Keto and Fiber: Everything You Need to Know

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Keto and Fiber: Everything You Need to Know - Thomas DeLauer

Sources of Fiber on Keto:

One avocado contains less than four net carbs, but a 13.5 g of fiber

One ounce (oz) of chia seeds offers 10 g of fiber (and a net carbs
total of 2 g)

One tablespoon of ground flax boasts 2 g of fiber and 0 net carbs.

A 1-cup serving of cauliflower veggie has only about 3 net carbs and 2 g of fiber.

One oz of pumpkin seed kernels yields a little more than 1 g of net carbs, and nearly 2 g of fiber.

1 cup of broccoli has 6g total carb and 2.4g fiber

A 100 g serving (3.5 oz) of raw spinach contains only 1.4 g net carbs and 2.2 g fiber

A cup of raw asparagus (4.7 oz) 2.2 g net carbs and 2.8 g fiber

Soluble fiber

Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract

It slows digestion, increases satiety, and when consumed with carbohydrates can slow intestinal absorption and can help minimize increases in postprandial blood glucose

Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables

Insoluble fiber

Insoluble fiber does not dissolve like soluble fiber does.

This type of fiber stays intact and is responsible for what people refer to as “roughage” when speaking of fiber

This type of fiber aids in digestion and promotes elimination of waste by the colon

Benefits of Both

Feeling satiated or full longer after meals: Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals.

Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. These properties can help people manage their weight.

NuPasta (Glucomannan - soluble)

Regular pasta is made with wheat, a starch which obviously has calories - NuPasta is made with the root of the konjac plant which is rich in dietary fiber and has no starch

The absence of starch is the reason why NuPasta is so low in calories - full serving has 6g of carbs

A full plate (210g) of regular cooked pasta contains about 300 calories and 2g of dietary fiber, the same amount of NuPasta contains 25 calories and 6g of dietary fiber - NuPasta is also gluten free

All NuPasta products are made with water, non-GMO soy, and konjac

Resistant Starch (Insoluble)

Some starch is actually resistant to digestion, so that it passes through the digestive system unchanged - this type of starch is called resistant starch, and it functions like soluble, fermentable fiber in the gut

A study published in the American Society for Microbiology found that a raw potato diet (RS2) caused human-derived fecal communities to show a major rise in Bacteroides and Eubacterium rectale (beneficial bacteria that thrive on RS2), due to the diet over-feeding them with their preferred food source


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2) Safety and Efficacy of Glucomannan for Weight Loss in Overweight and Moderately Obese Adults. (n.d.). Retrieved from
3) Kaats GR , et al. (n.d.). Konjac Glucomannan Dietary Supplementation Causes Significant Fat Loss in Compliant Overweight Adults. - PubMed - NCBI. Retrieved from
4) Anderson JW , et al. (n.d.). Health benefits of dietary fiber. - PubMed - NCBI. Retrieved from
5) Effects of Dietary Fiber and Its Components on Metabolic Health. (n.d.). Retrieved from
6) Dietary fibre in foods: a review. (n.d.). Retrieved from
7) Ma?kowiak K , et al. (n.d.). Dietary fibre as an important constituent of the diet. - PubMed - NCBI. Retrieved from
8) Resistant Starch from High-Amylose Maize Increases Insulin Sensitivity in Overweight and Obese Men | The Journal of Nutrition | Oxford Academic. (2012, February 22). Retrieved from
9) Hylla S , et al. (n.d.). Effects of resistant starch on the colon in healthy volunteers: possible implications for cancer prevention. - PubMed - NCBI. Retrieved from
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