A keto diet is a low carb, high fat diet that is thought to bring many health benefits. Basically replacing most of your carbohydrate intake with fatty foods instead, ultimately putting your body into a ketosis state.
A ketogenic health diet can bring a number of great health benefits by reducing blood sugar and insulin levels and is a great way of losing weight without counting calories.
However, a slight drawback is that many fibre rich foods tend to be carb heavy, so a keto diet can sometimes mean getting the essential fibres that you need is a bit of a challenge. A common side effect as a result of a keto diet can be a bloated gut and issues with bowel movement.
Therefore, adding a fibre supplement to your diet is a great way of getting the benefits of the keto diet, whilst also having a healthy body and gut, and fibre levels that you need. We’ve created a guide of some of the best fibre supplements on the market.
In a hurry? Then we’ve picked our top pick for you below.
Our top pick for you is the Now Psyllium Husk powder. This is an excellent form of soluble fibre.
Psyllium husk comes from seed husks of the Plantago ovata plant and works as a natural laxative to help relieve the effects of constipation that some may experience whilst on a keto diet.
With this supplement you simply need to mix it vigorously into water or a juice, or you could even add it into some larb carb bakes or on any foods that you may fancy.
It is recommended that you consume this supplement once a day. Each serving contains a modest amount of carbs so it isn’t going to interfere with a low carb keto diet.
This product is GMP quality assured and has been tested for stability, potency and product formulation.
Next up is the Metamucil fiber supplement. This four in one fiber supplement helps to control your appetite so that you feel less hungry in between your meals.
Taking metamucil everyday helps to support heart health by lowering cholesterol. This supplement also helps to maintain healthy blood sugar levels and the natural plant based psyllium fiber helps to promote healthy digestion and regularity.
This fiber supplement is also great for helping you to feel lighter and healthier by removing any body waste that is holding you down.
For people who are new to taking this supplement it is recommended that you begin consuming it once a day before increasing it to your desired daily intake, however it is suggested that you take this three times a day maximum.
Next up we have chosen Heather’s Tummy Fiber, a supplement that is intended for use under medical supervision.
It is a 100% organic acacia powder which is formulated to help ease IBS, constipation or diarrhoea, side effects that are common to experience on the keto diet. The prebiotic fibres help with the growth of good bacteria in the gut.
It is a supplement that is non GMO, CRC kosher, gluten free and does not contain any FODMAPS, which helps to improve the stability of the bowel.
When used as part of a diet, this supplement is effective in regulating bowel motility as well as increasing good gut flora and decreases gassiness and bloating.
Our next choice is the Acacia fiber powder by NOW.
This is a highly soluble formula which can be mixed easily into your food or drink making it a versatile option to cater to your uses.
This product has multiple health benefits as it can reduce your blood cholesterol, help with weight loss, improve bowel movements and also help to improve intestinal health.
This supplement is made with Acacia fiber and 100 grams of this fiber contains around 90 grams of fiber.
Acacia fiber is also thought to be an effective source in aiding weight loss as it is believed that consuming 30 grams of acacia fiber over a six week period, will result in lower body weight and a reduction in body fat.
It is also an organic option which is gluten free too.
The inulin powder is a natural prebiotic water soluble fiber supplement. It helps to promote digestion, gut and colon health whilst also nourishing good bacteria in our bodies.
Inulin is a fiber that is known for its ability to make you feel full after digesting it. This is an important factor when following a keto diet as most people tend to avoid eating in between meals, so a supplement that keeps you feeling fuller for longer is an ideal option.
Inulin can also help to remove cholesterol from foods when you are digesting it which helps to stimulate digestive health and stabilizes blood sugar levels.
This supplement can also help with clearing your tract of unwanted toxins and bacterias, as it keeps things moving through your system quickly and more effectively.
You can take this supplement in between or with meals, or if you choose you can also mix it into smoothies or shakes.
Finally we have chosen the Benefiber supplement which is a completely natural daily fibre supplement powder. This supplement can easily be consumed by adding the powder to your favourite foods or drink, allowing you to choose the way of consuming it that works best for you.
