Those following conventional ketogenic diets commonly experience constipation because they don’t consume enough foods rich in fiber. However, because Keyto prioritizes the consumption of plant-based foods (which are high in fiber), you are less likely to experience this problem.
Fiber is a beneficial carbohydrate that doesn’t raise your blood glucose and is not counted as a “net carb”. It is simply not absorbed and passes through your gut where it can serve as food for your body’s bacteria. Fiber is great for your health because it keeps your bowels regular, promotes satiety, slows the absorption of sugars, lowers cholesterol and blood glucose, and even helps prevent some forms of cancer.
While most people recognize the importance of increasing water and salt intake when starting a ketogenic program, less address fiber consumption.
How Much Fiber Should I Consume?
The average woman is recommended to eat a minimum of 21 grams of fiber per day, and men should aim to get slightly more at 30 grams per day. There are two types of fiber – soluble and insoluble – both are important. Soluble fiber dissolves in water and confers many metabolic benefits. Insoluble fiber does not dissolve in water and passes through the GI tract largely intact. This is the type of fiber that can help prevent or treat constipation.
Keyto Friendly Sources of Soluble Fiber
- Brussels Sprouts – 2 grams per 1/2 cup
- Avocados – 2.1 grams per 1/2 an avocado
- Broccoli – 1.5 grams per 1/2 cup
- Flaxseeds – .6-1.2 grams per tablespoon
- Sunflower Seeds – 1 gram per 1/4 cup
Keyto Friendly Sources of Insoluble Fiber
- Spinach – 4 grams per 1 cup cooked
- Cauliflower – 2 gram per 1/2 cup cooked
- Asparagus – 2 grams per 1 cup cooked
- Celery – 1.5 grams per 1 cup chopped
- Cabbage – 2 grams per 1 cup cooked
- Zucchini – 3 grams per 1 cup chopped
- Romaine Lettuce – 3.5 grams per half a head
- Almonds – 7 grams per 2 oz
In the lists above, most foods actually have both soluble and insoluble fiber.
As you can see, there are plenty of Keyto friendly sources of fiber that not only taste great, but also keep your digestion function in peak form. And because the Keyto Program recommends a diet high in fish and plant-based foods, you are less likely to become constipated. But if you find yourself struggling to get enough fiber from whole foods, you can also opt to take a fiber supplement.
Finally, don’t forget to stay hydrated and have plenty of salt – especially at first. Water is a great “cure” for constipation!