Best Fiber Supplements for Keto
Do you take fiber supplements? If you’re on the keto diet, you may want to seriously consider adding a fiber supplement to your daily routine. Even if you think you don’t need one, we urge you to give one a try and see if it makes a positive difference.
We didn’t want to send you out there uncertain about what to buy though so we put together a list of the best fiber supplements for keto. Browse through the listed items and see if one sticks out. But first, let’s cover the reasons a fiber supplement can make keto easier on you.
Do You Need a Fiber Supplement on Keto?
Fiber is an important dietary material necessary for a healthy gut. But where does it come from? While there are several sources of fiber, some of the larger sources are also heavy in carbs.
So, if you’re limiting carbs because you’re following a ketogenic diet, you could be getting less of the daily recommended amount of fiber. This depends on your sex and age, but a general rule of thumb is to consume 14 grams of fiber for every 1,000 calories in your diet.
There are a few things that start to happen to your body when you don’t get enough fiber. If you’re on keto, and you’re noticing any of the following, it’s probably time to increase your fiber intake.
- You get constipated – This is the tell-tale sign you’re not getting enough fiber in your diet. If you’re feeling like you just can’t go, you might need to take an over the counter stimulant. For chronic constipation, a trip to the doctor may be in order. But to prevent further complications, add more fiber to your diet right away.
- You’re hungrier than normal – One benefit of being in ketosis is that you tend to experience less hunger. When you’re eating carbs, it’s normal for hunger to strike quickly after eating a meal as your body goes through glucose quickly. But when your diet consists of mostly fat, you’ll find yourself sustained for much longer after a meal, unless you’re not getting enough fiber. Without it, you might find yourself counting down to your next snack or meal.
- Your weight loss stalls – If you’re hungrier than you should be, there’s a good chance you’re overeating. Also, if you’re constipated, you might be tipping the scales a bit more than usual. The good news is that you can quickly get back on track with your keto weight loss once you increase your daily fiber intake, either naturally or with a fiber supplement.
Is a fiber supplement sounding like the right option for you? Here are our top fiber supplements for keto on the market today.
Biofinest MCT Oil Powder with Fiber
This portable powder fiber supplement is convenient and backed by quality and positive reviews. It’s verified non-GMO, is third party tested for quality, is FDA registered, and gluten-free. You won’t find any artificial ingredients, yeast, antibiotics, soy, dairy, sugar, or preservatives in this supplement.
The company recommends you blend the powder with coffee, tea, smoothies, or even add it directly to snacks. The supplement is made from organic coconut oil instead of palm oil, which is great for the environment.
You’ll experience plenty of benefits when adding this supplement to your diet. Your workout performance will improve as it helps to sustain your ketogenic energy. It of course helps with digestion, keeping you regular and preventing stomach upset.
NOW Psyllium Husk 500 mg
Psyllium is a form of fiber. It’s made from the husks of the Plantago ovata plant’s seeds. You may have seen it before as ispaghula. There’s one important thing to know about psyllium husk. It’s often used as a laxative, so you want to make sure you slowly introduce it into your diet or you could pay an uncomfortable price.
The good news is that compared to other laxatives, it’s much gentler on your stomach. It won’t cause gas and helps promote regularity. But there are also a few other benefits of psyllium husk, which is why it’s one of our favorite fiber supplements for keto. Adding psyllium husk to your diet can help with heart health. A study showed that taking psyllium daily for six weeks lowered cholesterol in obese or overweight participants.
If you don’t want to deal with powdered supplements, this is the perfect option for you. The pills are easy to take and convenient. If you’re worried about the carbs in this because of its source, don’t fret too much. If you’re taking in 30 grams of net carbs per day, or even less, this shouldn’t throw off your macros too much. Each serving is 1.3 net grams of carbs. You may need to take up to two servings a day. So as long as you keep this in mind when planning out your meals and snacks for the day, it should only have positive effects on your day to day life.
WonderSlim Low-Carb High Fiber Supplement Mix
With 5 grams of fiber per serving, WonderSlim makes it easy to meet your daily fiber requirement. And they’ve made sure it’s as convenient to make as possible. There are also plenty of other nutrients included in each serving, including folic acid, biotin, manganese, magnesium, thiamine, and pantothenic acid. The product is sugar-free and is about as low carb as it gets. There are absolutely no carbs in a serving of this fiber supplement.
This might sound like the perfect fiber supplement for keto so far but there is one pitfall. We weren’t blown away by the taste. It’s not terrible by any means. But if you want to keep up on your daily fiber, you’ll need to drink it every day. You’ll want to make sure you can handle the taste, or you might find yourself skipping servings here and there. When you’re taking a fiber supplement, you need to remain consistent for best results. Skipping servings simply because of taste is an invite for stomach distress.
