5 Best Keto Fiber Supplements: Which One’s Truly on Top?

Here’s the truth: not all fibers are the same, and choosing the wrong one could give you discomfort or cause problems with your bowel movement. So, here we rounded up the best keto fiber supplements to help you in your quest for weight loss.

Specifically, when you’re on a ketogenic diet, taking fiber supplements is crucial since doing so helps slow down carbohydrate digestion. With carbs being digested slower, your blood sugar stays low – and that allows ketosis to kick in.

Best Keto Fiber Supplements Comparison Table





NOW Psyllium Husk Caps

NOW Foods

  • Cellulose
  • Stearic Acid
  • Organic Psyllium Husk Powder
Heather’s Tummy Fiber – Organic Acacia Senegal

Heather's Tummy Care

  • Organic Acacia Senegal
Bob’s Red Mill Raw Whole Golden Flaxseeds

Bob's Red Mill

  • Organic Raw Golden Flaxseeds
  • Protein
  • Omega-3 Fatty Acids
  • Fiber
  • Lignans
Viva Naturals Organic Ground Flax Seed

Viva Naturals

  • Organic Cold-Milled Ground Flaxseed
  • Dietary Fiber
  • Vegan Protein
Manitoba Harvest Hemp Hearts

Manitoba Harvest

  • Raw Shelled Hemp Seed


A Quick Look at the Best Keto Fiber Supplements

These vegan capsules contain a gram of soluble fiber and 0.1 grams of insoluble fiber each. Psyllium husk expands to 50 times its original size by absorbing water, and this is the feat that enables it to alleviate constipation and improve overall bowel movement.

NOW manufactures its products in the United States and Canada, and each manufacturing facility has specialized in-house laboratories to ensure supreme ingredient and product quality.

Each teaspoon of this product contains two grams of pure fiber. Note that it isn’t really marketed towards those trying to boost ketone body production, and is instead offered to people who wish to have regular bowel movement or to get relief from IBS-related abdominal pain, constipation, and diarrhea.

This product is usually dissolved in lukewarm water and taken as a drink. However, it can also be mixed with moist keto food or ingredients, making it a good option if you’re into baking keto-friendly treats.

This product from Bob’s Red Mill is certified organic, gluten-free, vegan, and kosher. For every two-tablespoon serving, you get three grams of insoluble fiber, three grams of polyunsaturated fat, and a gram of monounsaturated fat.

The product can be added to shakes or smoothies, or used as an ingredient that matches your keto meal plan. Other than that, you could use it as an egg substitute, especially if you’re also following a vegan low-carbohydrate diet.

Viva Naturals gets its flax seed from the Central Plains of Canada. These are certified organic and free from any genetically modified organisms (GMO).

Each serving makes two tablespoons and contains three grams of fiber. Additionally, it also contains three grams of protein, four grams of polyunsaturated fat, and a gram of monounsaturated fat.

Manitoba Harvest’s hemp hearts are non-GMO. You can eat them directly from the package, sprinkle over sour cream or yogurt, or mix into your baked recipes.

One serving is equivalent to three tablespoons. Each serving comes packed with a gram of dietary fiber, ten grams of protein, ten grams of polyunsaturated fat, two grams of monounsaturated fat, and various micronutrients (vitamin B and some minerals).

Reviews of the Best Keto Fiber Supplements

This doesn’t contain as much fiber as other brands, and that’s a good thing since it makes it easier to adjust to increased fiber intake. We also like that it’s in capsule form, which makes it more convenient to take.

NOW’s offering is certified non-GMO and uses only vegetarian ingredients. So, if you’re following a vegan keto diet, we highly recommend this product – but be sure to always take it with a glass of water.

NOW Psyllium Husk Caps

Things We Liked

  • Convenient intake
  • Small dosage per capsule
  • Vegetarian ingredients only
  • Competitively priced

Things We Didn't Like

  • Recommended dose isn’t for first-timers
  • Reports of odd smell and taste
  • A bit hard to swallow
Heather’s Tummy Fiber – Organic Acacia Senegal

What we liked about Heather’s Tummy Fiber is that it really promotes healthy gut flora. Although it won’t win any awards for convenience, this is still a good option if you’re also taking probiotics to get in better shape.

Be warned though, like other fiber supplements, it can cause stomach upset in the first few days of intake. Be patient with it –if you have to wait an extra week to get used to the recommended dosage, then do so.

Things We Liked

  • Certified organic
  • Doesn’t thicken
  • Prebiotic effect

Things We Didn't Like

  • Needs to be dissolved
  • Not FODMAPS-free
  • Tends to clump

There’s no denying that this product is versatile – you can eat it as it is or grind it for use as an ingredient. In fact, you can even grown it into sprouts, which have better micronutrient content than seeds.

But, we are quite wary with this one as flax seed contain lignans. This organic substance is quite estrogenic in men, meaning it can lower testosterone while increasing sex hormone binding globulin (SHBG).

