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Home arrow Health arrow Gut Health arrow 8 Best Fiber Supplements for Keto in 2024: Keep Your Gut Happy

8 Best Fiber Supplements for Keto in 2024: Keep Your Gut Happy

HR_author_photo_Edna
Written by Edna Skopljak, MD
Dr. Donika Vata
Fact checked by Donika Vata, MD
Last update: January 3, 2024
10 min read 392 Views 0 Reviews
clock 10 eye 392 comments 0

Our expert team recommends the top 8 fiber supplements to keep your heart, gut, and mind healthy while following the keto diet.

best fiber supplements for keto

How do we vet brands and products? Learn more.

As a low-carb, high-fat diet designed to aid weight loss, the ketogenic diet continues to grow in popularity. Along with burning body fat, this is because it has several health benefits for consistent keto followers, from increasing energy levels to reducing the risk of heart disease.

However, like any diet, keto does come with some drawbacks. For instance, you may find yourself becoming deficient in some essential nutrients, which is where a fiber supplement can be useful. 

Unlike carb-heavy foods, taking keto fiber supplements ensures that your gut, heart, and overall body remain healthy without breaking the fat-burning state of ketosis. But with such an overwhelming selection of products on the market, how do you know which ones work best? 

Keep reading for our recommendations on the top fiber supplements available now.

A Quick Glance at the Best Fiber Supplements for the Keto Diet

The 8 Best Keto Fiber Supplements

Dietary fiber is a non-digestible carbohydrate vital for maintaining stable blood sugar levels, keeping your heart healthy, and ensuring regular bowel movements. As the keto diet eliminates a wide range of high-fiber foods like starchy vegetables and fruits, you may find yourself struggling with constipation.

Supplements can provide that boost of fiber you need without taking you over your daily carbohydrate limit of approximately 20–50 grams. The 8 products for keto we’ve highlighted below may help keep your digestive health in tip-top shape while also ensuring you’re successful on your weight loss journey.

#1 ColonBroom: Best overall

colonbroom logo
Our rating:
4.7
stars
  • Promotes good gut health and a healthy digestive system
  • Facilitates bowel movements
  • May help to feel more satiated
  • Helps regulate blood sugar levels
Start Free Quiz Now

ColonBroom is a high-fiber dietary supplement designed to promote regular bowel movements while on the keto diet. It does this using psyllium husk, a type of organic fiber that alleviates common digestive troubles like gas, bloating, cramps, constipation, and diarrhea

As ColonBroom’s star ingredient, psyllium husk powder softens and adds bulk to your stool when the fiber supplement is mixed with water. It also acts as a prebiotic, which nourishes the beneficial bacteria in your gut to support digestive health.

The fiber supplement for keto also contains citric acid. This reduces inflammation throughout the body and relieves poor digestion-related issues, including heartburn and bloating. 

ColonBroom offers two delicious flavors – strawberry and tropical fruit – making it an ideal choice for those on keto looking for their sweet fix without the added sugar. Find out how this fiber supplement could improve your gut health by taking the brand’s short quiz before purchasing. 

Recommended dose: Mix one scoop with a glass of water twice daily.

Price: $68.99 for a 1-month supply

Pros
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    Natural-tasting flavors
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    Ingredients are clinically proven
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    Sugar-free, gluten-free
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    Stimulates bowel movements in just one day
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    Non-GMO and vegan-friendly
Cons
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    Relatively expensive
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    May cause minor stomach upset

#2 NOW Psyllium Husk Powder: Best for heart health

now logo
Our rating:
4.5
stars
  • Helps to maintain a healthy gut
  • May promote weight loss
  • Keeps your heart healthy
  • Relieves IBS symptoms
Learn More

NOW is an organic psyllium husk powder designed to boost your daily fiber intake. Providing 6 of the 7 grams of soluble fiber necessary for your daily intake, consuming this supplement regularly may lower your risk of heart disease when taken as part of a diet low in cholesterol and saturated fat.

Psyllium husk-based supplements are also great for those suffering from inflammatory conditions like irritable bowel syndrome (IBS), which causes uncomfortable symptoms such as stomach cramps, excess gas, and bloating.

Plus, at just $16.99 for 38 servings, NOW is great value for money for those on a tighter budget. However, unlike some of the other best fiber supplements, this one doesn’t have a sweet or fruity flavor, which may make it difficult to drink for some customers.

Recommended dose: Mix 1 level tablespoon daily with at least 12oz of water or juice.

