When you follow a ketogenic diet, it is actually common for many people to avoid eating healthy sources of fiber so that they could simply avoid carbohydrate intake. There’s a chance that it will lead towards constipation, getting poor digestion and lacking in minerals and vitamins.
Dietary fiber is actually the indigestible plant material that actually goes through the digestive system either it is undigested completely or will be broken down through microbial fermentation in the large intestine. Fiber also helps in removing the waste that’s inside our colon and it is in fact an important thing so we are able to have a healthy digestion. Fiber also is categorized to either be soluble or insoluble and each of these is actually digested differently.
For the soluble fiber keto, this is going to dissolve the liquid and will later on become gel-like inside our digestive tract. It actually helps in slowing down digestion, helping to increase satiety and if you consume carbohydrates, it actually slows intestinal absorption and would help to minimize increasing postprandial blood glucose. If you have an excessive intake with carbs, it will increase blood glucose which then makes you insulin-resistant. Fiber will also help to reduce cholesterol where it alters metabolites on the gut bacteria that then changes how our body process cholesterol.
Soluble fiber also is found in legumes and fruits which in fact is not advised for a ketogenic diet and there are small amounts that can be found in vegetables. The soluble fiber ingredients may also be found in low-carb packaged foods as well as in soluble corn fiber. Know more about the levels of ketosis in this website.
It’s easy to follow a ketogenic diet when you are going to stick with eggs, oils, full-fat dairy and fatty meats. But if you are going to consider a strict intake of such foods, there will be little consumption of whole-food fiber and lack of micronutrient intakes. Another thing is that a keto-friendly packaged food provides ease of entry into a ketogenic lifestyle and it comes with soluble fibers. The soluble fiber will actually contribute to most of the daily carbohydrate count and it will lead to a lack of insoluble fiber for such diet. With attempts of having to meet daily macronutrient ratios, there will be a chance that you are going to neglect vegetables and low-carb options, leading to losing insoluble fiber intake. By having a well-established ketogenic diet, you will not be void of fiber and some people actually say that it provides more fiber compared to other diet options. This in fact for the reason where well-formulated ketogenic diet have regular amounts on low-carb vegetables daily with quality sources of fats and protein.