Best Fiber Supplement for Keto – Reviews
Ingesting enough fiber into your body is important for you to have a good overall body well-being. It is important for cholesterol levels, body weight, bowel movements and your gut health. Of course, most of the emphasis is on the improvement of the gut health. Most people do not know the extent of how important a good gut health is to you. A healthy gut actually contributes to having a strong immune system, brain health, heart health , quality of sleep, mood and of course an effective digestive system.
Although having sufficient fiber in the body is so vital, many people do not include enough of it in their diet. Especially, people who are on a keto diet, they are not very concerned about their fiber intake. More attention is given towards fat, protein and carbs but fiber is not really considered. So, we have to really figure out how do we get enough fiber into our bodies.
What are the best keto-friendly fiber can we take? Well, this gets a lot easier when you are depending on certain fiber supplements.
Let’s get to the best fiber supplements that also support your keto diet and you can try to discover which one of these is best for you.
Bear in mind, that you are not alone when it comes to getting constipation while you are on keto diet. Here’s a video explaining the relationship between the ketogenic diet and constipation.
Keto High Fiber Foods
If you are deciding not to depend on supplements, here are some natural food that are high in fiber.
- Sweet potatoes
- Chia seeds
- Flax seeds
- Brussel sprouts
Although these natural food are high in fiber and good for you health, they may not be best suited for your keto diet and can hinder your ketosis. You may get your needed fiber, but along with it will be unneeded content of carbs. Some of them are high in carbs and can ruin all of your diet plans. Now that is why taking fiber supplements is what most people on a keto diet will opt for.
Our Top Three Picks
- Ancient Nutrition
- Best Carb Content
- Now Psyllium Husk Powder
- Best Choice
- Bob’s Red Mill Raw Whole Golden Flaxseeds
- Good Quality & Improve Health
Content Guide: Quick Links
Content Guide: Quick Links
What is Dietary Fiber?
Dietary fiber is one of the important sources for your diet especially for a diet that you are trying to lose weight. It is a carbohydrate that makes you feel full which is beneficial to you when you are trying to lose weight.
It is also able to prevent constipation and if you already experience constipation, it can relieve you from it and it also helps with your digestive system. Some people even use dietary fiber just to take care of their bowel movements and to improve their digestive system and maintain the gastrointestinal health.
Dietary fibers come in two forms one being soluble and the other insoluble. With it being soluble, it dissolves in water and this brings an extra benefit as it is able to lower the cholesterol and glucose level in the body making you healthier. There are few foods that have this ability such as oats, citrus fruits and beans.
Insoluble fibers are ones that do not dissolve in water. How does this benefit your body? Insoluble fibers are able to improve your digestive system and it can help aid in constipation or irregular bowel movements as well. Some of the food example to contain insoluble fiber would be potatoes, whole wheat flour, lentils and even flax seeds. Hence if you suffer from any stomach issues, discomfort or trouble doing your business, adding these types of foods to your diet will be of great help.
More Tips for Improving Digestion on Keto
While on your keto diet, even when you are consuming fiber supplements that are low in carbs, you might still face some digestive issues and stomach discomfort. This is a common issue in low carb diets like the keto diet. However, there are ways to help overcome your problems as sometimes there are other factors that come into place.
Drink plenty of water.
Drinking water is very important in any diet especially if you are facing digestive issues. The recommended serving of water is about 2 liters or half a gallon daily.
Increase your electrolyte intake.
When on a keto diet, you are restricting certain foods from your diet hence you might be restricting certain types of nutrients as well. This is why there are many supplements out there to help you during your keto diet.
Some of the nutrients your body might be lacking of would be electrolytes like potassium, magnesium as well as sodium. These electrolytes are important and play key roles in helping to maintain your digestive system and health. Hence opting for some supplements that contain the electrolytes would be beneficial or taking food that are high in the electrolytes will definitely help improve your digestion.