Heather’s Tummy Fiber – Organic Acacia Senegal
We wanted to offer one more fiber option as having a variety will ensure you are able to find a supplement that matches your needs. Made from acacia fiber, this option offers several health benefits. Its main ingredient is sourced from the sap of the Acacia Senegal tree, a native plant to India, Africa, and Pakistan. The powdered form can be stirred into water and consumed.
As a soluble fiber, acacia is great at suppressing appetite, alleviating constipation, reducing gut inflammation, and helping with weight loss. It’s also said to be a prebiotic and stimulates the growth of beneficial bacteria in the intestines.
One important factor to keep in mind is that this fiber supplement is higher in carbs than most. With 2 net grams of carbs per serving, you may find yourself having to adjust your diet. But we found this to be one of the most successful fiber supplements. It helped to promote regularity, was odorless and tasteless, and didn’t cause any unwanted side effects, like gas or cramping.
What to Look for In a Supplement
Not all fiber supplements are created equal. You need to be extra careful when looking for a fiber supplement for keto. With so many options on the market, it can be overwhelming trying to find one that works for you. Here’s a short list to make sure your supplement meets your specific needs.
- Low-carb – This is an obvious requirement to look for but still needs to be said. You want to make sure your fiber supplement is low in carbs. Make sure you check the number of net carbs per serving and how many servings are recommended per day. Subtract the total number from your daily carb allowances to make sure you can still stay under your limit to prevent being thrown out of ketosis.
- Natural ingredients – This isn’t a necessity but if you’re on the keto diet, you want to make sure you’re eating a natural diet. Processed foods can throw you out of ketosis and are terrible for your health. We like to make sure that everything we’re consuming on keto, supplements included, are made from only natural ingredients. Bonus points are awarded if your supplement is also organic.
- Great taste – Some stop taking their supplements, including BHB salts and keto protein powders, because the taste is so terrible. Make sure the taste of your supplement doesn’t upset your taste buds. The good news is that most fiber supplements are mostly tasteless. There are pill forms available as well if you don’t want to have to worry about taste.
- Meets specific dietary needs – A standard fiber supplement might be all you need but if you have specific dietary needs or restrictions, make sure your supplement of choice meets them. You may need a sugar-free option or a vegan product. You’ll also find plenty of gluten-free supplements on the market.
- Doesn’t work overtime – Some fiber supplements don’t sit well with everyone. A fiber supplement should never make you gassy, cause cramping, or discomfort. If you find yourself with stomach pain after taking a supplement, switch to a different brand.
Additional Tips to Prevent Stomach Distress on Keto
We’re confident these fiber supplements for keto will help improve your digestive system and relationship with the ketogenic diet. But we also have some other helpful tips to help you (and your stomach) out. If you suspect you’re not getting enough fiber in your keto diet, here’s what to do.
- Get moving – If you spend most of your day sitting, either on the couch, in the car, or behind a desk, you could be the cause behind stomach issues. Getting in more exercise time helps lower the time it takes your food to move through the large intestine. This prevents constipation and can really help if you’re not getting enough fiber.
- Stay hydrated – when you’re backed up, dehydration in the colon is a main cause. To help prevent this, drinking enough water everyday should be your first priority. When your body is hydrated, it won’t pull water from elsewhere in the body, like the colon. Stool will remain soft and should be easier to pass.
- Boost your electrolyte intake – Electrolytes are nutrients present in the body that perform several functions, including regulating your heartbeat and contracting muscles. An electrolyte imbalance can cause constipation. Drinking water and making sure your diet is balanced are the first steps. You can also look into supplements if you’re struggling.
- Hit the hay – Sleep affects everything in your body. If you feel like our other tips won’t help you out much but know you don’t get enough sleep or follow a regular sleep pattern, see if positive sleep changes help your overall body performance, including that in your gut.
- Look out for bad reactions – If you’re new to the ketogenic diet, you might be eating more of foods you didn’t normally eat before. Sometimes, digestive issues are a poor reaction to foods. If you’re getting less fiber and eating a completely different diet, start taking note of discomfort or issues. Track them and see if there’s a common food that could be to blame.
- Don’t take too much fiber – There is something as too much of a good thing. Going over your recommended daily intake of fiber, either naturally or with supplements, can lead to bloating, cramping, and even constipation. To keep your stomach happy, stay within the guidelines for your age and sex.
Stomach issues, including constipation, aren’t unheard of when following a ketogenic diet. But there’s no reason to suffer in silence. Adding a keto supplement to your routine can have you feeling better in no time. Just make sure you look for a fiber supplement designed for keto, so you don’t throw your macros off. There are plenty of keto fiber supplements out there. Don’t be afraid to explore and make sure you’re taking care of your body as best as you can while following a ketogenic diet.