Keto and paleo diets are booming in popularity, but these low-carb, high-protein eating styles are often lacking in fiber. Chef Gerard Viverito told Las Vegas morning show viewers that the nation is in a fiber crisis: Most of us don’t get anywhere near the recommended 25 to 38 grams a day.
Getting enough soluble fiber can help you manage your weight as well as support your digestive health. Fiber consumption also helps lower blood cholesterol, which supports heart health.
Chef Viverito has a few tips for those on the keto diet, and also a recipe for a fiber-packed spicy slaw that contains our favorite ingredient, Regular Girl!
Chef G’s keto diet tips
Be discriminating about which fats you eat. While the keto diet is high in fat, choose those that are better for you. Junky, unhealthy fats will just wreck your health in other ways. Stay away from highly inflammatory corn, soybean and sunflower oil. He starts each day with a bulletproof coffee, made by blending coffee with quality medium-chain triglyceride (MCT) oil.
Track your dietary fiber intake. Most Americans consume only 10 to 15 grams of fiber a day. Following the keto diet may further decrease your intake. Supplement with a high-quality fiber supplement, such as Regular Girl, that won’t cause extra gas or bloating, but help you stay regular.
Distract yourself when cravings hit. To achieve success with any change in your eating patterns, you need to get out of your mental routine. It gets easier over time.
Chef G’s spicy slaw:
1 garlic clove, finely grated
1/2 cup mayonnaise
1 tbsp Louisiana-style hot pepper sauce
1/2 small red onion, thinly sliced
1 jalapeño, thinly sliced
4 cups thinly sliced cabbage
1/2 cup bread-and-butter pickle slices, plus 1/4 cup pickle juice
Mix ingredients. Cover and chill before serving.