Eating adequate fiber on a ketogenic diet is as important as keeping track of your carbs and fat intake.
Many assume keto is about eating no/low carbs and relishing more cheese, butter, and bacon. While the idea sounds like a dream come true, lack of roughage in your daily meal invites unwanted discomfort.
Heard of bloating, indigestion, hunger pangs, insatiety, and constipation in keto? These frustrating symptoms are usually signs your body is crying out for more fiber.
And if you have been experiencing them personally, it's high time you learn how to get fiber on keto meals. Dive in!
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How Do I Add Fiber to My Keto Diet?
One common misconception about the keto diet is that adding fiber automatically means adding too many carbs. It’s easy to see why—many high-fiber foods, like whole grains and certain fruits, are also packed with carbs.
But here’s the good news: fiber doesn’t impact ketosis. Why? Because your body doesn’t digest fiber like it does carbs. Instead, fiber passes through your system, keeping things moving and helping you feel fuller.
Now the key to balancing your diet is to know which fiber-rich foods have few carbs and how to add them to your meal plan.
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Keto-Friendly Food Items (Low in Carbs, High in Fiber)
Fibrous vegetables
1. Collard greens
Collard greens are one of the best low-carb high-fiber keto foods. One cup of cooked collard greens contains 7.6 grams of fiber and 3.1 grams of net carbs.
Use them as low-carb wrap or sauté with garlic, pork, and olive oil for a flavorful side dish. Here's our favorite pork collard recipe!
2. Brussels sprouts
Brussels sprouts are a fantastic alternative to potatoes on keto, offering 2 grams of fiber and 5.1 grams of net carbs per cup (88g cooked).
Roast them in the oven with olive oil, bacon, and parmesan for a crispy, caramelized side dish that's as nutritious as it is delicious.
3. Okra
With 3.2 grams of fiber and 3.5 grams of net carbs per cup (100g cooked), okra is a fiber-packed addition to your keto meals.
Use it to thicken soups and stews naturally or roast it with Cajun spices for a crunchy, flavorful snack.
4. Asparagus
Asparagus is a keto classic that’s low in carbs and high in fiber, offering 3.6 grams of fiber and 3.8 grams of net carbs per cup (180g cooked).
Grill or roast it with a drizzle of olive oil and a squeeze of lemon for a light, refreshing side dish.
5. Broccoli
Broccoli is a versatile veggie that delivers 4.6 grams of fiber and 6.2 grams of net carbs per cup.
You can steam it for a quick side, roast it with garlic and parmesan, or use it in creamy keto broccoli cheddar soup for a comforting dish.
6. Cauliflower
Cauliflower reigns supreme in a keto diet. With 3 grams of fiber and 3.2 grams of net carbs per cup (150g cooked), it's the go-to keto substitute for regular rice, mashed potatoes, or flour pizza crust.
Here are our favorite cauliflower recipes:
7. Cabbage
Cabbage is a budget-friendly keto veggie with 2.2 grams of fiber and 3.2 grams of net carbs per cup. It’s perfect for keto coleslaw, sautéed with butter for a warm side, or as a wrap for taco-style meals.
8. Dandelion greens
Rarely found in mainstream grocery stores, dandelion greens are a hidden gem for keto enthusiasts. With 1.9 grams of fiber and 1.4 grams of net carbs per cup, they pack a nutrient punch and a slightly bitter, peppery flavor.
Use them in salads with a tangy vinaigrette or sauté with olive oil and garlic for a unique, flavorful side.
9. Mustard greens
Add variety to your keto meals with mustard greens. With 2.8 grams of fiber and 3.5 grams of net carbs per cup, they make up for a great ingredient for keto side dishes.
10. Celery
Celery is the ultimate low-carb snack with 1.6 grams of fiber and 1.4 grams of net carbs per cup. Pair it with cream cheese, peanut butter, or guacamole for a quick and satisfying keto-friendly bite.
11. Kale
Kale is a powerhouse vegetable often dubbed a superfood for its dense nutrient profile. With 3.6 grams of fiber and 3.7 grams of net carbs per cup, it’s an excellent option that can be used in countless ways.
While kale is widely available, its slightly bitter taste shines when baked into crispy chips, massaged with lemon juice for tender salads, or added to hearty keto soups and stews.
12. Swiss chard
Swiss chard is a colorful and nutrient-dense option, providing 3.7 grams of fiber and 3.5 grams of net carbs per cup.
Sauté it with garlic and olive oil, or add it to keto casseroles for texture and flavor.
13. Spinach
Spinach is a keto classic with 4.3 grams of fiber and 2 grams of net carbs per cup. Sauté it with butter, add it to creamy dips, or use it in keto omelets for a nutrient-packed dish.
