Keto and Fiber: Everything You Need to Know

Keto and Fiber: Everything You Need to Know

Keto and Fiber: Everything You Need to Know

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fiber is a super big cause of confusion it’s so mind-blowing like is it going to mess up your keto diet is it not do you need it should you abstain from it does it kick you out of that ketogenic State does it drive your blood sugar up I mean it seriously it makes them my brain hurt even thinking about it so let’s put some clarity to this okay let’s go ahead and look at all fibers and a potential strategy that you can use to get more out of the keto diet with less potential risk for getting kicked out via fiber you’re tuned in to the Internet’s leading performance nutrition and fat loss channel new videos every single Tuesday Friday and Sunday at 7 a.m. Pacific time I ask that you please hit that subscribe button so you never miss a video but also please please please hit that Bell button ok that Bell button is gonna bring up a little drop-down so you can select to turn on notifications that way you know whenever I go live or whenever I post a new video which is almost every single day these days anyhow let’s go ahead and let’s get into some fiber signs alright so we have to understand first of all like what fiber is in the big picture and why we can’t digest it and although this sounds like super embryonic and very juvenile in terms of explanation it makes a lot of sense and it’s important for the rest of this video we simply can’t digest most plant fibers because they contain something known as cellulose ok cellulose is what makes up like the physical cell wall physical wall like what some gives a plant structure ok the fact is as humans we lack what it’s called the cellulase enzyme the cellulase enzyme is what is needed to break down cellulose into what are called beta glucose but also polysaccharides so we’re talking about like short chain polysaccharides that we can actually use for fuel without the cellulose enzyme we basically just have cellulose remaining intact going through our digestive system and pushing out waste ok ie fiber ie roughage here’s what’s interesting though bacteria has the ability to break down cellulose ok some fungus has the ability to break down cellulose some animals even do the reality is humans just lack the enzyme so fiber is not always fiber like some organisms it’s actually food now I’m gonna leave one thought for you to noodle on for a little bit and I’ll come back to at the end of this video ok we have bacteria in our gut does that mean that if fiber stays in our gut long enough if cellulose stays in our gut long enough that eventually the bacteria can break it down and create beta glucose and create those short chain polysaccharides so could fiber actually raise our blood sugar if it’s in our gut long enough I don’t know we’ll touch on that in a second but before I go into any further talking about soluble fiber insoluble fiber the best kind of fibers for you let me first say you really don’t need to be worried about v or too much on a ketogenic diet like an avocado has 12 to 14 grams of carbs okay if you have a tablespoon of chia or even just like one ounce of chia you’re looking like 10 grams of soluble fiber tablespoon of flax it’s like 3 4 grams of fiber okay then a cup of asparagus you’re looking again three to four grams of fiber okay so you’re getting a good amount of fiber through the aggregate like you really are throughout the course of the day and some scientists actually believe that we really don’t need fiber at all that if we have a healthy gut biome everything should just move and if we have proper gut motility we shouldn’t have to rely on fiber we should have an inherent ability to just move food through so that’s interesting food for thought now I’m still a believer that fiber is powerful and a lot of it comes down to the fact that it’s very satiating it makes us so you don’t really want to eat which i think is great ok now let’s break down the two key types of fiber and then we’ll go a little bit deeper into a strategy we got soluble fiber ok soluble fiber is the type of fiber that actually draws water in okay it’s got an osmotic effect it’s not like the traditional cellulose where cellulose is just roughage and pushes things through soluble fiber draws water in okay so this is a hypothetical example but it’s an analogy like one gram of soluble fiber might draw in 10 grams of water okay so it’s gonna create this big gel-like substance that therefore access roughage and pushes things through okay but it also is gonna slow down the absorption of fats because the gel sort of envelops the fats it’s gonna do the same thing with carbohydrates so if you slip up on your carbohydrates a little bit on a keto diet that gel-like substance can actually kind of envelop and eat them up so they don’t end up absorbing through the mucosal layer and end up through your intestinal tract and raising your blood sugar and then it just pushes them through pretty powerful stuff it also can remove the UH nester eyes cholesterol so cholesterol that would normally get absorbed and potentially drive cholesterol levels up depending on the person anyway it can help all that up moving on through then we have insoluble fiber okay insoluble fiber is the traditional vegetable fiber okay the roughage like lettuce you know things like that things that are insoluble fiber is not soluble it doesn’t draw water in it’s purely what-you-see-is-what-you-get one gram of fiber that is in an insoluble form is one gram of fiber okay there’s no osmotic effect it doesn’t draw water you get what you get ten grams of fiber you got ten grams a mechanical push through okay so here’s the interesting thing I don’t understand why people don’t look at insoluble fiber and soluble fiber through different lenses because it’s