There are actually some people who criticize keto diet as one that is low on dietary fiber. Though it is true that most of the low-carb keto foods lack the needed fiber compared to legumes, fruits or grains, there are still a lot of keto-friendly foods which are able to help supply good dietary fiber.
What you will learn in this article would be how you can cultivate a healthy gut bacteria, determine the number of fiber that you have to eat and with how you could get the needed fiber from the ketogenic diet through a keto-friendly source.
A soluble fiber is simply soluble in water. It forms a gel-like substance when mixed with water. The gut bacteria that’s in your colon will ferment soluble fiber to gases and other byproducts that includes the short-chain fatty acids.
Some foods that are high in soluble fiber are vegetables, fruits, legumes and grains. If you are going to eat soluble fiber, this will slow gastric emptying and this will help increase your feeling of fullness. Below are some of the benefits of a keto dietary fiber diet.
Helps Reduce Appetite
A soluble fiber will absorb water that’s in your intestine which will slow food absorption. Fiber like this helps you to get a feeling of fullness.
If you would feel full from eating fiber, you are going to be less likely to end up being able to overeat because of the reason that your appetite is going to be reduced. The effects of fiber when it comes to lowering appetite is not universal, but it is truly worth a try when you have issues when it comes to cravings or eating too much food. This page will help you know more about keto dietary fiber.
Lowers Blood Sugar
People who follows a keto diet knows that if you have high blood sugar levels can be toxic towards your health. Having an excessive intake of carbs will increase blood glucose that will cause insulin resistance. If a person becomes insulin resistant, fasting blood glucose levels are going to stay high. If a person becomes insulin resistant, their fasting blood glucose levels actually stays high. This will become a vicious cycle which can in fact lead to type 2 diabetes.
The fact that fiber could slow down digestion, this will also help in smoothing blood glucose elevation after you have finished on your meal. To simplify it, if you are going to consume on carbohydrates, eating extra fiber will in fact help in lowering the glycemic index of the meal.
Benefits on Weight Loss
If you are going to eat more fiber, this would help you to lose weight because it helps reduce appetite, changing on composition of microbiome and helps to lower blood sugar levels. Fiber may also work in help to reduce cholesterol through altering the metabolites of the gut bacteria that would then change the way on how your body is going to process cholesterol.