Benefiber On Keto: Friend Or Foe?

The keto diet is a low-carb, high-fat diet that can bring many health benefits, such as reducing blood sugar and insulin levels. However, a common issue is that many fibre-rich foods are also carb-heavy, which can lead to a bloated gut and bowel movement issues. This is where fibre supplements come in, and Benefiber is one such supplement. But is it suitable for a keto diet?

Benefiber's impact on ketosis

Benefiber is a natural, daily fibre supplement that can be consumed by adding its powder form to food or drinks. It is gluten-free, sugar-free, and dissolves into a clear solution. It is also one of the best keto-friendly fibres. It supports the digestive system by nourishing good bacteria, and the prebiotic fibre of wheat dextrin helps support overall digestive health.

Benefiber is a good option for those on a keto diet as it is low in net carbohydrates. The total carbohydrates in Benefiber are mostly dietary fibre, which does not significantly impact blood sugar levels.

However, one must be cautious about the amount of Benefiber they consume. One user on Reddit mentioned that they were kicked out of ketosis after using 2-6 tablespoons of Benefiber per day. They further added that after a day of not using Benefiber, they were back in ketosis. Another user commented that as long as one is not near their carb limit for the day, it should be fine since Benefiber has 1 carb per serving.

Therefore, while Benefiber is keto-friendly, it is important to monitor your consumption and ensure you are not exceeding your carb limit for the day.

Carb content

The carb content of Benefiber products varies depending on the specific product and serving size. For example, the Kirkland Signature Benefiber 100% Natural Fiber Supplement contains 4g of total carbs and 1g of net carbs per 2 teaspoons. On the other hand, the Benefiber Citrus Punch Sugar-Free Fiber Drink Mix contains 2g of net carbs per packet. Similarly, the Benefiber Orange Creme Chewables contain 5g of net carbs per 3 tablets. It is important to note that the term "net carbs" refers to the total carbohydrate content minus dietary fiber and sugar alcohols, which may have a minimal impact on blood sugar levels.

When considering the carb content of Benefiber products, it is crucial to keep in mind the recommended daily carb intake for individuals following a ketogenic diet. Generally, the ketogenic diet recommends limiting carb intake to 20-50 grams per day to achieve and maintain ketosis. Therefore, when incorporating Benefiber products into your diet, it is essential to calculate their carb contribution and ensure they fit within your daily carb allowance.

Additionally, it is worth noting that while Benefiber products are often marketed as keto-friendly, some individuals have reported experiencing difficulties maintaining ketosis while consuming them. This discrepancy may be attributed to variations in individual metabolism, overall diet composition, and other factors. As such, it is always advisable to monitor your body's response to any new supplement or dietary change and make adjustments as necessary.

Natural ingredients

The keto diet is often criticized for its lack of fiber, which is essential for digestive health. While it is ideal to get your fiber from regular food, some people on the keto diet may benefit from taking a fiber supplement.

• Avocados: Half an avocado contains 1.4 net carbs and 5 grams of fiber.
• Chia seeds: One ounce offers 9.6 grams of fiber and 2.2 grams of net carbs. They can be made into a pudding or sprinkled on smoothies, oatmeal, eggs, or salad.
• Nuts: Pecans and almonds are good choices, offering fiber and fat while being low in net carbs.
• Flax seeds: Ground flax seeds are a great crunchy coating for fish or chicken, and they offer heart-healthy benefits due to their high omega-3 fatty acid content. One tablespoon of ground flax boasts 2 grams of fiber and 0 net carbs.
• Collard greens: These cook down nicely, so go for cooked greens to get more fiber per cup. One cup of cooked collards has about 2 grams of net carbs and 5.6 grams of fiber.
• Cauliflower: A 1-cup serving of this low-carb veggie has about 3 grams of net carbs and 2 grams of fiber. It's a versatile ingredient that can be used in place of rice, mashed potatoes, or blended into soups.
• Pumpkin seeds: An ounce of dried pumpkin seed kernels yields just over 1 gram of net carbs and 1.7 grams of fiber. They're a simple snack to grab throughout the day.
• Coconut meat: A small piece (about 2 inches by 2 inches) offers about 3 grams of net carbs and 4 grams of fiber.
• Raspberries: A half-cup of fresh raspberries offers 4 grams of fiber and 3.3 grams of net carbs. They can be cooked down and used as a topping on keto-friendly pancakes.
• Artichokes: One canned artichoke heart offers 1.7 grams of fiber and less than 1.9 grams of net carbs. They can be added to keto pizza, roasted, grilled, or baked with cheese as an appetizer.
• Fermented foods: Packed with probiotics, these are good for your gut and low in carbohydrates. A half-cup of sauerkraut supplies 2 grams of fiber and just over 1 gram of net carbs.
• Leafy greens: These are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, arugula, escarole, and collard greens.
• Peppers: These are technically fruits but are treated as vegetables in cooking. Jalapeños are ideal for keto-friendly appetizers, while larger, mild peppers like bell peppers can be stuffed or used in various dishes.
• Summer squashes: Yellow squash and zucchini are versatile and low in carbs. Zucchini noodles are an excellent substitute for pasta or noodles.
• Avocados and olives: These are unique among vegetables due to their high fat content. They also contain fiber and are low in net carbs.

