Undoubtedly, these days Ketogenic diet has become an ultimate hack for those wishing to lose some extra weight. This is the primary reason why the Keto Diet is popular, despite it being an extremely controversial topic. One thing is definite that Keto does help you lose weight, increase “good” cholesterol levels, and remarkably reduce the risk of heart diseases, and there isn’t any argument on that! So yes, if you are already on Keto or planning to adopt it anytime soon. Good luck, Buddy!
Seems easy? Ahaan! In case you aren’t aware, let us tell you that Ketogenic diet is one of the most CHALLENGING dietary habits to adopt, as particularly it requires you to choose food that is high in calories but low in carbs. As a result, many individuals find it difficult to get enough fiber in their diet. It’s often witnessed that individuals on Keto-diet face regular digestion and bowel issues such as constipation, which again is caused by a lack of dietary fiber.
For those on the Ketogenic diet, Fiber supplements are a fantastic way to bid farewell to their dietary deficiencies and possible side effects. Today, the market is loaded with numerous fiber supplements of various brands, and selecting a perfect one for oneself can be a bit daunting task. Therefore, to assist you in this regard, here we have gathered an ultimate guide on “The Best Fiber Supplement for Keto,” along with our top picks, based on the reviews and witnessed results. We have an expert team of researchers that scrutinize even the minutest detail and analyze the supplements accordingly. Consequently, you wouldn’t regret choosing what we recommend!
Thus if you are already on a Ketogenic diet or planning to get on it anytime soon, you wouldn’t regret reading this one.
Enjoy!
Health Benefits of Fiber supplements on a Ketogenic Diet
One of the major reasons why fiber supplements are in trend these days is due to its incredible health benefits. “Eat more Fiber”- that what medical experts have been recommending us from ages, and it goes the same for everyone whether on Keto diet or not. Thus, here we have gathered the, most impressive benefits:
Weight-loss
Do you wish to lose those extra pounds that you gained last summer? If so, then get yourself a fiber supplement right now as soluble fiber (especially when mixed water) have been proven to slow down the food absorption rate in your gut, and gives you a feeling of “fullness” for a prolonged period of time.
Blood pressure
Research has proven that fiber is very effective in reducing the risk of cardiovascular diseases and can improve arterial blood levels. Even those adults who are already suffering from blood pressure disorders may also benefit from these fiber supplements
Constipation
As mentioned earlier as well, research has proven that increased fiber intake among individuals can drastically reduce constipation symptoms. This means that if you experience less than three bowel movements a week, or dry and hard bowels that are painful to pass, you must increase your fiber intake, especially those who are on the Keto diet.
Blood Sugar Levels
One of the most remarkable benefits of fiber is that it controls the blood sugar levels of a person. As fiber slows down the metabolism rate of nutrients, including carbs, it will be turned into glucose at a slower rate; as a result, your blood sugar levels will remain stabilized.
Immunity and Anti-inflammatory disorders
Fiber is a key ingredient in strengthening one’s immune system and protect against obesity-related diseases. Not just that, but certain fibers such as B-glucans directly intervene with immune cells to boost immunity. Moreover, a higher intake of soluble fiber also has anti-inflammatory effects and reduces the risk of mortality from digestive and circulatory diseases.
Best Fiber Supplements for Keto- Our Top Picks
Ancient Nutrition KetoFiber Powder
Ancient Nutrition is a reputable brand that has been formulating high-quality nutritional supplements for very long. And undoubtedly, its KetoFiber Powder is a stunning example of their prolonged experience.
The Ancient Nutrition KetoFiber Powder features a strong blend of high-fiber food, including flax seeds, chia, and cinnamon-infused with fermented herbs and MCTs, which collectively work wonders for the digestive system and overall well-being.
The nutrient supplement has been specifically formulated to target the concern of individuals on a ketogenic lifestyle, as a plant-based blend of high-fiber helps in bridging the nutritional gap associated with a low-carb diet.
