What Is The Best Fiber Supplement For Keto Dieting? Product Guide And Review

It is common to neglect the necessary fiber your body needs when committing to a ketogenic diet. Having sufficient amounts of dietary fiber can help correct bowel control, improve digestion and reduce the majority of stomach issues you may face when dieting.
 
Since following a keto diet requires you to choose foods that are high calorie and contain low carbs, you may find it challenging to include high fiber foods in your meals. This is where supplementing can help.
 
In this complete guide and review, we will be looking at why including fiber to a keto diet is important, as well as the health benefits it offers. We also reviewed the 5 products to find the best fiber supplement for keto dieting to help narrow down your options.

OUR TOP PICK

NOW

Organic Acacia Fiber

  •  

Read The Full Review

Our #1 Rated

4.9/5

4.9 out of 5

Of our top keto fiber supplements review

Viva

Organic Flax-seed Fiber

 

Our #2 Rated

4.6/5

4.6 out of 5

Of our top keto fiber supplements review

Ancient Nutrition

Keto Fiber

 

Our #3 Rated

4.5/5

4.3 out of 5

Of our top keto fiber supplements review

NOW Psyllium

Fiber Husk Powder

 

Our #4 Rated

4/5

4 out of 5

Of our top keto fiber supplements review

Benefiber

Pre-biotic Fiber Supplement

 

Our #5 Rated

3.8/5

3.8 out of 5

Of our top keto fiber supplements review

​Dietary Fiber 101

Fiber is a nutrient source which primarily comes from plant foods. It travels through our digestive system and absorbs water along the way and helps to ease bowel movements.
 
Dietary fiber is not absorbed by the body but instead stays intact when traveling through your large and small intestine. People often turn to fiber when trying to correct bowel problems, or if they want to stay fuller for longer between meals.
 
Dietary fiber is classified into two segments, soluble and insoluble fiber.
 
Soluble fiber: This classification of fiber dissolves in water and forms a more diluted substance. It helps to lower cholesterol in the blood, as well as glucose levels which are associated with cardiovascular disease.
 
Sources that contain soluble fiber include Peas, carrots, citrus fruits, oats, apples, and barley.
 
Insoluble fiber: Helps to push other materials through your entire digestive system. If you struggle with constipation or irregular bowel patterns, this type of fiber will help normalize digestive function.
 
Sources that contain insoluble fiber include Green beans, potatoes, vegetables, beans, nuts, and whole wheat foods.

The Health Benefits Of Fiber

Dietary fiber contains many health benefits and is one of the reasons why many people turn to plant foods. Here is a list of some key benefits of adding fiber to your diet:

Can Reduce Insulin Spikes

High fiber foods tend to have fewer amounts of glucose levels than non-fiber foods. Too much glucose in your blood can often lead to life-threatening health complications including type 2 diabetes, and heart disease

Can Reduce Cholesterol

Fiber that has a higher viscosity helps to reduce cholesterol levels. Studies have shown that people who eat more fiber tend to have a lower risk of experiencing heart disease later on in life.

Helps Reduce Constipation

One of the most known benefits of dietary fiber is it helps reduce constipation. Because fiber absorbs water, it increases the bulk of your stool (or poop) and speeds up the movements of your intestine while pushing out any material passing through your digestive system.

Helps With Weight-Loss

Because fiber is not absorbed by your body, it can help reduce your appetite by helping you stay full longer between meals. This will reduce the number of calories you intake, thus promoting better weight-loss and weight management
 
The best type of fiber that helps aid in weight-loss is soluble fiber. It helps you stay fuller longer because it soaks up water in the intestine which reduces the amount of time your body takes to absorb nutrients.

May Help Prevent Colon Cancer

According to research done by Healthline, colorectal cancer is the third leading cause of cancer deaths in the world. Whole plant-based foods which are high in fiber contain antioxidant’s and phytonutrient properties, which help eliminate free radicals that can increase the risk of life-threatening diseases such as cancer

Fiber And Ketogenic Dieting

If you are just getting started with keto dieting, then the rules are simple. A ketogenic plan requires you to consume high amounts of healthy fats and focus on very low carb intake,  it is very easy to neglect fiber in your diet. Not enough foods such as vegetables and nuts can lead to lack of micro-nutrients, which are essential for your organs and body.
 
