How Do You Get Enough Fiber on Keto?
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- เผยแพร่เมื่อ 20 ต.ค. 2024
- If you're keeping tabs on your macros, you may notice that your fiber intake drops when you give up grains and cereals. You may wonder how to get more fiber on keto, especially since naturally fibrous (and sometimes manufacturer fortified) grains and cereals have historically been a big source of your fiber intake.
Or, you're not counting your macros, and you're wondering about keto and constipation - is there's a link? And how do you get more fiber on keto?
Vegetables are one easy answer. I like to have my "Big Ass Salad" every day to get my vegetable quota in without having to think about it. Another source of "fiber," so to speak, is collagen. Now, collagen isn't fiber, but it has a similar effect on your gut and digestion. There's compelling evidence of linkages between collagen and gut health. Watch this video for the finer points on collagen and gut health.
I'm a year late to this vid, but I was trying to figure out why my crippling IBS symptoms have literally disappeared in one month of starting a low carb, high protein and fat diet with good veg intake. Its been a miraculous change for the better in my digestive health, and I've lost 10lbs.
mine also changed but mine got better since I started having gluten free whole grains,such as sorghum,black rice🖤
What are good veg?
Thank you. I have been searching for an answer to Keto and Fiber ever since I started Carnivore 3 weeks ago.
Very interesting to have the cute misconceptions about "nature's scrubbing brush" corrected by someone knowledgeable. 👍
Many people on the carnivor diet reported savage and life-halting constipation. we're not carnivors; we're omnivors, we need a little of everything
my contipation starts after 2-3rd day on KETO... I do KETO when cuttin weight and always constipated...
And lack of fiber gives i higher ris of cancer... Latest reserch shows that. Now i wonder if it even worth to od KETO.. Yes i feel my self better (mentaly), but feel weaker physicaly, constipated and now gettin additional risk of cancer ))
I had the exact opposite experience. I was having trouble on the toilet but after switching to a keto diet and focusing on incorperating into my diet prebiotic fibers like broccoli, cabbage, asparagus etc., and also incorporating probiotics via fermented foods like kimchi (sp?), naturally fermented items like pickles and sour kraut, my experience in the bathroom was the best its ever been.
Sour cream and plain Greek yogurt are also great probiotic sources.
What is the brand of the t-shirt that Mark wears? They look so nice.
Yeah I would not believe this at all. Anyone who suffered/suffers from constipation knows u need plenty of fiber.
Drink raw kefir Will solve it in less than a day.
Fiber is a poor substitute for fermented foods.
@@GD-tn3ez dont be dumb we need fiber haves a lot of carbohydrates that why i got a 40 inch vertical dont give bad information.
What do you mean by you have a 40 inch vertical, I can't figure this out?
@@joybowles1427it means he can jump high sorry this is late
I think it’s water we need on low carb because most fruits and veg are mostly water. It seems to be working for me and I always thought it was BS when I saw people drinking water all day. My movements are smaller but are healthy and regular and I’m strict 20 net carbs.
Also noticed when I was pricking finger for home blood test that sometimes I had no blood but lotsa water helped that as well.
My bathroom issues completely go away on keto ❤
I can't crap on keto and it's the biggest reason I end up quitting it and yoyo dieting.
Curious if you eat enough veggies while on keto. I eat about ten cups a day of combined veggies which sounds like a lot but it’s really not. Basically, about two big salads and/or broccoli, cauliflower, etc. along with protein and healthy fats. Keeps me regular and hopefully gives me plenty of fiber.
@@djnv4702 My problem is that I HATE VEGETABLES! LOL.
@@2dogs1tale81roast them with a bit of EVOO and salt and pepper. Delicious
Always thought that fibre, amongst other things, was to bulk up faeces for the peristaltic action to work on ??
for me, it makes a huge difference in satiety. u need the SCFAs for my satiety. after a night of drinking alcohol i have strong food cravings for three days if i do not fix my gut. an oatmeal with some seeds works wonders. it stops me from over eating. and the next day i am in ketosis again.
but i haven't tried collagen yet. also glutamine reduces cravings a lot. i have to experiment with that
Sounds like you’re real problem is in the keys words- “after a night of drinking”
@@GD-tn3ez lol exactly.. You want to be in the health food debate?? Good luck.
I take your primal blueprint supplement....
Awesome stuff
I drink psyllium husk on weekends sometimes - w/ choline powder and colostrum. Yuk.
Most days I eat a small tub of veggies too.
This vid makes me feel better because I'm lead to think I don't get enough when trying to feed L-reuteri.
How how do you feel eating all of this? You should look up a video on why we actually don't need any fiber in our diet whatsoever when your body is on ketosis
I burn 1500 cal on trying to take a shit on Keto. How do I get normal poop again? When I ate carbs they came out like shiny elongated pebbles and now I feel like passing dry horse dung. With all the fat I eat I would expect it to slide out like kids on a slip n slide but instead it feels like pushing an orange through your nostril...
