Here’s all you need to know about the best fiber supplements for keto
When you are on a keto diet, you are eating large amounts of fat for every meal. Is it effective? Yes, according to research, the keto diet can help fight obesity-related diseases and keep you healthier.
That said, it is essential to note that a keto diet is not ideal for everyone, and not every supplement combo works. In this guide, you will find all you need to know about the keto diet. So keep on reading.
Do you need a fiber supplement when on the keto diet?
When you are on a keto diet, you are getting lots of fiber from the vegetables, and nuts you’ll be consuming. Some of the common keto foods include meat, full-fat dairy, nuts, eggs, vegetables (including leafy greens and non-starch), avocados, and olive oil. When you follow the keto diet, you might feel that the fiber you get is not enough. Just to make sure you get enough fiber while on a keto diet, you can add some supplements to your meal plan.
For instance, you can add sugar-free, artificial sweetened, or low sugar fiber supplements options into your meal plan. These supplements help mitigate the level of cholesterol in your body to meet the needs. Research shows that sugar-free fiber supplements such as psyllium husks are effective at reducing cholesterol and can help you digest keto meals. Besides, a high fiber meal can help reduce the risks of diseases related to obesity.
How do fiber supplements help you while on the keto diet?
First, you have to recognize that there are two types of fiber, namely: soluble and insoluble fiber. Whereas soluble fiber can dissolve in water, insoluble fiber cannot. Hence, as soluble fiber is broken into a gel-like substance, the insoluble fiber is left intact. When it comes to healthier fiber, soluble fiber helps remove and reduce cholesterol and bile.
Soluble fiber helps you maintain the desired body weight by slowing down the digestion process, which will make you feel full after a meal. Besides, this fiber sticks with cholesterol found in the body to low the risk you may face to heart diseases and other obesity-related conditions. On the other hand, insoluble fiber absorbs water to add bulk your waste, thereby help you reduce constipation after a meal. This fiber is also a food source for stomach bacteria. Conversely, the starch in a keto diet fiber supplement improves digestion resistance and gut health. Also, bacteria in the body will use starch as a substrate after it goes through the digestive tract into the colon.
The idea of going on a ketogenic diet is limiting carb intake. Unfortunately, your ketogenic diet limits the selection of starchy foods because most foods are high in carbs. When you can’t get enough fiber and starch in your meal, the next best option for you is to use a fiber supplement.
What to look for in a keto diet fiber supplement?
Keto diet is not for everyone. There are a few things that you have to consider when choosing the best supplement. These includes:
- Natural supplements- They lack fillers or unnecessary ingredients.
- The carb count- When you are on a keto diet, you also need to consider the amount of carb to meet your daily limit.
- Originality- The fiber supplement needs to be as close to the original as possible.
- Consumption method- If you want to take it quickly or add it to a drink or when baking is also a factor.
The best fiber supplement for keto
In this review, we’ll take a deeper look into which fiber supplement best for a keto diet. The products listed here can improve the digestive system and help reduce the challenges people living on a diet may encounter. Let’s get started.
#1 Psyllium Husk Powder from NOW
The NOW Psyllium Husk Powder is one of the best supplements for the Ketogenic diet. These supplements are made from Plantago ovate plant seed husks. This dietary fiber supplement dissolves easily in a beverage so you can add NOW Psyllium Husk Powder to a smoothie, juice, water, or even nut milk. For many people on a keto diet, this option is a convenient way to get fiber.
- Helps weight loss
- It is a mild laxative
- Bad taste
- You need a blender to prepare
Metamucil is a fiber supplement that is keto-friendly. It is popular for treating constipation and managing cholesterol when taken every day. The fiber absorbs all the liquid in the intestines, then swells and finally forms a bulky stool that is easy to pass. The active ingredients used to make Metamucil are seed husks of the psyllium plant. It is also made from a bit of sodium and sucrose. Each dose of 7gms contains up to 2.4gms of soluble fiber.
- Lowers cholesterol levels
- Improves bowel movements
- Lowers blood sugar
- Doesn’t go well with medication
- Choking hazard
#3 Organic Ground Flaxseed by Viva Naturals
Another way to increase fiber intake is through ground flaxseeds. Viva Naturals Organic Ground Flaxseed is one of the best fiber supplements for a keto diet because it contains fiber and omega-3 fatty acids. Keto dieters enjoy flaxseed because they contain 27% fibers and a low carb count at 0.01%. Flaxseed fiber powder supplement is completely organic and contains minimum pesticides.
- Dissolves in water
- 100% organic
- It is packed with nutrients
- Healthy gut flora
- Helps with weight loss
- You should use this supplement alongside other products
#4 Fiber Organic Acacia Senegal by Heather’s Tummy
Made from natural acacia Senegal, which is a tree native to Sudan, Heather’s Tummy Fiber supplement is one of the best fiber supplements for keto because it can fit into any meal plan, but need directions from a doctor. This is a sugar-free supplement that can help improve digestive and abdominal problems. Heather’s Tummy Fiber is also gluten-free, organic, and acts to increase amounts of healthy gut flora. Besides, it can dissolve completely and remain colorless and tasteless.