Bob’s Red Mill Raw Whole Golden Flaxseeds

Things We Liked

  • Can be used in many ways
  • Has omega-3 (like olive oil)
  • Certified organic

Things We Didn't Like

  • Contains phytoestrogen
  • Rather expensive
  • Reports of impurities
Viva Naturals Organic Ground Flax Seed

This one’s similar to the previous entry in this list, with the only noticeable difference being that it’s already ground. It’s still quite versatile, and it should be easier to use as an ingredient.

Keep in mind though, that ground flaxseed has more soluble fiber. So, this might be a better (and cheaper) option if you’re having trouble with insoluble fiber.

Things We Liked

  • Organically grown
  • Convenient and versatile
  • Contains omega-3 fatty acids

Things We Didn't Like

  • Not finely ground
  • Phytoestrogen content
  • No allergy certifications

These shelled hemp seeds can be conveniently eaten right out of the package or mixed with your meal. But, contrary to what the package states, this doesn’t taste like sunflower seeds at all.

Unfortunately, Manitoba Harvest’s offering is a bit lacking when it comes to fiber content. If it would only have more fiber, this would be our pick as it has a good amount of protein and zero carbohydrates (or no net carb).

Manitoba Harvest Hemp Hearts

Things We Liked

  • Loaded with protein
  • Good, crunchy texture
  • Can be eaten right out of the bag

Things We Didn't Like

  • Lowest dietary fiber content in our roundup
  • Can cause stomach upset
  • Taste is far from great

Studies have shown that fiber can affect the rate of absorption of medications in the body.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.
drinking water

Value Section

There Are Different Types of Fiber

There are two kinds fiber: soluble and insoluble.

Soluble fiber forms a gel-like substance when mixed with water. This type of fiber helps you feel satiated longer as it slows down digestion, which in turn slows down the absorption of glucose into your blood.

Psyllium husk, oat bran, oat flour, barley, flaxseed, and cruciferous vegetables (like broccoli, cabbage, cauliflower, kale, and Brussels sprouts) are packed with soluble fiber.

On the other hand, insoluble fiber absorbs water as it passes through your digestive system – this results in having food go through faster. Examples of foods rich in insoluble fibers are whole hemp hearts, avocado, and almonds.

So, if you’re looking to supplement your low-carb diet with fiber, make sure that you’re getting the right one. Otherwise, you might end up with too much of one kind, leading to either constipation or loose bowel movement.

Drinking Water is Important

Studies indicate that individuals on a ketogenic diet are more likely to experience constipation. This is most often due to the types of high-fiber food they consume, which happen to be rich in soluble fiber.

If your ketogenic meal plan has a lot of soluble fiber-rich ingredients or you’re taking soluble fiber supplements, it’s advisable to drink at least eight glasses of water daily (roughly 67 ounces or 2 liters).

Again, soluble fiber absorbs water and you have to make sure you’re drinking enough to mitigate any adverse effects of increased fiber intake. You don’t have an excuse not to drink water since it doesn’t contain calories.

Go Slow With It

Due to how soluble fiber slows down the movement of food in your digestive tract, it gives more time for the bacteria found in your large intestine to ferment undigested carbohydrates.

This results in increased gas production, which could also lead to bloating and some abdominal discomfort. To avoid this problem while aiming for fat loss, you’ll have to gradually increase your fiber intake.

Taking the lowest dose at first and increasing it every week or two is a good way of getting used to fiber supplementation. This applies regardless of your strategy to lose weight (low-carb high-fat diet, low-fat diet, or anything else) and whether you’re aiming to get more ketones.

Consider How You Take Your Medication

If you’re taking any type of medication, it’s best to check with your doctor if you could supplement your diet plan with fiber.

This mostly has to do with how fiber influences the speed of your digestion. An effective way of getting around this is to take your medication several hours before taking your fiber supplement.

The Verdict

All things considered, NOW Psyllium Husk Caps is the winner in this roundup. And yes, as you probably expect, we actually like that it contains the lowest amount of fiber per capsule.

This means that you can easily adjust the dosage you’re taking at the start and at the end of your supplementation regimen. For those just starting, this can be helpful as well – particularly in avoiding adverse effects.

Of course, although we think that NOW’s offering is at the very top even among the best keto fiber supplements, there’s always the matter of preference. So, what’s your favorite among these keto-friendly products?

Image credits: Amazon.com

Adam Pius (Research Analysis)

My Trainer Bob was founded by Adam to supply a great resource on fitness and health and to become a trusted resource where people can come and learn how to stay fit.

Ivan Kokhno (Editor)

Ivan is a medical doctor that has five years experience in researching and writing health-related content, SaaS companies, startups, motivation and self-growth resources. He also speak five languages. Therefore, he is able to research any topic five times better than the average writer.