What's the Best Fiber Supplement for Keto?
Our Favorite Low-Carb Sources
Countless studies have proven that the keto diet is great 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 easy 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 health and solve the issue that people on the 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 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.
3 Best Fiber Supplements for Keto Dieters
1. NOW Psyllium Husk 500 mg
Despite its strange sounding name, psyllium husk comes from the seed husks of the Plantago ovata plant. As a natural laxative, Now Psyllium Husk is mainly used to relieve constipation that might be caused by low-carb diets. The dietary fiber tablets are not dissolved in water, but rather swallowed like any other pill which makes it a very convenient way to get the nutrients that you need when you want it.
When it comes to any additional 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, the lifestyle recommends no more than 15 to 30g of carbohydrates. At only 1.3g per serving and a recommended two servings per day, we can definitely say that psyllium husk is low carb and will not interfere with the diet at all.
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’s easy to take – it dissolves colorless and tasteless, so if you hadn’t watched yourself pour it into your water, you wouldn’t even 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 digestive issue. And with only ten calories and two grams of carbs per serving, Heather’s Tummy is a great 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 Flaxseeds
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 is incredibly versatile and 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.
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.
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 for two reasons. First, it’s the easiest to take. Also, it's just a pill that you just ingest and do not need to worry about anything else after that, unlike the other two recommended products. Secondly, people have also found that psyllium husk can be used to treat a wider range of digestive problems, including bloating and IBS, in addition to constipation and diarrhea.