Price: $16.99 per container

Pros
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    Affordable product
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    Free of most major allergens
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    Vegan-friendly
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    Contains no sugar
Cons
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    Works best with low-fat diets
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    Doesn’t have the nicest flavor

#3 Viva Naturals Flaxseed: Best natural supplement

vivanaturals logo
Our rating:
4.2
stars
  • Omega-3s and 6s maintain heart health
  • Keeps you feeling full
  • May aid in weight loss
  • Encourages regular bowel movements
Learn More

Viva Naturals Flaxseed is an all-natural fiber supplement we recommend for its versatility. To add a boost of dietary fiber into your keto meal plan, the product is designed to be stirred into shakes and smoothies, sprinkled onto salads, soups, or yogurts, and added into your favorite baked goods as a nutritious, keto-friendly alternative to flour.

What we love about Viva Naturals is that the fiber supplement is made entirely with flaxseeds and without any added nasties. Flaxseeds are ideal for those on the ketogenic diet, as they are relatively low-carb, contain lots of dietary fiber, and are high in heart-healthy omega-3 fatty acids, which ensures you’ll stay in ketosis.

Flaxseeds also provide a great plant-based source of protein, contributing to maintaining strong muscles and bones. Their protein content also keeps you feeling full and satisfied for longer, making Viva Naturals Flaxseed a great fiber supplement for losing weight.

Recommended dose: 2 tablespoons (15g)

Price: $17.99 per bag

Pros
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    Plant-based
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    Gluten-free
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    Non-GMO ingredients
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    Easy-to-mix consistency
Cons
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    May cause diarrhea
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    Mild side effects like bloating, gas, and nausea are reported

#4 Elm & Rye Fiber: Best for constipation

elm and rye logo
Our rating:
4.0
stars
  • Alleviates constipation
  • Lowers cholesterol
  • Maintains good heart health
  • Promotes a healthy gut
  • Increases bowel movement frequency
Learn More

Elm & Rye Fiber is another of the best supplements for maintaining good gut health while on keto. Packed with psyllium husk, taking just one capsule or gummy daily helps to fight constipation and reduce the number of days without a bowel movement when you’re on the keto diet.

When used alongside a balanced diet, the fiber supplement may also lower cholesterol levels, which reduces your risk of heart disease, heart attack, and stroke. Another significant benefit of Elm & Rye is that it is suitable for use by women who develop hemorrhoids during pregnancy, helping to relieve this painful condition.

However, if you are pregnant or breastfeeding, you should always consult a doctor before taking any new supplement.

Elm & Rye regularly sends their products, including the fiber supplement, to third-party labs to ensure their safety and efficacy. This highlights the transparent and trustworthy nature of the brand, something that is highly important to us when recommending supplements that support your health during the ketogenic diet.

Recommended dose: 1 gummy or capsule per day

Price: $44.99

Pros
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    Available in capsules or gummies
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    Third-party tested
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    Created alongside a medical advisory board
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    Dairy-free
Cons
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    Not suitable for vegetarians
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    High psyllium husk content may cause digestive side effects

#5 Benefiber: Best for lowering blood sugar

Benefiber logo
Our rating:
3.9
stars
  • Contains soluble fiber for gut health
  • Maintains a healthy heart
  • Reduces abdominal discomfort
  • Lowers blood sugar levels
  • May support weight loss
  • Nourishes good gut bacteria
Learn More

As a soluble fiber supplement, Benefiber is one of the best products for protecting your long-term cardiovascular health while on the ketogenic diet. Soluble fiber can’t be broken by the body, meaning it won’t cause glucose spikes and is, therefore, helpful for blood sugar control.

This plant-based product contains just one ingredient – wheat dextrin. When consumed, wheat dextrin becomes a gel in your digestive system, which not only lowers cholesterol levels but may also prevent constipation. 

By removing harmful toxins from your gut, wheat dextrin also improves the absorption of essential nutrients to help you maintain good all-round health while in ketosis.

However, while you’re less likely to have trouble going to the bathroom, research into these benefits is conflicting.

Recommended dose: Mix 2 teaspoons into 4–8oz of liquid 3 times per day.

Price: From $12

Pros
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    Sugar-free
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    Low-calorie
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    Made with only natural ingredients
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    Dissolves easily in hot or cold beverages
Cons
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    Wheat dextrin may cause bloating and gas
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    May become dehydrated if you don’t drink enough water
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    Not suitable for those with celiac disease

#6 NOW Acacia Fiber Powder: Best for weight loss

now logo
Our rating:
3.8
stars
  • Maintains a healthy digestive tract
  • Manages cholesterol
  • Improves weight management
  • Promotes regular bowel movements
Learn More

Not only is NOW’s Psyllium Husk Powder a great fiber supplement, but we also recommend their Acacia Pure Powder. Extracted from acacia tree sap, this powder works as a prebiotic, which feeds the friendly bacteria in your body. This helps to keep your gut healthy, promoting regular bowel movements while on keto and reducing gas, bloating, and stomach cramps.

