Getting enough Fiber on the keto diet is extremely important.
What exactly is fiber? Why is it important on the keto diet?
Let me explain..
Fiber is a complex carbohydrate that is made of sugar. However, fiber does not raise insulin like sugar does. This is because fiber is not broken down into individual sugars and provides little or no energy. Your body does not possess the enzymes necessary to break the bonds of fiber.
Fiber remains intact as it travels through the body in which it is broken down by bacteria. These bacteria in return produce nourishment to your body creating a symbiotic relationship.
There are many different types of fiber. Despite being labeled as “ fiber,” many types are not fibrous. Some are more like gelatin. How do you get enough fiber? By taking a keto friendly fiber supplement and adding enough fruits and vegetables.
The two main types fiber for the keto diet are:
Soluble Fiber- This fiber is soluble in water. It forms a gel-like substance when mixed with water. Soluble fiber is found in oats, oatmeal, barley, fruit, and veggies.
Insoluble fiber, – Insoluble fiber, does not dissolve in water. When consumed, fiber passes through the digestive system mostly intact therefore not raising insulin.
Fiber has many jobs such as softening stools, balancing pH and absorbing toxins. Even more interesting is that fiber may also promote weight loss and is why a ketogenic diet is so effective. When you eliminate refined, processed carbohydrates, you also change gut microbiome, which is believed also to help weight loss.
Another disrupter of gut microbiome is artificial sweeteners. That is for a different post though!
The Benefits of Fiber on the keto diet
#1-Satiety – Consume soluble fiber found in nuts, seeds, and fibrous vegetables is very filling.
#2– Reduced Cholesterol- Yup, adding fiber and certain fiber supplements can lower cholesterol levels. 
#3-Mood Stability– Dietary fiber intake from vegetables and fruits was significantly correlated with reduced depressive symptoms. 
#4- Gut Health- Fiber helps balance Microbiome (fancy way of saying gut health) – Studies of lean and obese mice suggest that the gut microbiota ( fancy word for saying Microbiome) affects energy balance by influencing the efficiency of calorie use from the diet, and how this energy is utilized and stored. 
#5- Lower risk for Disease : People with high fiber intakes have a lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal disorders  A significantly lower risk of 9% was seen for both CVD and CHD with every additional 7 g/day of total fiber consumed. 
#6 Weight Loss– Epidemiologic support that dietary fiber intake prevents obesity is healthy. Fiber intake was correlated with lower body weight and body fat. A high level of dietary fiber consumption from fiber supplements has been associated with a 30% reduction in the risk of gaining weight. 
This is one of the reasons why populations that eat traditional foods, rich in high-fiber foods, are slim. You will also find that these slim populations don’t snack on low-fat 100 calorie packs or drink reduce fat milk!
Fiber on a Ketogenic Diet
It’s imperative to eat vegetables when going on a Keto diet. Carbohydrate restriction reduces your intake of health high-carbohydrate foods, which contain beneficial “food” for good gut bacteria.
If you have difficulties adding enough fruits and veggies and keeping your carbs under 50- try a fiber supplement. An isolated fiber supplement is not the same as getting fiber from whole foods. You must take this into consideration when choosing a keto fiber supplement. Not all are effective.
From an evidence-based approach, I have listed the top three fiber supplements. Studies show that when it comes to fiber supplements, only soluble non fermenting, gel-forming fiber has been proven to provide all health benefits 
The Best Fiber Supplements for Keto
Flaxseed oil, fibers, and flax lignans have potential health benefits such as a reduction in…
- Cardiovascular disease
- Neurological disorders
Flax protein also helps in the prevention and treatment of heart disease and in supporting the immune system. 
The number one recommended flaxseed is….
Bob Red Mill’s products are known for high quality and top-notch products. The company is employee- owned, and is owned by the cutest couple!
You can also add…
Bob Mill’s Organic Flaxseed Meal. Is great for baking!
How to Use: Add to Shakes, add to recipes, and make keto bread with flaxseed
Psyllium is a soluble fiber derived from the seeds an herb mainly grown in India.
It’s used as a dietary supplement and is found in the form of husk, granules, capsules or powder. It is often added to fortified cereals, but those are not allowed on a keto diet!
In a study done that compared different types of isolated fiber supplements – psyllium husk won. The study demonstrated that Psyllium husk improved cholesterol, glycemic control, satiety, weight loss, reduced constipation, and diarrhea, and helped with irritable bowel syndrome. 
How to Use: Make loaves of keto bread, crackers, cereal with it. You can also put in in keto friendly smoothies to give you an extra boost of fiber 🙂 Don’t over do it
Acacia is the gum that is extracted from the acacia tree. It’s a dietary fiber supplement that can dissolve in water and is a complex polysaccharide indigestible to both humans and animals.
It has been considered as a safe nutritional fiber by the United States, Food and Drug Administration (FDA) since the 1970s. It also has been shown to help women lose weight  Other benefits include wound healing, relieving pain, oral health promotion, and weight loss.
The recommended Acacia fiber supplement for keto is
NOW company has been around for about 17 years and hasn’t managed to land themselves any lousy press for artificial ingredients. NOW owns and operates one of the most advanced laboratories. They also test their products through various stages to ensure the quality and safety of the product.
NOW also tests to meet and go beyond FDA requirements for dietary supplement manufacturing.
They also test…
- To make sure there is no mold, bacteria or other biological contaminants.
- To ensure the raw materials we get are what the supplier says they are and match the ingredients we use in our formulations.
- To make sure their raw materials do not contain harmful levels of heavy metals.
- To make sure their raw materials are not contaminated.
How to Use:
Mix one tablespoon (nine grams) of organic acacia fiber powder into at least 8 ounces (237 milliliters) of water or juice and consume one serving daily.
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