Focusing on fatty foods can make it challenging to add leafy vegetables and high fiber foods to your meal. High-calorie foods already make you full as it is, which is why other means of taking fiber such as supplementing can help.
 
If you are on a keto diet, you may or may not have already experienced a change in your bowel movement. Ensuring you have enough fiber in your diet plan will help you correct digestion and avoid constipation.

How Much Fiber Should I Eat On A Keto Diet?

To avoid constipation when on a ketogenic diet, you must have a good fiber to calorie ratio. The Academy Of Nutrition and Dietetics recommends a daily intake of 25g for women and 38g for men.
 
Although this is a good rule of thumb, many people who have been successful on the keto diet recommend aiming anywhere between 15-25 grams for every 1000 calories

How Much Fiber Is Too Much?

Because fiber absorbs water and is not taken in by your body, you may experience bloating, gas and even constipation. Too much fiber can actually slow down the materials passing through your digestive system and may cause stomach cramps, aches, and pains.
 
These side effects can occur if you intake 70 grams of fiber or more. Depending on several factors including age, weight, and health, some people may experience negative side effects after just 40 grams.
 
To determine the best amount for you, start off with a minimum of 15g per 1000 calories, then slowly increase the dosage until you find a comfortable amount.

If you want a more in-depth guide on how much fiber you need per day, you can read our article here.

How To Choose The Best Fiber Supplement For Your Keto Diet

Source

When choosing a fiber supplement for keto dieting, it is important to look at what foods the fiber is sourced from. 

You want to focus on soluble fiber foods found in Seeds, beans, and green vegetables. These sources are low in cholesterol and saturated fats, which won’t compromise your keto diet.

Quality

You should never neglect quality when choosing products that go into your body. I always prefer brands that grow their resources organically and do not contain any GMO’s or synthetics.
 
It is common to see brands making big claims about how the product can help customers. Third-party certificate stamps on the label are a good indicator that any claims stated are in fact true and regulated

Labels such as NSF, Certified Organic, or FDA Certified are all good signs that you should look out for.

Supply

It’s always a good idea to plan ahead and write down what dosage amount you want to take. Calculate how much supply you will need, and make sure you meet the minimum requirements for your specific gender and age. Also, consider any other sources of fiber you may be eating outside of supplementing.

The Best Fiber Supplement's For Keto Dieting (Reviews)

Benefiber

Prebiotic Fiber Supplement

  • Quality
3/5
  • Price
3.5/5
  • Our Rating
3.8/5
Benefiber offers 125 servings of 100% pre-biotic soluble fiber which increases the number of good bacteria for healthy digestion. The ingredients are derived from wheat dextrin, containing only 4g of carbs and 0 sugar content.
 
This is a great option if you want to improve bowel control and reduce constipation. The powder also is tasteless so you can mix it with anything you want without affecting flavor. Benefiber also has packets available if you want to take your fiber with you on the go.

What Customers Are Saying

Most customers said that this product did in fact help with bowel control, as well as reducing constipation. However, a few reported no difference at all. 

Pros

  • Pre-biotic
  • Soluble fiber
  • Sugar free
  • Clear
  • 4g carbs
  • 125 servings
  • Optional fiber packets available

Cons

  • You may haveo test the product before determing whether or not it will make a difference.
  • High price for low value

NOW Psyllium

Fiber Husk Powder

  • Quality
3.5/5
  • Price
4.5/5
  • Our Rating
4/5

This product is sourced from psyllium husk seed. It contains 6g of soluble and 1g of insoluble fiber which helps support gastrointestinal function and improves bowel control

It has 8 carbs and is both vegan and kosher verified, and doesn’t contain any GMO’s or synthetics to help maintain purity and quality. Psyllium seed husk does contain sodium, so don’t be surprised to see the 10g included per serving in this product.

What Customers Are Saying

Customers said this fiber helped reduce gas, however the powder does not mix properly and is clumpy.

