Yes I know, I am boring! And I am insistent. And Nagging. But I care about you and your health…and your gut health is one of the big pillars of the vibrant health you desire. One of the few known down sides of ketogenic diets is the lack of fiber.
When you think fiber, usually not much fun stuff comes to mind. Like kale, or broccoli, or Metamucil…Ugh!!
I think Keto Paleo should not just heal you, but should also be fun! ….And satisfying. So if we have to satisfy the occasional urge for chocolate, we might as well make it as beneficial and productive as we can. At least in my book.
Dietary fiber or roughage is the indigestible portion of food derived from plants. It has two main components:
- Soluble fiber, which dissolves in water, is readily fermented in the colon into gases and physiologically active byproducts, and can be prebiotic and viscous. It delays gastric emptying which in turn can cause an extended feeling of fullness.
- Insoluble fiber, which does not dissolve in water, is metabolically inert and provides bulking, or it can be prebiotic and metabolically ferment in the large intestine. Bulking fibers absorb water as they move through the digestive system, easing defecation. (From Wikipedia)
From my clinical practice I have found that the best way to introduce fiber for maximum benefit, especially on keto, is to get it from real whole foods and to get a good mix of the different kinds. soluble and insoluble. Resistant starch (especially from foods and not just added powders) is also beneficial when part of this well balanced picture.
Here is a quick breakdown of the different kinds of fiber and their benefits.
Insoluble fiber has the function to add and move mass through the intestinal system, and helps carry out toxins and maintain the right Ph.
Soluble fiber slows down digestion time and helps regulate blood sugars, it also acts as a prebiotic, meaning it feeds the friendly bacteria in the gut!
Resistant starch is the ultimate prebiotic, as it travels through your stomach undigested to end up in the large intestine where it ferments feeding the good bacteria. by-products of this process are butyric acid and vitamin K.
Keto Paleo Fiber Brownies
- Serves: 8 portions
- Serving size: 1 serving
- Calories: 236 cal
- Fat: 19 gr
- Carbohydrates: 2.8 gr
- Fiber: 8 gr
- Protein: 5 gr
- 1 cup unsweetened shredded coconut
- ¼ cuporganic chia seeds
- 1 organic egg
- 4 ounces unsweetened baking chocolate
- 2 tablespoons organic coconut oil
- 2 tablespoons Lakanto or Swerve
- 1 cup fresh raspberries
- Pre heat oven to 35o degrees F.
- Soak chia seeds in 1 cup of water and in a separate bowl soak shredded coconut in one cup of water let sit for 10 minutes.
- In a high power blender mix the coconut, chia seeds and the egg on high speed until a smooth cream forms.
- In a small saucepan on very low heat melt the baking chocolate with the coconut oil and the sugar.
- Add the chocolate mix to the coconut-chia and blend on high for about 30 seconds.
- Grease a cast iron skillet about 8″ in diameter. Pour the mix in to the skillet and sprinkle the raspberries on top, pushing some into the mix. Bake for 30 minutes.
- It should be still soft in the middle and firm on the edges.
- Take out of the oven and let rest for 10 minutes before serving.
- Serve with your favorite keto ice cream.