Soluble fiber?

[Delt King]

Hey P, just doing some extra research lately and wanted your opinion on the effect of soluble fiber in a Keto diet. Insoluble fiber is competely undigested and contributes 0 Calories and carbs however there's a debate as to how much energy is contributed through soluble fiber as it ferments. Some say 2cals per gram some say 4cals per gram. Now for discussion purposes...say someone following a keto diet were to eat 30 to 40grams worth of soluble fiber through psyllium husk would this be enough to throw them out of ketosis? Along with the gram of carb here or there in nuts etc.

Article pulled from the net...

Fiber and calories

Fiber, a type of carbohydrate, contributes less energy (measured in Calories or kilojoules) than sugars and starches because it cannot be fully absorbed by the body. Sugars and starches provide 4 Calories per gram, and the human body has specific enzymes to break them down into glucose, fructose, and galactose, which can then be absorbed by the body. The human body lacks enzymes to break down fiber. Insoluble fiber does not change inside the body, so the body cannot absorb it and nutritionists say that it contributes 0 Calories per gram. Soluble fiber is partially fermented, with the degree of fermentability varying with the type of fiber, and contributes some energy when broken down and absorbed by the body. Dietitians have not reached a consensus on how much energy is actually absorbed, but some approximate around 2 Calories (8.5 kilojoules) per gram of soluble fiber. Regardless of the type of fiber, the body absorbs fewer than 4 Calories (16.7 kilojoules) per gram of fiber, which can create inconsistencies for actual product nutrition labels. In some countries, fiber is not listed on nutrition labels, and is considered 0 Calories/gram when the food's total Calories are computed. In other countries all fiber must be listed, and is considered 4 Calories per gram when the food's total Calories are computed (because chemically fiber is a type of carbohydrate and other carbohydrates contribute 4 Calories per gram). In the US, soluble fiber must be counted as 4 Calories per gram, but insoluble fiber may be (and usually is) treated as 0 Calories per gram and not mentioned on the label.

[JacktheThriller]

I would guess not just to the way in which a simple carbohydrate is digested vs soluble fiber. The break down of a carbohydrate by amylase enzymes makes allows the simple sugar to be rapidly used a absorbed by the body. The fermentation due to bacteria when dealing with soluble fiber is a slower process and my guess is although it may contain 2 calories of energy when fermented their is probably additional metabolic cost to use this energy leading to a zero sum energy contribution. My thoughts but we shall see what the mighty P has to say.

[Felinecougar]

Love Oat Bran mixed with Wheat bran. Plastic Soup but very very filling.

[Praetorian]

Soluble fibre is perfectly fine when on a keto diet...it is actually included in Fiberlyze by Species nutrition designed by Dave P and helps immensely...it wont hinder fat loss.
P

FIBERLYZE is a unique combination fiber supplement that contains both soluble and insoluble fiber.

It's been shown that the inclusion of soluble fiber from psyllium can dramatically reduce the risk of heart disease by suppressing cholesterol synthesis in the liver and reducing blood levels of LDL cholesterol and triglycerides. Less LDL cholesterol means less atherogenic plaques in the blood vessels.

What most people don't know is that soluble fiber is also instrumental in any successful weightloss program. What? Fiber burns fat? Well, the beneficial bacteria of the colon have the ability to ferment soluble fiber. When this occurs, short chain fatty acids are liberated. These short chain fats can then enter the portal blood circulation and travel to the liver where they decrease the liver's output of glucose. Less circulating glucose means that less insulin is released and lower insulin levels in the blood mean that less fat is stored.