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Plus, Goss adds, you should still be eating plenty of fiber-rich, non-starchy vegetables on a low-carb or keto diet. If you get hungry in between meals, it's better to eat nuts or a few low carb vegetables with an ounce of cheese. But as the diet progresses and your carbohydrate restrictions relax a bit, you may be able to stop taking the supplement and get enough fiber from foods like beans, peas, avocado and fruit, along with vegetables and whole grains. It also included high-carb foods that many people consider "healthy," such as fruit, milk, potatoes, and pasta. Plant foods contain both soluble and insoluble fiber, but the amounts vary. Taking a day or two out of your week to prep will ensure that your meals are full of muscle-building protein, filling fiber, and healthy carbs and fats-all essentials when you’re looking to drop pounds. To get the best benefits, aim to eat a wide variety of foods, including those with both types of fiber, says Amy Goss, RD, assistant professor of nutrition sciences at the University of Alabama at Birmingham.