It seems everyone and their mom is doing keto–that may sound like an exaggeration, but as I write this, my dad actually doing keto. And of course this is largely in part due to the fact the keto diet is having a moment; it’s mainstream. But just because something is popular and trendy, doesn’t mean that it doesn’t hold merit. Keto’s popularity is grounded in its success. And that makes sense: in a time where everyone is struggling with high-blood sugar, obesity and low energy, keto offers a healthy and effective alternative.
Keto (and low-carb diets in general) have been linked to a number of health benefits, including: fat loss, especially the dangerous visceral fat that hangs around our organs, improved blood sugar and insulin levels and even protection of the brain from neurodegenerative disorders –like Alzheimer’s and Parkinson’s.
The bottom line is that keto is a powerful tool in helping regain health in our modern society.
But there’s a catch (isn’t there always?)
Lots of people who follow a keto diet get so caught up with carb-counting, that they forget about whole food nutrition, and they sacrifice antioxidant-rich veggies for high-fat foods, and high-fat foods only. It’s not uncommon to see Keto eaters indulge in endless bacon, cheese and processed meats, and forgo the leafy greens and fibre-rich foods we need to thrive.
Why We Need Fibre
As boring as fibre may seem, it really is a superfood. We need it to feed our healthy gut bacteria (in the form of prebiotics), and to keep things moving along our digestive tract. Bonus: fibre can also help with weight loss by keeping us full (so we eat less overall). fibre also tends to come neatly packaged in food with vitamins, minerals and antioxidants–all things we need for good health by reducing inflammation and fighting oxidative stress.
In short, we need fibre, regardless of what kind of diet we’re eating. So if you’re following a keto diet plan, definitely make sure you include lots of low-carb, high-fibre keto foods. This meal plan will show you how.
High-Fibre Keto Foods
If you’re looking to add more fibre to your keto diet, here are some foods you can start adding:
- avocado
- hemp seeds
- chia seeds
- flax seeds
- artichokes
- cruciferous vegetables: cauliflower, broccoli, cabbage, Brussel’s sprouts
- konjac noodles
- coconut
- wild blueberries
- leafy greens (spinach, kale, arugula, lettuce
- nuts + nut butters
The High-Fibre Keto Meal Plan
Breakfast: Keto Blueberry Smoothie
- 1/2 avocado
- 1 cup coconut milk
- 1 cup spinach
- 1/4 cup blueberries
- 1 tbsp ground flax
- 1 tbsp cacao powder
Why: Avocados, blueberries, flax and even cacao are all good sources of fibre. And don’t be worried about having a little bit of blueberries–berries are low glycemic foods, but high in antioxidants, so they can still be a great keto choice!
Lunch: Spring Salmon Salad
Make a spring salad with baked salmon, arugula, artichokes, 1/2 avocado, roasted radishes, hemp seeds + lemon olive oil dressing.
Why:You’re getting lots of healthy fats from the salmon, avocado, hemp seeds and olive oil–but also the fibre from the artichokes, avocado and hemp seeds. Oh, and if you haven’t tried roasting your radishes, it really will change your life.
If you’re looking for good quality seafood + meat delivered right to your door, I recommend Trulocal.
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Dinner: Butter Chicken Meatballs Over Shirataki Rice
Why: I love cauliflower rice as much as the next, but you can bump up your fibre (without your carbs) by eating konjac (or shirataki) noodles. These noodles come from the konjac plant are made up mostly of water and fibre. One serving of 210g contains 6g of fiber! Not a fan of konjac noodles? No worry–cauliflower rice still offers up some fiber in its own right (3g per cup).
Dessert: Anti-Inflammatory Turmeric Ginger Energy Balls
Why: Not only are these energy balls delicious, they’re also loaded with fibre from the hemp seeds and shredded coconut. Plus you’ll get the added health benefits from the turmeric and ginger–yes please!
Hope this helps you if you’re still eating keto right now!
Ps. If you’re looking for healthy meals that come together quickly, be sure to check out my Healthy At Home 4-Week Meal Plan, filled with healthy recipe “formulas” so you can mix and match with whatever ingredients you have on hand (or you can use the recipes I’ve provided!). It’s currently on sale for more than 50% off, so make sure you grab your copy!
With love,
This blog was very informative as I know nearly nothing about the Keto Diet. I think I will try a few of these recipes. Thanks for sharing.
I’m so happy you found it helpful!