Exercising will help improve your digestive health as well. Exercising more will move your muscles and strengthen your abdominal muscles when you work out.This will help your body get better.
Sleeping is important as it is a time when your body relaxes, rests, recover and repair itself. If your digestive system is not well, it might be due to the lack of sleep. Sleeping more or getting the right amount of sleep will help your digestive tract to be able to recover and repair itself and also reduce stress in your body.
Always beware of any allergies you might have and what type of food your body is sensitive to. When introducing a new diet, you might be introducing new types of food to your body that it is not used to. Hence your body might need some time adjusting and in some cases some types of food would not suit your body hence causing it to have digestive issues.
Another thing to take note off is your fiber intake. Yes fiber is to help with your digestive issues but at the same time too much fiber is also not good for your body. Always follow the suggested serving amount of fiber supplements and do not exceed them.
What are the Benefits to Consuming More Fiber?
Why Fiber? If you feel your body is low in fiber and you are facing issues in your body then maybe fiber will definitely benefit you. Fiber can not only benefit your keto diet but also help you if you aren’t on any diet.
When you consume fiber it can help you and benefit your body in the following ways:
- Improve your body’s ability in weight loss
- Aid in constipation
- Improve gut health
- Lower your blood sugar
- Lower cholesterol and glucose levels
Best Fiber Supplement for Keto
As mentioned earlier, fiber brings much benefit to your body especially when on a low carb diet like the keto diet. If you are facing digestive issues, consuming fiber will definitely help a lot and improve the health of your digestive system. It will allow you to feel comfortable in your body and make you feel healthier.
It is an essential part of your diet and is definitely something your body needs. Fiber will be able to help you maintain a healthy body weight, control your blood sugar levels and also reduce your cholesterol.
Getting fiber out of food might be hard during a low carb diet as there are many restrictions hence sometimes opting for a fiber supplement might help ease your life a little. While on a keto diet you want to ensure the supplements will aid in the keto diet and not interfere in it. Hence, below are a few recommendations on the top fiber supplements that will help while on your keto diet, making it more efficient and still maintaining in ketosis.
Ancient Nutrition KetoFIBER Powder
Finding a keto fiber supplement is tough, but Ancient Nutrition KetoFiber Powder is one of your answers. This supplement is great not just for supplying you with the fiber you need but also helps you by improving your overall health. Of course it helps your digestive systems. Some of the ingredients are chia seeds, flax seeds and MCTs. The KetoFiber supplement is high in fiber and it support keto diet as well as it contains 5 grams of fiber per serving and just 2 gram net grams of carbs, so that is great.
You can have them blended into your drinks. It mixes well with milk, smoothies and shakes. You can also incorporate them into any of your snacks. It provides you with the fiber you need but without the unnecessary carbs.
- All ingredients are natural and non-GMO
- Contains lots of soluble and insoluble fiber
- Has lots of antioxidants and minerals
- Contains a lot of healthy fats
- Only 40 calories for each serving
NOW Psyllium Husk Powder
This powder is a type of soluble fiber that comes from Plantago ovata plant. To be more specific, it is actually from the husk of the seeds of the plant. This product is highly effective and a great aid for bowel movements. When following a keto diet, sometimes one of the side effects that it might become difficult to empty your bowels, thus this product can be your solution. When you take this powder, it will absorb liquid in your gut and help keep you satiated for a long time. Therefore those who are on a keto diet to lose weight, this powder also can help you towards your goal. Another reason why this product is good for keto diet is because it does support your program. The powder is extremely low in carbs.
This product is a good powder and does come from a well-known brand. You can take it by taking one tablespoon one time a day just before any of your meal with one cup of water. You can also have it by adding it into some of you low carb snacks of by baking it together with some of your healthy baking recipes. If you prefer having it in the form of pills, you can also opt for it.
