What's the Best Fiber Supplement for Keto?
Reviews & Buyer's Guide
Countless studies have proven that the keto diet is excellent for losing weight, increasing “good” cholesterol levels, and even lessening the risk of deadly heart diseases. However, because the diet cuts down on fiber-rich carbohydrates like fruits and grains, it’s common for those on keto to have problems in the bathroom – whether it’s going too much or not going at all – and some people become so frustrated by this that they give up the lifestyle altogether.
Luckily, it’s possible to replace the fiber lost from the diet itself by taking keto-friendly fiber supplements.
In this review of low carb fiber supplements, we’ll be taking a look at three of the best products to improve your digestive system and solve the issue that people on a diet might encounter.
But first, it’s important to note that not getting enough fiber isn’t a keto-exclusive problem – most people, diet or no diet, aren’t getting enough of it anyway. Plus, fiber supplements can have a whole host of additional health benefits, including improved regularity, reduced constipation, and less bloating that you might want to take a look at. Now, let's get into the review of our favorite products to help you keep a normal bowel movement.
6 Best Fiber Supplements for Keto Dieters
1. NOW Psyllium Husk Powder
Despite its strange sounding name, psyllium husk comes from the seed husks of the Plantago ovata plant. As a natural laxative, Psyllium Husk is mainly used to relieve constipation that might be caused by low-carb diets. This dietary fiber powder dissolves easily in your favorite beverage or can be baked into your low carb Bundt cake or muffins. It’s a very convenient way to get the fiber you need and enjoy a great snack at the same time.
So, is Psyllium Husk Powder low carb?
When it comes to supplements, carbs are usually the main issue for keto dieters. So, are there a lot of carbs in psyllium husk powder, and will those carbs ruin your keto diet? Just to put things in perspective, it’s recommended that those on the keto diet consume no more than 15 to 30g of carbohydrates per day. So, with a relatively modest carb load of 8 g per serving and a recommendation of one serving per day psyllium husk powder should not interfere with your keto diet plan.
2. Heather's Tummy Fiber - Organic Acacia Senegal
Made from 100% natural Acacia Senegal, a deciduous tree native to Sudan, Heather’s Tummy Fiber is a natural sugar-free supplement that is used to treat a broad range of digestive and abdominal problems. It is gluten-free, organic, and acts as a prebiotic to increase the amount of healthy gut flora in your digestive tract. Plus, it dissolves colorless and tasteless, so if you hadn’t watched yourself pour it into your water, you might not know it was there.
Most of the people who use this sugar-free fiber supplement for keto report success, even those suffering from IBS, a chronic and painful to treat the digestive issue. And with only ten calories and two grams of carbs per serving, Heather’s Tummy is an excellent option for those looking for a low-calorie and low-carb fiber supplement that works well for keto.
3. Bob's Red Mill Raw Whole Golden Flasxseeds
Flaxseed is a standard low-carb supplement, but Bob’s Red Mill Raw Whole Golden Flaxseed is unique in that it also contains omega three fatty acids, which are great for your heart's health and lowering blood pressure.
There aren’t any truly “no carb” fiber supplements, but keto isn’t a “no carb” diet, it’s a low carb diet. But at only 3g of carbohydrates per serving, Bob’s Red Mill Raw Whole Golden Flaxseed is closer to a carb-free supplement than most other products and indeed works well for keto dieters (go here for our favorite exogenous ketones supplement).
Golden flaxseed can be incorporated into dozens of different meals, including salads, yogurt, eggs, smoothies, and meat. But before you can start sprinkling this low-carb ketogenic fiber supplement on your food, you’ll need to grind it first, which is easy to do with a simple kitchen coffee grinder.
4. Ancient Nutrition KetoFIBER Powder
Fiber presents a kind of catch 22 when it comes to the keto diet. On the one hand, you need fiber to maintain a healthy and effective digestive system. On the other hand, fiber contains carbs. The only reasonable solution is to find a fiber supplement that that's low in carbs, like Ancient Nutrition KetoFIBER Powder.
A lack of fiber is one of the key factors in people not getting what they want from the keto diet. Their digestive systems get backed up, they feel bloated instead of lean and energetic, and nutrient absorption and overall health suffer. KetoFIBER provides 5 grams of fiber per serving while only adding 2 grams of carbohydrates to your daily carbo load.
KetoFIBER uses flax seeds, ginger root, apple cider vinegar, medium-chain triglycerides (MCTs) and other superfoods to deliver the fiber your system desperately needs while upping overall nutrition at the same time. It’s a powerful, high-quality combination that’s sure to provide you with the results you’re after so you can get the most from your keto or paleo diet.
KetoFIBER mixes well into smoothies, shakes, water or your favorite low carb recipes and gets to work quickly to restore and maintain order in your gut. There's a modest 40 calories per serving, and the taste is better than you probably expect from fiber powder.
