probiotic for keto

Probiotic for Keto

Are you following a keto diet and looking for ways to support your gut health? Look no further than probiotics. Probiotics are live bacteria and yeasts that are beneficial for your digestive system. They can help maintain a healthy balance of gut bacteria and support overall digestive function. In this article, we will explore the benefits of probiotics for those on a keto diet and how they can enhance your wellness journey.

As you may know, the keto diet is a low-carb, high-fat eating plan that aims to put your body into a state of ketosis. While this diet can have numerous health benefits, it can also impact your gut microbiome. The reduced intake of carbohydrates can lead to a decrease in beneficial bacteria, which may result in digestive issues. Incorporating probiotics into your keto routine can help replenish these beneficial bacteria, promote better digestion, and support a healthy gut environment.

Probiotics and the Keto Diet

How Probiotics Can Support a Keto Lifestyle

Incorporating probiotics into a keto lifestyle can provide numerous benefits and support overall well-being. Probiotics help maintain a healthy balance of bacteria in the gut, which is especially important when following a keto diet. By replenishing beneficial bacteria, probiotics promote better digestion, enhance the absorption of nutrients, and strengthen the gut barrier.

Maintaining a Healthy Gut Microbiome on Keto

The keto diet can have an impact on the gut microbiome, leading to a decrease in beneficial bacteria. This imbalance can disrupt digestion and overall gut health. However, by including probiotics in your keto routine, you can restore and maintain a healthy balance of bacteria in the gut.

Choosing strains of probiotics that are specifically beneficial for gut health, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Saccharomyces boulardii, can be particularly effective in supporting gut health while following a keto diet.

Dealing with Digestive Issues on Keto

Digestive issues, such as bloating, gas, and constipation, can be common when transitioning to a keto diet. Probiotics can play a crucial role in alleviating these discomforts by enhancing digestion and breaking down food effectively. Additionally, they aid in nutrient absorption, ensuring that your body is able to obtain the essential nutrients it needs for optimal health.

By supporting digestion and nutrient absorption, probiotics can help mitigate digestive issues commonly associated with the keto diet, making the transition smoother and more comfortable.

Best Probiotic Foods for Keto

Greek Yogurt

Greek yogurt is a popular and delicious probiotic food that can be easily incorporated into a keto diet. It is rich in beneficial bacteria, including Lactobacillus acidophilus and Bifidobacterium lactis, which support gut health and digestion. Greek yogurt also provides a good source of protein and calcium, making it a nutritious addition to a keto meal plan.


Sauerkraut is another probiotic-rich food that can be enjoyed on a keto diet. Made from fermented cabbage, sauerkraut is packed with beneficial bacteria, including Lactobacillus and Leuconostoc. These probiotics help promote a healthy gut and support immune function. Additionally, sauerkraut is low in carbs and calories, making it a keto-friendly option.


Kimchi, a traditional Korean side dish, is a flavorful and probiotic-packed food that can be included in a keto diet. Made from fermented vegetables, such as cabbage and radishes, kimchi is rich in Lactobacillus and Bifidobacterium strains. These probiotics promote gut health and may help reduce inflammation. Kimchi is also low in carbs and can add a spicy kick to your keto meals.


Kefir is a fermented milk drink that provides a diverse range of probiotics, including Lactobacillus and Saccharomyces strains. It is a fantastic probiotic option for keto dieters who can tolerate dairy. Kefir supports gut health, aids digestion, and may have immune-boosting properties. Opt for unsweetened kefir to keep your carb intake low on a keto diet.


Miso is a traditional Japanese seasoning made from fermented soybeans. It is a probiotic-rich food that contains beneficial bacteria like Lactobacillus and Bifidobacterium. Miso adds a unique umami flavor to dishes and can be used in soups, marinades, and dressings. However, be mindful of the carb content in miso and choose varieties that are lower in carbs for a keto-friendly option.


These foods provide a variety of beneficial bacteria strains, enhancing digestion and flavor. When selecting a probiotic supplement for keto, consider factors like strain selection, CFU count, quality, purity, and form. Recommended probiotic supplements for those on a keto diet include Garden of Life Dr. Formulated Probiotics, NOW Probiotic-10, and Renew Life Ultimate Flora Probiotic. However, always consult with a healthcare professional before starting any new supplement.