11 Keto-Friendly Foods That Are Also High in Fiber, Says Dietitian

The ketogenic diet (also known as the keto diet) has taken the nutrition world by storm. A popular diet low in carbohydrates, high in fat and moderate in protein, following this diet has been linked to outcomes such as weight loss, heart health benefits and cognitive benefits. But since the keto diet is very low in carbohydrates and carbohydrates are one of the best sources of fiber, meeting the recommended 25-38 grams of fiber per day can be challenging.

Why is getting enough fiber in your diet a big deal?

Fiber is a category of non-digestible carbohydrates that provide the body with very important benefits. People with high dietary fiber have a significantly reduced risk of heart disease, stroke, high blood pressure, diabetes, obesity, and some gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels.

Some of the best sources of dietary fiber include fruits—especially fruits with skin, whole grains, and beans. However, there is a catch: these foods are generally not encouraged when following a keto-friendly diet.

So how does one follow the keto diet and eat fiber? Thankfully, there are also foods that are a-ok to eat on the keto diet that provide some serious fiber. If you’re on the hunt for some of these keto-friendly fiber gems, here are 11 options that deserve a spot on your plate. And for more on the keto diet, check out 7 Dangerous Side Effects of the Keto Diet, According to Experts.


Each third of an avocado – considered one serving – provides 3 grams of fiber, as well as healthy fats, fiber and micronutrients such as magnesium and folate. These fruits (yes, they’re technically fruit) are great additions to salads, eggs, and sandwiches on low-carb bread.

Chia seeds

One ounce of chia seeds has 10 grams of fiber along with a boost of healthy fats and antioxidants. These tiny food powerhouses can be used to make chia pudding, added to smoothies, and sprinkled on top of simple keto-friendly meals.


Not only does a single 1-ounce serving of walnuts provide 2 grams of fiber, but these nuts are the only nut that is a source of ALA, an omega-3 fatty acid. In addition, they provide antioxidants, plant-based proteins and many micronutrients. Walnuts are a wonderful addition to chicken salad, lettuce salad and even dipped in dark chocolate for decadence.

Flax seeds

One tablespoon of whole flax seeds provides about 3 grams of fiber. They are also a source of iron, an important mineral that helps prevent iron deficiency anemia. Flax seeds can be sprinkled on many dishes without affecting the taste and quality.

Check the green pistachios behind

One ounce of pistachios has about 3 grams of fiber, along with healthy fats and plant-based proteins. And a new study conducted by Cornell University and published in the journal Nutritious foods Pistachios have high antioxidant capacity, suggesting that these tiny nuts, along with popular choices like berries and red wine, may be a source of this key nutrient.


This ever-popular leafy green provides 1 gram of fiber for every cup when eaten raw. A single serving of kale also provides only 0.9 grams of carbs, making it a natural choice for a keto-friendly diet. Add kale to soups, salads, eggs or smoothies for added fiber.


Whether someone is following a keto diet or not, it’s nothing new to rely on roasted cauliflower instead of regular rice. This vegetable provides 2 grams of fiber per cup when raw, is loaded with antioxidants, micronutrients, and very few calories.

Sunflower seeds

One cup of sunflower seeds provides 4 grams of fiber as well as healthy fats and very little carbohydrates. These seeds are a great snack for those following a keto diet. Tip: Try sprinkling it with a little cayenne pepper for a spicy nosh that’s perfect for this special diet.


The keto diet is not a carbohydrate-free diet. Instead, it is a diet that is low in carbohydrates, which is limited to this macro. Blueberries contain 11 grams of carbohydrates, 4 grams of fiber and antioxidants that support brain health in every one cup. Blueberry candies and other sweets provide a natural sweetness that satisfies the sweet tooth of those avoiding sugar.

Cooked broccoli in a bowl with sea salt

One cup of broccoli provides about 4 grams of fiber, and combined with protein and some healthy fats, it makes for a great side dish. Broccoli is a source of vitamin C, which supports the immune system.

Roasted Brussels sprouts

Whether roasted, baked or baked, Brussels sprouts can give you a boost of fiber on your keto diet, with 3 grams of this nutrient in every one-cup serving. They only provide 8 grams of carbs per serving, which highlights how they’re a natural addition to a keto-friendly diet.

Lauren Manager MS, RDN, LD, CLEC

Lauren Manaker is an award-winning registered dietitian, book author and cookbook developer with over 20 years in practice. Read more about Lauren



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