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How to Get More Fiber on the Keto Diet

  • 3 min read

Maybe your friend told you about the Keto diet, maybe you are on Keto, or maybe you have never heard the term Keto in your life. Well fear not, fret not, Bonny is here to share some Keto knowledge and help you hit your fiber goals in the process. Read on friends.

What Is This Keto Diet?

Everyday Health defines the Keto diet as a diet that is high-fat and low-carb. The diet has been linked to health benefits like supporting weight management, helping improve acne (heyke glowing skin!), supporting heart health, and even helping increase levels of good cholesterol.

Man who is shocked

NBC / Via

Wait, back up, a high fat diet? Well, about 60 to 75 percent of your meals should be fat, 15 to 30 percent from protein, and five to ten percent from carbohydrates. Wait, is this even real, because it sounds too good to be true?

Yes, there is a catch… (there’s always a catch).

The idea behind the Keto diet is to restrict the intake of carbohydrates (say goodbye to heaping bowls of fresh pasta with a side of crusty italian bread). Instead of the body using carbs for energy, the body relies on stored fat instead. When this happens, ketones are created which are used as fuel in the absence of glucose from carbohydrates. This stage is called ketosis, (now you get the name of the diet).

While on Keto, the recommended carb consumption is less than 50 net carbs per day and that goes fast. For example, a slice of white bread has 12 grams of carbs while a serving of spaghetti has 43 grams of carbs alone.

Also we mentioned net carbs, and you may be wondering what those are. Net carbs are total grams of carbohydrates less the grams of fiber. Fiber is removed because our bodies cannot fully digest it.

Keto Friends and Foes 

We imagine you doing a Marie Kondo food inventory in your pantry right now and instead of asking if something sparks joy, you're asking if this is going to put me over my daily carb limit?

When reviewing, it's not just obvious carb culprits that need to be avoided on Keto. Say goodbye to starchy vegetables like sweetcorn, potatoes, sweet potatoes, parsnips, beets, and yams. Don't worry there are other veggies like tomatoes, asparagus, and zucchini that are Keto friendly. 

If you think that by going on Keto your diet might get bland, don’t worry, protein is your friend on Keto. Tuna, eggs, butter, cheese, salmon, sardines, anchovies and more are on the menu.  

Importance of Fiber in the Keto Diet

We (and the Mayo Clinic) cannot stress enough how essential fiber consumption is for a healthy diet. Fiber can improve regularity, helps lower cholesterol levels, assists with weight management, helps control blood sugar levels, and helps you feel even more amazing!  (We already know you are amazing and fiber adds even more fabulousness.) 

When you don’t have enough fiber in your diet, you are at a higher risk of experiencing painful things like constipation, diverticulosis, and even hemorrhoids (ouch!).

So just eat more fiber right? Not so fast, if you are on Keto some fiber-rich foods are a no-go. Whole grains like quinoa, barley, bulgur, oats, and rice are high in carbs. Bummer, we know!

With the Keto diet’s limitations, no wonder it’s hard to get your recommended daily fiber intake.

Need Fiber? Bonny’s Got You!

Woman saying don't worry we got you

CBS / Via

So how do you get enough fiber while on Keto? There are Keto friendly vegetables likeleafy greens, broccoli, cauliflower, cabbage, and peppers. You can also add in avocado, unsweetened coconut meat, and almonds into the mix. All great choices but you may not be able to eat fiber-rich foods every day, at every meal.

Dietary fiber supplements are a great choice for those on a Keto diet. Bonny is at the top of the best fiber supplements list with a custom fiber powder blend that contains psyllium husk powder and inulin (chicory root).

For those new to psyllium husk, it's a soluble fiber source that absorbs water to form a gel in the gut and is Keto friendly.

PRO TIP: Our friends at explain that since psyllium husk powder is more concentrated than whole psyllium husk, you only need one-half tablespoon (equivalent to 5 grams) to receive the same benefits as one tablespoon of whole psyllium husk.

Bonny fiber supplements are all-natural, plant-based and taste AMAZING.

Bonny is available in delicious flavors like Super Serenity, Mixed Ripe Berries, and Apple Pie.

As always, we wish you pleasant poops.