Pros

  • Supports gastrointestinal function
  • 8 carbs
  • Soluble and insoluble feber
  • Non-GMO
  • Vegan verified
  • Kosher verified
  • Family owned company

Cons

  • Is clumpy when mixed. Does not dissolve well
  • Contains sodium

Ancient Nutrition

Keto Fiber

  • Quality
4/5
  • Price
4.2/5
  • Our Rating
4.3/5
Ancient Nutriion is a fiber blend formulated by the famous Dr. Josh Axe who has quite a reputation when it comes to quality health products. His fiber supplement is both soluble and insoluble to better help improve digestion and only contains 2g of carbs. The fiber is derived from chia seeds, flax seeds, and cinnamon which are a great source of natural energy.
 
A unique feature about this fiber supplement is its boosted with MCT’s (medium chain triglycerides). These types of healthy fats are stored differently by the body and are broken down much easier, which promote weight-loss. The formula is also rich with antioxidants which help fight off free radicals which can be linked to life-threatening diseases including cancer.

What Customers Are Saying

Customers reported this fiber to digest very well. On the downside, the formula does not dissolve completely in thick liquids such as milk.

Pros

  • Soluble and non-soluble for digestion
  • Only 2 net carbs
  • Non-GMO
  • Rich in antioxidants
  • Supports healthy energy
  • 4g of protein
  • Digests very well

Cons

  • Only 5g of fiber (less than competitors)
  • Does not dissolve well in thick liquids

Viva

Natural Organic Flaxseed Fiber

  • Quality
4.3/5
  • Price
4.5/5
  • Our Rating
4.6/5
This fiber is sourced from organic flaxseed that is cold milled to maintain its freshness. A lot of attention is given to the manufacturing process, such as making sure the seeds are not broken to help maintain quality and its nutritional value. Flax-seeds are high in omega-3 fatty acids which are essential for healthy eyes, immunity, brain, and skin
 
This product is certified organic, non-GMO and kosher and is gluten-free. It contains 4g of carbs and only 6g of fat, making it ideal for your keto diet and weight-loss in general. The blend is also completely tasteless so you don’t affect the flavor when mixing it with your favorite beverage or meal.

What Customers Are Saying

Customers who use and purchased this product had high compliments in regards to the freshness once opening the packaging. Many reported a significant improvement with constipation and overall digestion.

Pros

  • Rich in omega-3
  • Certified organic
  • Certified kosher
  • Non-GMO certified
  • Gluten free
  • Only 4g carbs
  • Canadian product
  • Tasteless

Cons

  • A few customers complained that the packaging was cut or ripped during shipping.

NOW

Organic Acacia Fiber

  • Quality
4.5/5
  • Price
4/5
  • Our Rating
4.9/5
NOW is a family owned company that has been operating in Canada and the US since 1968. This soluble fiber supplement is sourced from acacia trees which helps to lower insulin and bad cholesterol. It only has 25 calories and 6g of carbs, making it a reliable choice for keto dieting.
 
This product also has a USDA organic certification, is non-GMO verified and doesn’t contain any synthetics, so you never have to second guess what is going into your body. It is also gluten-free and vegan-friendly since it is 100% plant-based. Lastly, the supplement has no flavor, allowing you to mix it with anything you like without compromising taste.

What Customers Are Saying

Many customers who used this product said it helped reduce bloating and constipation. The only complaints that were reported was the powder didn’t dissolve well in cold liquid. However, using a blender will solve the problem if you want to mix it with a cold beverage at home.

Pros

  • Soluble fiber
  • 25 calories
  • Only 6g carbs
  • USDA certified
  • Non-GMO verified
  • Gluten free
  • Vegan friendly

Cons

  • Does not dissolve well in cold liquid

Our Choice And Why

It is important to stay careful when choosing a fiber supplement so that you do not compromise your ketogenic diet. You want to choose a product that is low in carbs and can help you correct any digestive problems you may face during your diet.

Our best fiber supplement for keto dieting is the NOW Organic Acacia Fiber Supplement. It only contains 6g of carbs as well as 6g of soluble fiber which is a sufficient amount for anyone who is on a keto diet. Simplicity is king here, and I love how this product sources high-quality fiber using only one ingredient, acacia senegal. The powder can be mixed with anything and simply does the job of correction digestion and bowel movement.