Keeping You Fuller Longer
If youve ever had a grain filled baked good, you know about 20 minutes later youre hungry again. Thats because the grain based recipe doesnt actually have enough fiber to blunt your hunger. Oat fiber is packed with 3 grams of fiber per TEASPOON! That means more regulated blood sugar levels and a baked good that actually satiates you.
Keto Farmers Bread Inspiration
The inspiration I got to make this recipe came from the internet. We saw this one day when we were scrolling on, just looking for some low-carb inspirations. I wish I could have come up with this fantastic idea, but I did not.
We saw an image of the bread looking like it does not belong there. And I was really sure it was a normal loaf with real flour, and it just got into our feed by accident. So we looked further, and realized, it actually was low-carb. My daughter asked me to try and bake it because it looked like, WOW.
For the whole week, I have tried to research who was the founder of this recipe because I wanted to give her an acknowledgment and the further I got was Daggi from Germany, a very popular Low-Carb Blogger with a great Facebook Page.
The Secret Ingredient Potato Fiber
Potato Fiber was one ingredient I had never heard of. But this made all the difference. It is a Fiber from potatoes. I read about it a few years ago, but I was reluctant to try it just because it always said potatoes. I did not believe that it had no or very few carbs.
Fiber Flour made out of potatoes is a popular ingredient in a low-carb world in Sweden and Germany. For your information, it has only 8g of carbs in 100 grams , and it contains 65g of Fiber.
After we saw the bread, we saved the recipe, and I ordered 1small box of Fiber to try.
Since my daughter is also a T1 diabetic, we had the pleasure of seeing what happens to her blood sugar after consuming it. I can tell you a STRAIGHT LINE. This is magical. The bread tastes like real bread and does not raise blood sugar.
After we made this and checked the sugar, the next thing was to go onto Amazon and order five more boxes, just in case we ran out of it. I suggest you give this Fiber a try and order at least one box.
Do you see how excited I am? I can write a whole book about this bread. And thats me or us, who are already more than five years on low-carb.
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Oat Fiber Alternative On Keto
We just saw how wonderful oat fiber can be on a keto diet!
It has effectively 0 net carbs and the insoluble fiber is a blessing to our health and digestive system! But what if you arent able to get your hands on it?
Whether oat fiber is out of stock in your nearby store, or you simply want an alternative to try on the keto diet, Psyllium Husk is the best choice.
Psyllium husk powder is vastly considered as a great fiber supplement to your diet.
It closely resembles the wood shavings in texture and feels very light! Mixing it in water makes a very gelatin-like substance.
Psyllium is similar to Oat fiber in a way that they both have high amounts of fiber and very few net carbs. However, Oat fiber contains insoluble fiber while Psyllium husk is rich in soluble one.
Psyllium can also be used in keto recipes to increase moisture in baked goods. It can relieve some of the keto-flu symptoms such as constipation.
Low Carb Bread Ingredients
There are some specialty ingredients in this recipe.
Products can also be sourced locally here in Australia from Elite Health and Keto Eats Australia.
Many of these ingredients have NO substitutes so please dont ask what they can be changed with.
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May Aid In Healthy Weight Loss
Increasing fiber tends to be more filling, thus leading to greater satiety. During any diet, hunger is one of the biggest reasons people abandon their weight loss efforts. 5https://pubmed.ncbi.nlm.nih.gov/31443231/6https://pubmed.ncbi.nlm.nih.gov/15797686/
Additionally, increased dietary fiber was a significant component in successful dietary interventions and weight loss maintenance. 7https://pubmed.ncbi.nlm.nih.gov/24383502/8https://pubmed.ncbi.nlm.nih.gov/31174214/
Its High Fiber Content
Theres no denying oat fiber has a ton of insoluble fiber that will easily knock the U.S. dietary fiber guidelines out of the park. While fiber certainly isnt necessary on a keto diet, increasing dietary fiber may help with constipation on keto. There are 3 grams of fiber per teaspoon of oat fiber, easily surpassing what you would get in a typical high sugar oat bran muffin.
As people age it maybe be more important to meet your daily fiber needs while doing a keto diet.
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Note On Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
© LowCarbYum.comUnauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.
Originally Published: January 15, 2011… Last Updated: September 1, 2020, with new photos and more information about the recipe.
High Fiber Breakfast Muffins
When it comes to breakfast Ill pretty much eat anything. Put a bowl of soup or a bowl of keto oatmeal in front of me and Ill eat it happily! That was until I created these muffins! Now, my go to breakfast isnt even bacon egg cups anymore. Id much rather grab a couple high fiber muffins, which taste heavenly, especially when warmed with some butter. Not only are these high in fiber, but they supersede all breakfasts for me due to their high fat content! Fiber is proven to decrease hunger so why not eat as much as you can!