The fascinating part about Ancient Nutrition KetoFiber Powder is that unlike other fiber supplements, KetoFiber provides a healthy source of Omega-3 Fatty acids that helps in absorbing the nutrient. The formula is also enriched with essential antioxidants that work wonders in preventing life-threatening diseases such as cancer!
Hate drinking unpleasant supplements? NO worries! The KetoFiber Powder has been specifically sweetened with monk fruit extract and Luo Han Guo fruit, which doesn’t just increase the fiber content but adds to the flavor. Thus, if you are looking for a multi-purpose fiber supplement that also serves your taste buds, Ancient Nutrition KetoFiber Powder is what you need!
Pros
Both Soluble and non-soluble fiber for easy digestion.
It also includes protein in adequate proportion- 4g of protein.
Non-GMO
Rich in antioxidants
Specially formulated for keto dieters
30-day money-back guarantee
Cons
It lumps up when mixed with food.
It only contains 5 grams of Fiber – Relatively lower proportion.
Doesn’t dissolve well.
Benefiber Prebiotic Fiber Supplement
Do you suffer from constipation regularly? Do you want to improve your bowel control? If so, then Benefiber Prebiotic Fiber Supplement will definitely work magically for you!
Why? Because Benefiber’s Prebiotic Fiber Supplement has been specifically formulated to nourish the growth of good bacteria in your gut, which helps with digestive issues. Each serving of Benefiber Prebiotic contains 3g of fiber, which you may increase according to your dietary needs and tolerance. What makes it so popular among keto fans is that unlike other fiber supplements that require swallowing chunky pills or chewing until your mouth is sore, Benefiber Prebiotic is available in easily-digestible option (powder), making your life far more convenient. It contains fiber in an abundant proportion that can actually help you lose belly weight. Not just that, but the ingredients of wheat dextrin, containing only 4g of carbs and 0 sugar content. Pretty cool, huh?
With no practical side effects and incredible ease indigestion, Benefiber Prebiotic Fiber Supplement is indeed an all-in-one package for all Keto enthusiasts out there. We highly recommend this one!
Pros
Absolutely Gluten Free.
Taste-free.
Contains zero sugar content.
Available in various sizes.
Easily dissolves in liquid (Non-thickening!)
Cons
May cause Dehydration.
Doesn’t come with a money-back guarantee.
May alter the effectiveness of other medications.
NOW Organic Acacia Fiber Powder
If you have been around nutritional supplements, you’d have already heard of NOW renowned for manufacturing premium-quality nutritional supplements. In this regard, their Organic Acacia Fiber Powder undoubtedly proves its high standards. Organic Acacia is an entirely soluble fiber supplement derived from acacia trees that helps to lower insulin and bad cholesterol. With 25g of calories and just 6g of carbs, it’s indeed more than perfect for every Keto enthusiast out there!
Tired of investing in expensive weight-loss supplements with no results? No more!-Because, Organic Acacia Fiber Powder has been medically proven to reduce body fat. It must also be comprehended that Organic Acacia is USDA certified, and is non-GMO verified, containing no synthetic or artificial flavor. Such quality verification ensures that you can use NOW Organic Acacia Fiber Powder thoughtlessly whenever you want!
Pros
Very high fiber content (90%)
Mixes well with smoothies and other supplements.
Effective in weight-loss.
Absolutely organic and safe to use!- Non-GMO verified and Gluten-free.
Aids in reducing bad cholesterol.
Available at an affordable price point.
Improves constipation.
Cons
It doesn’t mix well in cold liquid.
It doesn’t taste well itself- Should include more flavors!
Heather’s Tummy Fiber – Organic Acacia Senegal
In the list of best fiber supplements for Keto, Heather’s Tummy Fiber supplement definitely can’t be ignored. Heather’s Tummy Fiber supplement offers the best source of fiber, and can effectively manage IBS or irritable bowel syndrome. Therefore, with Heather’s Tummy Fiber, you can keep diarrhea, constipation, and abdominal pain at bay!
