If you’ve ever been on Keto, especially strict keto, then you understand that being scared or feeling like you won’t keep up is a normal part of the journey.
For me, 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.
However, the process turned out smooth. I only had one recurrent problem, though – constipation. It’s a common problem for people on Keto.
I found a solution that can save you the discomfort – consuming the right amount of fiber. Does it help? And, which fiber supplements should you go for? We have that, and more.
But first…
How I picked the 5 best supplements for Keto
If you have been following my blogs, you probably know that I love testing different products; Especially if they relate to weight loss and fitness. And in coming up with this list of supplements, I tried a couple of brands.
I won’t say that I tested every fiber supplement for Keto in the market because that would be a lie. Instead, I applied the rule out method. First, I came up with a huge list of supplements, then removed the outright bogus from my list leaving me with a few to test. Here is how I did it:
- I did a random search across the internet and picked 103 supplements.
- I then looked at the companies behind the products. Are they transparent enough to be trusted? Have they disclosed the ingredients making up their supplements? Because if a company is not transparent with what makes up their product, then I would never recommend the same to my family- you are my family.
- Another question I asked myself is, do these brands listen to their customers? Do they respond to questions on forums about their products? If they don’t, then all they care about is your bucks! This is how I eliminated more than half the products without testing.
- I also tried checking if there was any scientific study that supported the products. The last thing I would ever do is consuming any product -especially supplements- that has no scientific support. At this stage, I only picked supplements with peer-reviewed scientific backing.
- The last stage before buying and testing involved checking what other users said about the product. My assumption is, if almost 60% of a product’s users are complaining, then high chances are that the product is ineffective. At this stage, I was only left with 11 products.
- I then compared the 11 products on pricing, effectiveness, purity, and ease of use. Other factors I put into consideration in coming up with the list include product safety, ingredients, and their scores on reputable review sites, such as trust pilot.
Why I ranked "NOW Psyllium Husk Powder" First.
- Has no artificial flavors. It doesn't have a great taste, but works wonderfully for me!
- No added sugars and that makes it perfect for use when losing weight.
- It is also high in soluble fiber. Each tablespoon contains 6 grams of soluble fiber and 1 gram of insoluble fiber.
- I find it very cost effective. This package gives you almost twice the quantity you get buying in a jar.
Which are the Best Fiber Supplement For Keto?
Check out the following list;
1. NOW – Psyllium Husk Powder
And what made me like this product is the fact that it comes with no artificial flavorings. But to be honest, it doesn’t taste great. I had to mix it with orange juice; otherwise, it tastes like wood.
But taste aside, it’ll give you results. It’s a gentle laxative that will make your bowel movement easier, so constipation will be a thing of the past.
The powder is also high in soluble fiber, which makes it very effective with weight loss. You see, the soluble fiber will 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!
However, try not to mix it with warm water or warm drinks. Doing so makes it jell so quickly. Instead, try a cold drink from the fridge that gives you enough time before it eventually jells.
I also find it reasonably priced and cost-effective – $20.19 for 700 grams Pack. Buying the same product but in a jar(680 grams) will cost you $26. I saved $7 and still got 20 grams extra.
What I like:
- I like the fact that it has no artificial flavorings
- It also promotes healthy weight loss
- Undergoes regular testing
- Promotes a healthy gut
What I don’t like:
- Doesn’t have the best taste
How to take the supplement
I use 9gms (1 tablespoon) of the product once a day alongside a meal and some form of drink e.g. juice or cold water.
Check Out the Pricing On Amazon2. NOW – Organic Acacia Fiber
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.
One thing I didn’t like though, the bottle came 3/4 full, and I felt cheated somehow. Plus, it doesn’t have a taste. Nevertheless, it gave me instant results. If you are having a loose stool, it will help solidify the movements in just hours.
What I like:
- High fiber content
- Organic product with no artificial ingredients
- Eliminates constipation
- Promotes weight loss
What I don’t like:
- Not the best taste
How to take the supplement
Mix 9gm of the powder in your favorite drink and drink one serving daily.
BCheck Out the Pricing On Amazon3. Viva Naturals – Organic Ground Flaxseed
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.
What I like:
- Purely organic
- Helps with weight loss
- Contains high levels of omega-3 fatty acids
- Fine and soft hence mix well
What I don’t like:
- Shouldn’t be your only source of fiber
How to take the supplement
Mix 28 to 42 grams of the product in your favorite drink and use daily
Check Out the Pricing On Amazon4. Ancient Nutrition – Keto Fiber
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.
What I like:
- Rich in anti-oxidants
- Has additives such as MCT oils which are keto-friendly
- Nutrient-packed
- Boasts a sweet taste
What I don’t like:
- Contains a fairly low fiber-content compared to similar products
How to take the supplement
Mix one scoop of the powder in water or almond milk and take at least once a day.
Check Out the Pricing On Amazon5. Benefiber Daily Prebiotic Dietary Fiber
This list would be incomplete without Benefiber – one of the best fiber supplement for Keto.
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.
What I like:
- 100% natural with zero artificial additives
- Gluten-free
- Dissolves completely in water
- Acts as a prebiotic
- It’s sugar-free
What I don’t like:
- Might take longer to work
- Tasteless
How to take the supplement
Mix a scoop of Benefiber in water or your favorite beverage and take once or more a day
Check Out the Pricing On AmazonDo You Need Fiber Supplements When On Keto?
A big fat yes (didn’t see that coming uh?). Here’s why;
1. Fiber supplements promote a healthy bowel
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?
2. Controlled blood sugar levels
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.
3. Healthy weight loss
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?
4. Reduced cholesterol levels
If you’re on keto, you already know that high cholesterol levels 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.
5. Improved gut health
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?
So, how did we come up with this list? Good question. Check out the following tips;
How to Choose the Best Fiber Supplement for Keto
We considered the following things;
1. Ingredients
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.
2. Fiber content
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.
3. Carb content
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?
Tips for Improving Digestion While on the 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
Why I ranked "NOW Psyllium Husk Powder" First.
- Has no artificial flavors. It doesn't have a great taste, but works wonderfully for me!
- No added sugars and that makes it perfect for use when losing weight.
- It is also high in soluble fiber. Each tablespoon contains 6 grams of soluble fiber and 1 gram of insoluble fiber.
- I find it very cost effective. This package gives you almost twice the quantity you get buying in a jar.
Let’s Wrap This Up
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.
FAQs
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.
Enjoyed your read? Here’s another article on everything you should know about keto I think you’ll love.
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Your style is so unique compared to many other people. Thank you for publishing when you have the opportunity,Guess I will just make this bookmarked.2
Thanks a lot, my friend. Appreciate it