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Insoluble fiber is a type of fiber that helps reduce constipation and promotes a full feeling for long periods. This is the type of fiber found in oat fiber.
This whole grain byproduct has zero net carbs, fat, or protein. So, does that mean you can eat it when on a keto diet?
And if not, what is the best keto substitute for oat fiber?
We talk about the uses of oat fiber and if this keto-friendly ingredient has even keto-friendlier alternatives.
What is Oat Fiber?
Oat fiber refers to the hull or outer shell of the oat grain which is pure insoluble fiber.
Insoluble fiber is the type of fiber that your body cannot digest. It just passes through your stomach undigested.
While oats are a whole grain, oat fiber isn’t. This is because it comes from the fibrous hull, making it a byproduct of the separation of the oat groats from the hull.
Whole oat groats come from harvesting oats, washing them, and removing the hulls. But unlike rolled oats, steel-cut oats, and other oats, oat fiber is made purely from the husk.
This means that whole grains have both soluble and insoluble fiber, while oat fiber, the byproduct, is comprised of insoluble fiber only.
This husk or hull is a rich source of dietary fiber because it contains lignin, cellulose, and hemicellulose.
Oat fiber is also gluten-free, making it suitable for gluten-sensitive folks.
Oat Fiber vs. Oatmeal vs. Oat Bran
Oat fiber is made by grinding the husk or hull of the oat grain, while oatmeal is from the de-hulled oat groat.
Oat fiber is not a whole grain because it is simply the outer hull of the grain processed and separated and ground into a fine powder.
The oat groat can then be processed into oatmeal.
On the other hand, oat bran is the outermost part of the oat groat. Unlike oat fiber, it contains soluble and insoluble fiber, fat, and protein. It also has a higher percentage of fiber.
Is Oat Fiber Keto-Friendly?
Yes – oat fiber is keto-friendly.
While oat fiber does have carbs… those carbs are not processed by the body.
Oat fiber definitely fits the ketogenic diet lifestyle because it helps add bulk to any recipe where you want to remove sugar.
Insoluble fiber makes the stool softer for easy movement by attracting water.
Aside from improving bowel health, it also supports insulin sensitivity and reduces the risk for diabetes.
It is also a known fact that dietary fiber helps support gut health. It regulates the flow of the stool, removes toxic waste out of our body, and gives us energy.
Unfortunately, oat fiber does not offer a lot of nutrients. If you’re on a low-carb diet, you want to maximize your limit by eating nutrient-dense foods.
Oat fiber has a fine and powdery texture. You can use it for your muffins, pancakes, and smoothies!
Does Oat Fiber Make You Lose Weight?
Oats in general are very satiating because they are filling foods that add zero calories and weight.
Many people abandon their diets because they feel hungry easily, taking for granted their weight loss efforts.
Adding oat fiber to your diet will keep you full because increased dietary fiber is an important part of any dietary lifestyle and weight loss maintenance.
It also helps you lose weight because it delays the time it takes for your stomach to empty your food.
Oat fiber, as a bulking agent, makes you feel fuller, therefore reducing hunger cravings that lead to excess eating.
Current recommendations are to consume 25 to 38 grams of dietary fiber per day.
However, many Americans, especially keto dieters, usually eat less than the recommended fiber intake. Oat fiber is a great way to compensate.
It’s an easy way to add more fiber to your diet without the calories, meaning it won’t mess with any of your diet goals.
Uses of Oat Fiber
Oat fiber is often used in different baking and cooking procedures. Adding this to your recipe will help you increase fiber intake without increasing your calories and carbs.
For instance, you can use oat fiber to thicken gravies, make protein pudding, create a smoothie, and bake cookies and muffins.
This oat fiber muffin recipe by The Hungry Elephant has 0.7 net carbs per muffin! All you need is the following:
- ½ cup oat fiber
- ½ tsp xanthan gum
- ¾ tsp baking powder
- 3 eggs
- 2 tbsp sugar substitute
- 2 tbsp heavy cream
- 1 tbsp vanilla
- ⅓ cup Greek yogurt
- ¼ cup sugar-free chocolate chips.
Keto Substitute for Oat Fiber
The truth is, there is no need to substitute oat fiber while following the keto diet.
As mentioned, oat fiber has 0 net carbs, so it’s already a perfect ingredient for your keto meals.
Kate Naturals Organic Oat Fiber Powder is natural and gluten-free! It can absorb high amounts of lipids and water, making it have a better crumb texture.
This flexible keto staple can be added to smoothies, baked goods, and even your gravy recipe! You can also enjoy bread and pasta on keto if they’re made with this oat fiber powder.
If you are looking for a keto-friendly substitute for oat fiber, perhaps because you don’t have any on hand, you can try some of these.
If you do not like oat fiber for whatever reason, you can also try psyllium husk.
It is derived from Plantago ovata, an herb grown in India. Psyllium husk is the main ingredient in Metamucil, a fiber supplement that also reduces constipation.
Psyllium can absorb water and become a thick compound that resists digestion in the small intestine.
Aside from husk, it can also be in the form of granules, capsules, or powder.
Another grain-free flour to try is almond flour.
Made from finely ground almonds without the skin, this gluten-free fiber source has healthy fat.
Almond flour is not the same as almond meal because almond meal is whole crushed almonds including the skin.
Coconut flour is another substitute for oat fiber which you can use for baking. It is made from finely ground coconut meat with all the milk drained out.
It’s perfect for anyone who has nut allergies. But if you are not allergic, coconut flour is best paired with another gluten-free flour like almond flour.
Flavorless chia seeds are another healthy option. You can add them to puddings and smoothies. They are perfect for jams as well!
Chia seeds add nutritional value without adding too many carbs. You can use them for baking when combined with another type of flour.
FAQ Keto Diet and Fiber
Can You Eat Too Much Fiber on Keto?
Too much of anything is never good.
Many people think that just because keto counts net carbs you can eat as many fiber sources as possible.
This is not true. Remember that fiber sources like oats may sometimes contain carbs, which may lead you to go over your daily carb intake.
Learn more about eating too much fiber on keto.
What is the Best Fiber Supplement?
Natural and low-carb should be the two main factors to consider when choosing a fiber supplement. It should also be close to the original source of fiber.
Fiber is essential for gut health and bowel movement. In fact, it can also help you lose weight because it keeps you satiated!
Many keto dieters lack fiber as they eliminate grains from their diet.
Find out our top fiber supplement recommendations for you!
Is Tapioca Flour A Good Substitute for Oat Fiber?
Tapioca flour is made from cassava root, a shrub that is native to South Africa and the Caribbean.
It is used to make a crispy crust and chewy texture for baked goods.
Unfortunately, tapioca flour is high in carbs. A few tablespoons for your sauce may not kick you out of ketosis, but too much can affect your progress.
Find out more about tapioca flour and the keto diet now!
Oat Fiber is a Keto-Friendly Fiber Source
You don’t have to substitute oat fiber because it is already the perfect filler ingredient for your baking and cooking needs!
Oat fiber contains zero net carbs, so you can add it to smoothies, muffins, pasta, bread, cookies, and more.
Make sure that your meals contain no sugar because you cannot subtract these from your carb count, unlike fiber.
Learn more about how sugar kicks you out of ketosis!