When in a ketogenic diet, it is not a new thing for people to avoid eating quality sources of fiber to stick to their low carbohydrate intake plan. This move can cause constipation, lack of vital vitamins and minerals in the body, and also poor digestion.
What exactly is fiber?
Dietary fiber is plant material that is not digestible and passes through the digestive tract completely digested or broken down through microbial fermentation in the colon.
Fiber is responsible for releasing waste through the large intestines, and it is essential for keeping healthy digestion. Fiber can be said to be either soluble or insoluble, and every single one is digested differently. Click this link to get more information: https://ketogenic.com/net-carbs-and-fiber-are-fibers-truly-ketogenic/.
Soluble fiber becomes a liquid when ingested and also takes a gel-like shape in the digestive tract. Soluble fiber reduces digestion and boosts satiety. When taken with carbohydrates, it can lower intestinal absorption and also help reduce the spread of postprandial blood glucose. You can mostly find soluble fiber in legumes and fruits which are not recommended in the ketosis diet and also small amounts of the same can be found in vegetables. Ingredients of soluble fiber are mostly found in low-carb, packed foods such as the soluble corn fiber.
As the name suggests, insoluble fiber does not dissolve the same way soluble fibers do. This type of fiber remains intact and is what people mostly refer to roughage when talking about fiber. This kind of fiber helps in digestion and boosts the removal of waste via the colon. Insoluble fiber is a type of fiber present in vegetables, more so low-carb that has no starch and is suitable for the ketogenic diet. Keeping up with the ketogenic diet is easy when you strictly consume full-fat dairy, oils, fatty meats, and oils. But, abiding by these foods strictly leads to low consumption of whole-food fiber and also leads to low micronutrient intake. You can visit this page for more information.
Besides, low-carb and keto-friendly packed foods make it easy to stick to the diet, but they are full of soluble fibers. Soluble fibers contribute to the most daily carbohydrate intake and can result in insoluble fiber low intake. When people are on the keto diet, they tend to lean more on meeting their daily micronutrient goals and ignore intake of vegetables even the low-carb ones and thus end up failing to eat insoluble fiber which is good for digestion. Thus, the best ketogenic diet should not exclude fiber since it provides more fiber than other types of weight-loss diets. Visit this link for more details: https://en.wikipedia.org/wiki/Ketogenic_diet.