There have been major changes in how the ketogenic diet has been viewed over the years. First, the diet was mainly seen as the “dirty keto” diet, which involved many unhealthy, but readily available products such as copious amounts of bacon, butter, and cream. Although this approach aided weight loss, people still felt unwell afterwards.
Emerging “New Keto” approaches offer an emphasis on high-quality proteins along with a focus on gut health and low carbs to encourage long-term weight loss. This modern approach requires sufficient protein to defend against muscular atrophy while in a calorie deficit. In addition to protein, sufficient amounts of healthy carbs paired with “New Keto” ensure that enough fiber is provided to the body, eliminating the chances of a “digestive stall.”
While on a low-carb diet, fiber is essential due to one simple equation: Total carbs - Fiber = Net carbs. Since fiber is not digested, it doesn’t spike blood sugar levels, ultimately keeping someone in a state of ketosis.
The definition of dietary fiber is plant-based carbs that the body is unable to break down. Instead of being turned into glucose, it passes through the system, providing bulk to the stool and feeding the microbiome.
When people first start on the keto diet, many experience flu-like symptoms—headaches, exhaustion, and constipation. While electrolytes are often blamed, the "Fiber Gap" is a huge contributing factor. Eliminating grains and fruit also cuts out primary fiber sources, resulting in sluggish digestion.
For a high-protein keto plate, you need bioavailable, nutritionally dense sources:
The most successful keto dieters combine protein with high-fiber veggies for better digestion:
Steak and eggs with sauteed spinach. The spinach provides fiber and magnesium, which helps prevent muscle cramps.
Grilled Chicken Breast on a bed of Broccoli, Cauliflower, and Kale. This is the ultimate "volume meal" that feeds good gut bacteria.
Baked Salmon with Artichokes. Artichokes are one of the best fibrous foods; one medium artichoke provides almost 7 grams of fiber.
In the evolution of keto, you no longer have to choose between building muscle and gut health. In 2026, the healthiest people are those with the most diverse, fiber-rich plates. Small, varied, and colorful meals will protect your digestion and keep you feeling great.
Nutritionist and Dietician, Ruhi Rajput is a renown name, championing the integration of nutrition, lifestyle, and mindfulness She has over a decade of valuable experience, empowering health and nutrition through holistic approach.
Recognised as India's top Dietician and Nutritionist expert, with experience in Clinical Nutrition & Ayurvedic Dietetics. Ruhi has crafted a niche for herself with her excellence in gut health, natural Hormone balance with food and weight loss programs. She is popular for her holistic health approach and offers comprehensive solutions to gut health, weight management, autoimmune disorders and diet for Diabetes, Kidney and fatty liver.
Drawing from her expertise in nutrition and functional medicine Ruhi Rajput has made it easy for countless individuals to reach their optimal health goal with commitment to sustainable and holistic approach.