First off, there’s the taste. Consumers want to have their cake and eat it too. At the end of the day, if the sweet indulgence tastes more like a bar of chalk, then there is a high probability that consumers will not be running out to buy it. In my opinion, most companies have nailed this aspect down to some degree. The majority of bars, cookies, or other low-carb snacks that I have tried actually taste really good. However, even if a product can meet the consumer standards with respect to taste and quality, the true separation occurs at the level of fiber source. The buzz words “high-fiber” and “low net carbs” are exploding in today’s society. Thus, companies are attempting to find ways in which they can add fiber to their products, thereby boosting their nutritional profile and simultaneously decreasing the number of net carbs. This now prompts the question: are all fiber sources nutritionally the same, and if not, what does this mean for the consumer?
IMOs can be made in several ways, but they are primarily derived from a sugar called maltose. IMO is promoted as a prebiotic fiber with a light sweetness profile. Its functional properties (i.e., moisture retention, low viscosity) make it well-suited for nutrition bars, cookies, candies, and the like. In order to fully understand IMOs and how the body processes them, we first need to understand how starches are digested in the body. Starches, also known as polysaccharides, are long and sometimes branched chains of glucose molecules. Initially, starch digestion begins in the small intestine with an enzyme called α-amylase. A-amylase breaks these long glucose chains into much shorter chains, called oligosaccharides, which are composed of anywhere from two to approximately 10 glucose units. Following this, specific enzymes on the brush border of the small intestine break down these oligosaccharides even further, into individual glucose units (monosaccharides) which are then absorbed.
The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
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To figure out the correct amount of fiber for your body, try experimenting. If you’re on the keto diet, start with 15-20 grams of total dietary fiber per day from a mix of soluble and insoluble fiber for several weeks, then consider adding 3-5 grams at a time as needed to see how you feel. Remember that some people actually feel worse when they boost their fiber intake[*][*][*].
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Axe nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
Another significant benefit of the ketogenic diet is that you avoid the big spikes in blood glucose levels caused by excessive carbohydrate consumption. Because some of the benefits of eating dietary fiber come from improved glycemic control, your fiber needs may be further reduced on the keto diet since your glycemic control comes from eating very few carbs.
Taken together, the above studies prompt the question: What is the prebiotic activity of SCF? If it is a true fiber, per our definitions above, then SCF should have a beneficial effect on gut microbiome bacteria. A study performed in 24 adolescents noted an increase in beneficial bacteria (e.g., Bacteroides, Butyricicoccus, Oscillibacter, and Dialister). Furthermore, this was correlated with an increase in calcium absorption upon the consumption of 12 grams of SCF per day for three weeks.[7][8] An additional study, which administered 8, 14, and 21 grams of SCF over 14 days, found that good bacteria (e.g., Bifidobacteria) increased and peaked at 8 grams per day. This value is nearly identical to inulin, which is considered the “gold standard.” Despite its nearly parallel effects to inulin at 8 grams/day, research has demonstrated that SCF is 3-4 times more tolerable than inulin due to its slower rate of digestibility by the gut bacteria. In fact, 26 grams of SCF barely increased GI symptoms relative to a placebo!
Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Any statements made on this website have not been evaluated by the FDA and any information or products discussed are not intended to diagnose, cure, treat or prevent any disease or illness. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results may vary, and testimonials are not claimed to represent typical results. All testimonials are by real people, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results.
Whisk 1 cup of the warmed nut milk into the yolk mixture. Then add back into the remaining nut milk in the saucepan. Stir until combined. Continue cooking over low heat until the mixture has thickened and reach about 165 degrees and will coat the back of a spoon. Don’t boil or overcook or else your eggs will curdle. If the eggs do curdle, you can strain the mixture to get rid of the curdled chunks.

Alex is editor in chief of Bodyketosis, an author, low-carb enthusiast and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.
Lastly, one of the advertised benefits of IMO is possible prebiotic activity. Prebiotics are critical, as they feed the beneficial bacteria in our digestive system, specifically in the large intestine. These bacteria have several amazing functions, such as lowering body fat, improving insulin sensitivity, and lowering depression. Two “gold standard” prebiotics in the industry are inulin and fructooligosaccharides (FOS). Inulin and FOS are non-digestible carbohydrates that robustly increase beneficial bacteria. The challenge, however, is that both inulin and FOS, due to their rapid digestibility by intestinal bacteria, result in low gastric tolerance, and, ultimately, gastric distress. Additionally, inulin and FOS, when added to protein bars or other goods, may degrade over time into individual sugar units. Regardless, one study comparing inulin to IMOs, found that the prebiotic activity in inulin is 14 times greater than that of IMOs.[4] This is logical because, as you recall from above, approximately 70% to 90% of IMOs are digested. As such, only a small portion of these prebiotic fibers make it to the large intestine, in which two out of three studies have demonstrated that this small portion may indeed have some prebiotic effects.

I know egg nog is sold in stores nation wide during the holidays and it also seems like a great option for convenience when you are already going to be spending countless hours preparing the holiday meals. But, isn’t homemade always better? Not only will your friends and family be impressed, but you’ll be doing them a favor by lightening it up on the carbs. Trust us, they won’t even know the difference! We’ve made this recipe super simple to follow you can even have the kids make it the morning of and let it chill in the fridge for a couple hours before the guests arrive. 
The increased awareness regarding the importance of fiber, in addition to its distinct metabolic effects, has resulted in a surge of companies switching to an alternative fiber known as soluble corn fiber (SCF). Interestingly, SCF has been available on the US market since 2007 and is used in foods and beverages across the Americas, Europe, and Southeast Asia. SCF is produced through an extensive process: corn syrup is exposed to a suite of enzymes for at least 48 hours, some of which are found in the brush border of your small intestine, as well as the pancreas.[5] Notably, a large majority of the corn syrup contains easily digestible carbohydrates; however, a small portion is, in fact, not digestible. At the end of this enzymatic exposure, a stream of digestion-resistant carbohydrates remains and is subsequently filtered several times. The resulting product is a “true fiber” that contains a mixture of α-1,6, α-1,4, α-1,2, and α-1,3 glucosidic linkages, which, as mentioned above, contribute to its low digestibility.
Depending on where you are going on vacation, you may have a measure of control over what you will be eating. For Keto dieters who are staying at a hotel and will be traveling from tourist spot to tourist spot, check with your hotel and see what kind of meal options their restaurant offers or whether there’s a continental breakfast. There may be fewer Keto-friendly options to choose from, but you will likely be able to find something to enjoy. Also, when out traveling, be sure to stop at grocery stores and purchase some Keto-friendly snacks that travel well, such as cured meats or cheeses, which can help keep you from overindulging.
Skimping on fiber isn’t good for your digestive health, as it feeds the good bacteria in your GI tract, something that benefits you beyond adequate bowel movements. “The digestive tract is where your body’s second brain is, and it’s home to the majority of your immune system,” says Elia. “If you’re following keto, it should be one of your biggest priorities to make sure you get adequate fiber to keep your gut healthy and happy,” she adds. And, she notes, high-fat diets slow digestion and decrease GI motility, so it’s especially important to get enough.
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