The UK NHS recommends 30g of fibre daily. Many keto dieters worry this is impossible without grains and legumes. It is not — but it requires intentional food choices.
Dietary fibre feeds beneficial gut bacteria, supports regular bowel movements, reduces cholesterol, and slows carbohydrate absorption. Constipation is a common keto complaint — and insufficient fibre is often the cause.
Flaxseed (8g fibre per 2 tbsp, virtually zero net carbs — most carbs are fibre). Chia seeds (10g fibre per 30g). Psyllium husk (7g fibre per tablespoon). Avocado (9g fibre per 200g fruit). Leafy greens (2–4g per large serving). Broccoli (2g per 100g).
Add 2 tbsp ground flaxseed to a morning smoothie or yoghurt (16g fibre, 0g net carbs). Include 2 large servings of vegetables at dinner (6–8g fibre). Add avocado to one meal (9g fibre). Total: 31–33g fibre, under 5g net carbs from fibre sources.
Explore our fibre-packed keto salads with leafy greens and avocado, and fibre-rich vegetable-forward keto mains.
30g of fibre on keto is achievable. Flaxseed, chia, avocado, and leafy greens are the cornerstone quartet for keto gut health.