If you know that you have enough leafy greens and broccoli in your diet, but you are still bloated, constipated or have diarrhea and abdominal pain …
It can be the keto flu, which happens when your body starts burning fat for fuel instead of carbs.
And here is the thing…
Your GI upsets may even have nothing to do with Keto diet.
Plenty of people with IBS or chronic bloating choose Ketogenic diet because it’s one of the healthiest diet options out there.
As the keto community keeps growing in recent years, more people looking into keto fiber foods and supplements.
The reason is that the keto diet excludes many fiber-packed foods because these are also rich in carbs.
So which are the best keto fiber supplements? Which are the best keto fiber foods?
Read below to find out…
We also have plenty of tips to improve your overall digestion.
Best Fiber Supplements for Keto
Without further ado, here are the top fiber supplements that can fit in any keto meal.
#1 NOW Psyllium Husk Powder
This Psyllium Husk keto-friendly fiber supplement is a form of soluble fiber. Its main benefits are to build muscle and to solve constipation problems.
Psylliumassists in weight loss and improves the health of your gut flora. Even better, these products are lab-tested every month.
Summary: Psyllium Husk Powder is the best fiber supplement for improving bowel movements and helping you lose weight.
#2 Viva Naturals Organic Ground Flaxseed
Flaxseed is rich in fiber and omega-3 fatty acids, as well as various nutrients.
Flaxseed contains 27% fibers and just 0.01% carbs, so keto dieters love it.
Viva Naturals flaxseed fiber powder is 100% organic, with minimum pesticides.
This supplement includes fine ground flaxseed which is easy to mix in your keto food.
With plenty of antioxidants that aid your immune system, Viva Naturals benefits your digestive system too.
Summary: Viva Naturals Organic Ground Flaxseed has various health benefits, preventing any heart disease and stabilizing your bodyweight, but you need another source of daily fiber.
#3 Heather’s Tummy Fiber – Organic Acacia Senegal
Heather’s Tummy Fiber is a supplement that can fit in any keto meal plant, but it’s intended for use under medical supervision.
This supplement has been devised to assist in treating the Irritable Bowel Syndrome and acts like a prebiotic.
This product keeps your digestive system healthy, relieving symptoms like pain, diarrhea, and constipation.
Heather’s Tummy Fiber is a USDA organic product, with no gluten and 100% soluble fiber.
Summary: Heather’s Tummy Fiber is a medical supplement devised against IBS.
#4 Benefiber Daily Prebiotic Dietary Fiber
Benefiber Original is one of the best keto-friendly fibers. It’s 100% natural, and it acts like a prebiotic, so it maintains the health of your digestive system.
On the other hand, it takes longer to work against acute conditions.
You can add it to any food or drink, it has no taste and dissolves completely in water.
There are no gluten or sugar in Benefiber Original.
Summary: A natural prebiotic, Benefiber Daily is taste-free and dissolves quickly.
#5 Bob’s Red Mill Raw Whole Golden Flaxseeds
Flaxseed (Linumusitatissimum) is a good source of fiber and omega-3 fatty acids. This product contains lignans and 1800mg Omega-3.
It’s USDA certified organic, with no gluten and can fit various diets, including Vegan, Kosher, and Paleo.
You can use it in various ketogenic recipes to decrease your blood sugar and cholesterol, making sure you get enough fiber.
That way, you can lose weight, improve your bowel movements and diminish your hunger pangs.
However, Flaxseed is estrogenic, so you need another fiber source.
Summary: This supplement can decrease cholesterol and is an excellent addition to any low carb diet.
#6 Ancient Nutrition KetoFIBER Powder
This keto-friendly fiber supplement contains a mix of organic superfoods rich in fibers, fermented herbs, and MCT oils.
It is one of the best products in its category, thanks to a blend of soluble and insoluble fiber, healthy coconut fats, minerals, and antioxidants.
Ancient Nutrition KetoFIBER Powder can fit any diet. It contains 40 calories, 5 grams of dietary fiber and 2 grams of net carbs per serving.
I like how easy it is to mix it, the subtle sweet flavor and the fact that it doesn’t bring you out of ketosis as other supplements do.
Summary: Great for consuming enough fiber on low carb and the ketogenic diet, this is genuinely a keto multivitamin supplement.
#7 NOW Organic Acacia Fiber Powder
Acacia fiber is linked to numerous health benefits. Research from American Journal of Cardiology found that Fifteen grams of acacia fiber taken daily, helped with managing plasma cholesterol concentrations in blood.
Studies published in Nutrition Journal mentioned that consuming Thirty grams of acacia fiber powder for six weeks resulted in lowered body weight and body fat reduction by 2%.
Acacia fiber is a soluble fiber that contains 90 grams of fiber for every 100 grams.
The Organic Acacia Fiber Powder from NOW is organic, gluten-free and easy to mix in smoothies.
This product has various health benefits. It can reduce your blood cholesterol, help you lose weight and improve constipation.
What is Dietary Fiber?
Dietary fiber should be part of any meal plan because it prevents digestive problems like constipation or diarrhea.
