Keto didn’t turn out bad after all. I was on strict Keto, and before I got hooked up I must admit I had the wrong perceptive about what strict diets are all about. I mean the whole idea of having a program control what and when I eat felt like a little prison at first. I don’t know about you, but I hate prisons.
When I started seeing the results, I got more motivated. The process was smooth. I only had one recurrent problem, though – constipation. It’s a common problem with Keto. However, consuming the right amount of fiber saved me the discomfort. On this list are the best fiber supplements for Keto I got to try out.
- Do You Need Fiber Supplements When On Keto?
- Which are the Best Fiber Supplement For Keto?
- How to Choose the Best Fiber Supplement for Keto
- 1. Ingredients
- 2. Fiber content
- 3. Carb content
- 4. How you take your supplement
- Tips for Improving Digestion While on the Keto
- Let’s Wrap This Up
A big fat yes (didn’t see that coming uh?). Here’s why;
Fiber is key for a healthy bowel. It helps lower the risk of hemorrhoids and other common bowel infections.
Is that all? Not at all.
Having a hard time in the bathroom? Constipation, you say? Fiber will help normalize bowel movement by increasing the size and weight of your stool, even softening it.
Don’t give me that look, yet. A bulky stool is easier to pass. And before you ask, fiber also helps solidify watery stool by absorbing the water. Enough of the ‘stool-talk’. Why else do you need fiber?
Before you say anything, it’s crucial to note that improved blood sugar levels are important to both healthy and diabetic patients.
Soluble fiber, for instance, slows down sugar absorption hence improved blood sugar levels.
For healthy peeps, insoluble fiber is known to help in reducing the risk of type-2 diabetes.
Let me guess – you’re on Keto to lose some weight.
A bigger percentage gets hooked up on Keto for healthy weight loss. And it helps. So, how does fiber help with that? Glad asked.
Fiber makes you feel full for longer. This way, you won’t have to eat regularly, hence lowering the number of calories you eat. With reduced calories, you’ll lose lots of weight faster. Cool, right?
If you’re on Keto, you already know that high cholesterol level is one enemy you can’t dine with. Soluble fiber may be that one shot at the enemy that you should take. It may help reduce the levels of bad cholesterol.
Experiencing some digestive issues? I can imagine the level of discomfort. The problem is often associated with reduced good bacteria lining on your gut. So, how do we correct this?
Supplementing with fiber will help increase the number of bacteria. And, voila, gut and digestive problem solved! Ready to answer the big question?
Check out the following list;
Top of our list is Psyllium Husk Powder from the legendary Now Foods Industries. It’s a soluble fiber that comes from the seeds of a plant called Plantago ovata. It’s a gentle laxative that will make your bowel movement easier, so constipation will be a thing of the past.
The soluble fiber will also absorb the water in your gut hence increasing satiety and promoting healthy weight loss. And here’s the best news – the product undergoes monthly lab testing. How cool is that!
- It’s a mild laxative
- Promotes healthy weight loss
- Undergoes regular testing
- Promotes a healthy gut
- Doesn’t have the best taste
I use 9gms (1 tablespoon) of the product once a day alongside a meal and some form of drink e.g. water.
Organic Acacia Fiber is yet another excellent product on our list. When I told you these guys are the best in the game, I meant it.
Organic acacia fiber comes from Acacia Senegal tree – a common tree in Africa and some parts of India.The products boast lots of health benefits.
For instance, in this 6-weeks study, participants who consumed 30gm of Acacia Fiber noticed reduced body weight. They also noticed reduced general body fat. Just so you know, the product is gluten-free and mixes well in liquids.
- High fiber content
- Organic product with no artificial ingredients
- Eliminates constipation
- Promotes weight loss
- Not the best taste
Mix 9gm of the powder in your favorite drink and drink one serving daily.
Organic Ground Flaxseed boasts high-fiber content and omega-3 fatty acids. Get this – one serving contains up to 27 grams fiber. How about that!
The product is also purely organic with no artificial additives. It also contains antioxidants which are excellent for Keto. The product is fine, smooth, and mixes well in your favorite drinks.
