There are actually some people who criticize keto diet as one that is low on dietary fiber. Though it’s true that most low-carb keto foods tend to lack on the fiber that’s needed than grains, fruits and legumes, you will still find a lot of keto-friendly foods that can actually help to supply you with 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.
Dietary Fiber
Soluble fiber is actually soluble in water. This will form 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. Eating soluble fiber will actually slow down gastric emptying and this is going to give you the feeling of fullness. In the article below, you will find some of the benefits of a keto dietary fiber.
Helps Reduce Appetite
Soluble fibers will help in absorbing water present in your intestine that slows food absorption. Fiber like this helps you to get a feeling of fullness.
If you feel full from having to eat fiber, you will be less likely to end up overeating because your appetite will 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 are followers of the keto diet knows that high blood sugar levels can be toxic to your health. An excessive intake with carbs will increase blood glucose that then causes insulin resistance. When you are insulin resistant, the fasting blood glucose levels will then stay high. If ever a person becomes insulin resistant, the fasting blood glucose levels are going to remain high. This will become a vicious cycle which can in fact lead to type 2 diabetes.
Due to the reason that fiber is going to slow down the process of digestion, it can help to actually smooth the blood glucose elevation after finishing 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
When you eat more fiber, it actually helps in losing weight through the reduction of appetite, lower your blood sugar and this also changes the composition of microbiome. Fiber will work to help on reducing cholesterol through the process of altering metabolites of the gut bacteria which changes a person’s body how it process cholesterol.