto. sourceTo use: Add half an avocado (or more, if you really love avocados) to your smoothie. I like to add avocado to chocolate or vanilla-flavored smoothies for a rich, creamy texture.
- Psyllium husk fiber – If you’ve never heard of psyllium husk fiber, don’t worry – you’re not alone. Psyllium husk is a type of fiber that’s derived from the Plantago ovata plant. It has the unique property of being able to absorb water and form a gel-like substance while also stimulating the intestines to contract, which makes it great for digestive health.To use: Add a scoop of psyllium husk powder to your smoothie and blend until combined. I like to add it to smoothies with fruit or green veggies for an extra fiber boost.
Can you eat too much fiber on keto?
Since your body does not break down fiber into glucose, it’s technically a “free food” on keto. However, that doesn’t mean you should go overboard and eat a ton of high-fiber foods at once!
Too much fiber can sometimes cause digestive issues like bloating, gas, and diarrhea (keto or not keto!). This was proved in a study done in 2012.
However, they’re very uncommon, so unless you have a sensitive stomach, you shouldn’t have any problems if you eat moderate amounts of fiber-rich foods.
How much fiber on keto should I be having?
The recommended daily fiber amount for men is 30-38 grams and for women 21-25 grams per day.
Keto High Fiber Low Carb Smoothie
What you’ll need to make a keto fiber smoothie(makes 1 serve):
- 1/4 cup blackberries
- 1 tbsp chia seeds
- 1/4 cup heavy cream
- 1/2 cup water
- ice
- Optional: 1 tbsp sweetener
How to make a high fiber keto smoothie:
1.Add the blackberries, heavy cream, water and ice into your blender and blend until combined and smooth.
2.To avoid chia seeds sticking to the sides or bottom of your blender, add them last.
3. Blend until combined. Serve immediately in a short glass.
Related Post: Best Keto Avocado Smoothie With Coconut Milk
High Fiber Low Carb Smoothie
Super easy keto high fiber low carb smoothie that's smooth, creamy, delicious and quick to make.
Ingredients
- 1/4 cup blackberries
- 1 tbsp chia seeds
- 1/4 cup heavy cream
- 1/2 cup water
- ice
- Optional: 1 tbsp sweetener
Instructions
- Add all of the ingredients minus the chia seeds into your blender.
- Carefully add in the chia seeds ensuring they don't touch the bottom or the sides of the blender as they will stick.
- Blend until smooth and combined. Serve in a short glass. Top with additional chia seeds if you like.
Notes
Optional: To increase the fiber count and fats in this smoothie, add 1/4 of an avocado. This will make the smoothie extra creamy but will increase the calories by a lot.
Nutrition Information:
Yield:
1Serving Size:
1 glassAmount Per Serving: Calories: 179Total Fat: 15.8gSaturated Fat: 7.4gCholesterol: 41mgSodium: 12mgCarbohydrates: 9.3gNet Carbohydrates: 2.3gFiber: 7gProtein: 4.1g
Conclusion
I hope you’ve realized just how important fiber is on keto (and in general!). Almost 95% of your serotonin is produced by gut bacteria, which means that a healthy gut is a happy gut. So make sure you include the keto fiber-rich foods I mentioned in your diet to keep things moving along smoothly!
What are some of your favorite high-fiber keto foods? Let me know in the comments below!
And if you end up trying the keto high fiber smoothie, let me know if you liked it!
More Keto Breakfast Recipes to Try:
7 Keto Smoothie Recipes Under 5 Grams of Carbs
Keto Baked Oats (TikTok Viral Recipe)
Keto Breakfast Without Eggs: 20 Delicious & Easy Recipes
18 Keto Vegetarian Breakfast Recipes