As well as being a 100% natural powder, it is also gluten free and sugar free and dissolves into a clear solution.
It works to support your body’s digestive system by nourishing good bacteria and the prebiotic fiber of wheat dextrin can help to support overall digestive health.
Buyers guide
When making the decision to follow a keto diet it is really important to ensure that you are also getting all the health essentials that you need. Introducing fibre supplements as part of this diet is a great way to ensure that you are still getting all that you need to be healthy.
You may find that there are many different products on the market and sometimes it can be difficult to know what to look for in an effective fiber supplement.
Overall health
Fiber supplements can have a great impact on improving your health in a variety of ways.
Your overall health will be greatly impacted by the consumption of these fibers. Dietary fiber tends to travel straight to our intestines and are good for supporting the growth of good bacteria in our bodies. Good bacteria is needed to fight off other bacterias and viruses.
Weight loss
Consuming fibre supplements are also great for helping with weight loss as they decrease the pace in which your body digests the food once you have eaten, leaving you feeling fuller for longer. It is also great for helping you to last longer in between your meal times.
Bowel Movements
Practically all fiber supplements will benefit and help to improve your bowel movements. As mentioned previously, this is an issue which many people face on a keto diet. Fiber supplements tend to have a laxative effect and therefore keep stools moving through your body.
Good bacteria
Bacteria in your gut also helps with improving digestive issues as mentioned above, fiber supplements support the growth of good bacterias in our bodies, therefore increasing the amount that we have means that we are less likely to experience digestive issues.
Before you purchase a fiber supplement it is useful to note a number of factors that we have listed below to ensure that you are fully aware before purchasing them.
Impressively, many fiber supplements will also now cater to those with different dietary requirements meaning that they are available for the majority of people to use. Most will be gluten free and many of them are also now suitable for vegans and vegetarians too.
Fibre supplements are also very versatile. If you aren’t a lover of drinking powdered liquids then you can use these supplements when you’re baking and cooking, meaning that you are still digesting them but with your food instead. Many are also great for mixing into smoothies and juices too.
It is also important to consider the cost as you will find some fiber supplements on the market vary rather considerably in the cost. You will find that some are good cost effective options, as you will get a larger amount per pack for the price.
Frequently asked Questions
Do fiber supplements contain any carbs?
A keto diet is based on low carb consumption, meaning that you can have low levels of carbs in your diet. You will find that some fiber supplements contain carbs but these will be low levels and therefore will not negatively impact your diet by taking them.
What other sources can I get fiber from?
As well as fiber supplements there are also a number of foods available that are fiber rich and low on carb content making them great as part of a keto diet. These may include high fibre cereals as well as a number of fruits and vegetables such as broccoli, cauliflower and blackberries. Getting your fiber in this way is a great option for those who may not enjoy taking supplements.
Are there any side effects of taking fiber supplements?
Even though fiber supplements are a good introduction to a keto diet as they bring a number of benefits for a healthy body, it is important to remember that having too much fiber has its side effects too. Some people may experience bloating, abdominal pain, loose stools or diarrhea, temporary weight gain or reduced blood sugar levels. Therefore it is important to take them in moderation and the amount that suits you without exceeding the guides given on the packaging.
How should fiber supplements be consumed?
It is important to introduce fiber supplements into your diet in moderation as using them too quickly can bring some side effects such as bloating and cramping, hence why you will find that many fiber supplements would advise you to introduce them into your diet slowly and then gradually build up the amount that you are consuming. However, the product will provide you with guidelines on when you should be taking the supplement and also how much you should be taking, therefore it is important that you adhere to these levels and don’t exceed the amount that it recommends to take as this can cause side effects.
How you digest fiber supplements is based upon personal preference. You may find that some are only suitable for use with liquids, therefore you will have to drink them but others are suitable for consumption with foods too. There are plenty of ways to be creative with how you consume them as many can be mixed into smoothies or used over foods such as pancakes and bakes.