In addition to its high fiber content, acacia powder plays a crucial role in promoting heart health by helping control cholesterol levels. Furthermore, a study revealed that those who supplemented acacia for 6 weeks managed to reduce body fat by 2%, demonstrating how NOW’s product could be helpful for speeding up weight loss in ketosis. 

Although subjects experienced morning nausea, mild diarrhea, and bloating at first, these side effects disappeared after a week.

With only 6 grams of carbohydrates per serving, acacia powder fits seamlessly into your ketogenic diet. You can easily add it to your favorite smoothies, juices, or even just a glass of water, making it a versatile addition to your daily routine.

Recommended dose: 1 level tablespoon mixed with 8oz of water

Price: $16.99 per bottle

Pros
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    Mixes easily
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    Dairy, egg, and soy-free
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    Vegan-friendly
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    Made without gluten
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    Non-GMO ingredients
Cons
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    May cause side effects like nausea, diarrhea, and bloating
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    Doesn’t taste great when mixed with water

#7 Metamucil: Best for removing waste

metamucil logo
Our rating:
3.6
stars
  • Promotes healthy digestion
  • May lower cholesterol
  • Controls blood sugar levels
  • Supports heart health
  • Helps you feel lighter and more energetic
Learn More

Although Metamucil offers a wide range of supplements, their 4-in-1 Daily Fiber Supplement is among the most popular. Acting like a colon cleanser, taking this supplement each day traps and removes any waste that may be weighing you down, helping you to feel lighter and more energetic.

Like some of our other recommendations, Metamucil’s primary ingredient is plant-based psyllium husk, a soluble fiber that relieves constipation and keeps you full on a weight loss diet like keto. Other key ingredients for gut health include iron, which colonizes friendly bacteria in the gut, and potassium, which triggers the release of gastric acid to support digestion.

Metamucil also contains aspartame, an artificial sweetener that gives the supplement its sweet flavor. Although this is a keto-friendly sweetener due to its low-carb content, there is some controversy surrounding aspartame for its link with negative side effects like headaches, seizures, migraines, depression, and insomnia.

Recommended dose: 1 teaspoon mixed in 8oz of water

Price: From $16.99

Pros
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    Uses a natural source of psyllium husk
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    Plant-based
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    Sweet orange flavor
Cons
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    Contains artificial sweeteners and flavors
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    May not have enough dietary fiber for supplementation
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    May be too sweet for some

#8 Sunfiber: Best for all-round gut health

SunFiber Logo
Our rating:
3.6
stars
  • Supports weight management
  • Keeps blood glucose levels down after meals
  • Promotes a healthy gut microbiome
  • Relieves occasional constipation and diarrhea
  • Maintains digestive health
Learn More

Sunfiber from Tomorrow’s Nutrition provides 6 grams of soluble fiber to promote regular bowel movements. This prebiotic fiber is unique as it helps to support digestive health without the bloating, excess gas, and loose stools that you’d get from eating an influx of starchy, high-fiber carbohydrates.

What makes Sunfiber sand out is that it tackles both occasional constipation and diarrhea. This is thanks to partially hydrolyzed guar gum, an ingredient that is effective for many people in relieving IBS symptoms

It also increases feelings of satiety, meaning that you’ll be less likely to snack throughout the day. This naturally lowers your calorie intake, making the supplement a great tool for appetite control.

One of the other key benefits of Sunfiber is that it dissolves easily and can be added to any beverage or food of your choice without altering its taste, texture, or smell.

Recommended dose: 7 grams

Price: $24.99 per bottle

Pros
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    Gluten-free
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    Dissolves easily into liquids
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    Organic and non-GMO
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    Vegan-friendly
Cons
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    Takes a while to begin seeing results

Comparison Table

Comparison Winner: ColonBroom
4.7
stars
4.5
stars
4.2
stars
4.0
stars
3.9
stars
3.8
stars
3.6
stars
3.6
stars
Brand
ColonBroom
NOW Psyllium Husk Powder
Viva Naturals Flaxseed
Elm & Rye Fiber
Benefiber
NOW Acacia Fiber Powder
Metamucil
Sunfiber
Pros

