Milly Gaines
The keto diet is a low-carbohydrate method of eating that involves cutting out almost all carbs so that the body generates energy by burning fat instead of carbohydrates. While fiber is a type of carbohydrate, it is still needed by the body to function and to aid in overall wellness, prevent constipation, regulate blood sugar levels, and induce satiety. Benefiber is a fiber supplement that comes in the form of powder, caplets, gummies, and stick packs. It is plant-based and can be dissolved in food and beverages. A serving of Benefiber typically contains 4-7g of total carbs and 1-2g of net carbs. For individuals on the keto diet, it is important to monitor their net carb intake to ensure they stay within the recommended range.
What You'll Learn
Benefiber supplement facts
Benefiber is a natural, taste-free, sugar-free, plant-based prebiotic fibre supplement that contains wheat dextrin. It is designed to help nourish the good bacteria in your gut and can be dissolved in non-carbonated beverages and soft foods without altering their taste or consistency. The supplement comes in powder, caplet, and chewable form.
The powder form of Benefiber is available in a variety of options, including:
- Original
- Plus Calcium
- Plus Heart Health
- For Children
The powder is recommended for individuals aged 12 and above, with a dosage of 2 teaspoons stirred into 4-8 oz. of beverage or soft food (hot or cold), three times daily. For children aged 6 to 11, the recommended dose is half of that for adults.
The caplets are sugar-free and easy to take on the go. The chewables are artificially flavoured and come in orange crème and assorted fruit options for adults, and there is also a plus calcium option.
A serving of 2 teaspoons (10g) of the original Benefiber powder contains 4g of total carbohydrates, 3g of dietary fibre, 3g of soluble fibre, and 15 calories. This equates to 1g of net carbs per serving.
The Kirkland Signature Benefiber 100% Natural Fiber Supplement has slightly different values, with 2 teaspoons (7.4g) containing 4g of total carbs, 3g of dietary fibre, 1g of soluble fibre, and 15 calories, for a total of 1g of net carbs.
The Healthy Shape Benefiber Supplement has the highest values, with 1 tablespoon (7.4g) containing 7g of total carbs, 2g of net carbs, 0g of fat, 0g of protein, and 30 calories.
It is important to note that Benefiber contains less than 20 ppm of gluten and is considered "gluten-free" according to FDA standards. However, individuals with gluten intolerance should not consume any products containing gluten, including Benefiber, unless otherwise directed by their doctor.
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Net carbs in Benefiber
The number of net carbs in Benefiber depends on the specific product and the amount consumed. For example, the Benefiber Healthy Shape Fiber Supplement contains 2g of net carbs per tablespoon (7.4g), while the Kirkland Signature Benefiber 100% Natural Fiber Supplement contains 1g of net carbs per 2 teaspoons (approximately 7.4g).
It's important to note that the recommended serving size for Benefiber Original powder is 2 teaspoons, three times daily for adults aged 12 and above. For children aged 6 to 11, the recommended dose is half of that for adults. It is advised to consult a health professional before giving Benefiber to children under 6 years of age.
When following a ketogenic diet, it is crucial to monitor your carbohydrate intake, as it typically involves significantly reducing carbohydrate consumption. The ketogenic diet is often recommended for managing certain health conditions, such as diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances.
While increasing fiber intake is important for digestive health, it is not necessary to supplement it if you are already consuming adequate amounts from whole foods. However, if you choose to use a fiber supplement like Benefiber, be sure to include the net carbs in your daily carbohydrate count to ensure you are staying within your desired range for ketosis.
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Keto-friendly foods with fiber
Benefiber is a fibre supplement that can be added to food or drinks. It contains carbohydrates, but the amount that should be counted towards your net carb intake depends on the type of Benefiber product and serving size. For example, a serving size of two teaspoons of Kirkland Signature Benefiber 100% Natural Fiber Supplement contains 4g total carbs, 1g of which should be counted towards your net carb intake.
Keto-friendly foods with fibre
It is important to eat enough fibre on the keto diet to support digestive health. Here are some keto-friendly foods that are high in fibre:
- Avocados are technically a fruit, but they are often consumed as a vegetable. Half a large avocado provides 7g of fibre and 2g of net carbs. They are excellent in salads and omelettes, as well as guacamole.
- Broccoli is a good source of fibre, with 1 cup of cooked broccoli containing 5g of fibre and 6g of net carbs. It is tasty when sauteed in butter or roasted in olive oil.
- Blackberries and raspberries are fruits that are high in fibre and can be enjoyed in small amounts on a keto diet. A two-thirds cup serving of raspberries provides 6.5g of fibre and 5g of net carbs, while the same serving size of blackberries contains 5g of fibre and 5g of net carbs. They are a simple yet elegant dessert when served with fresh cream.
- Chia seeds form a gel when combined with liquid. Two tablespoons provide 10g of fibre and 2g of net carbs. They can be stirred into water or another liquid and consumed as a drink.
- Nuts, such as pecans and almonds, are a great option on the keto diet because of their fibre and fat content. Pecans are one of the lowest-carb nuts, offering just 1.2 net carbs per ounce, while also supplying 2.7g of fibre. Almonds are another good choice, with 3.5g of fibre and about 2.5g of net carbs per ounce.