14. Zucchini
Zucchini is a low-carb, low-calorie vegetable with an ample amount of fiber. A cup of cooked zucchini contains around 3 grams of net carbs and a gram of fiber.
Make zucchini boats or spiralize them to enjoy keto noodles at home. Anyway, they will be a flavorful and healthy addition to your meal.
Fruits
15. Blackberries
Juicy and bursting with antioxidants, blackberries are a keto-friendly treat that satisfies your sweet tooth while packing a fiber punch. They have 6.2g net carbs and 7.6g fiber in a cup (144g).
Add them to smoothies, sprinkle them on whipped cream, or enjoy them fresh for a guilt-free dessert.
16. Raspberries
Known for their tart-sweet flavor, raspberries are one of the best high-fiber fruits for keto. With 8 grams of fiber per cup, they’re perfect for making low-carb jams, topping keto pancakes, or adding a zesty twist to your salads.
17. Avocado
Creamy, versatile, and packed with heart-healthy fats, avocado is a star in the keto world. With 10 grams of fiber and only 2 grams of net carbs per cup, it’s the perfect way to stay full and satisfied.
Smash it on keto-friendly bread, blend it into smoothies for a rich texture, or use it as the base for guacamole.
Nuts and Seeds
18. Almonds (3g net carbs, 3g fiber, in 1 ounce)
Almonds are fiber-packed little warriors that add crunch and keep those net carbs in check—perfect for keto snacking with benefits.
19. Hazelnuts (2g net carbs, 3g fiber, in 1 ounce)
Need fiber? Hazelnuts have your back. These smooth, buttery gems deliver a crunchy punch while keeping things low-carb.
20. Macadamia nuts (1.5g net carbs, 2.5g fiber, in 1 ounce)
Rich in fiber, and light on carbs—macadamia nuts are like the VIP guests at your keto party, stealing the show every time with crunchy garnishes.
21. Chia seeds (2.1g net carbs, 9.8g fiber, in 1 ounce)
Chia seeds are fiber bombs in disguise—just one ounce gives you almost half your daily dose. Pudding, smoothies, or bread, they’ve got it all!
22. Flax seeds (0.57g net carbs, 7.94g fiber, in 1 ounce)
Flax seeds are fiber superheroes with almost no net carbs. Sprinkle them on anything, and suddenly, you’re a keto overachiever.
23. Dried coconut (3g net carbs, 7g fiber, in half cup)
Dried coconut is one amazing way to add fiber to your keto diet. Whether you use it as a stand-alone snack or garnish atop your desserts, this tropical fruit enhances taste and nutrition.
A half cup of unsweetened coconut offers 7 grams of fiber and only 3 grams of net carbs.
Special Keto Additives
24. Acacia fiber - 0g net carbs, 5g fiber, in 1 tablespoon
Acacia fiber is a natural, soluble fiber derived from the sap of an acacia tree. It packs 5 grams of fiber per tablespoon with no net carb.
Use it by stirring into your morning coffee, protein shakes, or smoothies, or incorporate it into keto-friendly baked goods to improve texture and bulk.
25. Psyllium husk - 1g net carbs, 8g fiber, in 1 tablespoon
Psyllium husk, a plant-based soluble fiber derived from the husks of Plantago ovata seeds, is a must-have on keto. Ask why? It delivers 8 grams of fiber per tablespoon while adding minimal net carbs.
Psyllium absorbs water to create a gel-like texture, ideal for binding ingredients in keto bread, tortillas, and pizza crusts. It also works wonders as a thickener for soups, sauces, and gravies.
26. Konjac root - 0g net carbs, 5g fiber, in 1 teaspoon
Konjac root, also known as glucomannan, is a natural fiber extracted from the root of the Konjac plant. With 5 grams of fiber per teaspoon and zero net carbs, it’s a keto dieter’s dream for boosting fiber.
This unique ingredient is prized for making shirataki noodles, a carb-free pasta alternative, and for thickening soups, smoothies, and desserts.
Tap here for the best shirataki noodle recipe!
Keto In Moderation
Fibrous Vegetables
27. Fennel (4g net carbs, 2.7g fiber, in 1 cup)
Fennel adds a refreshing crunch and a subtle licorice-like flavor to your meals. It’s packed with fiber and low in carbs, making it a great addition to salads, soups, or roasted veggie platters on keto.
28. Turnips (4g net carbs, 2.2g fiber, in 1 cup)
Turnips are the perfect low-carb swap for potatoes. With a mild, slightly sweet flavor, they’re ideal for mashing, roasting, or adding to soups.
