What is the right fiber for a Ketogenic diet?
Do I need to supplement fiber when eating a Ketogenic diet? How do I know what is the right fiber for a Ketogenic diet?
The answer is not that simple.
In my experience, I would say that most people do need the added supplementation of fiber to their keto way of eating, as not everybody is constantly focusing on getting low carb vegetables and fermented vegetables in quantities large enough to maintain a health bowel environment.
Let’s not forget that fiber does more than just add bulk to our stools, it also provides food and lodging for those coveted beneficial bacteria that inhabit our intestinal tract.
What kind of fiber?
When it comes to adding fiber to a Ketogenic diet either as a supplement or as an integral part of our recipes we have a few different choices:
- psyllium fiber
- coconut flour
- chia seeds, ground or whole
- flax seeds, ground or whole
- then there is unmodified potato starch
These fiber sources are listed here in order of fiber content. You can find the exact nutritional content in this post.
Are all fibers created equal?
One very interesting fact I discovered working with different patients trying different foods is that not all fibers work the same for everybody.
These are some of my findings:
As a general rule unmodified potato starch spiked blood glucose by an average of 15 points and lead to weight gain in about 65% of my patients.
Psyllium fiber spiked glucose levels by 10 to 20 points in about 40% of patients.
Those patients who had problems with psyllium, seemed to have no reaction to ground flax seeds as far as glucose level spikes or weight gain, but did get good results in bowel movement frequency and ease.
On the contrary some of the patients (about 20%) had a reaction from using the flax seeds and got good results with the ground chia seeds.
There is not such things as a “one size fits all” approach when it comes to your body. every single one of our organisms functions a bit differently, and we all have different sensitivities, which change with time and the foods we eat.
In my opinion the best way to find what works for you is to monitor your own individual reactions. That is why my recommendations are always just a starting point, before I get the feedback from the individual patient on their body’s reactions.
This highly individualized approach is the base of how I work with my clients, investigating in to what works forr your individual physiology and what does not.
I recommend you also test different products and keep an eye on your body’s reactions, to determine what works best for YOU!
You can read more about fiber and find a great fiber containing recipe HERE.