Is Inulin (Chicory Root Fiber) Keto-Friendly?

Yes, inulin (chicory root fiber) is a keto-friendly sweetener that you can use as a substitute for traditional sweeteners that are typically high in carbohydrates. Inulin is safe for your keto diet because it contains zero net carbohydrates.

Low in Net Carbs

• 100 grams of inulin powder has 100 grams of total carbs and 100 grams of fiber, resulting in a net carb count of zero. Therefore, inulin is a no-carb sweetener that you can add to your ketogenic recipes and meals for sweetness, as required.
• Zero-carb foods are perfect for your diet because keto demands minimal carbohydrate intake. 
• However, you should not eliminate carbs entirely. Most people following keto get around 5–10% of their total daily calories from carbs. 

Rich in Fiber

• Inulin, or chicory root powder, is a rich fiber source. You can add inulin powder supplements to your daily routine to increase your overall fiber intake.
• Fiber is needed on keto to prevent constipation and other digestive issues – symptoms that often occur among keto dieters. 
• Increasing your fiber consumption is a primary way to beat those digestive woes. 
• Aside from inulin, you can get fiber from nutritious whole foods that remain low in carbs, such as broccoli, spinach, kale, and macadamia nuts. 
• In moderation, you might wish to eat blackberries, raspberries, and chia seeds.

Natural 

• Inulin is a natural, prebiotic dietary fiber that is most often extracted from the chicory plant. Chicory is an herbaceous plant from the daisy family. This plant-derived source is often added to dietary supplements for its health perks.
• You should aim to make natural foods a staple of your keto diet when creating meals and snacks. 
• Minimally processed foods contain more nutrients to nourish your body and help keep you in the best physical and mental shape.

You can replace non-keto items like brown sugar with inulin, whether you’re making tea, coffee, smoothies, or baked goods.