Natural-tasting flavors

Ingredients are clinically proven

Sugar-free, gluten-free

Stimulates bowel movements in just one day

Non-GMO and vegan-friendly

Affordable product

Free of most major allergens

Vegan-friendly

Contains no sugar

Plant-based

Gluten-free

Non-GMO ingredients

Easy-to-mix consistency

Available in capsules or gummies

Third-party tested

Created alongside a medical advisory board

Dairy-free

Sugar-free

Low-calorie

Made with only natural ingredients

Dissolves easily in hot or cold beverages

Mixes easily

Dairy, egg, and soy-free

Vegan-friendly

Made without gluten

Non-GMO ingredients

Uses a natural source of psyllium husk

Plant-based

Sweet orange flavor

Gluten-free

Dissolves easily into liquids

Organic and non-GMO

Vegan-friendly

Cons

Relatively expensive

May cause minor stomach upset

Works best with low-fat diets

Doesn’t have the nicest flavor

May cause diarrhea

Mild side effects like bloating, gas, and nausea are reported

Not suitable for vegetarians

High psyllium husk content may cause digestive side effects

Wheat dextrin may cause bloating and gas

May become dehydrated if you don’t drink enough water

Not suitable for those with celiac disease

May cause side effects like nausea, diarrhea, and bloating

Doesn’t taste great when mixed with water

Contains artificial sweeteners and flavors

May not have enough dietary fiber for supplementation

May be too sweet for some

Takes a while to begin seeing results

How to Choose the Best Fiber Supplements in 2024

We only chose the best fiber supplements after conducting thorough research into their ingredients, manufacturing practices, and the scientific evidence behind each product. This was to ensure that we would be recommending the most safe and effective supplements for your keto journey. 

Here are the key factors we considered when compiling this review:

Quality 

High-quality fiber supplements should contain organic ingredients from natural sources, such as psyllium husk. They should also exclude artificial flavors, colorings, and preservatives. We also looked at the packaging of each product to ensure that it was sturdy enough to protect the ingredients from contamination or damage.

Price 

As they are an addition to a healthy diet, fiber supplements are generally expensive. However, we understand that not everyone can afford higher price points, so we mainly included products that are on the lower end of the cost scale but offer the same quality and health benefits as more expensive brands.

Brand reputation 

Fiber supplements made by reputable brands are generally safer and more effective in supporting ketosis than companies that have questionable reputations. We selected trustworthy brands based on customer reviews, along with those who show evidence of scientific research and clinical testing to support their products.

Effectiveness

Effective fiber supplements contain ingredients like psyllium husk and acacia that are well-researched and proven to benefit those on the ketogenic diet. We considered the recommended dosage and conducted our own research into the ingredients within each supplement so that we could confirm every brand’s claims.

FAQs 

Is it okay to take fiber supplements on keto?

Yes, fiber supplements are beneficial for those on the ketogenic diet as they are generally low in carbs and won’t break ketosis. They’re also low-calorie and provide several benefits as a supplement to the keto diet, including aiding weight control, promoting good gut health, improving digestion, and maintaining a healthy heart.

What is the recommended fiber intake on keto?

Dietary guidelines recommend different daily fiber intake levels based on age and gender. For women under 50, the recommended daily fiber intake is 25–28 grams, while women over 50 should aim for 22 grams. Men under 50 should target 31–34 grams of fiber per day, and older men require 28 grams.

Does fiber cancel out carbs on keto?

Fiber generally isn’t counted in your total daily carbohydrate intake, as it isn’t digested by the body. Instead, those on the keto diet count net carbs, which is total carbs minus fiber.

Does too much fiber break ketosis?

No, consuming too much fiber won’t cause your blood sugar levels to rise like other carbohydrates as this nutrient cannot be digested.

A Word From Our Medical Team

The ketogenic diet works by lowering your carbohydrate intake to 5–10% of your daily calories while increasing fats to 70–80%. This pushes your body into ketosis, a fat-burning state that can boost weight loss, help you control blood sugar, reduce inflammation, and even improve brain function.

One of the downsides of this diet is that followers often miss out on essential nutrients like fiber. This is where fiber supplements can be useful, ensuring that you have regular bowel movements, keeping your gut healthy, and even promoting weight loss.

Along with supplements, there are also many high-fiber, keto-friendly foods that you can add to your diet. This includes avocados, broccoli, chia seeds, and leafy greens.

Conclusion

Taking fiber supplements is a great way of ensuring that you get all of the essential nutrients you need while on a low-carb, high-fat diet like keto. The best fiber supplements should be made with natural ingredients that support good digestion and a healthy gut while keeping you in ketosis. 

Overall, our top 3 picks that meet this criteria best are ColonBroom, NOW Psyllium Husk Powder, and Viva Naturals Flaxseed. 

However, remember that not all supplements will work to support everyone’s keto journey. Some may also be unsuitable for those who are pregnant, breastfeeding, or on certain medications, so always consult a doctor before taking a new supplement.

Written by Edna Skopljak, MD
Edna Skopljak, MD, is a medical advisor for the Health Reporter, a general practitioner who also worked as a medical doctor at the Department of Orthopedic Surgery and Traumatology. In addition to clinical work, she has years of experience in medical research as an editor at a prestigious medical journal.
The article was fact checked by Donika Vata, MD
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HR_author_photo_Edna
Written by Edna Skopljak, MD
Dr. Donika Vata
Fact checked by Donika Vata, MD
Last update: January 3, 2024
10 min read 392 Views 0 Reviews
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