Popular fibers found in Keto Products

When we got started on keto it was a lot easier to do “net” carbs.  All you had to do was take the total carbs, subtract the fiber and the sugar alcohols.   It was easier because back then, there were very few “keto” products.   By that I mean, if you wanted a treat, you made it yourself.  There was no going to the store and finding a bag of smart sweets.  In fact the only keto friendly chocolate you could find was either unsweetened baking chocolate or if you were lucky, a bag of Lily’s chocolate chips.   When you did find a product that was low in “net carbs,” it was pretty easy to figure out if the ingredients were keto friendly. Then keto became popular. 

People were switching to keto but still wanted their carby snacks, especially the sweet, chewy ones.  The problem with that is there is no real substitute for what sugar can do, or is there?  Enter the fiber game.

Below you will find a list of some of the popular fibers that you will find in keto processed foods.   We are not saying everything on list is bad, we’re simply giving you a list of fibers to look for.  The items with an asterisk are known to be at least partially digestible and may possibly elevate you blood glucose and/or insulin.   Be sure to test yourself using a blood glucose monitor or a CGM.  

• Isomaltooligosaccharides (IMO)*
• Prebotic fibers*
• Koji-oligosaccharides*
• Nigero-oligosaccharides*
• Tapioca fiber syrup*
• Prebiotic fiber syrup*
• VitaFiber*
• Liquid Vegetable Fiber*
• Cyclic IMO’S*
• Yacon*
• Yacon Syrup*
• Fiber Powder*
• Soluble Tapioca Fiber*
• Isomaltulose*
• Cellulose*
• Modified Food Starch*
• Modified Maltodextrin*
• Imo from tapioca starch*
• Soluble corn fiber*
• Tapioca fiber*
• Gum acacia, (acacia gum)
• Xanthan gum
• Guar Gum
• Chicory root fiber
• Inulin
• Resistant Dextrin
• Fructooligosaccharides
• Gluco-oligosaccharides
• Oat Fiber
• Psyllium Husk
• Glycerine (also a sugar alcohol)
• Potato Starch