High Fiber Keto Cereal With Cacao Nibs: Comfort Food That Your body Needs!
If you have been in a ketogenic lifestyle for more than a few weeks you might have noticed a slowing of your bowel activity.
It is quite common as you switch diets, especially switching to a ketogenic style diet, even Keto Paleo, that your fiber intake might be even further reduced from the already low amount consumed in a regular S.A.D. diet.
Also a possible underlying gut flora imbalance, which would get exacerbated from the change of diet and reduced fiber intake, would only have a negative impact on your lower digestion.
This high fiber keto cereal with cacao nibs is a great way to get more fiber in to your keto diet!
A closer look at fiber.
Fiber is mostly indigestible (or should be) ad it is commonly divided into Soluble and Insoluble fiber.
Insoluble fiber does not mix with water and goes pretty ,much straight through the digestive tract, as the “bulk material” that moves our digestion along.
Soluble fiber, as the word says, mixes with water and expands, to form a sort of gel, which slows down digestion.
Soluble fiber is easily fermented in the colon and it used by beneficial bacteria as their restaurants and hotels!
Recently as more studies have been made on the proprieties of fiber more accurate classifications have been created:
Dietary Fibers Vs Functional Fiber: Dietary fiber = non-digestible carbohydrates or lignin intrinsic to vegetable foods.
Functional Fiber = Isolated, non digestible carbohydrates with digestive benefits.
Viscous Vs Non -Viscous = if it forms a gel when mixed with water or not
Fermentable Vs Non-Fermentable = If able to get fermented and consumed by probiotics or not.
What is it good for?
What are the main benefits of fiber? Let’s see.
- add bulk to digestive process, which speeds it along
- regulates the PH of the intestines
- helps remove toxins form the bowel
Dark leafy greens, seeds and nuts are great Keto Paleo approved sources of Insoluble fiber.
- Binds with fatty acids, like extra bile in the intestines, transporting it out instead of letting it be absorbed.
- adds bulk to stomach contents slowing digestion and increasing feeling of satiety.
Chia seeds, flax seeds, avocado and Psyllium Husk are great Keto Paleo approved sources of soluble fiber.
A Keto Nutritionist side note to fiber
In my clinical experience with patients I have come to the conclusion that even if fibers are not supposed to be absorbed as carbs, some of them definitively do.
It is really something that changes from individual to individual, just like your degree of carb sensitivity or insulin resistance changes.
I recommend checking individual reactions before getting started on an added fiber protocol to your diet!
- Serves: 4 portions
- Serving size: 1 portion
- Calories: 254
- Fat: 15.5 gr
- Carbohydrates: 1.5 net
- Fiber: 15.6 gr
- Protein: 9.2 gr
- ½ cup chia seeds
- 1 cup water
- 4 Tbs hemp hearts
- 1 Tbs fine Psyllium powder
- 2 Tbs coconut oil, melted
- 1 Tbs organic vanilla extract
- 1 Tbs Swerve
- 2 Tbs Raw Cacao Nibs
- Pre-heat oven to 285 degrees.
- In a large mixing bowl combine the chia seeds and the water, stir well and let sit for about 5 minutes.
- Now add the rest of the ingredients to the bowl, except the cacao nibs. If you don't mind the nibs being broken up smaller, you can add them now as well.
- With an electric mixer, or a wooden spoon, mix all ingredients well, until evenly amalgamated.
- Now add the cacao nibs if you prefer them in bigger chunks, and stir them into the dough.
- The dough should form a nice ball of pliable consistency.
- Roll out two large pieces of oven paper, about 11 x 14 inches.
- Now take the dough and with your hands form it into a cylinder.
- Place it on the parchment paper with shiny side up.
- With your fingers start flattening the dough.
- Now cover it with the other piece of paper, shiny side down, and roll it our with a rolling pin to a thickness of ¼ to 18 inch.
- Gently peel off the top paper form the dough.
- Now lay the dough on top of the paper on a cookie sheet or the top part of a broiler pan.
- Bake on one side for about 25 minutes or until almost dry.
- Remove from the oven and carefully flip the sheet of dough.
- It should be dry enough to remove the oven paper, peeling it gently.
- bake another 25 to 35 minutes or until well dy.
- Remove from the oven and let cool.
- Now with a large kitchen knife cut the cereal into 1" squares.
- It's ready to serve or store in an airtight container for up to 3 days.