Two types of fiber exist: Soluble fiber dissolves in water; insoluble fiber does not.
Soluble fiber becomes a gel like substance during digestion. Insoluble fiber remains intact and helps clear the digestive tract of wastes and adds bulk to stools.
Fiber supports healthy digestion and elimination processes. Health professionals recommend consuming at least 20 grams of fiber daily.
The ideal recommendation given by The Institute of Medicine suggests:
• Men 50 years and under --> 38 grams
• Women 50 years and under--> 25 grams
• Men 51 years and older--> 30 grams
• Women 51 years and older--> 21 grams
The sole source of fiber in a person's diet are carbohydrates. Whole foods, fruits, vegetables, beans, legumes, unrefined grains and nuts, all provide fiber. Fiber supplements are derived from these sources. This poses a challenge to people following a low carb diet.
Low-Carb Diets and Digestion
Aside from sugar cravings and missing favorite treats, many low-carb dieters struggle with digestive difficulties. They may experience diarrhea and or constipation due to the lack of fiber in their meal plans. As they actively exclude the majority of carbohydrate food sources from their diet, they neglect to ensure the inclusion of high fiber carbohydrates and suffer for it.
The only way to correct this issue is to find the appropriate level of carbohydrate consumption for each dieter. It varies. While there are general recommendations, a person on a low-carb weight loss plan will only want to include the amount of high fiber carbohydrates necessary to end their digestion problems.
Low Carb Count High Fiber Foods
When planning which carbohydrates to include in their meal plan, low-carb dieters need to select foods with the lowest, net carb value. Net carbohydrate values are determined by subtracting the number of sugar grams and fiber grams from the total grams of carbohydrates in a food item. The idea is to limit the healthy carbs eaten to those with the least amount of impact on blood sugar levels.
Recommended foods include:
• Swiss Chard
• Spaghetti Squash
Use keto strips to test if you are using too much "fiber." If you do go out of "keto," don't worry you will quickly come back. Just adjust the fiber an or type.