We personally are in love with this product, particularly because Acacia Tummy fiber increases the beneficial strains of bacteria in your gut, which improves your intestinal health. This, along with reduced cholesterol levels and better heart health, makes Heather’s Tummy Fiber an ideal choice for everyone.
The organic supplement has also been proven to aid in bloating and gastric disorders. Moreover, it conveniently dissolves in water, being colorless, and tasteless. The majority of the people, who use Heather’s Tummy Fiber as sugar-free fiber supplement for Keto diet, find great success. Plus, with only 10g of calories and 2g of carbs per serving, it’s a perfect way to lose excessive weight. Quite simply, you wouldn’t regret buying it!
Pros
Effectively reduces bloating and gastric disorders.
Slows down colonic fermentation.
A proven medical food for IBS dietary disorders, or those who want to regulate bowel motility
Gluten and sugar-free
Cons
May cause cramping.
Difficult to dissolve.
Tasteless- May not be liked by everyone.
Metamucil
Metamucil fiber supplement is in trend these days! The primary reasons for its immense popularity are its diverse benefits, convenient use, and keto-friendliness. Not just that, it’s also widely used in common weight-loss programs.
Unlike other premium fiber supplements, Metamucil is available in a wide range of options, including powder, tablets, and wafers. You can select your favorite flavor from diverse availability, like orange, pink lemonade, and berry.
Well, Metamucil offers everything a fiber supplement should offer, and that is exactly why it’s highly recommended by doctors and medical experts. It contains 100% organic Natural fiber, which is really helpful in relieving occasional constipation. The excessive fiber absorbs all the liquid in the intestines, forming bulky stool that is relatively easier to pass.
Along with countless benefits, including lower cholesterol levels, controlled blood sugar levels, Metamucil also works wonders for achieving weight-loss goals by decreasing appetite. And all that, with no Side effects at all!
Pros
Contains psyllium fiber- The essential ingredient for fiber supplements.
Lowers Cholesterol Levels.
Pleasant Taste.
Sugar-Free and smooth texture.
Provides relief from hemorrhoids, IBS (irritable bowel syndrome), and diverticulitis.
Aids in weight-loss by controlling hunger.
Cons
Relatively Expensive.
May intervene with other medications.
It contains aspartame-May not to suit every individual.
Kirkland Signature OPTIFIBER
Undoubtedly, the list of best Fiber supplements remains incomplete without Kirkland Signature OPTIFIBER. This supplement is specifically formulated for lactose-intolerant individuals, and to meet their needs.
This powder-based supplement is tasteless, and alternatively, you may also avail the capsule if you feel uncomfortable. Being sugar-free, Gluten-free, and flavorless, it’s indeed a perfect choice for those with certain allergies. Besides, it is also proven to promote good bacteria in your digestive tract that helps with digestion as well as fixing irregular bowel movements.
Kirkland Signature OPTIFIBER offers incredible versatility to their use as its non-thickening and can be added to countless soft meals such as yogurt, oatmeal, or pudding. And, most importantly, you may also dissolve it in your morning coffee or other beverages.
With no artificial flavors and synthetics, Kirkland Signature OPTIFIBER definitely worth a try!
Pros
A single serving offers 3 g of fiber.
It can be added to soft food or mixed with beverages.
Easy to dissolve in cold liquids.
No taste
No texture.
Helps with regulating cholesterol levels.
Proven to improve gastrointestinal health.
Cons
Pretty time-consuming to prepare.
Is available in a poor quality container.
Viva’s Natural Organic Flaxseed Fiber
If you are following Keto and looking for an ideal fiber supplement that aids in weight-loss, Viva’s Natural Organic Flaxseed Fiber is exactly what you need!
Flaxseed is a fiber crop that contains incredible health benefits due to its high content of fiber, omega-3 fatty acids, and other essential nutrients. Even though the market is flooded with numerous flaxseed products, but Viva clearly stands out as its supplement is 100% organic and loaded with antioxidants. Ample attention is given in the manufacturing process of the supplement, ensuring the high nutritional value and quality of seeds.
