If you ever consider following a ketogenic diet, you may probably be one of the many who usually ends up neglecting eating quality food source of fiber so you could just avoid taking in carbohydrate. 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 actually helps to remove the waste which is present in our colon and is also important for us to get a healthy digestion. Another thing is that fiber is being categorized as soluble or insoluble and each actually is going to be digested differently.
On the soluble fiber keto, this is going to dissolve the liquid and it becomes gel-like in our digestive system. 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. Another thing is that fiber helps to reduce cholesterol with where it alters metabolites of the gut bacteria that changes how our body process cholesterol.
Soluble fiber also could be found in fruits and legumes which actually is not advised on ketogenic diet and some small amounts 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. Discover more in this page for chicory roots benefits.
The case of following a ketogenic diet is in fact easy if you are going to stick to fatty meats, full-fat dairy, eggs and oils. Strict intake of such foods however only have little consumption of whole-food fiber. Keto friendly packaged foods also gives you the ease of entry in a ketogenic lifestyle and comes with soluble fiber. Soluble fibers also contributes to most of the daily carbohydrate count and this leads to a lack of insoluble fiber. 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. Through a well-established ketogenic diet, you are not going to be void of fiber and there are some people who even say that it can give more fiber than 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.