Brenda Khan
The keto diet is a low-carb, high-fat diet that can have several health benefits. However, it can also make it harder to get adequate amounts of essential nutrients, including fiber. Fiber is essential to digestive health, and a lack of it can lead to constipation, which is a common issue for those on the keto diet. To combat this, fiber supplements are available, usually in powder or capsule form, and can be added to food or drinks. Some of the best fiber supplements for keto include psyllium husk, gum arabic, and inulin fiber.
What You'll Learn
Psyllium husk supplements are a good source of soluble fibre
Psyllium husk supplements are a gentle, bulk-forming laxative that can help to relieve constipation. The fibre increases the weight and bulk of stools, stimulating bowel movements. Unlike some laxatives, psyllium is safe and gentle enough to be used every day. It can also help to relieve mild diarrhoea by firming loose stools and slowing down their passage through the colon.
In addition to aiding digestion, psyllium husk supplements can also help to lower cholesterol. Soluble fibres, such as psyllium, can bind to cholesterol in the digestive process, helping the body to excrete it before it passes into the bloodstream. This can help to decrease overall blood cholesterol levels.
Psyllium husk supplements are also beneficial for heart health. All types of dietary fibre can be good for the heart, and water-soluble fibres, including psyllium, could help reduce blood triglycerides and blood pressure, lowering the risk of heart disease.
Psyllium husk supplements are a convenient way to increase your soluble fibre intake and support your health. They are typically available in powder, capsule, or tablet form and can be mixed with water or juice. However, it is important to drink plenty of additional fluids throughout the day when taking psyllium husk supplements.
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Inulin is a plant-based fibre supplement
Inulin is available in powder form, which can be added to liquids or recipes. It can also be purchased in capsule form, which may be preferable for those who dislike the taste of inulin powder.
Inulin is a keto-friendly fibre supplement because it is plant-based and low-carb. It is important to note that fibre is a type of carbohydrate, so it should be factored into your total carbohydrate count for the day. However, because the body does not digest fibre, it does not affect blood sugar levels in the same way that sugars and starches do.
If you are considering adding a fibre supplement like inulin to your diet, be sure to check with your healthcare provider first to ensure that it is a suitable option for you. It is always important to drink plenty of water when taking fibre supplements, as they absorb water from your digestive system and can cause bloating and discomfort if you are not properly hydrated.
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Gum arabic is a fibre supplement that also supports gut bacteria
Gum arabic, also known as gum acacia, is a natural polysaccharide that is used as a food additive and stabiliser. It is derived from the exudates of Acacia trees. Gum arabic is rich in fibre and is used as a plant-based binder.
Gum arabic is a prebiotic that supports the growth of beneficial bacteria in the gut, such as Bifidobacterium and Lactobacillus, while inhibiting harmful bacteria such as Clostridium. It also slows down gastric emptying and promotes satiety.
Gum arabic has been found to have antioxidant, anti-inflammatory, and immunomodulatory properties, making it a viable agent for promoting gut health. It has been shown to stimulate the integrity of the gut wall barrier, modulate gut inflammation, and improve immune response.
In addition, gum arabic is well tolerated by the gut, with high daily doses being consumed without adverse intestinal reactions. It has been found to increase the amount of bifidobacteria and lactobacilli, which are beneficial for gut health.
Overall, gum arabic is a fibre supplement that supports gut bacteria and has potential health benefits for the gastrointestinal tract.
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Chia seeds are a natural source of fibre
Chia seeds are incredibly versatile and can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yogurt. They can also be used to thicken sauces or as an egg replacement.
An ounce (28 grams) of chia seeds provides about 11 grams of fibre, which is a significant portion of the Reference Daily Intake (RDI) for both women and men. They contain both insoluble and soluble fibre, which may be fermented in the gut to promote the formation of short-chain fatty acids and improve colon health.
The fibre in chia seeds can help support digestive health and prevent constipation, which is a common issue on a keto diet. Additionally, the protein in chia seeds may aid weight loss by reducing appetite and food intake.
Chia seeds are also a good source of heart-healthy omega-3 fatty acids, antioxidants, and various minerals, including manganese, phosphorus, copper, selenium, iron, magnesium, and calcium.
When incorporating chia seeds into your diet, remember to drink plenty of water to reduce the risk of any digestive side effects.
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Flax seeds are a fibre supplement with virtually no carbohydrates
Flax seeds, also known as linseeds, are the oldest cultivated crop. They are small brownish-black seeds, often resembling chia seeds, full of healthy nutrients. A tablespoon (7g) of flax seeds contains 1.9g of dietary fibre, with only 0.1 grams of net carbohydrates.
Flax seeds are an excellent source of omega-3 fatty acids, lignans, and soluble and insoluble fibre. The high dietary fibre content of flax seeds helps maintain gut health and protects against various infections. Flax seeds also provide a sense of fullness, which helps to reduce overall food intake and maintain a healthy weight.
In addition, flax seeds have been shown to lower blood cholesterol and blood sugar levels, as well as reduce the risk of cardiovascular disease and stroke. They can be easily added to smoothies, yogurts, soups, salads, and baked goods to boost the nutritional content of any dish.
The recommended daily intake of flax seeds is 50 grams (5 tablespoons) per day, providing a flexible range for experimentation in various recipes. It is recommended to consume flax seeds in a milled or ground form to maximise their health benefits.
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Frequently asked questions
The best fiber supplement for the keto diet is psyllium husk. It is the only fiber supplement that has been shown to help lower cholesterol, control blood sugar levels, prevent constipation and diarrhea, and promote satiety. It is also generally available and can be purchased with SNAP.
Other keto-friendly fiber supplements include inulin fiber, gum arabic, and methylcellulose.
Some high-fiber foods that are keto-friendly include non-starchy vegetables like kale, spinach, cauliflower, eggplant, and zucchini, as well as avocados, coconut, and nuts.
Fiber is important on the keto diet because it helps to normalize digestive health and support the growth of beneficial bacteria in the gut. It can also help to prevent constipation, which is a common side effect of low-carb or ketogenic diets.