very very important that we do in my honest opinion and this is somewhat of a hypothesis if we consume soluble fiber we’re going to get more bang for the buck with less potential risk of kicking us out of Keita let’s pretend for a second that fiber could kick ass at Aikido because some people will argue with me but the fact is that some people including myself see somewhat of a rise in blood sugar when they have fiber okay so let’s just put that on the table for a second if that is somewhat of a viable concern well then insoluble fiber would be a lot easier to kick us out of keto the soluble fiber would why because we can get away with having one gram of soluble fiber and it draws in a bunch of water to create a bigger glob of fiber with one potential risk factor whereas with insoluble fiber we have to consume 10 grams of insoluble fiber to get the same mechanical amount just get that same physical structure so now we have 10 units of potential risk okay so we’ve really got a situation there that could be a problem okay there’s one particular fiber that’s really intriguing to me that I’ve done a lot of research on and that’s the world of glucomannan fiber ok glucomannan fiber comes from the root of the cognac plants so you’ve probably heard of like cognac pasta before maybe you’ve heard of like miracle pastas and things like that okay the interesting thing about glucomannan fiber is that it is so soluble that it literally holds 50 times its weight in water so if you were to have one gram of soluble fiber from glucomannan fiber or glucomannan pasta or something like that you’re literally gonna hold 50 grams of water with it that’s a lot of rough okay now the interesting thing is there studies that have shown that glucomannan fiber reduces your gralen levels there’s interesting study that’s published in the diabetes research clinical practice journal that found that when you consumed glucomannan fiber it enhanced prandial Braylon production so basically it made it so that if you were to consume this fiber before eating it would make it so that you weren’t that hungry when you were eating so you have to clue Camana fiber at the beginning of the meal gralen levels just suppress so you didn’t no desire to really eat now the interesting thing is they found that four hours later there was a reduced level of Grail an increase so normally gralen levels come back up make you hungry and wham bam thank you ma’am you’re done okay you’re hungry again but in this particular case they found that just having a little bit of fire before the ate ended up making it so that the grade levels really didn’t come back up they were slower and more steady meaning just that little bit of fiber made you less hungry later on so obviously this makes it a lot easier to eat your fiber on a keto diet and not get freaked out that you’re gonna get kicked out of keto but B going to overeat okay now if you want to get your hands on some glucomannan fiber I’m good friends with the guys over at new pasta so I want you to check them out I put a special link for their product down in the description below they’re really the pioneers of the cognac plant and really really have taken this pasta to a new level so they’ve got that glucomannan fiber totally worked out for you and they’ve got it in some delicious pasta so literally you’re talking like 25 calories in like a whole plate of this stuff and a ton of fiber so if you’re having an issue with fiber and you’re not a big vegetable eater you still like pasta I highly recommend you check them out because they’ve done it in a way where it’s completely unadulterated and actually good clean close to the earth and truly gonna help out your keto style so anyway big shout out to them make sure you check them out okay so now I want to jump back to this whole insoluble fiber thing okay the whole insoluble fiber thing that I was talking about where like if bacteria can break down the fiber the cellulose then we could potentially have strippers right so that’s a concern for me and I’ve always wondered just personally when I have fiber like from a vegetable source a lot of times I do notice that my blood sugar goes up or sometimes my ketone levels come down and if you have poor gut motility or even not we could potentially argue that the bacteria that’s in our gut because we have trillions of it is digesting that cellulose for us later on in the game causing a small okay not big but possibly a small increase in our blood sugar and for eating a lot of fiber this could become an issue so I’m not anti insoluble fiber but I do think that if you get more of your fiber from things like Chia flax other insoluble forms you might be a little bit happier now psyllium is another good wrap to go to like just good old-fashioned Metamucil now the issue I have with Chia the issue I have with flax and of course gonna be the omega-6 profile so you don’t want to overdo it on that that’s exactly where the glucomannan fiber comes in you’re kind of net neutral in the world of fats you’re not having omega-3s you’re not having Omega 6s you’re having pure fiber so if you’re going for Chia or flax just for fiber sake and you’re also getting the negative implication of the Omega 6s so that’s why the glucomannan fiber as a result there if you want the fats from the Chia and the flax I understand anyway I’m digressing whole different ballgame the point is put your thinking cap on fiber is not everything that it’s made out to be okay there’s different situations which fiber does different things within your body and we all have different gut bacteria and we all have different bio individuality and we have different responses so take the safe route and do what’s going to work for you and your digestive systems you don’t get constipated or the opposite as always to keep it locked in here in my channel and I’ll see you in the next video