5. Viva Naturals Organic Ground Flaxseed
If your keto weight loss and conditioning efforts have been stalled by a lack of fiber, there are a lot of fiber supplements on the market to choose from. The problem is many of them are loaded with carbs. One that isn't is Viva Naturals Organic Ground Flaxseed.
Ground flaxseed is naturally high in fiber but is also naturally low in carbohydrates. That’s good news for keto dieters trying to stay under that carb limit of 20 grams per day. Flaxseed is also high in omega 3 fatty acids which can lower your risk of heart disease, improve eye health, boost your immune system and make you feel more mentally alert.
At a mere 1.5 grams of carbs per serving, Viva Naturals is one of the lowest-carb fiber supplements on the market. But it's not just some genetically modified mutant food. It's completely organic and ground in an age-old method that ensures effective dispersal in your digestive tract.
6. Pure Organic Inulin Fiber Supplement by Micro Ingredients
Inulin is a type of fiber that is prized for its ability to make you feel full after ingesting it. That’s important when you’re on the keto diet because you want to avoid binge eating or eating between meals because you feel hungry. But the benefits of inulin don’t stop there.
Studies have shown that inulin also removes cholesterol from food as you’re digesting it and that it stimulates the digestive system and helps stabilize blood sugar levels. There is also some preliminary evidence that it helps your body absorb calcium better. And that’s important for maintaining strong bones as we get older.
The organic inulin fiber in this supplement has the effect of scouring your GI tract of unwanted bacteria and keeping things moving so you can flush toxins from your system quicker and more effectively. It’s harvested from pure natural chicory root and contains a low 2.2 grams of carbs per serving, along with only 10 calories and zero sugar.
What is Dietary Fiber?
Dietary fiber is a carbohydrate that allows us to feel full faster, which means that it's a great way to lose weight. It's also known for preventing or relieving constipation and aiding in digestion, which is why some people also use it to normalize their bowel movements and maintain their gastrointestinal health.
Some dietary fibers are soluble while others are insoluble. The first one dissolves in water and has the added benefit of lowering your body's cholesterol and glucose levels. Oats, beans, citrus fruits and psyllium are some good sources of this. Insoluble fibers, on the other hand, do not dissolve in water. This is the type of fiber that promotes digestive health, and people who suffer from constipation and irregular bowel movements love this. Whole-wheat flour, lentils, potatoes and flaxseed are foods that contain insoluble fiber, so if you want to do away with tummy issues and unexpected trips to the toilet, you should add these foods to your diet or take a supplement that contains them.
More Tips for Improving Digestion on Keto
Unfortunately, even with the help of a low carb fiber supplement, you may still find yourself with gastrointestinal issues on any low carb diet. That’s because sometimes, those problems aren’t caused by lack of fiber in your keto diet. Make sure you’re doing the following tips to prevent digestive problems that might still be encountering:
- Drink plenty of water. Two liters, or half a gallon, is the recommended daily amount.
- Increase your electrolyte intake. Nutrients such as potassium, magnesium, and sodium (see our recommendations) are needed to maintain proper digestive health.
- Exercise more. Working out strengthens your abdominal muscles and gets intestinal muscles moving.
- Get enough sleep. Give you digestive tract some time to recover and reduce stress.
- Be aware of food sensitivities and allergies. A new diet usually means you’re eating new foods that you’re body isn’t used to.
- Too much fiber. Never take more than the recommended amount of any supplement.
What are the Benefits to Consuming More Fiber?
If you are low on fiber and want to get it up more than average, or you're on keto, and you want to get your game to the next level, you will want to hear this. An increased fiber intake doesn't only improve your keto lifestyle but also has numerous benefits even if you aren't on any diets. Here they are:
How Much Fiber Should I Have on a Keto Diet?
The recommended daily fiber intake while on the keto diet is 25 to 30g. An average adult only gets about 15 to 18g per day which makes it hard to achieve the daily recommended dosage without the help of supplements.
A List of Food to Get the Best Kind of Fiber from:
Here are some foods that have a lot of fiber than carbohydrates. These are all excellent choices for people on a low-carb diet. Here they are:
Final Thoughts: Which Fiber Supplement is the Best?
If you’re thinking about starting the keto diet, fiber pills are a must. Dietary fiber is essential for healthy digestion and regular bowel movements. In addition to checking out the best fiber supplements for low carb diets, you should also take steps to make sure your digestive issues aren’t being caused by something else, such as a lack of exercise or sleep.
While all three of the products we reviewed are practical, affordable, and safe to use, NOW Psyllium Husk is our favorite because it provided the same benefits as the others and we found it to be the easiest to take. Also, Psyllium Husk may be useful in treating a wide range of digestive problems, including bloating and IBS, in addition to constipation and diarrhea.