You can find dietary fiber in vegetables, whole grains, and some fruit.
Dietary fiber isn’t entirely absorbed by your body, as opposed to carbs, proteins or fats.
There are two types of fibers: soluble and insoluble.
Soluble fiber can dissolve in water and improves your blood cholesterol and blood sugar levels.
You can find it in apples, barley, beans, carrots, citrus, peas, and psyllium.
Insoluble fiber can’t be dissolved in water, passing almost intact through your digestive system. This type of fiber alleviates constipation.
You can find it in beans, cauliflower, nuts, potatoes, wheat bran, and whole-wheat flour.
Best Kind of Fiber – A List of Foods
You need to eat a wide variety of fiber-rich foods to make sure you get the best kind of fiber.
You also need to take into account that these foods have little carb per serving, so you can still follow the ketogenic diet.
Without further ado, the best foods with a low carb fiber content are:
Fiber Intake / How Much Fiber Should I Have on a Keto Diet?
Dietary fiber is easy to find in beans, apples, carrots, broccoli, Brussel sprouts, oranges, oats, flaxseed, and brown rice.
As you can gather, not a lot of these food items are keto-friendly, except some of the vegetables.
Even worse, vegetables don’t have nearly as many fibers as non-keto-friendly foods like beans, bran, lentils or whole grains.
That’s why following the ketogenic diet can be dangerous for your fiber intake.
But how much exactly is that? Women and men have different needs in terms of fiber content.
While women require 25 grams of fibers daily, men require about 38 grams.
So, if you want to reap all the benefits of your ketogenic diet, as well as get enough fibers, you need a keto-friendly fiber supplement.
You can mix it in your meals, dissolve it in water before eating to relieve digestive issues or mix it in a smoothie for a snack.
Benefits of Fiber Supplements
Fiber supplements have various advantages. They can improve your:
Dietary fiber isn’t absorbed in our bodies, so they travel almost intact through our intestines.
It is home for about 100 trillion good bacteria who aim to protect their home, aka our bodies.
These good bacteria thrive on fibers so that they can fight better against outside bacteria and viruses.
Therefore, consuming fiber supplements boosts your immune system, decreases the risk of various illnesses and supports brain health.
Weight Loss Progress
Soluble fiber especially can help you lose weight.
When mixed with water, they transform into a sort of gel, which decreases the pace at which your body absorbs food.
It means that you’ll feel full for longer and won’t feel any hunger pangs when you’re dieting.
Blood Sugar Levels
Dietary fibers decrease food absorption, which means the nutrients in your food – including carbs – will be metabolized slower.
And since carbs will turn into glucose at a slower rate, this means your blood sugar levels will be stabilized.
Most digestive issues are caused by the lack of good bacteria lining your guts.
Giving them fiber increases their numbers, which means your digestive problems are easily improved.
Constipation, on the other hand, is directly caused by the absence of fiber in your diet because the bowel movements don’t have the right consistency.
In a keto diet, constipation is a direct result of eating too many fats and protein. That’s why eating fibers are essential in any keto diet.
High cholesterol levels are a problem among Keto dieters.
However, it has been shown that total cholesterol and bad cholesterol levels are decreased after eating soluble fiber.
It has to do with decreased nutrient absorption as well as reduced hunger pangs.
After all, if you’re not hungry, you don’t have an excuse to snack.
More Tips for Improving Digestion on Keto
If you’re following the ketogenic diet, you might have problems with digestion.
It is called Keto flu, and you can get it especially at the beginning of your keto diet when your body is entering ketosis.
Sometimes, a low carb fiber supplement can improve your digestive issues.
But some of these products can take time to work. What can you do in the meantime to improve your digestion?
What is Metamucil? / Metamucil on Keto?
Metamucil is a fiber supplement that consists of psyllium husk powder.
The other ingredients are sucrose and a bit of sodium. There are 2.4 grams of soluble fibers for each dose of 7 grams.
Looking at these ingredients, the first thing you can notice is that sucrose is table sugar.
Another thing is that Metamucil has no other nutrients that could help your overall health, except a bit of sodium.
That’s why it’s better not to take Metamucil on a Ketogenic diet. Look for other fiber sources, including organic inulin fiber.
Good food items are unprocessed wheat bran and plain psyllium husk. If you have problems with constipation, steak, eggs, and chicken meat can help correct that.
Besides, these food items have plenty of protein, fat and a few minerals to consider.
However, the orange sugar-free option is a sort of Metamucil Keto.
If there’s no sugar, Metamucil is okay. However, don’t take it with your high-fat meal, or it might absorb the fats.
Which Fiber Supplement IS the Best?
IMHO, NOW Psyllium Husk Powder is the best fiber supplement.
It’s versatile, relieves several stomach problems and, it’s been extensively tested plus it is affordable.
However, make sure you eat plenty of foods that contain fiber and follow the advice above to improve your digestion.
Other than that, which fiber supplements have you taken before?
What low-carb fiber-rich foods do you enjoy the most? What tips do you have to improve digestion?
Let’s talk in the comments below!