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!

Even so, keto followers may experience a rise in LDL cholesterol, sometimes called “bad” cholesterol because too much of it can lead to a buildup of plaque in the arteries, which can increase the risk of heart disease. And that’s where fiber can help. However, many high-fiber foods, like beans, fruits, vegetables, nuts, seeds, and whole grains, are also high in carbs, so they're limited on the keto diet.

*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.

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.

We’ve all seen it on food labels: “Only 2 net carbs” or “Low net carbs.” But what does this truly mean? What are net carbs, and why does it matter? Are all net carbs created equal, or are we stretching those claims a bit too much? After reading through this article, I think you will agree that there is a pressing need to educate on the precise definition of net carbs, and what exactly constitutes a true fiber.

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