Health benefits

Benefiber is a 100% natural supplement that can be easily consumed by adding the powder to your favourite foods or drinks. It is also gluten-free and sugar-free and dissolves into a clear solution. It is a keto-friendly fiber supplement that can be consumed in moderation to avoid side effects such as bloating, abdominal pain, loose stools, or diarrhea.

Supports Digestive Health

The prebiotic fiber in Benefiber nourishes good bacteria in the gut, supporting overall digestive health. It can help regulate bowel movements and relieve constipation, which is a common issue on a keto diet due to reduced fiber intake.

Aids in Weight Loss

Benefiber is a natural prebiotic that can help you feel fuller for longer, reducing overall calorie intake and aiding in weight loss. It decreases the pace at which your body digests food, helping you last longer between meals.

Promotes Healthy Cholesterol Levels

Consuming Benefiber can help lower cholesterol levels, which is beneficial for those on a keto diet as high cholesterol can be a concern.

Improves Gut Health

Benefiber supports the growth of good bacteria in the gut, which is essential for fighting off other bacteria and viruses. A well-balanced gut flora can help reduce the risk of disease and support brain function.

Blood Sugar Stabilization

As Benefiber slows down the absorption of nutrients, it can help stabilize blood sugar levels, especially when consumed with a meal. This is particularly beneficial for those with diabetes or those aiming to maintain stable energy levels on a keto diet.

Versatility

Benefiber is versatile and can be mixed into smoothies, juices, or used in baking and cooking. This makes it a convenient way to increase your fiber intake without having to rely solely on supplements.

Comparison to other supplements

Benefiber is a 100% natural supplement that can be easily consumed by adding the powder to your favourite foods or drinks. It is also gluten-free and sugar-free and dissolves into a clear solution. However, it is important to note that Benefiber contains carbohydrates, with 4g total carbs and 1g net carbs per 2 teaspoons. This means that it should be consumed in moderation, especially for those on a keto diet, to avoid exceeding the recommended carb limit.

There are several other fibre supplements available on the market that are worth considering as alternatives to Benefiber. Here is a comparison of some of the most popular ones:

• NOW Psyllium Husk Powder: This is a soluble fibre supplement that helps with constipation and improves gut flora. It can be mixed with water or juice or added to low-carb bakes. It is recommended to consume it once a day, and each serving contains a modest amount of carbs, making it suitable for a keto diet.
• Metamucil Sugar-Free Fibre Supplement: Metamucil is a four-in-one fibre supplement that helps control appetite, supports heart health by lowering cholesterol, maintains healthy blood sugar levels, and promotes healthy digestion and regularity. It is recommended to start with one serving per day and gradually increase to a maximum of three servings per day.
• Heather's Tummy Fiber: This supplement is intended for use under medical supervision and is designed to ease IBS, constipation, and diarrhoea, which are common side effects of a keto diet. It is a 100% organic acacia powder that helps improve bowel motility, increase good gut flora, and decrease gassiness and bloating.
• NOW Supplements, Acacia Fibre Powder: This is a highly soluble formula that can be easily mixed into food or drinks. It offers multiple health benefits, including reducing blood cholesterol, aiding weight loss, improving bowel movements, and enhancing intestinal health. It is organic and gluten-free, and 100 grams of this fibre contains around 90 grams of fibre.
• Organic Inulin FOS Powder: Inulin is a natural prebiotic water-soluble fibre supplement that promotes digestion, gut and colon health, and nourishes good bacteria in the body. It helps you feel full after consuming it, making it ideal for a keto diet. Inulin also helps remove cholesterol from food during digestion, stabilises blood sugar levels, and clears unwanted toxins and bacteria from the tract.

While Benefiber is a good option for a natural fibre supplement, it is important to consider your individual needs and preferences when choosing a supplement. Some supplements may be more effective for specific concerns, such as constipation or cholesterol levels. Additionally, factors such as taste, ease of mixing, and the presence of allergens or other ingredients should also be taken into account when making a decision.

Frequently asked questions