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Keto and Fiber: Everything You Need to Know – Thomas DeLauer

Sources of Fiber on Keto:

One avocado contains less than four net carbs, but a 13.5 g of fiber

One ounce (oz) of chia seeds offers 10 g of fiber (and a net carbs
total of 2 g)

One tablespoon of ground flax boasts 2 g of fiber and 0 net carbs.

A 1-cup serving of cauliflower veggie has only about 3 net carbs and 2 g of fiber.

One oz of pumpkin seed kernels yields a little more than 1 g of net carbs, and nearly 2 g of fiber.

1 cup of broccoli has 6g total carb and 2.4g fiber

A 100 g serving (3.5 oz) of raw spinach contains only 1.4 g net carbs and 2.2 g fiber

A cup of raw asparagus (4.7 oz) 2.2 g net carbs and 2.8 g fiber

Soluble fiber

Soluble fiber dissolves in liquids and becomes gel-like in the digestive tract

It slows digestion, increases satiety, and when consumed with carbohydrates can slow intestinal absorption and can help minimize increases in postprandial blood glucose

Soluble fiber is predominantly found in fruits and legumes, which are not advised on a ketogenic diet, and small amounts are found in vegetables

Insoluble fiber

Insoluble fiber does not dissolve like soluble fiber does.

This type of fiber stays intact and is responsible for what people refer to as “roughage” when speaking of fiber

This type of fiber aids in digestion and promotes elimination of waste by the colon

Benefits of Both

Feeling satiated or full longer after meals: Soluble fiber slows down how quickly foods are digested, meaning most people feel full longer after fiber-rich meals.

Insoluble fiber physically fills up space in the stomach and intestines, furthering the sensation of being full. These properties can help people manage their weight.

NuPasta (Glucomannan – soluble)

Regular pasta is made with wheat, a starch which obviously has calories – NuPasta is made with the root of the konjac plant which is rich in dietary fiber and has no starch

The absence of starch is the reason why NuPasta is so low in calories – full serving has 6g of carbs

A full plate (210g) of regular cooked pasta contains about 300 calories and 2g of dietary fiber, the same amount of NuPasta contains 25 calories and 6g of dietary fiber – NuPasta is also gluten free

All NuPasta products are made with water, non-GMO soy, and konjac

Resistant Starch (Insoluble)

Some starch is actually resistant to digestion, so that it passes through the digestive system unchanged – this type of starch is called resistant starch, and it functions like soluble, fermentable fiber in the gut

A study published in the American Society for Microbiology found that a raw potato diet (RS2) caused human-derived fecal communities to show a major rise in Bacteroides and Eubacterium rectale (beneficial bacteria that thrive on RS2), due to the diet over-feeding them with their preferred food source


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8) Resistant Starch from High-Amylose Maize Increases Insulin Sensitivity in Overweight and Obese Men | The Journal of Nutrition | Oxford Academic. (2012, February 22). Retrieved from
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