Some fruits can be very high in carbohydrates, the highest being the tropical fruits like bananas, pineapple, and mangos. Apples, pears and citrus fruit are more moderate when it comes to carbohydrates, but still might be too high in regard to the goals of a keto diet.
When choosing high fiber fruits, like vegetables, the same rule applies. You want to look for high fiber low carb options. Here are my go-to fruits:
High Fiber fruits:
- Berries – Berries certainly pack a fiber punch, are relatively low in carbohydrates and are a great source of polyphenol compounds that are anti-aging and promote autophagy. I love berries so much that in addition to including reasonable portions in my High Fiber Keto diet, I also supplement with Powerphenol Reds to get extra polyphenols from these foods, but without the carbs!
It’s important to note that portion size is also important when it comes to berries and other fruits. Whereas most of the time a quarter or third of a cup of berries along with some good-fat easily fits into my plan, it may not work for someone who is still developing their metabolic flexibility. For some, it can also be difficult to stick to smaller portions.
And, one of my favorite ways to enjoy berries is in this Berries and Cream Keto Smoothie!
- Lemons and Limes – Of the citrus fruits, lemons and limes are the lowest in carbs and are wonderful to use in keto cooking to impart flavor. If you are used to using the juice of these fruits, try mixing it up and using the zest instead. Citrus zest is a great source of fiber, vitamin C as well as antioxidants. If you love the flavor of oranges and grapefruit, but don’t do well staying in ketosis when you eat these fruits because of the carbs, try zesting them into smoothies, desserts, salad dressings or savory dishes.
- Avocados – Sometimes considered a veggie, an avocado is actually a fruit because it has a seed! (Come to think of it, cucumbers, tomatoes, peppers, and other vegetables are actually fruits as well.)
Avocados are a high fiber fruit keto superstar! Where most fruits pack carbs, avocados pack good fat! Along with fiber, avocados are also a good source of folate, vitamin K, potassium, vitamin C, vitamin B5, vitamin B6, and vitamin E, making them a wonderful fruit to include in the diet on a regular basis.
- Coconut – Botanically speaking, a coconut is a drupe, but often it is referred to as either a nut or a fruit. Regardless of how you categorize it, coconut is high in fat and high in fiber, making it perfect for High Fiber Keto recipes. Use it as coconut milk, coconut butter, coconut flakes or coconut flour. When you use coconut oil, you miss out on the fiber but get more of the good fats including MCTs, so I like to include coconut oil as well as forms of whole coconut.
I often recommend that keto dieters conduct a “fiber audit” where you track your fiber intake (using an online food tracker) for a few days to gather your baseline intake. Remember that most Americans are not hitting the recommendations with their regular diets. Then, slowly increase your fiber by 3-5 grams every few days until you reach 20 grams per day. If you are already at 20 grams per day, you can work on increasing even more. If you experience any discomfort as you increase fiber-rich foods in your diet, I recommend taking a digestive enzyme along with meals.
I’m so excited about my soon-to-be-released second book, High Fiber Keto, where I dive into the science behind the keto diet and the importance of including fiber for microbiome health, metabolism and, of course, weight loss. I can’t wait to share more on this passion project with you!