Keto - How to get enough fiber?

I don't recommend asking about keto on the general boards:
community.myfitnesspal.com/en/group/1143-keto

Those fiber numbers seem pretty high. Make sure you raise it slowly so that you don't bloat and fart like crazy.

I don't think people who do this "keto" thing get their fiber. They don't ingest carbs, right? Without carbs, no fiber. I'm not sure what the rules of that diet are, though.

I'd consider asking a doctor before I started this, if I were you.

That is a high amount of fiber even if you're not doing Keto. Look at flaxseed, avocado, raspberries, kale/spinach/greens, broccoli... typically 20-30 grams of is recommended for diets around 1400-2000 cals daily. But that would be difficult (impossible?) to do on keto, unless you're eating basically all your carbs from flaxseeds... You may have to choose between keto and your fiber goals. But that doesn't mean can't still eat lower carb.

In Keto you are still eating a lot of leafy vegetables so you should be able to get your fiber, but I don't shoot for as high of numbers as you've listed. Remember that most of us doing Keto are looking at "Net Carbs" so you subtract the fiber grams from the carbs of the food item to get the Net Carb count. Kale, spinich, greens, brocolli, avocados and califlower are all Keto friendly.

But as others have said MFP is not the place to talk Keto. There are other forums that embrace it more.

I do not do strict Keto, but try to adhere to most of the guidelines, and don't strictly count things, as I don't want to live that way, but doing very on it.

chia seeds?

Kalikel wrote: »

Those fiber numbers seem pretty high. Make sure you raise it slowly so that you don't bloat and fart like crazy.

I don't think people who do this "keto" thing get their fiber. They don't ingest carbs, right? Without carbs, no fiber. I'm not sure what the rules of that diet are, though.

I'd consider asking a doctor before I started this, if I were you.

http://www.sparkpeople.com/calories-in.asp?food=metamucil

This would be one option.

Kelikel I am researching 'keto' a lot and I have not found a way that one can eat and not ingest carbs. Carbs are not like bad themselves anyway but just not required to live a healthy life. Because sugar is physiologically addicting it is like playing with an drug for some people and some studies shows the addiction has similarities in the brain as does cocaine addiction. This is why sugars are not a take it or leave it type of food for some people

100 grams is about the max carbs one can ingest in one day in order to stay in nutritional ketosis. 50 grams max is a common goal because of all the the 'accidental' carbs out there like meat that has sugar added in the kitchen. To be on the safe side many shoot for 20 grams of carbs daily especially at first.

Many people have not operated in a state of nutritional ketosis since we were babies. Moving from burning glucose for powering our muscles and brain to burning ketone bodies to power our muscles and brains can take a few weeks for the body to adapt especially if one gets off of sugars cold turkey. It can feel like one as the flu but without a fever.

A keto lifestyle is not for many people and seldom do those not into nutritional ketosis ever gasp the details enough to discuss the subject openly. It is very simple but calls for a paradigm shift in one's thinking about how the body was designed as a Flex Fuel machine.

Personally I think most people should never even try the keto concept. You are correct like before starting any diet you should check with a medical professional that understands all type of diets.

In my personal opinion/experience the only people who should consider a nutritional ketosis diet are people who have lost weight over and over only to regain it plus a few pounds. Well there are some who will do the diet for medical reasons other than to lose weight.

I've been keto for about 5 months. I rarely even get 10g a day. I have no trouble. It's not necessary to have a load of fiber.

GaleHawkins wrote: »

baconslave wrote: »

I've been keto for about 5 months. I rarely even get 10g a day. I have no trouble. It's not necessary to have a load of fiber.

I hear you but am starting to wonder. Fiber does things other than keep the plumbing from getting clogged.

Interestingly enough, I did so research after my father was diagnosed with colon cancer and there doesn't actually seem to be a real concensus on the link between fibre intake and rates of cancer. I make an effort to get 45g per day just to be on the safe side but it might not be required.

Wheelhouse15 wrote: »

GaleHawkins wrote: »

baconslave wrote: »

I've been keto for about 5 months. I rarely even get 10g a day. I have no trouble. It's not necessary to have a load of fiber.

I hear you but am starting to wonder. Fiber does things other than keep the plumbing from getting clogged.

Interestingly enough, I did so research after my father was diagnosed with colon cancer and there doesn't actually seem to be a real concensus on the link between fibre intake and rates of cancer. I make an effort to get 45g per day just to be on the safe side but it might not be required.

Thanks Wheelhouse15. That was my concern if not getting a lot of fiber.

GaleHawkins wrote: »

Wheelhouse15 wrote: »

GaleHawkins wrote: »

baconslave wrote: »

I've been keto for about 5 months. I rarely even get 10g a day. I have no trouble. It's not necessary to have a load of fiber.

I hear you but am starting to wonder. Fiber does things other than keep the plumbing from getting clogged.

Interestingly enough, I did so research after my father was diagnosed with colon cancer and there doesn't actually seem to be a real concensus on the link between fibre intake and rates of cancer. I make an effort to get 45g per day just to be on the safe side but it might not be required.

Thanks Wheelhouse15. That was my concern if not getting a lot of fiber.

This is wrong. There is a huge link between colon cancer and fiber intake. Also fiber does way more than just contribute to digestive health. There are more IMMUNE cells in the intestine than in anywhere in the body, and the good bacteria present in the intestine feed off of fiber and create byproducts that increase the activity of the immune cells in the gut, which contribute to overall health of the entire body.

If you'd like a non journal article link to see the connection between fiber and colon health, click here
http://www.cbsnews.com/news/high-fiber-diet-linked-to-lower-colon-cancer-risk/

I can find some journal articles as well.