We need fiber to feed the brain so ummm we definitely need enough fiber to live and function. Apparently, according to my dietician, we need 120carbs just to function, so if were only doing 20-50 net carbs, we need to make sure we increase our fiber intake.
Ok so its so hard to have that much vegetables or salad to even make that many grams of fiber and true collagen is hard to find with no addded ingredients i have tried 3 cups but nothing i drink 64oz of water but as soon as i eat fiber one or raisin bran, or yogurt BAAAMMMM i poop thats 1 of the reason i stopped keto the other is vison was getting bad and i have Diverticulosis i can not afford to get constipation 😮
Thank you, Mark and team, this was very helpful.
I’m guessing the reason people push the fibers because of constipation issues. One of the problems with keto is you don’t get enough magnesium or you have to eat very carefully to get enough or take supplements and so without the magnesium you have problems with potassium and sodium which leads to dehydration which leads to the body pulling fluid out of the colon and causing constipation. Everyone tells you to drink more water which just exacerbatesIt because you’re washing away more minerals. That’s why you have to be very careful to eat a lot of the leafy greens and the avocados and the high magnesium foods and maybe even take supplements with that. It kind of works because fiber does help you pass things but also with those green leafy vegetables and some of the foods that are very high in fiber you also get magnesium which allows you to process potassium which allows you to process sodium instead of just pushing it all out because you get a direct effect when those minerals are unbalanced.
Seems to be a fairly common problem with Keto or with the more popular version or pop keto or people don’t really pay attention to the science and the process and a lot of people think it’s kind of like Atkins where you can just eat a ton of meat and don’t need the vegetables, but you need the vegetables to get the minerals you need to process everything. One thing I’ve heard several people talk about is Chia seed. I never even heard of it before but I bought some and it’s kind of awesome throw some in your mouth and it tastes like a teeny tiny little sunflower seed a mouse but then as you eat it it pops up and turned into kind of a jelly, and it’s a great: lubricant. Some doctor say to eat a lot of it if you’re constipated like a couple teaspoons every hour, And what that does is stretches the colon as well as hydrate and lubricate it and the jelly from it holds water is it mixes with everything making it smoother and softer. I don’t know that this is a fact because I’ve just started adding it, I usually throw a couple teaspoons on salads or if I’m cooking greens or wherever I can, it’s easy to eat straight it doesn’t taste bad at all and it’s kind of a weird sensation have all those little jelly things in your mouth, it reminds me of tiny sized tapioca in a way. But I don’t think it’s so much the fiber people are looking for on keto as it is the roughage or the fiber to keep everything moving smoothly when it’s not necessarily a fiber issue as much as it is a magnesium deficiency. The way I can tell is I will get a little twitch, usually in my left hand my finger will just sort of twitch on its own which is a pretty good indicator of magnesium and potassium deficiency, there’s enough potassium with all the sodium you eat on keto and the food you eat but it’s the magnesium you’re deficient in which doesn’t allow your body to process the potassium which is needed to process the sodium which is why you can urinate a lot and dehydrate even though you’re drinking quite a bit of water, so those electrolytes and getting magnesium is incredibly important, Especially when you’re fasting, and fiber is good especially if you’re eating the right foods but a lot of the keto vegetables like the dark leafy greens and the avocado and the dark green vegetables not only have fiber but those also are higher in magnesium so I’m guessing that’s why a lot of people think you need a lot of fiber. Like you’re saying on a carnivore diet you don’t have that problem. And if you’re eating incredibly clean what you’re passing through your body is very very little. I remember when I was eating pizza and bread sometimes I would go to her three times a day with pretty large amounts, when I’m able to eat very clean I may skip a day and even then it’s very little compared to before but I do have to be on top of the magnesium and I’ve started taking supplements and though I don’t depend on the supplements I still try to get as much of it from the food as I can it’s still pretty hard sometimes, you can only eat so many leafy greens in a day and to get enough magnesium from that you’re talking about 10 cups or so which is just crazy, but I still do 4 to5 cups of those green leafy vegetables most days if I can and eat a lot of avocados when I can but I still find myself low on magnesium and getting the twitches so my supplement recommends two pills 2 to 3 times a day I usually take one or two a day and space them out I try to take one at night after I haven’t eaten for a while because I try to go 16 or 18 hours before I eat again and I really find myself getting dehydrated after sleeping and not eating for 10 or 12 hours so by later in the day even after drinking a lot of water I’m still trying to rehydrate from sleeping to where are used to be able to do that with 30 ounces of water, are usually drink about15 ounces right away and then over the next hour or two try to drink the other 15 ounces to start hydration for the day but that can push those minerals out of you especially if you’re not balanced so with keto constipation can be pretty common and I think that’s why they push the fiber
Helpful comment
This is such an interesting comment to read, I have just started keto the last week or so. I've been making my own electrolyte drink with 800ml water to sip through the day , 2 table spoons apple cider vinigar, 1 table sp of cream of tartar, Quater tea spoon of pink salt , juice of half a lemon. Still so confused with do I meed to always drink it or just at the start of keto 🤦♀️ also feels so weird consuming so much salt a tea spoon a day , my brain just finds that so hard to accept as we have been always told salt is bad in higher amounts so I'm trying to get my head around it. I've been getting heart flutters and so thirsty! Was making it my self to keep cost down but I may just get a electrolyte powder or supplement just feels so weird drinking a salty drink!
