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Diamond in the Roughage

In the world of keto, "Fibre" is the magic eraser. It is the variable in the equation that allows us to look at a label, do some quick math (Total Carbs minus Fibre), and decide if a food is safe.

This "Net Carb" math relies on a simple biological premise: Fibre is indigestible. It passes through us without turning into glucose, so it doesn't count.

But in my day job as a Manager of Quality and Compliance, I know that broad definitions are where the errors hide.


If you eat a cup of broccoli, you are eating fibre. If you eat a "Keto-Certified" candy bar, you are also eating "fibre." But your body reacts to those two things very differently. One is a nutrient-dense whole food; the other is often an industrial chemistry experiment designed to hack the nutrition label.

Here is the "Red Flag" audit on fibre, and why I don't trust every gram I see.

Part 1: The "Good Guys" (Whole Food Fiber)

When fibre comes wrapped in the cellular structure of a plant, it is the hero of the clean keto diet. It feeds my "Second Brain" (gut microbiome) and physically slows down digestion.


There are two main types found in nature:

  1. Soluble Fiber: This absorbs water and turns into a gel.

    • Sources: Chia seeds, flax seeds, Brussels sprouts, avocados .

    • The Benefit: It feeds good bacteria and helps you feel full.

  2. Insoluble Fiber (Roughage): This adds bulk and keeps things moving.

    • Sources: The stalks of broccoli, the skins of almonds, leafy greens 

    • The Benefit: It prevents constipation and scrubs the digestive tract.

The Verdict: When the fibre is part of a whole food (like the 10g of fibre in an avocado), the "Net Carb" math is solid. You can trust it.

Part 2: The "Double Agent" (Resistant Starch)

This is where things get murky. Resistant Starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the colon. In nature, it's found in small amounts.


But in the "Dirty Keto" lab, it is manufactured in massive quantities to create low-carb bread, bagels, and pasta.

  • The Ingredients: Look for Modified Wheat Starch, Resistant Corn Starch, or Modified Potato Starch .

  • The Scam: Manufacturers take high-glycemic starches (like corn or wheat) and chemically alter them so they technically count as fibre in a lab test.

  • The Reality: Biology is messy. In many people, these "resistant" starches are not 100% resistant. Your body manages to break some of them down into glucose.

  • The Result: You eat a slice of "Keto Bread" with supposedly "1 g of Net Carbs," but your insulin spikes as if you ate a slice of white bread. It’s a gamble I’m not willing to take anymore.

Part 3: The "Syrup" Trap (Industrial Fibre)

Have you ever wondered how a "Keto Bar" can be chewy, gooey, and sweet, yet claim to have 20g of fibre?


It’s held together by Functional Fibres - syrups created in a factory.

  1. Tapioca Fibre / IMO (Isomaltooligosaccharide):

    • The Gotcha: For years, this was marketed as "fibre." It turns out, it isn't. It is a carbohydrate that digests easily in the small intestine. It spikes blood sugar nearly as much as pure sugar, yet it is still legally listed as "fibre" on many older labels .

  2. Soluble Corn Fibre:

    • The Gotcha: While marginally better than IMO, it is still an ultra-processed corn derivative. It is often used to mask the taste of artificial sweeteners.

  3. Inulin (Chicory Root Fibre):

    • The Gotcha: This is a "FODMAP" bomb. While natural, when it is extracted and concentrated into a 10g dose in a snack bar, it ferments rapidly in the gut. This causes the infamous "keto bloating" and gas that makes people quit the diet .

The Takeaway: Audit the Source

Not all fibre is created equal because not all fibre serves the same purpose.

  • Whole Food Fibre is there to nourish you and regulate digestion.

  • Industrial Fibre is there to manipulate the "Net Carb" count so a company can sell you a candy bar with a health halo.

My Rulebook: If the fibre comes with the plant attached (broccoli, nuts, seeds, avocado), I subtract it. If the fibre is a powder, a syrup, or a "modified starch" listed on a box, I treat it with extreme skepticism.

I don't eat "fibre" to lower a number on a package. I eat plants to fuel my body.

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Location: Halifax Regional Municipality, NS, Canada

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