- Purely organic
- Helps with weight loss
- Contains high levels of omega-3 fatty acids
- Fine and soft hence mix well
- Shouldn’t be your only source of fiber
Mix 28 to 42 grams of the product in your favorite drink and use daily
Here’s a cocktail of fermented herbs, fiber-rich superfoods, and MCT oil. But that’s not all. The product is a blend of both soluble and non-soluble fiber. It also comes with extra minerals, antioxidants, and coconut fats.
Such boosts Ketone production. It also comes with fermented herbs for better digestive health. KetoFiber easily mixes, and its subtle sweet taste will leave you craving for more.
The sweet taste from sweeteners also contributes to higher fiber and antioxidant content. One scoop of KetoFiber contains 2 grams of fat, 4 grams of proteins, 5 grams of fiber, 7grams carbs, and 40 calories.
Mix one scoop of the powder in water or almond milk and take at least once a day.
- Rich in anti-oxidants
- Has additives such as MCT oils which are Keto-friendly
- Boasts a sweet taste
- Contains a fairly low fiber-content compared to similar products
This list would be incomplete without Benefiber – one of the best fiber supplements of all time. Did I say one of the best? Yes.
First off, the product is 100% natural. Yes, 0 artificial additives. Because it also acts as a prebiotic, the product ensures you have a healthy digestive system.
On the flip side, though, the product might take longer to work in acute conditions. The product is also gluten-free and mixes well in water.
- 100% natural with zero artificial additives
- Dissolves completely in water
- Acts as a prebiotic
- It’s sugar-free
- Might take longer to work
Mix a scoop of Benefiber in water or your favorite beverage and take once or more a day. So, how did we come up with this list? Good question. Check out the following tips;
We considered the following things;
You’ll want to go for a supplement without many unnecessary additives and ingredients. Keep it natural. Ensure the supplement you choose doesn’t contain anything you’re allergic to as an ingredient. Your healthcare provider can help with this.
You also think this should have been first on the list, right? Well…
Fiber is the main thing you’re looking for in these supplements. It’ll only make sense that you go for a product with as much fiber as possible. While at it, ensure the fiber is as closest to the original source as possible.
While on Keto, you have a carb limit. Going above this will only mess up your Keto. Ensure the number of carbs per serving in your supplement doesn’t go above your daily carb requirement.
4. How you take your supplement
Do you prefer powder, pills, maybe? This is also a factor you should consider. Go for powder if you’re looking for something easy to take. The versatility of powders also allows you to mix it with your favorite drinks.
If powders aren’t your thing, then pills will serve you right. So, what are the other ways of improving your digestive health while on Keto?
Supplements, not your thing? Maybe you should try out the following tips;
- Stay hydrated. Drink at least one gallon of water daily for consistent stool and general health
- Get plenty of sleep. Getting enough sleep reduces stress and stress-related digestive issues like diarrhea and constipation
- Stay active. Regular productive workouts strengthen your intestinal muscles. Such relieves constipation and promote better digestive health
Whether or not you’re on Keto, fiber is one of those nutrients you shouldn’t cut out on. From improving your gut health to helping with weight loss and regulating blood sugar levels, fiber boasts lots of health benefits.
Above is the list of the top 5 best fiber supplements, tested, and arranged from the best. They are also affordable. Now go, my friend, and get yourself a bottle (or sachet)! Which product do you think we should add to this list? Let’s meet in the comments.
That’s all for today folks. Hope it helps.
Which is the best fiber supplement for Keto?
The list above contains 5 of the best fiber supplements in the order of merit. However, Psyllium Husk Powder from Now foods is top of the list.
Should I use fiber supplements when on Keto?
Yes. Most foods on the Keto diet tend to be low on fiber, and this could lead to some digestive problems. Using these supplements will also see you enjoy multiple health benefits.
How do I add more fiber on my Keto diet?
Supplementing with the best fiber supplement for Keto is the easiest way to add more fiber to your diet. Alternatively, eating foods such as avocados, chia seeds, flax seeds, almonds, blackberries, sweetened coconut meat, and raspberries helps, too.
Does fiber cancel out carbs on Keto?
Fibers are carbs your body can’t digest. As such, we don’t count it towards carbs that trigger an insulin response and prevent your body from going into Ketosis.
How do you prevent constipation when on Keto?
The above supplements are excellent in preventing constipation. Alternatively, staying hydrated, getting enough sleep, and staying active can also help.