Among other things, dietary insoluble fiber is found in high amounts in wheat bran, legumes (beans, nuts), whole grains (brown rice, oats), fruits (apples, oranges), and vegetables.
These high-fiber foods are not keto-friendly, many are packed with carbs and won't provide your body with the right essential nutrients. Vegetables are an exception, but in most cases, they don't give you as much fiber as you need.
It's why following a ketogenic diet may cause you to not get enough fiber from food. Ideally, women should eat 25 grams of fiber per day, and men should eat 38 grams of fiber per day.
The ketogenic diet is becoming a more and more popular diet in recent years, and for good reason. The numerous health benefits it offers far outweigh the drawbacks. Just be sure to balance out your diet with plenty of fiber for optimal health!
The solution? Take a keto-friendly fiber supplement. It's an easy way to get your daily fiber intake. Just consume it alongside your meal, in the right dosage, and you're good to go!
How to Choose the Best Keto Fiber Supplement
When trying low-carb, high-fat diets, choosing the right fiber supplement can be tough. Keep in mind that the ingredients of the supplement can have a big effect on your diet, so you should be careful when deciding which one to purchase.
In light of the above information, here are some things to keep in mind when choosing your fiber supplement.
This is the most important thing to consider in all. Remember that not all types of fiber are the same, and different types might have varying effects on your body. So make sure you choose a type of fiber you'll be able to tolerate well.
Soluble fibers like Psyllium husk powder are very important if you have problems with bowel movements. They can help solve these issues and make the process much smoother.
Complex carbs are best for people with constipation, but not good for those who deal with diarrhea. If you have an existing health condition, it's worth remembering that taking too many fiber supplements can affect things like cholesterol and blood sugar levels.
There are other types of fiber to consider as well, such as soluble fibers and insoluble fibers which have a lot of benefits for your digestive health. These will have additional worth when it comes to improved digestion.
To maximize your intake of all-natural fiber, choose types of fiber supplements that don’t contain any fillers or unnecessary ingredients, and ingredients are sourced from their natural sources.
Type of Carbohydrate
The main reason you should be careful about the number of carbs in your diet is to maintain a healthy weight. Some supplement producers are not aware of this and so providing inaccurate information.
To stay within your carbohydrate limitations, avoid all supplements that contain Dextrose and Maltodextrin. These will not provide you with the carbs necessary for a ketogenic diet.
Most fiber supplements on the market taste terrible. It's best to ask for reviews from others before using them or to learn about different kinds of supplements out there that might be better for you.
Fiber supplements are sold in 2 forms, either as a pill or in powder form. You need to choose the most convenient one for you and will also have to determine how much you take each day.
The Best Keto Fiber Supplements For Keto
Besides the fiber most people get in their diet by eating leafy greens and vegetables, here is a list of high-fiber foods you can use. The 5 keto-friendly popular fiber supplements are detailed below. Each of them comes from a different natural source so they all have their distinctive qualities.
We've selected this unbiased list by carefully evaluating every option on the market. So, if you're looking for an excellent keto-friendly fiber supplement, then you can't go wrong with these three options:
If you’re wondering if fiber supplements are keto-friendly, the answer is yes. It is not digested so cannot provide energy or blood sugar control.
Now is a natural products manufacturer that has been in the industry since 1968. This family-owned and operated company is founded on three core values—charitable giving, sustainability, and quality.
The main ingredient of this keto diet supplement is Organic Psyllium Husk (for the powder), and 50 mg Pectin (for tablets). This product provides more than 75% of your daily dietary soluble fiber requirement.
The fiber-rich supplement's main ingredient can swell up to 50 times its size when it mixes with water. This bulking mechanism helps to promote regular bowel movements and maintain a healthy digestive system. For the convenience of the user, these supplements are typically very easy to use and swallow quickly.
On the other hand, you need to take 2 to 3 capsules twice or thrice a day. The best thing about this keto supplement is that it provides high fiber content, but it's low on carbs. One tablespoon of the powder contains only 8g of carbs and 2 capsules contain 1g which is next to nothing!
Metamucil is one of the most trustworthy supplement brands out there - they have been around for over 80 years. They are a doctor-recommended brand, and we will see why! One of the key ingredients in Metamucil is psyllium husk - this type of fiber helps with digestive health.
It works by forming a gel when combined with water. The gel effectively traps and removes the wastes in your intestines, making you feel lighter and less bloated. Each serving (5 capsules) has 1.8 grams of fiber and only 2 grams of carbs so they're perfect for people who need fiber while on the keto diet but have a low intake.
The company claims that this supplement can also promote digestive health, help with regular bowel movements, help control appetite, maintain healthy blood sugar levels, lower cholesterol levels, and support heart health. Despite this, if you're looking for a healthier way to live, then the nutrient-rich foods in the product are a great place to start.
Viva Naturals practices holistic excellence and supports health; beauty in a wide range of ways. They offer products like beauty products, culinary items; supplements.
The company claims that all of its products are sustainable, ethical, and ecologically conscious.
The Viva Naturals Organic Psyllium Husk Powder is formulated to help people increase their fiber intake. It's an ultra-fine powder made from organic psyllium husk that, when mixed with liquid, turns into a gel that adds bulk to your digestive waste. This helps you feel fuller and have softer, smoother bowel movements.
