Tag: High fiber low carb foods

According to a 2017 study, individuals on very-low-carb diets averaged only 12 grams of fiber per day, significantly below the recommended 25–30 grams. This highlights a key challenge: knowing what kind of fiber is on keto and ensuring adequate intake to avoid common issues like constipation.

The average person on a high-carb diet struggles to meet the recommended daily fiber intake, and the challenge can become even greater on a restrictive keto diet. By focusing on strategic, low-carb fiber sources, it is entirely possible to achieve the recommended 25-30 grams per day without compromising ketosis.

Approximately 12-19% of the population experiences chronic constipation, and many new dieters find digestive issues are a common side effect when starting the ketogenic diet. If you're wondering how to fix constipation on the keto diet, the solution often lies in adjusting your fiber, fluid intake, and electrolytes.

The American Heart Association recommends that adults consume around 25 to 35 grams of fiber per day, but for those following a low-carb or ketogenic diet, meeting this target can be a significant challenge. This guide answers the question, **how do you get 25 grams of fiber on a low carb diet?**, by detailing the best high-fiber, low-carb sources and practical strategies to incorporate them into your daily meals.

An estimated 50% of people beginning a ketogenic diet experience some form of digestive upset, with constipation being one of the most common issues. This side effect, often referred to as the 'keto flu,' can be frustrating, but knowing how to get rid of constipation on the keto diet is the key to a smoother transition and long-term success.

Over 90% of American adults fail to meet their recommended daily fiber intake, and this number can rise for those on low-carb diets due to the exclusion of many high-fiber, carb-rich foods. This raises the question: do you need fiber if you don't eat carbs? The answer is a definitive yes, as fiber is not digested like other carbohydrates and provides essential benefits regardless of your diet's carb load.