There has been a focus on low-carb lifestyles in recent years, including the keto and Atkins diet plans. The keto diet (short for ketogenic) has been immensely popular. These dietary programs have you cut back on “bad” carbs, such as sugar, grains, pastries, and white bread, while increasing your intake of “good” or healthy fats, forcing your body to burn fats instead of carbohydrates.
The keto and Atkins diets are less about calorie counting than a style of eating and the resulting ketosis process. Ketosis happens when your body doesn't have enough carbohydrates to burn for energy and instead starts to burn fat, simultaneously producing ketones, which becomes a fuel source.
As explained by scientists at UCSF, a ketogenic diet brings down the volume of carbohydrates to less than 5% of a person’s daily calories, effectively eliminating most grains, starchy vegetables, fruit, legumes, and sweets.
However, when an eating plan has you cutting back fiber sources like whole grains, fruit, and starchy vegetables, and you don’t work in other sources of fiber, you may encounter digestive problems, like constipation or bloating.
Fiber is essential because it helps your body manage its digestive health, as well as control your levels of blood sugar and cholesterol. Learning how to work fiber into the keto or Atkins diet is key to success with the program.
High Fiber Keto Foods
If you are eating a keto diet, it may be harder to find foods with fiber. The idea of eating keto is to get most of your calories from protein and fat, and few calories from carbohydrates, but it’s not impossible to also get fiber in your diet. There are several foods considered good keto fiber foods, such as:
- Avocados
- Lupini beans
- Ground psyllium
- Wild blueberries
- Brussels sprouts, plus other cruciferous vegetables, such as broccoli and cauliflower
- Artichokes
- Garlic
- Leafy greens, including kale, spinach, and lettuce
- Celery and bok choy
- Zucchini
According to Healthline.com, additional high fiber low carb vegetables may include bell peppers, asparagus, mushrooms, green beans, tomatoes, onions, and eggplant.
Newbies to keto and Atkins eating plans may wonder, does fiber cancel out carbs? Net carbs are calculated in grams as the total carbohydrates in a given food, minus the number of total fiber grams. Since your body can’t digest fiber, fiber carbs don’t count toward the number of carbs that trigger an insulin response, which, in high enough quantities, can prevent your body from going into a ketosis state, thwarting the idea of this eating plan.
Revive MD Daily Greens
When trying to maintain a restricted diet, it can be hard to fit everything in based solely on food choices. That’s why many people on Atkins or keto plans turn to a low carb fiber supplement.
The Revive MD Daily Greens formula was designed for diets low in essential vegetables and fruit. It has been formulated to provide nutrients from berries, as well as other fruits and vegetables. It provides antioxidants and other vital plant-based nutrients. It is derived from many fibrous carbs that are recommended for those on an Atkins or keto diet.
The Daily Greens supplement is ideal for diets low in greens and low in carb fiber. Those who miss out on the sufficient intake of fruits and vegetables will find taking this supplement daily improves fiber values and pH levels.
All of Revive MD’s supplements are made with high-quality organic ingredients, and Daily Greens is no exception. Daily Greens incorporates a proprietary “superfood” blend of antioxidants, containing micronutrients and phytonutrients targeted to boost energy levels. This blend is made with natural extracts from broccoli, kale, spinach, Brussel sprouts, and other super greens, which are all low carb high fiber foods.
In addition to all the vegetables that go into Daily Green’s antioxidant blend, each capsule contains organic extracts from multiple berries, including strawberries, raspberries, blueberries, and blackberries, along with extracts from apples, cherries, wheatgrass, and spirulina.
Healthline mentions blackberries and raspberries as some of the best foods that are high in fiber and low in carbs.
Daily Greens capsules are meant to be taken with water, preferably with a meal. Not only do they contain all fiber and antioxidants, but you may find they help boost your energy levels and improve detoxification. This can be helpful because on keto, in the beginning, people often feel that they have less energy and may feel sick and sluggish, which is known as the “keto flu,” as described by everydayhealth.com.
When monitoring what you consume to try to improve your health, you want to give it every advantage and remove obstacles such as drained energy.
Other Considerations for Those on Keto and Atkins
The keto and Atkins diets have been a lifeline for many people trying to get their weight and other health factors under control. Interestingly, the anti-inflammatory effect of ketosis has shown to have helped with individuals recovering from strokes, as well as treating type 2 diabetes by controlling blood glucose levels. Keto diets have even been used as a treatment for some forms of epilepsy for quite some time, according to studies.
Finally, if you are trying to get more fiber in your diet from foods, you may also do well to consider taking Revive MD’s Digest Aid. This formula helps with digestion in general for both men and women, and particularly with fiber digestion.
Remember, all Revive MD’s formulas are guided by medical professionals and supported by science. For more on dietary fiber, you may wish to read a related MD Revive post “How Much is Too Much? Your Guide to Dietary Fiber” and “Are Daily Green Powders the Healthy Option for You?”
The information being presented in this blog is intended to be used as educational or resource information only. It is not intended to be a substitute for medical advice from your healthcare provider. This content should not be used for the diagnosis or treatment of any medical condition. If you have any questions or concerns about your health, please contact your healthcare provider. You should call 911 for all medical emergencies. Revive MD is not liable for any advice or information provided on this blog, which advice or information is provided on an “as-is” basis, and assumes no liability for diagnosis, treatment, decisions, or actions made in reliance upon any advice or information contained on this blog. No warranties, express or implied, are made on the information that is provided.