Source: https://top-list.co/top-best-high-fiber-keto-foods-v2421.html
- Avocado
- Coconut Meat
- Blackberries
- Mushrooms
- Cauliflower
- Broccoli
- Asparagus
- Eggplant
- Purple Cabbage
- Chia Seeds
Avocado
Despite having a high-calorie count, avocados are nutrient-dense and help in satiety because of their high fiber and healthy fat content. With just 3 grams of carbohydrates and 9 grams of fiber per small avocado, this keto-friendly snack is heavy in fiber.
According to research, eating a diet high in fiber foods, such as fruits and vegetables, may improve weight loss. In addition, those who consume more fiber tend to maintain better body weights in comparison to those who consume less fiber. Avocados are quite versatile and may be used in a variety of dishes. Probably the most well-known avocado dish is guacamole. Avocado chips are the ideal low-carb snack, and avocado egg salad makes a fantastic quick lunch.
Avocado
Coconut Meat
The term “coconut meat” defines the white, high-fiber, and high-healthy fat inside of a coconut. It provides a variety of essential minerals, such as copper and manganese.
An ounce of coconut meat that has been chopped up has 5 grams of fiber and just 2 grams of carbs. Most of this fiber is insoluble, meaning that it doesn’t get digested. Instead, it works to move food through your digestive system and aids bowel health. You may eat pieces of coconut meat or add coconut flakes into any recipe you like. It gives both sweet and savory dishes a comforting nutty flavor. Popular keto recipes with coconut meat include no-bake coconut dessert bars, coconut macaroons, and toasted coconut chips.
Coconut Meat
Blackberries
Sweet yet tart blackberries are a summer staple. But the benefits of these berry beauties go well beyond their yummy taste. Most berries are low-carb and full of antioxidants. They can help lower the risk of heart disease when consumed frequently.
Blackberries are particularly high in vitamin C; a cup of this sweet and tart fruit provides more than 30% of the recommended daily intake. Blackberries help to increase insulin sensitivity and help the body burn fat. Blackberries provide 6 g of carbs and 7 grams of fiber per cup. Blackberries may be used in a variety of dishes to up your fiber intake in the best ways, including keto blackberry cobbler, blackberry bars, and low-carb blackberry cheesecake.
Blackberries
Mushrooms
The nutrients fiber, protein, and antioxidants in mushrooms are abundant. They could also lower the chance of getting serious illnesses including diabetes, cancer, heart disease, and Alzheimer’s.
Potassium and vitamin B are two minerals that are abundant in mushrooms. Mushrooms are good for the heart because they include a variety of B vitamins, including riboflavin, niacin, and pantothenic acid. Oyster mushrooms have 3.6 g of carbs and 2 grams of fiber in a cup, while Portobello mushrooms have 3.1 grams of carbs and 1.3 grams of fiber in the same amount. There are countless variations of mushrooms, including creamy garlic mushrooms, pan-fried bacon and mushroom dishes, sausage-stuffed mushrooms, and simple stir-fried mushrooms with your preferred sauce.
Mushrooms
Cauliflower
As a grain alternative, the cruciferous vegetable cauliflower is quite well-liked in ketogenic diets. It contains a lot of fiber, vitamins, and minerals while having low calories.
Choline, an essential nutrient related to B vitamins, is also found in cauliflower. The neurotransmitter that choline is converted into is essential for many bodily functions, including muscle contractions and brain functioning. A cup of chopped cauliflower has 2 grams of carbs and 2 grams of fiber. Cauliflower may be used to make keto bread or keto pizza crust, and keto cauliflower mash can be used as a comparable substitute for mashed potatoes. You can make it decadent and tempting by adding some herbs, cheese, and fresh cream.
Cauliflower
Broccoli
Many people think of broccoli as a healthy way of getting fiber. This superfood is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables.
Broccoli is another cruciferous vegetable that provides you with some protein. It is relatively high in protein, which makes up 29% of its dry weight, compared to most vegetables. It is also high in fiber, with 3 grams of carbs and 2 grams of fiber included in one cup of broccoli. Eat it steamed in soups, salads, or as a buttered, crunchy side dish to make sure you get the maximum health advantages from it. You may add quick and delicious keto recipes like creamy broccoli and cheddar soup and cheesy broccoli casseroles to your cooking routine.
Broccoli
Asparagus
Although many people think asparagus is green, there are various varieties of this springtime vegetable. They may be eaten raw or cooked and come in a variety of colors, including green, white, and purple.
You can get about half of your recommended daily intake of vitamin K from asparagus, which is also high in fiber and low in calories. A cup of asparagus has just 2 grams of carbs and 3 grams of fiber. The high fiber content of asparagus has also been associated with reduced body weight and weight reduction. Additionally, asparagus is an excellent source of folate, a vitamin that is essential for pregnant women. As a side dish or a snack, asparagus is a good alternative. Try baking them in the oven or sautéing them with some garlic butter.
Asparagus
Eggplant
There is a meaty texture to eggplants. This vegetable is low in calories and a great source of fiber. Numerous additional nutrients, including manganese and potassium, are also present.
A significant amount of copper, folate, thiamine, vitamin A, C, and K are also included in this superfood. Eggplants are high in fiber and low in calories, making them an excellent addition to any weight loss regimen. 2 grams of carbs and 3 grams of fiber may be found in a cup of chopped eggplant. Pizzas with eggplant are very common in the keto group. On a baking tray, drizzle some olive oil, then arrange your eggplant slices. Choose your favorite pizza toppings, then top with mozzarella cheese before baking. Delicious!
Eggplant
Purple Cabbage
Purple cabbages have a similar flavor to green or white cabbage, but they contain more beneficial plant compounds. Anthocyanins, a plant compound with anti-inflammatory and antioxidant qualities, are what give it its vibrant colors. These have a significant positive impact on the immune system.
Even more, vitamin C is found in purple cabbage than in oranges. This miracle vegetable has a wide variety of vitamins and minerals. Along with vitamin B6, folate, retinol, and vitamin K, it also includes calcium, iron, and manganese. A cup of chopped red cabbage is perfect for a keto diet because it contains 2 grams of fiber and 5 grams of carbs. Purple cabbage may be used to make a simple stir-fry, and purple cabbage slaws are excellent for topping keto nachos.
Purple Cabbage
Chia Seeds
Chia seeds are well known for having a high omega-3 content, despite their tiny size. They include a variety of vitamins and minerals, as well as fiber and protein.
Chia seeds are often used as a vegan sauce thickener and egg replacement in a variety of dishes because they absorb liquid and transform into a jelly-like shape. You can get 2 grams of carbs and a whopping 11 grams of fiber from two teaspoons of this wonder seed. Sprinkle them on top of salads or include them in smoothies. Make blueberry chia smoothies with almond or coconut milk if you want to enjoy one of the popular creamy chia seed puddings popular as a sweet treat on the keto diet.
Chia Seeds
