Keto diet’ excludes certain food groups and most of it is starch containing grains, vegetables etc.
This lead to cutting down of fiber content too.But that’s not a big problem and can be easily resolved. If you plan your meals in the right manner you will be at no risk.
EDITOR’S NOTE: If your interested in ketosis and want to follow nutritional complete and wholesome meals that are easy to make we recommend ‘The Essential Keto Cookbook’ as an indispensable resource.
Fiber is necessary in order to keep the bowel and digestive system running properly, and so you need to make sure that you are always getting enough of it in your diet.
Why do you need fiber?
Your daily fiber intake has a direct effect on the way your small intestine and colon works. Your small intestine is responsible for gathering nutrients and vitamins from your digested food once it has passed through your oesophagus and stomach. After your food has been processed there, it moves onto your large intestine and colon. The colon’s job is to lubricate stool and help it’s passage through the rectum.
Your dietary fiber intake is determined by your age and gender. For women ages 19 through 50, the recommended daily fiber intake is 25 grams. Men of the same age should be consuming at least 30 grams a day. After 50, both men and women should consume around 50 grams of fiber. Children need between 5 and 15 grams of fiber depending on their age. However, the average Americans only eats 12 grams or less per day.
For insoluble fiber, you should eat wheat bran, whole grain cereals and vegetables. While soluble fibers can be found in citrus fruit, legumes, oats and barley. These foods contain the most concentration of each type of fiber.
As long as you concentrate your diet on fresh foods, and not packaged foods, your daily fiber intake should be right on target. In fact, the reason a lot of people have problems with constipation is because they eat too many processed foods. Processed foods are lacking in fiber and other important nutrients that play a role in your digestive health.
Making sure your daily fiber intake is on par is just one of the important steps you can take in relieving yourself of the symptoms of constipation. Eating fiber each day can help keep you regular, but if you keep having problems with constipation you need to find a cure for the source of your digestive problems.
As you might have read above…
A big issue with a pure keto approach is that the diet tends to be relatively low in some types of fibre as grains, cereals and much fruit is eliminated. This can result in constipation, gut discomfort and means that the gut is not receiving the prebiotics known to benefit gut health and immune function long term.
This is because while planning a keto diet, much attention needs to be paid into the types of vegetables and supplements consumed to attempt to preserve digestive health and function.
Best fiber supplement!
While following a keto diet, it is necessary to monitor your fibre intake. Apart from the foods you take, you might need to incorporate fibre supplements in your diet.
Which is the best one on the market?
We are not recommending any best one. But you can choose one that contains, the right ingredients and no added sugars or flavours.
It should all in all be ‘Keto friendly’!
Choose Psyllium Husk, or Flaxseed supplement.
Both of them are low carb and keto friendly options.
Both of them need not be necessarily ingested in pills form. They can be added in your meals to make them complete and nourishing for you.
TIP: It is extremely necessary to drink an adequate amount of water and keep yourself hydrated while taking fibre supplements. It helps them work easily and provide you the benefits of being a good laxative.
Psyllium helps to relieve constipation, treat diarrhoea, lower blood sugar, increase satiety and aid weight loss.
Flaxseed, apart from being full of many other benefits, helps in restoring digestive health, promotes growth of prebiotic bacteria and relieves constipation.
The good news is that, both of them are GLUTEN FREE!
NOTE: We do not recommend you to go in for a ready made supplement, although you can if it falls within the confines of being keto friendly. We rather suggest you to take them in their natural form!
Editor’s note: – If you are interested in ketosis we recommend a very useful resource – Perfect Keto, a natural supplement to get you into the state of Ketosis quickly and effectively.