29. Artichokes (6 net carbs, 5 fiber, in 1 medium)
Artichokes are keto-friendly with a unique nutty flavor and a hearty dose of fiber. Steam them for a tender side dish or stuff them with cheese and herbs for a low-carb gourmet treat.
Nuts and Seeds
30. Sunflower seeds (4g net carbs, 2g fiber, in 1 ounce)
Sunflower seeds are the ultimate snack for crunch cravings. Sprinkle them on salads, blend them into keto pesto, or enjoy them roasted with a pinch of salt for a quick fiber boost.
31. Pumpkin seeds (4g net carbs, 2g fiber, in 1 ounce)
Pumpkin seeds, or pepitas, bring a nutty flavor and crunchy texture to your keto dishes. Enjoy them as a snack or toss them into salads.
32. Sesame seeds (3g net carbs, 4g fiber, in 1 ounce)
Tiny but mighty, sesame seeds are packed with fiber and flavor. Add them to keto bread, or crackers, or sprinkle them over stir-fries for an earthy, nutty crunch.
33. Nigella seeds (2g net carbs, 3g fiber, in 1 ounce)
Nigella seeds are the secret spice of keto cooking, with their peppery, onion-like flavor. Use them to season curries, sprinkle on roasted veggies, or add a unique twist to your keto bread recipes.
How to Incorporate Fiber into Your Meals
Add spinach, kale, or arugula to your meals. Use them as salad bases, toss them into smoothies, or sauté them with garlic for a fiber-packed side.
Munch on almonds, sunflower seeds, or pumpkin seeds for a quick, crunchy fiber boost. And don't forget to sprinkle chia or flax seeds into your yogurt or smoothies.
Opt for low-carb bread made with almond flour, psyllium husk, or flaxseeds to increase your fiber intake while enjoying low-carb sandwiches or toast.
Mix psyllium husk or acacia fiber into your recipes for bread, smoothies, or even sauces. They add bulk without affecting net carbs.
Fermented foods, specifically sauerkraut and kimchi, easily fit into a keto diet and is a great source of fiber. They also support gut health with gut-friendly probiotics.
So go on and pair a spoonful of sauerkraut or kimchi with sausages or use it as a zesty topping for keto bowls.
How Much Fiber You Need in Keto
Keto or not, every diet needs fiber. The only difference is how much fiber intake is needed for a keto diet. The best part? Fiber doesn’t count toward net carbs, so you can load up on spinach, chia seeds, broccoli, and flax without a worry. The best range for daily fiber intake would be:
Daily Fiber Recommendations
| Age Group | Men (Regular Diet) | Women (Regular Diet) | Keto Diet (Men & Women) |
| 19–50 years | 38 grams per day | 25 grams per day | 15–25 grams per day |
| 50+ years | 30 grams per day | 21 grams per day | 15–25 grams per day |
How Does Fiber Help Your Body?
Dietary fiber is often overlooked, but it’s a powerhouse nutrient with multiple health benefits, especially on a keto diet where high-carb foods like grains, legumes, and fruits are off the table.
Firstly, the insoluble fiber in fibrous vegetables adds bulk to stool, making it softer and easier to pass. Meanwhile, soluble fiber absorbs water, forming a gel-like consistency that helps solidify loose stools. Together, these fibers keep your digestive health running smoothly, preventing keto constipation and regulating bowel movements.
Beyond digestion, soluble fiber is a gut health hero. It acts as a prebiotic, feeding beneficial gut bacteria that support immunity and optimize digestion. A healthy gut microbiome reduces bloating, gas, and sluggishness while improving nutrient absorption, leaving you feeling balanced and energized.
Fiber also helps you stay full and satisfied, which is a game-changer for weight loss on keto. High-fiber foods add bulk to your plate without piling on calories. Imagine a big, leafy green salad packed with fibrous veggies—it feels just as satisfying as a calorie-dense meal but keeps your carb count low. This fullness curbs cravings and makes it easier to stick to your goals.
Besides, soluble fiber plays a crucial role in blood sugar management. By slowing sugar absorption into the bloodstream, it prevents the spikes and crashes that lead to fatigue or hunger. For low-carb diets, this means stable energy levels and fewer cravings, making fiber an essential ally in maintaining ketosis and supporting long-term health.
Final Say About Fiber on Keto Diet
Fiber is important for everyone, regardless of your eating plan. If you’re going keto, your best — and safest — course of action is eating at least 15–25 grams of fiber daily. Incorporate a variety of leafy greens, nuts, flaxseeds, and green vegetables into your meal and prevent common keto flu struggles.
Disclaimer: This content is for informational purposes only and is not intended to be medical advice. Always consult a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have medical conditions or specific health concerns.
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