I noticed you mentioned about chia seeds , they are definitely tolerated better in the bowel when soaked first, keto friendly chia seed puddings are good. Your comment is a year old so maybe you already know this by now but I make them with coconut milk as keto definitely doesn't help my bowel issues!
I also noticed you mentioned about finger twitches, I get this really bad sometimes in my right hand where my fingers look like they are involuntary moving 😳 I have been referred to neurology but I'm thinking it's an imbalance of potassium and magnesium! Very interesting comment 👌
@@sj12073 The easiest thing I found to do is just add the salt to my water every time I drink it. If I was going to make Something to drink throughout the day I would probably make more, 800 ml it’s only 2/10 of a gallon, you should probably be drinking three times that much. Don’t treat Keto as a diet and that helps make it more successful. I don’t measure my key tones, I don’t even count my carbs anymore but just correct the foods you eat and give it a month or so and you’ll get to the point where you just don’t need to eat much anymore. Are use a 20 ounce glass and a drink four or five of those a day, sometimes more. I don’t really pay that much attention I just drink when I’m thirsty. I just squeeze some lemon in the glass and grab a salt shaker and give it a shake with either sea salt or Redmond real salt or pink Himalayan salt is great as well. I don’t like pink Himalayan salt on food because it usually has sand in it and it’s kind of crunchy and annoying but it works great in the water you just end up with a little in the bottom of your glass. Every time I drink water I had salt to it And I take a supplement for magnesium and a little potassium because the to work together so it’s always good to have a little potassium in with your magnesium. I find that I need more so I just take 400 mg a day, he might be able to get away with 200 mg, just make sure you’re not taking magnesium oxide because it’s kind of a junk version that doesn’t do anything, Magnesium citrate is good and I would start with a couple hundred milligrams a day and just see how it’s working, if you start getting twitchy eyes are twitching muscles you could take a little more but most people don’t need it just a couple hundred milligrams is good. With your vegetables just stick to the green cruciferous vegetables and eat some of them raw and some of them cooked. I usually have a salad for lunch every day with leafy greens and whatever vegetables I feel like throwing on there as long as it’s not the corn or peas or potatoes. I put celery and some onions on it but not too many onions because they can be higher in carbs and I make my own dressing with avocado oil and different spices to make a ranch dressing with all healthy stuff. A salad every day with tuna on it and I have celery and onions and homemade mayonnaise with avocado oil to make the tuna. I also sprout vegetables which is really easy and you can get the stuff off of Amazon and sprouts I have a ton of vitamins and great enzymes in them and that way I’m getting all of the enzymes and pre-biotics from eating the raw vegetables then with dinner I usually have small amount of grass fed beef with other vegetables come a lot of times I’ll just have coleslaw with the raw cabbage or I’ll just make broccoli or asparagus or brussels sprouts and I usually do that five or six days a week and then only eat two meals a day so the other two meals of the week I usually have salmon or just something else randomly with the healthy vegetables and here in there I throw in healthy nuts which would be pecans macadamia nuts or pistachios, just make sure they don’t have a bunch of added oil or sugar or anything on them. You can switch it up some times and have eggs or salmon or a steak, I try to limit the bacon and pork, it can still fit into the diet but it’s just not as good for you. I have chicken wings once in a while. And of course if you don’t mind it organ meat is always great chicken liver hearts gizzards and if you can get it grass fed beef liver or even kidneys. I do that to eat healthy I don’t really concentrate on the weight loss, it just sort of happens naturally when you’re eating healthy and you don’t have to measure everything except your meat. Do you want about 4 to 5 ounces of meat per meal twice a day, if you’re very physically active Then you might need to add a little but what I find is that losing the weight I really don’t need to eat that much anymore I can probably skip for three or four days because you don’t get lightheaded and dizzy anymore because when your body needs nourishment it just burns more fat. Fasting is incredibly good for you but you don’t want to completely starve yourself, your body will eat the fat but you still need to be adding good nutrients. I used to buy expensive electrolyte drops and try to chase every vitamin and mineral eating the exact right food but I don’t think it really matters that much as long as you’re eating a good base which if you have the salad every day with the tuna You’re getting a really good amount of omega-3 healthy fat in a clean form and if you get a chunk light tuna you’re not getting too much mercury at all and that way you’re