The ketogenic (keto) diet, a high-fat, moderate-protein, and very low-carbohydrate eating plan, has gained popularity for its potential health benefits. Many people love the low-carb lifestyle, mainly using it for maintenance and not aggressively losing weight. However, the drastic reduction in carbohydrate intake, typically limiting daily non-fiber carbohydrate intake to 20 to 50 grams, can lead to some challenges, including digestive issues. One common concern is getting enough fiber, as many fiber-rich foods are also high in carbs. This article explores the role of fiber supplements in a keto diet, addressing digestive issues and recommending some of the best options available.
Understanding Fiber and Its Importance
Fiber, a type of carbohydrate that the body cannot digest, plays a crucial role in maintaining overall health. According to the Harvard School of Public Health, the recommended daily fiber intake is 20-30 grams. However, many people only consume around 15 g. Fiber is essential for digestive health and helps manage weight.
There are two main types of fiber:
- Insoluble Fiber: This type does not dissolve in water and helps food pass through the digestive system, promoting regular bowel movements. Foods such as brown rice, legumes, cauliflower, and spinach contain insoluble fiber.
- Soluble Fiber: This type dissolves in water, helping to lower blood sugar levels and reduce cholesterol. Foods like oatmeal, lentils, blueberries, and apples contain soluble fiber.
Both types of fiber can help with bowel regularity and may also provide health benefits for people who have or are at risk of developing heart disease, metabolic syndrome, type 2 diabetes, and diverticulitis. Fiber may also aid in weight management. A 2019 study suggested that eating dietary fiber, independent of other factors such as calorie intake, helps promote weight loss in adults with overweight or obesity eating a lower-calorie diet. Fiber also provides the body with prebiotics, substances that feed the “good” bacteria in the gut.
The Challenge of Fiber Intake on Keto
The keto diet limits even the portions of low-carb vegetables that you can eat, and it practically eliminates fruit and high-carb vegetables like beets and squash. Since most sources of fiber come from whole grains, fruits, legumes, and vegetables, all of which are carbohydrates, it can be challenging to meet the recommended daily fiber intake on a keto diet. This can lead to constipation, a phenomenon that many keto dieters experience.
Read also: Do Carnivores Need Vitamins?
Fiber Supplements: A Keto-Friendly Solution
A fiber supplement may help people who find it difficult to eat more fiber. Adding a fiber supplement is a great way to add more fiber to your diet. However, fiber supplements are not a substitute for a balanced diet.
When choosing a fiber supplement, consider the following:
- Cost: Consider your budget and work out the cost per serving to determine the best value for money.
- Form: Fiber supplements are available as powders, caplets, or gummies. Choose the form that is most convenient for you.
- Ingredients: Some ingredients have differing benefits. For example, psyllium husk may have cholesterol-lowering benefits.
- Brand: Ensure the brand you purchase from is safe and reputable. Reputable brands will have a USP or ConsumerLab label and should state that the product is made in the United States.
Sudden changes to the amount of fiber a person consumes can cause digestive symptoms, such as gas and bloating. A person who wants to try a fiber supplement can test out a small amount first and then gradually increase the dosage to avoid side effects. Fiber does not help everybody with bowel regularity or digestive symptoms. People with digestive conditions, such as irritable bowel syndrome (IBS), may find that their symptoms worsen when they take a fiber supplement. Some types of fiber can irritate the gut lining. A person with any preexisting condition should consult their doctor before trying a new supplement. According to Benefiber, children under 6 years old and people who are pregnant or nursing should also check with a doctor before taking a supplement.
Recommended Fiber Supplements for Keto
Here are some of the best fiber supplements that pair nicely with Keto:
- Best Overall: Bellway Super Fiber + Fruit
- Price: \$29.99
- Form: Powder
- Type: Psyllium husk
- Servings: 50
- Fiber content per serving: 5 g (18% DV)
- Bellway states that this gentle fiber supplement can help reduce constipation, bloating, and diarrhea while helping foster a healthy gut microbiome. This supplement is a good choice for most dietary requirements and for people who prefer to use companies that create as much of their product in the United States as possible. In addition to being reportedly gentle on the stomach, the company blends this supplement in the United States. It is suitable for vegetarians and vegans, is gluten-free and sugar-free, and does not contain aspartame.