- Flax seeds are often used in low-carb baking. Two tablespoons of ground flax seeds have 4g of fibre and 0.2g of net carbs.
- Artichokes are an excellent source of fibre. A medium fresh artichoke has 6g of fibre and 6g of net carbs, while one cup of canned artichoke hearts provides 4g of fibre and 5g of net carbs. They are delicious grilled or baked in oil, or steamed and served with butter or another creamy sauce.
- Leafy green vegetables, such as spinach, kale, collard greens, and mustard greens, are staples of most low-carb diets. They may help you feel full and are a great way to boost your fibre intake while keeping carbs low.
- Cauliflower is a popular item on low-carb diets as it can be riced or made into a low-carb pizza crust. It is low in calories and carbs yet high in fibre, vitamins, and minerals. One cup of chopped cauliflower provides 2g of fibre and 2g of net carbs.
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Alternatives to Benefiber
Benefiber is a popular dietary supplement used to relieve constipation and support gut health. It is a soluble fiber supplement that contains wheat dextrin, a form of wheat starch. While Benefiber can be helpful for those seeking a fiber supplement, it is important to note that it contains carbohydrates, which may not align with a keto diet.
If you are looking for alternatives to Benefiber, there are a few options available:
Metamucil
Like Benefiber, Metamucil is an over-the-counter soluble fiber supplement that helps relieve constipation. Metamucil contains psyllium husk powder, which is a type of fiber made from the husks of psyllium seeds. Metamucil may offer additional benefits, such as improving cholesterol and maintaining healthy blood sugar levels. However, Metamucil may cause similar side effects to Benefiber, including gas and stomach cramps.
Citrucel
Citrucel is another fiber supplement that contains methylcellulose, derived from plant matter. It is a non-allergenic form of soluble fiber, making it a good alternative for those who experience side effects or sensitivities with other supplements. Citrucel may not cause as much gas buildup as some other products.
Miralax
Unlike the previous two options, Miralax is not a fiber-based supplement. Instead, it contains polyethylene glycol, which pulls water into the stool to help relieve constipation. As it is not a fiber supplement, it does not offer the same potential additional benefits as fiber-based products. However, it may be a good alternative for those seeking constipation relief without the side effects associated with fiber supplements.
Natural Sources of Fiber
In addition to these supplemental options, it is important to remember that increasing your daily fiber intake can also be achieved through natural food sources. Some examples include:
- Grains: barley, oat bran
- Vegetables: beans, lentils, sweet potatoes
- Fruits: blackberries, pears, oranges
- Proteins: almonds, chestnuts, sunflower seeds
When considering alternatives to Benefiber, it is always recommended to consult with a healthcare professional, especially if you have specific health concerns or are taking other medications.
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Benefiber and ketosis
Benefiber is a prebiotic fibre supplement that comes in powder, caplet, and gummy form. It is plant-based and can be stirred into food or drink. The powder is clear and taste-free, and the caplets are easy to take on the go. The recommended dose for adults is two teaspoons stirred into 4-8oz of beverage or soft food, three times daily.
The keto diet is a low-carbohydrate method of eating. It involves cutting out almost all carbs so that the body generates energy by burning fat, rather than carbohydrates. This state is called ketosis.
The challenge with the keto diet is that the body still needs some carbohydrates to function. One source of these is fibre, which comes from plants. While it is possible to get enough fibre from food alone, many people do not. The recommended amount of fibre is 25-38 grams per day, but most Americans only get about 15 grams.
Benefiber can be used as a fibre supplement on the keto diet, but it is important to count the carbs in the supplement as part of your daily total. One serving of Benefiber (2 teaspoons) contains 4g of total carbs and 1g of net carbs. If you are staying well under 20g of carbs per day, as many keto dieters do, you may need to be careful about how much Benefiber you consume, as it may prevent you from reaching ketosis.
Some people have reported that using Benefiber kept them from reaching ketosis, while others have reported no issues. It may depend on how close you are to your daily carb limit.
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Frequently asked questions
The number of carbs in Benefiber varies depending on the specific product and the amount consumed. For example, the Healthy Shape Benefiber Supplement contains 7g of total carbs and 2g of net carbs per tablespoon, while the Kirkland Signature Benefiber contains 4g of total carbs and 1g of net carbs per 2 teaspoons.
While Benefiber can help reduce net carbs, it is important to note that it contains some carbs. Therefore, it should be used in moderation and considered as part of your total daily carb intake.
The recommended dosage for Benefiber varies depending on age. For adults, it is suggested to stir 2 teaspoons of Benefiber into 4-8 oz of beverage or soft food, three times daily. Always read the label and follow the recommended dosage instructions.
Some individuals have reported that Benefiber interfered with their ketosis. It is important to monitor your ketone levels and overall health when introducing new supplements to your keto diet.
Yes, there are alternative fiber supplements available, such as psyllium husk, which can be used as a substitute for Benefiber. Additionally, increasing your intake of high-fiber, low-carb foods such as peas, artichoke hearts, chia seeds, raspberries, and broccoli can help you achieve your fiber goals while on a keto diet.