The best part is Viva’s Natural Organic Flaxseed also contains Omega 3 Fatty acid in good proportion, improving eyesight, immunity, and skin. Each 100 g of the supplement easily offers 27 grams of fiber, and just 1.5 grams of digestible carbs, making it an ideal choice for those on the Keto diet. Moreover, the blend is absolutely tasteless; thus, you can always mix it with your favorite meal or beverage.
Pros
Fairly priced.
Healthy gut flora.
Aids in weight-loss.
Extremely low carbs-Ideal for those on Keto.
Certified kosher
Non-GMO certified and Gluten-free
Unlike other fiber supplements, its rich in Omega-3 Fatty acids.
Very fine and soft mill
Easy to dissolve in smoothies and juices.
Cons
It’s recommended not to be entirely dependent on this product for fiber intake.
Complains regarding poor packaging.
Bob’s Red Mill Raw Whole Golden Flaxseeds
Another Flaxseed fiber supplement that has proved its worth over time! Bob’s Red Mill Raw Whole Golden Flaxseeds is a USDA certified organic supplement that can suit various diets. Bob’s Red Mill Raw is a supplement company that works directly with the farmers for quality output.
Similar to the previous one, Bob’s Red Mill Raw Flaxseed is also enriched with Omega-3 fatty acids in the right proportion (1800 mg). Not just that, it also works magically in decreasing blood sugar levels and bad cholesterol as well. If you constantly suffer from constipation, these golden flaxseeds can also improve your bowel movements and reduce your hunger pangs. This will eventually improve your digestive system and help you in reducing excessive weight.
Although it’s an incredible supplement to meet your nutritional requirements during a ketogenic diet, it must also be understood that you must not entirely depend on these for your fiber intake because it’s estrogenic.
Conclusively, Bob’s Red Mill Raw Whole Golden Flaxseeds is a popular pick among individuals, and it will definitely take your Keto diet to an ultimate level!
Pros
Excellent addition to low carb diets.
Improves cardiac issues.
Tasteless- Can easily be mixed with your favorite meal.
Decreases cholesterol levels and maintains blood sugar levels.
Improves colon health
Contains omega-3 fatty acids
Cons
May contain seed hulls mixed with ground seeds.
Requires to be completely grounded before adding it to your meal.
Doesn’t dissolve in water.
Pure Organic Inulin Fiber Supplement by Micro Ingredients
If you are already aware of the insulin fiber supplement, you are good to scroll. However, for my fellows who aren’t aware of the Inulin Fiber supplement, insulin is a fiber that is known or providing you a feeling of fullness after ingested. This is precisely why insulin fiber has become an essential part of most supplements.
In this regard, Micro-ingredients’ Pure Organic Inulin Fiber is a life-saver for every keto enthusiast out there! It’s specifically harvested from natural chicory root and contains minimal proportion (2.2 grams of carbs) and ten calories per serving. And most importantly, it contains no sugar at all!
Not just that, the organic inulin fiber can keep unwanted bacteria from your gastrointestinal tract at bay. This ultimately leads to flushed out toxins and a healthier system.
Pros
Keeps hunger pangs at bay.
Only contains ten calories and 2.2 g of carbs per serving.
100% free of genetic modification.
Clears away toxins from your gut.
Cons
Overdoing may cause bloating.
It may not work for everyone.
NOW’s Psyllium Husk Powder
If you are looking for an ultimate supplement (10/10) for yourself, then you need to select nothing else other than Psyllium Husk Powder. This is because NOW’s Psyllium Husk Powder clearly stands out in every aspect, whether it is quality, versatility, or price point.
Psyllium Husk is derived from seed husks of the Plantago ovata plant, which can provide instant relief from constipation and bowel disorders. Fortunately, Psyllium Husk Powder can be easily dissolved in your favorite beverage or meal, making it super convenient to utilize.
Not just that, Psyllium husk also benefits gut flora. And, as fiber absorbs water in your intestines, it also makes it easier to pass stool. The supplement is both vegan and kosher verified and is absolutely free form all sorts of synthetics and artificial flavors.
