One of the risks of going on the keto diet is that you might not eat enough fiber and B vitamins. 

That’s because many foods high in fiber and B vitamins — such as whole grains, fruits, vegetables, and legumes like lentils and chickpeas — also contain a significant amount of carbs.

Getting enough fiber in your diet is very important for the health of your gut microbiome, which is the community of trillions of microbes that live in your gut. These microbes digest fiber and turn it into chemicals that are linked to health benefits. 

As we’ll see below, low-carb plants that still contain a good amount of fiber include non-starchy vegetables like broccoli, cauliflower, and zucchini, as well as avocados, nuts, seeds, and berries.

More info about keto recipes.

The fiber in the plants you eat doesn’t count toward your carbohydrate intake because you don’t fully digest it. When people talk about the “net carbs” in a food, they mean the total carbohydrates minus the part that’s fiber.

The following is a list of the best healthy food options for a keto diet.

Fish and shellfish are good choices if you’re following a keto diet. Salmon is high in essential nutrients like omega-3 and B vitamins but very low in carbs. Shrimp and lobster also work well for keto. 

Macronutrients per 3 ounces (85 g) in fish and seafood: 

Salmon: 0 g carbs, 4 g fat, 17 g protein

Flounder: 0 g carbs, 2 g fat, 11 g protein

Crab: 0 g carbs, 1 g fat, 15 g protein

Lobster: 0 g, 1 g fat, 14 g protein

Meat and poultry are popular with people on the keto diet because they’re high in fat and very low in carbs.

However, scientists have found links between eating too much meat on a regular basis and health conditions like heart disease, type 2 diabetes, and excess weight. That’s why it’s best to eat meat and poultry in moderation.

Macronutrients per 3.5 ounces (100 g) in meat and poultry: 

Turkey: 0 g carbs, 12 g fat, 27 g protein

Beef: 0 g carbs, 6 g fat, 123 g protein

Chicken: 0 g carbs, 3 g fat, 32 g protein

Sausages: 2 g carbs, 26 g fat, 18 g protein

Vegetables that are low in carbs but still contain fiber are a good option for the keto diet. 

They also contain plenty of micronutrients and antioxidants, which are essential for your health. 

Non-starchy vegetables can make a great substitute for high-carbohydrate foods. For example, you can use cauliflower to make “rice” and zucchini to make noodles.

 

Macronutrients per 3.5 ounces (100 g) in low-carb, high-fiber vegetables:

Zucchini: 3 g carbs, 1 g fiber, 0 g fat, 3 g protein

Cauliflower: 4 g carbs, 2 g fiber, 0 g fat, 2 g protein

Bell Peppers: 5 g carbs, 2 g fiber, 0 g fat, 1 g protein

Broccoli: 6 g carbs, 2 g fiber, 0 g fat, 3 g protein

Avocados are a really popular choice with people following the keto diet since a whole avocado contains only 17 g of carbs — of which 14 g is fiber — and 30 g of fat. They are also high in many vitamins and minerals, including potassium and B vitamins. 

Research shows that eating avocados regularly can reduce levels of “bad” cholesterol and improve your heart health. 

A lot of fruits are difficult to include in a keto diet because of their high carbohydrate content. But berries are relatively low in carbs and contain healthy antioxidants. 

Macronutrients per 3.5 ounces (100 g) in berries: 

Strawberries: 8 g carbs, 2 g fiber, 0 g fat, 1 g protein

Blackberries: 10 g carbs, 5 g fiber, 0 g fat, 1 g protein

Raspberries: 12 g carbs, 7 g fiber, 0 g fat, 1 g protein

Blueberries: 15 g carbs, 2 g fiber, 0 g fat, 1 g protein

Nuts and seeds are a healthy, high-fat, low-carb food. They also contain plenty of fiber.

Eating nuts has been linked to a lower risk of health conditions including heart disease and diabetes. 

Although nuts and seeds are generally low in carbohydrates, there is some variation between different types.  

Macronutrients per 1 ounce (28 g) in nuts and seeds: 

Pumpkin seeds: 3 g carbs, 2 g fiber, 14 g fat, 9 g protein

Almonds: 6 g carbs, 4 g fiber, 14 g fat, 6 g protein

Cashews: 9 g carbs, 1 g fiber, 12 g fat, 5 g protein

Chia seeds: 12 g carbs, 11 g fiber, 9 g fat, 5 g protein

Eggs are an easy and affordable source of fat and protein while also being low in carbohydrates, making them a good choice for those following a keto diet.

While previous recommendations warned against eating more than 2 eggs a week, the latest research found that it’s fine for most people to eat 1 egg every day, or 7 eggs in a week. 

High-fat dairy products are a good source of protein as well as fat. 

Some scientists have linked certain dairy products with health benefits. For instance, yogurt can keep you fuller for longer and provides beneficial probiotics for your gut.

But not everyone agrees. A recent study found that people who substituted carbs with animal products were more likely to die during the 25-year follow up than those who substituted plant-based options like nuts. 

It might be a good idea to balance your dairy intake with plant foods while you are on the keto diet. 

Some oils are a healthy source of fat and contain no carbohydrates. These include olive, avocado, canola, nut, and seed oils, like flax and hemp oil.  

Research has shown that olive oil can protect against heart disease and certain cancers. Both olives and olive oil are a good choice for the keto diet, as they have the same health benefits and have almost no carbs. 

Some oils, like avocado, sunflower, and rice bran oil, are more stable when cooking at a high heat. 

10. High-cocoa chocolate 

Chocolate with a high cocoa content is a good source of antioxidants, including flavanols. Research suggests that it can improve heart health. 

Keto-friendly chocolate should contain 70% cocoa or more. Lower cocoa percentage chocolate has a higher sugar content, which will increase your carbohydrate intake.