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How To Enjoy Keto Oat Flour Bread
One of my favorite ways is to enjoy these rolls for breakfast as a keto bacon egg n cheese sandwich because of the contrast between the sweetness of the bread and the saltiness of the bacon and cheese!
Other ways to enjoy these:
- use as hamburger buns
- on the side as dinner rolls
- as an accompaniment for a cheese or charchuterie board
- brushed with garlic, butter, parsley, and a sprinkle of parmesan keto garlic bread!
My Life Changed After Getting Older And Having Children
Oat Fiber Keto Recipes I managed to stay fit and healthy when I was younger. In college, I loved nothing more than wearing a bikini and going to the beach with my friends.
I WAS RUNNING OUT OF TIME TO GET BACK THE BODYI USED TO HAVE Oat Fiber Keto Recipes
One day I was feeling really down on myself after reading an article that basically said my height and weight meant I was morbidly obese. My husband was sitting at the kitchen table so I asked him a simple question .
Mark this website says Im really fatDo you think of me that way?But Mom You Are Fat!And It Wasnt Because I Wasnt Trying My BEST!Doomed To A Life Of Being Overweight!
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Ultimate Guide To Baking With Oat Fiber
If you are looking for a keto-friendly flour alternative with zero carbs or calories, then oat fiber is for you! This unique ingredient is great for baking on a keto diet.
Oat fiber is made up entirely of insoluble fiber, which essentially zeros out any carbs or calories! This flour substitute can be added to many recipes for low-carb baked goods.
There’s no having to worry about any extra carbs when baking with this fiber! If you are sticking to a keto diet and haven’t tried this ingredient yet, you definitely should.
Different Ways To Use Oat Fiber On Keto
If you plan on using oat fiber, we have good news for you.
There are plenty of ways on how to apply oat fiber to your keto diet.
One of the most popular uses of oat fiber in the keto diet is baking because of its ability to increase bulk without boosting your carbohydrate and sugar consumption.
Its an excellent option for creating a baking blend. In addition to that, here are some of the oat fiber keto uses:
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How Is Oat Fiber Made
As mentioned previously, once an oat plant is harvested. The oat hull or husk is separated from the oat groat.
Once the husk is separated, it’s then ground to make oat fiber.
The oat groat that is left is what is made to use the different varieties of oats.
From least processed to most processed, you have:
The benefits of oat fiber stem from the beneficial properties of insoluble fiber, which are:
Oat Fiber For Keto Recipes: Final Thoughts
Oat fiber is a keto-friendly dietary fiber and substitute that is commonly added to low carb recipes.
It is an insoluble fiber that blends well with other flours, is mild in taste, absorbs 7 times water to its weight and is excellent for baking. The high fiber content aids in weight management, digestion, reducing blood sugar and lowering cholesterol.
Oat fiber is not ground oats, and instead made from the oat hull/husk which is separated from the oat groats. Oat fiber is zero net carbs, zero in protein, zero in fat and gluten free insoluble dietary fiber making it a perfect dietary addition to any keto recipe.
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Is Oat Fiber Keto Friendly Everything You Need To Know
One of the biggest challenges youll ever face when on keto diet is finding fiber-rich foods that are also low in carbs.
However, it would be best to look for these food options.
Low fiber consumption can amplify ketos digestive side effects such as constipation, abdominal cramping, gas, bloating, and many more.
Here is a little secret that we want to tell you.
Theres actually one food item that has zero carbs and zero calories but is loaded with pure insoluble fiber.
This food is the butter and bread to your low carb diets.
So what is it? Its Oat Fiber! Now, we know you have many questions in mind.
Oat isnt supposed to be keto-friendly, right?
Is oat fiber not keto-friendly as well?
Read this article to find out!
Lchf High Fiber Bread Recipe
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This one is LOADED with fiber and will make your belly feel good!
This LCHF High Fiber Bread is a fantastic way to get more fiber in your diet!
And, it tastes sooo good. Oat meal is not Keto friendly, but oat fiber is.
Oat fiber is made of the insoluble fiber of the non-digestible oat hull. It provides flavor and texture.
However, it isn’t readily available in my neighborhood so I ordered this brand from Amazon. It’s organic and it’s a great deal. I bought the 1.5 pound package and will keep it in the fridge to keep it fresh.