getting a lot of leafy greens in and then you can throw in a little tomato cucumbers peppers, I usually put olives on it almost every day and eat it with pickles. You can drink apple cider vinegar I usually just take a couple drinks of the pickle juice. Apple cider vinegar is probably a little better but the idea is to get your stomach acidic when you eat so if you drink a little pickle juice or apple cider vinegar if you want and or eat a pickle with every meal it helps process everything better and it’s also good not to drink around the time you eat, just go ahead and eat and let your body work on it, if you need to drink it’s fine but you digest your food better without diluting your stomach acid. But after 2000 hours of research that’s kind of what I’ve come down to, yes you can have bacon and you can have more eggs, especially if you’re getting past US eggs they’re incredibly good for you you just need to count that as your meat and do you want to eat the yolk come out of the egg whites you can throw away if you want because they’re more fattening but all the nutrients are in the yoga and it’s better if you make it where the yolk is still runny and when you eat eggs you want to eat about four of them. But if you follow that basically you’re in a really good ballpark and after a couple months your body will just kind of tell you how much to eat, you’ll be eating and you’ll just stop being hungry and stop wanting to eat anymore and a lot of the cravings go away. Are used to be a pizza junkie and it tons of bread and the first few months I completely craved it, now it’s been 13 months and I haven’t had any and it’s almost like I don’t care anymore, I still want to eat pizza because it’s good but it’s not a big deal I don’t sit around anguishing over it anymore. Other than that just drink the water add a little salt every time and drink what you want, 800 mL a day is not nearly enough you need about three times that. All in all you want to get about 1 teaspoon of salt per day but if you just add it to the water anytime you drink water you’re not gonna flush too much out of your system and you’ll be fine and then you don’t have to pay attention to how much water you’re drinking you just have some when you feel like it. Other than that just have realistic expectations Internet pretty much attention to the numbers. Sometimes you won’t lose weight for a couple weeks and then sometimes you’ll lose a lot in a very short amount of time so don’t get discouraged when it’s not going the way you want it too, it all works out eventually
@@ShaneZettelmier thanks for all the helpful info! I live here in the UK , and yes I used to drink so much more water. Will ditch making that drink and get my self some magnesium today. My sleep is all over the place too 🤣 yesterday I went to a local butcher and stocked up on some grass fed beef bones to make some bone broth too. Have been taking the apple cider vinigar vinigar. Yes did see on dr bergs chanel about not drinking when eating but forgot about that. Not enjoying the morning heart palpations 😬 hopefully the magnesium will help! Thanks for your great advice, much appreciated. 🙂🙂
@@sj12073 Magnesium will also help with sleep. If you get lower dosages per pill you can split them out the different times of the day but taking 100 or 200 mg before you go to bed is supposed to help with sleep. I’m not sure, I’ve never slept well even when I was a little kid. Lol
Bone broth is great and if you can find pasture raised eggs and beef and organ meat like liver they’re great for you, that and fish are about the healthiest foods you can eat.
I need fiber to poop
All you fiber advocates out there: what part of indigestible do you not understand? There is no such thing as an essential fiber.
come talk to me when you give yourself SIBO on your KetoCarny diet.
@@KJB0001 why would that be?
Keto is based on lies! I was on keto and blood pressure went on the roof since my diet was poor in magnesium, potassium… we need lot of fibers, and 30 grams are the daily minimum.
Going zero fiber was the best decision when going carnivore. We actually have no doubt we do not need it.
Video: how do u get enough fiber on keto...
Conclusion: no need.
Dude.. if you don't agree its ok but at lest don't disappoint.
Right, and then constepation ensues...
I've been on keto with low fat intake and you should see the awesome satisfying dumps I take. In the past whenever I ate something fiber rich because everyone says eat fiber, I was bloating and being in discomfort. It's all gone now and I'm on the path to achieving metabolic flexibility
Presently i am not on keto. I have lost 10kgs 20lbs approx. I had problem with hard stools. I kw fibers should help in easy passage but with fiber i have to consume some amount of carbos. After a month i notice my body is depleted with nutrients and minerals, it took time to recover from magnesium, zinc and calcium defeciency. I was on keto for 50+ days. And i am on optimum BMI. Dont kw about about micro nutrients defecit but i am happy.
Collage replaces fiber in a carnivore diet with no vegetables 1:04
Thank you Mark !
We don't need fibre, it appears.
You do NOT need fiber!
sir you dont know what your talking about.
Ummm
@
hello
Only if you want to 💩