- Best Keto-Friendly: Renew Life Superfood Organic Prebiotic Fiber
- Price: \$22.99
- Form: Powder
- Type: Tapioca dextrin
- Servings: 30
- Fiber content per serving: 6 g (21% DV)
- Renew Life Superfood Organic Prebiotic Fiber includes whole fruits and vegetables, such as spinach and kale, in its formula to give it some antioxidant power. It uses resistant tapioca dextrin, a soluble fiber, to mix into water or smoothies with a citrus flavor. This powder might be best for those following a keto diet. Like many other types of fibers, tapioca dextrin is low in carbs. Additionally, the powder is gluten-, dairy-, and soy-free, making it suitable for people with most dietary requirements.
- Best Sugar-Free: Benefiber Original
- Price: \$13.99
- Form: Powder
- Type: Wheat dextrin
- Servings: 38
- Fiber content per serving: 3 g (11% DV)
- This powder is one of the most affordable fiber supplements available. Benefiber is a wheat dextrin fiber supplement. Wheat dextrin is an extract from wheat starch and is a type of soluble fiber. However, this powder is still suitable for people who cannot consume gluten. It is also sugar-free, making it a good option for people with a sugar-restricted diet. Another benefit is that the supplement does not have a taste. People can easily mix it with their beverage of choice without worrying about the taste profile. People can purchase Benefiber in premeasured single-serve sachets. This may make it easier for people to take to work or on trips.
- Best High Fiber Content: Garden of Life Raw Organic Fiber
- Price: \$35.99
- Form: Powder
- Type: Organic fiber blend
- Servings: 30
- Fiber content per serving: 9 g (32% DV)
- Garden of Life Raw Organic Fiber is an organic fiber supplement. People can find the complete list of ingredients on the product’s label. The product is unflavored and gluten-free. It’s also suitable for a vegan, paleo, or keto diet. It contains ingredients that may benefit the gut and overall health, including probiotic bacteria and omega-3 fatty acids. Garden of Life Raw Organic Fiber contains no psyllium, so it may be a suitable option for those sensitive or allergic to psyllium.
- Best for Constipation: Fibercon
- Price: \$15.84
- Form: Caplets
- Type: Calcium polycarbophil
- Servings: 70
- Fiber content per serving: No information
- Fibercon may help to relieve constipation and help maintain regular bowel movements. According to the product label, a bowel movement typically occurs 12-72 hours after taking Fibercon. Fibercon contains calcium polycarbophil (CPC), a synthetic compound that acts as a bulk-forming laxative in the body. CPC absorbs water and travels through the body undigested, adding bulk and moisture to stools. Fibercon contains no chemical stimulants or preservatives. People should not take this product for longer than 7 days without consulting a doctor. Fibercon comes with a choking warning. People will need to take each dose with 8 oz of water and avoid taking the product if there is any difficulty swallowing.
- Best Affordable: Metamucil Sugar-Free Orange Smooth Powder
- Price: \$32.98
- Form: Powder
- Type: Psyllium husk
- Servings: 180
- Fiber content per serving: 3 g (11% DV)
- Metamucil Sugar-Free Orange Smooth Powder is a gluten-free, orange-flavored powder containing psyllium husk fiber. Further research states psyllium husk may also minimize the risk of cardiovascular problems and reduce constipation. However, anyone with an allergy or sensitivity to psyllium should avoid this product.
- Best Gummies: Vitafusion Fiber Well Fit Gummies
- Price: \$13.99
- Form: Gummies
- Type: Polydextrose
- Servings: 45
- Fiber content per serving: 5 g (18% DV)
- Vitafusion Fiber Well Fit Gummy Vitamins may be a good fiber option for people with difficulty swallowing powders or caplets. The gummies are sugar- and gluten-free with natural peach, strawberry, and berry flavors. The gummies contain gelatin, so they may not be suitable for vegetarians or vegans. It contains: green tea phytosome (decaffeinated)hydrolyzed guar gumlarch extractpectin (apple)rice bran The product is free from gluten, dairy, soy, and artificial flavorings or colors.