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How To Make It
It really is easy to make and bake your own low carb bread at home. Here is all you need to do. I have included a low carb Thermomix bread recipe / method for all our Thermomix users. It is super easy this way and of course, can be replicated in any food processor as well.
- Mix the yeast with the inulin and water in a large bowl or 2 cup measuring jug. Cover it and leave it in a warm place for 15-20 minutes until it activates. You will know it is activated by a thick foam on the surface of the water. The foam can almost double the volume in the jug.
- Combine all the ingredients into a mixer with a dough hook, food processor or Thermomix and mix until the dough comes together.
- Turn the dough out onto a clean bench or silicone mat and knead for 5 minutes or until the dough is soft supple and no longer sticky.
- Press the dough into a large rectangle the same width as your loaf pan. Roll the dough over to form a log and place the dough seam side down into the loaf pan. Cover with a silicone mat or kitchen towel and leave in a warm place for 1 hour or until the dough has doubled in size.
- Bake for 45 minutes. Remove bread from baking pan immediately and allow to cool on a wire rack before slicing.
Will Using Oat Fiber Help With Keto Constipation
Yes, oat fiber can help add extra fiber to the keto diet and help relieve constipation.
Following a keto diet can cause constipation due to the high and low carbohydrate consumption needed to reach and maintain a state of ketosis.
And even though you may be eating more vegetables on keto, sources of healthy fiber like wheat and most fruits are off-limits.
This is where using oat fiber in keto recipes, like these bread rolls, can help replace some of the fiber you may be lacking and help get your digestive system back on track!
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Chocolate Chip Oat Fiber Muffins
Sometimes it can seem like every one of the top keto baking recipes contain almond flour. It can be a real bummer for those with nut sensitivities. These muffins from The Hungry Elephant contain neither almond flour nor coconut flour. They mention that chocolate chips can be omitted if you’re looking for more of a savory muffin or biscuit!
Keto Substitute For Oat Fiber
There is no need to substitute oat fiber while following a ketogenic diet unless you simply want to use something else.
Oat fiber contains 0 net carbohydrates, making it a perfect ingredient to use in your keto cooking and baking.
If for some reason you do not wish to use oat fiber, psyllium husk may be worth using as an alternative, though not precisely the same. Psyllium husk is the main ingredient in products such as Metamucil, which is keto-friendly.
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Beginning Keto & Dietary Fiber
If you are on healthy ketogenic diet you know that it’s not all about bacon and cheese. You have to have some veggies too.
When I started Keto, I was not prepared for this.
I ate lots of salad, and drank water. But I still didn’t get enough fiber and I had some nasty side effects.
Fiber is especially important when you’re changing your diet because it acts as a buffer and helps keep things moving.
Soluble fiber is especially good because even though it cannot be digested, it absorbs water and make a sort of gel that expands and keeps your digestive tract happy and moving.
Both oat fiber and psyllium husk are soluble fiber.
Keto or not you should get between 24 and 40 grams of fiber per day .
This bread has 16 grams of fiber per slice – that’s as good as taking fiber supplements.
If you have a sandwich you will use up eight carbs, but that will be most or all of your fiber for the day.
To contrast that with some other Keto veggies, there are 4.7 grams of fiber in a whole head of lettuce, 2.4 grams in a cup of broccoli, and 2.1 grams in a cup of cauliflower.
Keto Oat Fiber Muffins Add
The muffins arent really keto if you add raisins, but if thats not a concern you can throw in a few. Almonds also add some crunch, so you can crumble some into the batter or just put them on the top. I havent tested with blueberries, but they are next on my list. Update: Blueberries work well! Next up will be prunes.
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How To Make Fluffy Keto Bread Rolls With Oat Fiber
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These keto bread rolls get their soft and fluffy texture from oat fiber, an ingredient that separates this keto bread recipe from all of the rest! The fiber also keeps them moist dry and crumbly keto bread is now a thing of the past.
As a follower of the keto diet, I am on a never-ending quest to re-create recipes to fill the carbohydrate void in my life, and oat fiber had been on my radar for quite some time and I finally came up with a recipe I can use for my morning breakfast or any meal, any time of the day.
And after using it in my lupin flour pizza dough recipe, I have never stopped making keto bread without it! It also makes the perfect binding ingredient substitution for all-purpose flour, like in this recipe for keto-style southern-fried salmon patties!
I had seen it a while ago around the internet and heard mentions of this magical ingredient.
Yet still, it seemed like I didnt really know exactly what it was or what it did until I decided to just take a leap and order it so I could see for myself what the hype was about.
Fortunately, it was a winner AND one of the biggest game-changing ingredients for my keto baking needs!