5 Foods to Boost Your Dietary Fiber

Fiber is an essential nutrient no matter what eating plan you’re following. However, many people fall short when it comes to meeting their recommended daily amount. According to Academy of Nutrition and Dietetics, women should aim for about 25 grams of fiber per day, while men should target about 38 grams, or 14 grams for every 1,000 calories. Keep in mind these amounts may vary depending on your particular dietary needs.

An assortment of fiber-rich and keto-friendly foods, such as fruits, bread, nuts, and vegetables.

Dietary fiber has shown to help benefit your health and wellness in a variety ways, including:

Helping to provide fullness, which may help promote a healthy weight
Helping to lower blood cholesterol
Helping keep your gastrointestinal system run smoothly
Helping to balance blood sugar levels

Below are five of our favorite keto*-friendly foods that are filled with dietary fiber:

1. Artichokes

Perfect on its own with a drizzle of olive oil on top, artichokes are easily one of the highest fiber foods on the market. One medium artichoke (about 128 grams) provides:

Calories:  60 calories
Carbs: 13 grams
Fiber:  7 grams (25% of the daily value)
Net Carbs: 6 grams
Protein:  4 grams
Fat:  0 grams

While low in fat, artichokes are big in the dietary fiber department, coming in at nearly 25% of your daily needs. This makes them an excellent addition to a keto*-friendly lifestyle to increase your daily fiber intakes. Roast them with garlic and extra-virgin olive oil to reap the full benefits of the vitamins and minerals this vegetable has to offer!

2. Raspberries

Berries with seeds are among the most fiber-rich fruits, but raspberries are considered one of the best low-sugar options. Just 1 cup (123 grams) of red raspberries provides:

Calories:  60 calories
Carbs: 15 grams
Fiber:  8 grams (29% of the daily value)
Net Carbs: 7 grams
Protein:  2 grams
Fat: 1 gram

In addition to their great nutrition profile, raspberries are also filled with vitamin C, vitamin E, vitamin K, manganese, iron and more. Research shows including red raspberries in your diet can help with a host of metabolically based chronic diseases, like diabetes, cardiovascular disease, obesity and others.

3. Almonds

Almonds are a fantastic keto*-friendly snack. Rich with fiber, protein and good-for-you fats, these bite-size nuts are a great snack to take on the go. One serving of almonds (23 almonds or ¼ cup) contains:

Calories:  160 calories
Carbs: 6 grams
Fiber:  4 grams (14% of the daily value)
Net Carbs: 2 grams
Protein:  6 grams
Fat: 14 grams

Almonds have also been suggested to reduce heart disease risk by lowering total and LDL cholesterol, and exerting anti-inflammatory and antioxidant effects.

4. Chia Seeds

Chia seeds have a variety of nutritional benefits. They contain fiber, protein, fat and omega-3 fatty acids. Plus, they contain important flavonoids and other antioxidants that may help reduce your risk of developing chronic diseases as well as offering protection against other disorders such as diabetes, Alzheimer's and others.

A serving of dried chia seeds (about 2 tablespoons, or a little under 28 grams) provides:

Calories:  140 calories
Carbs: 12 grams
Fiber:  10 grams (26% of the daily value)
Net Carbs: 2 grams
Protein:  5 grams
Fat: 9 grams

Thanks to their stellar nutrient profile, research continues to prove that chia seeds are a phenomenal addition to your regular diet. Sprinkle them on your Ratio Keto* Friendly Dairy Snacks for an extra punch of fiber!

5. Pistachios

Pistachios are not only a great low-carb source of fiber, they're also high in good-for-you fats and protein. A one ounce (28 gram) serving of pistachios (or about 49 kernels) provides:

Calories:  160 calories
Carbs: 8 grams
Fiber: 3 grams (11% of the daily value)
Net Carbs: 5 grams
Protein: 6 grams
Fat: 13 grams

Fun fact, pistachios are a source of complete plant protein and contain a good source of both fiber and protein. Plus, 90% of the fat found in pistachios is unsaturated. Studies show that a dietary pattern that includes regular consumption of pistachios can help with weight loss since they replace less nutrient dense foods in the diet.

KETO*-FRIENDLY SNACKS TO UP YOUR DIETARY FIBER

Whole foods are great sources of dietary fiber but when you’re on the move, it’s helpful to have a variety of options on hand. That’s why Ratio Food exists. To help you live the best keto*-friendly lifestyle possible. Explore our wide variety of Keto* Friendly Bars, Granola and Cereal that provide 2 to 3 grams of fiber per serving!