- Colorless and tasteless
- 100% organic
- Sugar and gluten-free
- It reduces bloating
- The powder might not mix so well sometimes
- Causes cramping
#5 Daily Prebiotic Dietary Fiber from Benefiber
Benefiber Daily Prebiotic Dietary Fiber is the best fiber supplement for keto because it is 100% organic. Also, it more of a prebiotic that allows you to maintain a healthy digestive system while on a diet. Benefiber original can be taken with a meal or beverage. It is tasteless and colorless, and you need to mix it with water. Besides, Benefiber original is sugar and gluten-free. Unfortunately, it takes longer for Benefiber original to work against acute conditions.
- 100% original
- No taste and colorless
- Gluten and sugar-free
- It dissolves rapidly in water
- Dissolves in any food and beverages
- It may cause stomach pain and gas
- It takes time to work
#6 Whole Golden Flaxseeds from Bob’s Red Mill Raw
Flaxseeds are good sources of both omega-3 fatty acids and fiber. Bob’s Red Mill Raw Whole Golden Flaxseeds contains 1800mg Omega-3 and lignans. The USDA certifies this fiber supplement as organic. It gluten-free and works with many diet plans, including vegans, paleo, and kosher. This supplement can be used on many homemade ketogenic drinks to ensure you get enough fiber and decrease cholesterol and blood sugar. That way, it is easy to lose weight and improve bowel movement.
- It comes with a reasonable price tag
- There’s no taste
- It works against cholesterol
- It helps manage heart conditions
- It can’t be used as the only source of fiber
- Does not dissolve in water
#7 KetoFIBER Powder – Ancient Nutrition
Ancient Nutrition Ketofiber powder is a supplement that works best with ketogenic foods. It features soluble and insoluble fiber is a perfect blend that makes it one of the best supplements for keto. This powder contains organic superfood with high amounts of fibers, herbs, and MCT oils. It also includes minerals, coconut fats, and antioxidants. Ketofiber powder is perfect for any meal plan. It also includes 5gms of dietary fiber, 40 calories, and 2gms of carbs.
- Wonderful taste
- It is packed with nutrients
- It provides a good quality source of fiber
- It lumps up when mixed in any food
#8 Organic Acacia Fiber Powder – NOW
There are numerous health advantages to using acacia fiber. First, it can help you manage plasma cholesterol concentration in your blood. It contains 90grms of fiber forever 100 grams serving. Also, it provides a lot of health benefits. Besides, it is 100% organic and helps reduce blood cholesterol, reduce weight, and manage constipation. This supplement is gluten-free and can dissolve in a smoothie.
- Contains a lot of fiber
- Helps with fat loss
- Helps manage cholesterol
- Improves constipation
- It is affordable
- Mixes easy with drinks
- Completely organic
- Doesn’t taste good in the water
#9 Pure Organic Inulin Fiber Supplement by Micro Ingredients
Inulin fiber supplements are a keto-friendly supplement that makes you feel full as soon as you ingest it. This makes it the best fiber supplement for keto because you are trying to avoid eating between meals. Inulin also helps remove the cholesterol from food as you digest it and stimulates the digestive system. Moreover, inulin helps stabilize the blood sugar level. There is evidence that shows inulin can also help the body absorb calcium and maintain stronger bones as you get older.
- Helps suppress appetite
- Cleans the digestive tract of any toxins and bad bacteria
- Contains ten calories per serving
- 100% organic
· It could cause bloating when you overuse it
What is dietary fiber?
Dietary fiber is mainly found in fruits, vegetables, peas, nuts, and whole grains, in the form of carbohydrate that cannot be digested or absorbed by body enzymes. It is grouped into soluble, insoluble, and resistant starch. They are best known to prevent and relieve constipation. Dietary fiber is essential in reducing the risk of diseases such as diabetes, bowel cancer, and coronary heart disease. They are also used to help maintain a healthy weight.
Unlike other nutrients such as fats, proteins, or carbohydrates, fiber cannot be digested by the body. Instead, it passes through the body intact and out of the body. To enjoy the healthy benefits of fiber, you should eat a variety of fiber-rich foods.
Best kind of fiber – a list of foods
What food are high in fiber? The best kind of fiber comes from plants. For people who are starting a low-carb diet, there are a lot of avenues for fiber. They include:
- High-fiber cereal
- Wheat bran
- Unsweetened coconut
- Collard greens
Benefits of fiber supplements
There are many advantages of taking various fiber supplements on a ketogenic diet. They can improve your:
Fiber is an essential ingredient for healthy digestion, improved immune system, and supports brain health, especially those found in plant-based foods such as fruits and vegetables. More so, fiber supplements with gel-forming properties are a good choice.
Weight Loss Progress
One of the primary advantages of soluble fiber is healthy weight loss. When fiber is turned into a gel-like substance, it helps transform the body’s absorption of foods. That way, you’ll feel full for longer.