Quite simply, it’s an epitome of quality and a phenomenal fiber supplement for all those on a ketogenic diet. Trust me; you wouldn’t regret buy9ng this one as well!
Pros
Effectively relieves constipation.
Helpful in managing the symptoms of IBS (Irritable Bowel Syndrome)
Non-addictive
Easy on the stomach and intestinal tract
Fair price point.
Cons
Non-organic
Bland tasting- May not be liked, everyone.
Thick consistency
Factors to consider while buying Fiber Supplement
Undoubtedly, all of us expect miraculous results from any supplement we take. However, it must be comprehended that the effectiveness of any supplement greatly lies upon the right choice. As mentioned above as well, there is a wide variety of fiber supplements available; hence you must be careful about certain aspects before choosing the right one. Not all supplements are created equally, and some indeed score better than rest. To choose the right one for oneself, you must look for:
Type of Fiber
Indeed, this is an essential aspect to consider, which most people usually miss out on. Fiber supplements either include soluble Fiber, Insoluble Fiber, or a combination of both depending upon your needs. Generally, soluble fiber is more effective in relieving diarrhea and lowering cholesterol. On the other hand, insoluble fiber works wonder to alleviate constipation. Therefore you must select the right type (or even a combination) depending upon your needs and requirements.
Form
Your convenience and easiness during digestion must be your top-most priority while buying a supplement. Consequently, you must carefully consider the form of a supplement. You may choose a widely common powder form or a portable option, including tablets, capsules, or even gummies.
Safety
Your digestive tract is one of the most sensitive organs of the body; therefore, you must make sure the fiber supplement is safe to be consumed. In recent years FDA has banned numerous renowned fiber supplements due to harmful ingredients and risk of side effects. For this reason, carry out thorough research to ensure your selected supplement is USDA approved along with the store you purchase is licensed to sell supplements.
Budget
As people on Keto are required to use fiber supplements on a daily basis, pricing becomes an important factor to consider. Usually, fiber supplements aren’t that costly, but some supplements from reputable; brands cost far more than regular ones.
In this regard, we truly care about our viewers; hence all the above-stated supplements are available in the affordable price range. An important aspect of being comprehended here is that an overly priced supplement doesn’t necessarily mean better performance. Often, expensive supplements are not able to work for many while a basic one at reasonable rates works wonders! Therefore, never fall into the money trap!
Dosage
Every individual is different, so are there needs. Therefore, you must consult with a professional health care expert regarding the appropriate product and dosage, before adding fiber supplement into your daily routine. Not everyone is tolerant of supplements, and to avoid a certain allergic reaction, you must not skip on this one. Usually, it’s recommended to start with a low dose and adjust if appropriate, along with extra fluid.
Frequently Asked Question
Q1- Is taking fiber supplements on a regular basis harmful?
Ans- Fortunately, there is no evidence that backs this claim, therefore as long as you are taking the daily recommended dose (according to the supplement you are taking), there isn’t anything to worry about. All the products stated above are entirely safe to take every day.
Q2- Can fiber supplements can cause any side-effects?
And- Although it’s very rare, however, at times, certain individuals who go over the limit, or those who aren’t much tolerant to the fiber may experience abdominal bloating and gas. Plus, if you are taking medications such as aspirin, carbamazepine (Carbatrol, Epitol, others), and others, it may reduce their absorption rate.
Conclusion
Investment in a quality fiber supplement is absolutely worth it! Individuals on the Keto diet often lack essential fiber from their diets, and for them, these supplements work miraculously! All the supplements above are true of top-notch quality and the ultimate choice of those on a ketogenic diet.
Many individuals are often unable to find the appropriate supplements for themselves, which results in a waste of money and time. Well, you will definitely not be among them, as this guide is all you need. Every product mentioned above is top tier in every aspect and includes a perfect balance between cost and quality. Quite simply, they are an epitome of perfection!
We hope our guide would have provided you with essential information regarding the best fiber supplements for Keto and would have hopefully solved all your queries. In case, if you are still in confusion regarding any aspect, Let us know.