- Helps you lose weight
- A good aid for constipation
- Does not taste too good
Viva Naturals Organic Ground Flaxseed
This product is not another powder but is actually a flax seed. Many people have been incorporating it into their diets as it contributes to a lot of healthy benefits and supports a healthy lifestyle. Viva Naturals Organic Ground Flaxseed is a fiber crop that is extremely high in fiber. In fact, it has 27 grams of fiber for a 100 gram serving. Hence, it will provide you with all the fiber you need , if you need to up your fiber intake. It also contains omega-3 fatty acids and some other nutrients. Omega- 3 fatty acids are also really keto-friendly and is highly recommended for a keto diet.
Viva Naturals Organic Ground Flaxseed is completely natural and organic. You can take them by mixing it with you food and beverages and it actually mixes very well. Best is to take about two tablespoons into your drink or you can even add them into your baking recipes.
- Completely natural and non-GMO
- High in omega-3’s
- Mixes well with your food and drink
- Helps your bowel movement
Micro Ingredients Pure Organic Inulin Fiber Supplement
Inulin is also a soluble fiber. Inulin fiber is actually a form of starch that you can find it fruits and vegetables. Your gut fiber converts this inulin into short chain fatty acids providing you with several health benefits. One of the benefits is for the colon cells This supplement is a low-glycemic product making it extremely keto-friendly.
You can have them by adding into your milkshakes and smoothies or even just have it by mixing it with a glass of water. It is a great product to provide you with the fiber you need and it is even kids-friendly. The best way to have it is by taking 1 scoop per day along with fluids.
- Helps maintain optimal gut health
- Helps with your bowel movements
- It is low in glycemic
Bob’s Red Mill Raw Whole Golden Flaxseeds
This is another flaxseed product, so it is somewhat similar to the product mentioned above. It contains omega-3 acids which we mentioned earlier that is very good for people including people on a keto diet. It is good for your heart conditions and regulates your blood pressure.
This product is really low in carbs even for a keto-friendly supplement. It only has 3 grams of carbs per serving and this is something that attracts a lot of keto dieters who needs the extra fiber. It will help you maintain your keto diet and does not disrupt your ketosis one bit.
You can take it by adding them into your meals. You can practically just add it into anything, like your salads, yogurts, milk, eggs smoothies even meat. If you are too lazy to do that, you can even just take a teaspoon and directly take them on its own.
- Improves colon health
- Helps with constipation
- Free of gluten and completely organic
- It tastes good
- It contains 1,800mg of omega-3 fatty acids per serving
Heather’s Tummy Fiber – Organic Acacia Senegal
Heather’s Tummy Fiber is made from all natural Acacia Senegal which is a tree that comes from Suan. It is a natural and sugar free supplement that is used as a treatment to many abdominal and digestive problems. It is also free from gluten, completely organic and a prebiotic to increase the amount of gut flora in your digestive tract.
It is extremely supportive of ketosis, not just keto-friendly. It helps put you into ketosis if you have struggles. It contains an impressively low content of calories coming in at only ten calories and two grams of carbs per serving making it a keto dieters dream. As for the taste and texture, it is completely tasteless and unnoticeable. In fact is even colorless, so you can add them in a glass of water and take it without even noticing tis there.
- Completely organic
- Low in calories
- Reduces bloatedness and gas in the stomach
- Gluten and sugar-free
- It can cause cramps
- You may face trouble mixing it every once in a while
Garden of Life Raw Organic Superfood Fiber
Garden of Life Raw Organic Superfood Fiber is another supplement on our list. It brings you 9 grams of organic fiber that comes from flax, amaranth, quinoa, and chia, along with buckwheat, millet, and a few beans and seeds. It includes 15 superfoods that provides you with a lot of health benefits. From this 9 grams, it is divided into 5 grams that is insoluble and 4 grams that is soluble making it different from other supplements.
Just like most of the fiber supplements, it is a great relief for constipation. Other than that it can also improve your general health and well-being by helping to eliminate toxins from the body, supporting healthy cardiovascular functions, maintaining blood sugar levels and some other benefits. However, you should try to take this product regularly in order to see results. You can have them by adding them into your breakfast like your eggs, oatmeals, yogurts, smoothies or milkshakes. It mixes well and taste fine. It is highly recommended for people who have any issues with their digestive tract.