- Best Fiber Prebiotic: Thorne
- Price: No information
- Form: Powder
- Type: Hydrolyzed guar gum
- Servings: No information
- Fiber content per serving: 7 g (25% DV)
Additional Tips for Managing Digestion on Keto
Besides fiber supplements, consider these additional tips for managing digestion on a keto diet:
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- Stay Hydrated: Adding more water alongside increased fiber intake can also help reduce constipation.
- Include Mineral-Rich Foods: Transitioning to a ketogenic diet results in increased water loss from the body. Levels of sodium, potassium, and magnesium can drop as well, leading to symptoms of the keto flu, such as headaches, muscle cramps, and fatigue. Increasing your intake of potassium- and magnesium-rich foods can counteract losses of these important minerals, too. Dark leafy greens, nuts, avocados, and seeds are all keto-friendly foods that are high in both magnesium and potassium. Adding sodium through diet is the best strategy. Simply salting foods or sipping on a broth made with bouillon cubes should cover most people’s increased sodium needs.
- Consider Digestive Enzymes: If you’re experiencing digestive issues like nausea, diarrhea, and bloating when transitioning to a ketogenic diet, a digestive enzyme blend that contains enzymes that break down fats (lipases) and proteins (proteases) may help optimize digestion.
- Prioritize Nutrient-Dense, Low-Carb Vegetables: Though not everyone following a keto diet is necessarily lacking in their vegetable intake, this eating plan does make it more difficult to consume enough plant foods. A quick and easy way to boost your vegetable intake is by adding a greens powder to your supplement regimen.
Other Supplements to Consider on Keto
Because the keto diet cuts out a number of food options, it’s a good idea to supplement with specific nutrients. Not to mention, some supplements can help dieters reduce adverse effects of the keto flu and even enhance athletic performance when training on a low-carb diet. Here are some additional supplements to consider on a keto diet:
- Magnesium: Taking 200-400 mg of magnesium per day may be beneficial if you’re on a keto diet. Supplementing with magnesium can help reduce muscle cramps, difficulty sleeping and irritability - all symptoms commonly experienced by those transitioning to a ketogenic diet. Some of the most absorbable forms of magnesium include magnesium glycinate, magnesium gluconate and magnesium citrate. If you wish to increase your magnesium intake through keto-friendly foods, focus on incorporating these low-carb, magnesium-rich options: Spinach, Avocado, Swiss chard, Pumpkin seeds, and Mackerel.
- MCT Oil: Supplementing with MCT oil can help keto dieters since it can quickly up your fat intake, which increases ketone levels and helps you stay in ketosis. It has also been shown to promote weight loss and increase feelings of fullness, which can be helpful for those using the ketogenic diet as a weight loss tool. It’s a good idea to start with a small dose (1 teaspoon or 5 ml) of MCT oil to see how your body reacts before increasing to the suggested dosage listed on the supplement bottle. MCT oil can cause symptoms like diarrhea and nausea in some people.
- Omega-3 Fatty Acids: Omega-3 supplements can be particularly beneficial for people on ketogenic diets, as they can help maintain a healthy omega-3 to omega-6 ratio when following a high-fat diet. What’s more, omega-3 supplements can maximize the ketogenic diet’s impact on overall health. When shopping for omega-3 supplements, choose a reputable brand that provides at least a combined 500 mg of EPA and DHA per 1,000 mg serving. Those on blood-thinning medications should consult a doctor before taking omega-3 supplements, as they can increase your risk of bleeding by further thinning your blood. To boost your intake of omega-3 fatty acids through keto-friendly foods, eat more salmon, sardines and anchovies.
- Vitamin D: Since vitamin D deficiency is common, it may be a good idea for people following the ketogenic diet to get their vitamin D levels checked and supplement accordingly.
- Electrolyte Supplements or Mineral-Rich Foods: People following a ketogenic diet should focus on increasing their consumption of sodium, potassium, and magnesium to prevent unpleasant symptoms like headache, muscle cramps, and fatigue.
- Calcium: Calcium serves many purposes. However, adults aged 19-50 need 1,000 milligrams of calcium daily. Similarly, calcium-fortified orange juice and tofu are both good sources of calcium, but are not keto-friendly.
- Iron: Many keto-approved foods contain enough iron, such as beef, oysters, kale, and spinach. Eating meat can give you enough iron. However, iron deficiency is still possible, especially for women.
Read also: High-Fiber Diet for Better Health
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