Sneaky Ways I Boost Fiber on Keto Without My Kids Missing a Bite
Being a mother to two growing up kids, who is also a registered dietitian nutritionist has its own share of problems, particularly when given the choice, they’d choose a candy bar over a carrot stick like it’s no contest.
Having experienced this day in and day out, I know how tough it can be to sneak in nutrients without a dinner-table revolt. And if you’re following a lower-carb or keto approach for weight management? It gets even trickier.
Most people, thanks to the free information floating around, assume that keto means cutting out on their favourite foods that include carbs. But here’s the naked truth that no one cares to explain: Fiber is an non-negotiable aspect of any diet plan, even a keto diet.
Why Fiber Matters Even on Keto
As part of the food pyramid, which includes carbohydrates, proteins and fats, among others, fiber has its own role to play in the body’s systems, as it supports the digestive process, helps stabilizes blood sugar levels, effectively manages hunger levels in the body by managing caloric intake in the body effectively, that keeps the body full for a longer period of time, keeping hunger levels in check.
In a restrictive diet plan like keto, where the focus is on limiting the intake of carbs in the body to lose weight, selecting the right high-fiber, low-net-carb-foods is the secret to successfully manoeuvring the keto diet plan and achieving your weight loss goals faster and in an effective manner.
The good news here? You can get plenty of fiber while staying in ketosis provided the ingredients of the diet plan are right. Over the years, with my experience as a nutritionist and with a passion for healthy cooking I’ve learned to get creative with low-carb, high-fiber foods that my family actually enjoys. Here’s how I do it:
Swap Regular Flour available on the super market shelves for Fiber-Packed Alternatives:
Instead of all-purpose flour that is commonly available for baking, I bake my pancakes and muffins with healthier alternatives like almond flour, coconut flour, or psyllium husk, all naturally low in net carbs but high in fiber levels. My kids never notice the difference in pancakes or muffins, but I see it in their energy levels (and fewer snack raids in between meal times, particularly after having their lunch or dinner!).
Loading smoothies with “Invisible” Veggies :
Spinach, avocado, and even zucchini can be easily blended seamlessly into berry based keto smoothies. Add a scoop of unsweetened protein and a tablespoon of chia seeds, and you’ve got a 10-gram fiber breakfast or a quick snack that tastes like a milkshake, particularly during the summer months, obviously without hurting your weight loss goals, even if the kids demand an extra serving!
Homemade “Zoodles” They’ll Actually love to eat:
Spiralized zucchini or shirataki noodles tossed in garlic butter and Parmesan? My kids call them “noodle clouds” and are a craze with them and their friends whenever they drop in. Bonus: One cup of zucchini delivers 2 grams of fiber—with just 3 grams of net carbs.
Use superfood Seeds as Secret Boosters:
Seeds are often classified as superfoods that can add a booster to any diet plan, whether they are flax, chia, or hemp seeds. I just stir them into yogurt, sprinkle them on to the choice of eggs, or mix them into my flour or meatloaf. Just two tablespoons of chia seeds pack up and equivalent to 10 grams of fiber and zero guilt, without even having to put in any additional efforts.
This is where I’ll be honest: not all keto cookbooks are created equal. Many rely heavily on processed meats, cheese, and low-fiber “fat bombs” that leave you hungry (and often constipated) by the end of day three on your diet plan.
Choosing Smart, Fiber-Forward Recipes:
That’s why I was thrilled to discover 500 keto recipes, a cookbook designed specifically for families who want to discover the wholesome benefits of ketosis in all forms, whether it is breakfast, lunch, snacking choices or healthy dinners.
Inside, you’ll find:
- 500+ family-friendly recipes for breakfast, lunch, healthy snacking or dinner.
- Easy swaps for common high-carb staples that can be easily sourced at the nearest supermarket.
- Exclusive meal plans that support that support all aspects of a healthy lifestyle, whether it is metabolism, digestion, or weight loss goals.
- Healthy snacks that kids would love and would not mind a second helping that does not hurt.
- Never run out of meal ideas again even if you're a beginner! A comprehensive cookbook for the beginner and novice alike.
- Say goodbye to boring diets, enjoy real results with real food! The perfect cookbook for beginners and experts.
So whether you’re new to keto or just tired of the same old egg-and-bacon routine, remember: fiber isn’t optional it’s essential. And with the right recipes, it can be delicious, too.