- Has lots of vitamins and nutritions
- It has 4 flavors to choose from
- Free of soy, preservatives and all artificial ingredients
- Easy to consume
Ancient Nutrition KetoDIGEST
Now, this is another supplement that comes in the form of capsules. 1 bottle contains 180 capsules. From the name, it is obvious that it is supportive of the keto diet. Ancient Nutrition is well known in the keto world with yet another keto supplement. This one is a digestive enzyme but also can work as a keto fiber supplement. It is a fermented organic botanical blend and an enzyme or probiotic blend. Most of the ingredients are good for keto dieters, so it will help you with ketosis whether to enter or maintain it.
You can take up to 3 pills a day along with each meals without worrying about your keto plans as it is really low in carbs, but high in fats and moderate amount of protein. It provides oil-based organisms and organic fermented herbs designed to support healthy digestion and absorption of protein and fat.
- Supports healthy digestion and absorption of protein and fat
- Broad-Spectrum Enzyme Blend
- Fermented Organic Botanical Blend
- Free of gluten and non-GMO
- Probiotic Blend
Benefits of Fiber Supplements
Bowel health and movements.
Normally when on a low carb diet like the keto diet, dieters face digestive issues and this will make you feel uncomfortable and uneasy. Hence taking fiber supplements will help in your bowel movements as it is able to bulk up your stool and allow you to have an easy business. It can also decrease the risk of having constipation which most people face during a keto diet.
Fiber supplements can also help improve your bowel health. Your gut also reflects on the overall health of your body. With the consumption of fiber your body is able to stay away from hemorrhoids and other diseases. Fiber is able to ferment the colon and this will keep your colon safe and avoid any diseases and maintain the health of your gut.
When you consume fiber, it lowers the LCL cholesterol which is the bad cholesterol in the body. On top of that, research has shown that foods that are high in fiber is able to reduce blood pressure, inflammation and help improve the health of your body as it is able to aid to the heart and your immune system, improving your overall internal health.
Blood sugar levels
Consuming sugar in your diet can cause your blood sugar to spike up which might lead to negative results of inflammation, insulin resistance and in extreme sugar intake can lead to diabetes.
When you take something high in fiber when you have a spike in sugar intake, it will slow down the sugar absorption hence balancing your blood sugar levels. This will allow your blood sugar levels to be regulated and less spikes.
Fiber is able to fill up your stomach, making you feel full even more than consuming foods that have simple sugars or carbs. Fiber is able to fill you up and till will cause you to feel full for a longer time and eat less as well.
This will help you to lose weight or maintain your weight and a healthy amount of body fat percentage as well. High fiber food is also low in calories hence allowing you to eat more while consuming less amount of calories.
Top Choice: now psyllium husk powder
Fiber is Important for your overall health and is known to help your body in a positive way. When on a keto Diet it is hard for you to get all the fibers you need. Hence why it is important to take fiber supplements that can help you while not interfering with your ketosis state.
One of the best fiber supplements for me would be the Now Psyllium Husk Powder as it has great ingredients inside and also great results. It is also one of the easiest supplements to take as other fiber supplements would need you to grind it before you drink it and mix it with your drink. Psyllium Husk Powder is also good in treating any digestive problems you are facing such as bloating, constipation and also diarrhea.
This is for you if:
- looking to increase fibre intake
- experiencing digestive problems.
- looking for low carb fiber supplement
Potential downside include:
- Taste of the supplement is not too nice
About The Author
Losing weight has always been a hard thing for me. I would stick to a strict diet, eating as little as I possibly could to only lose a few pounds. Sadly, after a sweet buffet dinner, I would gain all the “lost” weight back. Keto Diet allows me to consistently lose and maintain my weight while enjoying the most fattening food I can possibly imagine. Let me show you how.