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When following a ketogenic diet, i.e. a very low-carb diet (between 20 and 50g of net carbohydrates per day), it is very difficult to consume enough fiber, since the main sources of fiber, such as grains, legumes, and fruits and vegetables, are at the same time a source of carbohydrates. But if you choose your foods based on their fiber and carbohydrate content, you’ll be fine. We’re going to give you a leg up by sharing our list of foods to prioritize:
Avocado is the fruit with the highest fat content of all known fruits and vegetables, but did you know that a medium sized avocado (170g) also provides 8.5g of fiber and only 2g of net carbohydrates? Plus, it’s really delicious and easy to prepare.
If you don’t want to give up fruit on a ketogenic diet, blackberries and raspberries are the best choice as they are also good sources of fiber: for example 90g (2/3 cup) of raspberries provides 6g of fiber and 4g of net carbohydrates.
Coconut should never be lacking in a ketogenic kitchen: 100g of dried coconut flesh, unsweetened, in pieces, shavings or flakes, provides 16g of fiber and 7g of net carbohydrates.