People with various digestive issues like irritable bowel syndrome might see a reaction to taking too much fiber at once.
Each serving of the powder is already 4g of insoluble and soluble fiber, which means you'll already get as low as 14% of your daily dietary fiber requirement. Plus, a single serving has 4g of carbohydrates and only 15 calories, so this will fit in any diet.
Unlike other psyllium powders, ours is formulated with the use of a unique, careful de-husking method. The result is a powder with uniform consistency and a more palatable taste.
Ancient Nutrition is a company that makes whole food nutritional products. They keep old ingredients; foods to power the body and restore health.
The Ancient Nutrition Keto Fiber is the only supplement with "keto" in its name. It provides enough fiber to keto dieters, and it's also recommended for Paleo low-carb diets.
A delicious scoop of these powdered forms provides you with 5 grams of fiber, 7 carbs, and only 40 calories. The formulation is different than most others because it contains just 1 ingredient.
It features a balanced mix of different high-fiber foods and low-carb ingredients like chia seeds and flaxseed. MCTs are also present, which is a popular keto diet supplement.
As we just mentioned, NOW is one of the leading supplement providers in the industry. That's why they have two strong candidates for this list (you may want to consider both of them).
This supplement comes in powder form and it's different than the first, but they both have the same active ingredients. This one has organic Acacia Gum, a type of soluble fiber, which has the same effects as Psyllium Husk.
Acacias have a sap that is only found in India, Pakistan, and Africa. This sap is also considered to be a type of probiotic.
In addition to being a bulk agent, fiber also stimulates the growth of good bacteria in our digestive system. It aids with digestion and promotes overall digestive health.
A single serving of this dietary keto supplement is all you need. With 6 grams of Acacia fiber and 6 grams of carbohydrates per serving, it is the perfect tool to help you stay on track with your weight loss goal. If you're sensitive to fiber, only start with a teaspoon per day and 8 ounces of water. Add on a tablespoon once you have adjusted to it.
Keto Fiber Supplement FAQs
What is the best fiber to take on keto?
Psyllium is a type of soluble fiber derived from Plantago ovate seeds. You might have also heard about flaxseed, as a fiber source, which is becoming more popular these days due to its high content of fiber and omega-3 fatty acids.
Will psyllium husk kick you out of ketosis?
Psyllium husk is an ideal addition to a keto diet. It contains soluble fiber which increases the viscosity of liquid and eventually creates a gel-like matrix. One 50 g serving provides just 5.5 grams of net carbs, making it one of the lowest in this department which is an advantage.
Is it OK to take psyllium every day?
There is no evidence that daily use of fiber supplements at work, such as psyllium (Metamucil) or methylcellulose (Citrucel) harms you they come with several very significant health benefits including regularizing bowel function and preventing constipation.
Can I take fiber pills during Intermittent Fasting?
If your sole goal is weight loss and the fiber supplement you take only includes fiber in its ingredients, then it should be fine to consume this product while fasting. Nevertheless, if you want to maximize your gut health with intermittent fasting, you'll want to take a fiber supplement during your eating window.
Does psyllium husk help lose weight?
Psyllium husks are a fiber that can help you feel full and lower cholesterol levels. The fiber will not melt fat off of the body or directly cause weight loss, but it can serve as an important tool in your comprehensive weight loss plan.
When should I take psyllium husk morning or night?
To increase your intake of fiber, psyllium is best taken first thing in the morning. For nighttime use, make sure to drink plenty of water while taking psyllium to avoid it making you have an accident.
Does fiber help you lose weight?
A new study in the Annals of Internal Medicine indicates that eating 15 grams of acacia fiber a day, could help you to lose weight, manage cholesterol, lower your blood pressure, and improve glucose management - all with just as much effectiveness as what other weight loss programs have achieved.
How much psyllium should I take to lose weight?
Health experts recommend that you consume two tablespoons of Psyllium Husk per day, but you can start with just 1/2 a tablespoon with a glass of water. If you don't eat many fibrous foods, this may help you to lose weight more quickly.
What foods are high in psyllium?
Psyllium is found in foods that provide great sources of fiber. It can also be found in supplement form. If you're looking for food rich in Psyllium content, look for the following:
- Wheat Bran, Barley.
- Ground flax seeds (a great source of fiber and Omega-3 fatty acids)
- Legumes (such as beans, lentils, and peas)
- Leafy greens like asparagus have high levels of fiber.
- Fruits like apples, oranges, and grapefruit.
- Avocado (a great source of fiber, potassium, folate, and Vitamin C)
What is the Best Keto Fiber Supplement for Keto Dieters?
You may have seen that many keto supplements and drinks work similarly and while they do, the active ingredient in Acacia Fiber is different.
It has a whopping 21g of fiber per serving, plus probiotics and easy-to-absorb psyllium husks.
In addition to bulking up your waste, this helps with your digestion. It's also affordable and promotes beneficial bacteria.
Fiber supplements give you much-needed fiber to aid digestion and promote muscle growth. You'll also need other supplements to get the nutrients you need in your keto diet, check out our buying guide for information about what these might be.