9 Keto Probiotics To Maintain Good Gut Health


The ketogenic diet or keto diet is a type of eating habit that in current times is adopted by several people trying to lose weight. It was initially proposed by doctors in the 1920s to help children with epilepsy. Ketogenic is the process that involves the formation of ketone bodies, which primarily are acetoacetic acid, acetone, and beta-hydroxybutyric acid. These acids help break the fat in the digestive process, and hence, this diet is used by many across the world to maintain or lose weight.

In simple terms, what this diet does is restricts any or most intake of carbohydrates in your diet, which is found in foods like pasta, noodles, bread, or anything that is made with flour and dough. Keto suggests replacing these substances with food that consists of more fat. This change in diet forces the body to digest fat easily and use fat and calories for energy instead of glucose, which is the usual substance that is used by the body to provide physical energy.

When your body is rich in fat, it goes through a process called Ketosis. In this state, the body takes more energy that is produced from the Ketoes in the fat, forcing fat to burn more and produce more energy.

Now, when you are following such a diet that is not balanced, it is likely that your stomach and your body may take time to process the shift, and adjust the functions accordingly. In such cases, getting an upset stomach, indigestion and other problems are bound to happen. And these could lead to you being irritated and wanting to give up on your diet. However, that is not the solution if you want to stay committed to the diet and work on yourself.

How do probiotics help while you are following a keto diet?

Probiotics are beneficial microorganisms that can help support a healthy lifestyle when following a keto diet. The probiotics help to increase the number of beneficial bacteria in the gut, which can help improve digestion and nutrient absorption. Probiotics also play an important role in regulating the immune system, which can be especially helpful for people following a keto diet, as it is low in carbohydrates and can lead to vitamin and mineral deficiencies. Probiotics can also help reduce inflammation associated with the ketogenic diet, as well as provide energy and improve mental clarity. Additionally, probiotics may promote weight loss by helping to break down fat molecules, reducing bloating and increasing metabolism. Overall, probiotics are an essential part of any health regimen while on a keto diet.

List of Keto Probiotic foods that improve your digestive health and maintain a good gut health

There are several foods in a keto diet that could be used as a probiotic to help with your stomach and gut health. These help your body cleanse and provide good bacteria to your digestive system so it works well and with ease. Here are some keto-friendly probiotic foods –

1. Pickles

pickles as a probiotic

Pickles are vegetables that have been fermented in vinegar or other acidic substances that help preserve the vegetable for longer. Cucumbers are popularly used as pickles. They are either brined or stored in vinegar. Pickling was initially used as a method of storing food for longer during the wars, but research has shown that this process ferments the vegetables and fills them with antioxidants. Pickles can be easily incorporated into regular meals as they provide a salty and acidic taste to the usually fat-filled meal, and makes the food easy to digest.

2. Kimchi

kimchi as a probiotic for keto

Kimchi is a Korean traditional side dish that is served with almost every meal. The primary ingredient of Kimchi is a cabbage called the Napa Cabbage. However, Kimchi also utilizes other vegetables such as cucumber, carrots, radishes, etc. What separates Kimchi from pickles is that it uses Gochujang, which is a chili paste which is spicy and sweet, and sometimes Gojugaru, which is a type of Korean chili powder. Kimchi has been proven to have several health benefits apart from being a probiotic food.

3. Sauerkraut

Sauerkraut as a probiotic for keto

Sauerkraut is a traditional German dish that mainly comprises thinly sized cabbage. It uses very minimal ingredients which are cabbage, sea salt, and water. People do add other additions to this mix, however, traditional sauerkraut only consists of these ingredients. The word sauerkraut literally means ‘sour vegetable’ in German. What makes sauerkraut different from other pickled vegetables is the thinly cut cabbage that is used. It also develops fermentation through lactic acid bacteria. These bacterias help improve intestinal health.

4. Yogurt

yogurt as a probiotic for keto

Yogurt, curd, or any yogurt-based probiotic drinks are easily available in the market. These are also easy to make at home and do not require a lot of ingredients, or effort. Yogurt is made from the fermentation and the formation of good bacteria in milk. This fermentation forms probiotics in yogurt and makes it a beneficial food for consumption. It also soothes the stomach by cooling it.

5. Fermented Drinks

Fermented Drinks as a probiotic for keto

Fermented food is well-known and popular across the world, but there are several such fermented drinks as well that are probiotic in nature. While mentioning fermented drinks, it is natural to think of alcohol and beers, but there are several drinks that are fermented enough to contain probiotic benefits, but not fermented for long enough for them to turn alcoholic. Kombucha is one such example, in which black or green tea is fermented with some flavorings added to it. This turns it into a refreshing drink for people to consume on any occasion.

Ginger ale is another example of this. It may be packaged and sold as a carbonated drink, but if made at home, it can be free from that. Ginger ale can be fermented with the help of yeast and consumed after that. It is more healthy this way and has more benefits to it.

6. Kefir

kefir as a probiotic for keto

Kefir is an excellent probiotic due to its high levels of beneficial bacteria. It is made from fermented milk, and can be found in many grocery stores. Kefir contains several strains of beneficial bacteria, including Lactobacillus and Bifidobacterium, which are both important for aiding digestion and improving overall gut health. These bacteria help to break down food particles, produce vitamins, and help to protect the body against harmful microbes. Additionally, kefir contains numerous vitamins and minerals that are beneficial for the body. Studies have shown that consuming kefir on a regular basis may improve digestion, reduce inflammation, boost immunity, and even aid in weight loss. Therefore, incorporating kefir into your diet is a great way to promote overall health and well-being.

7. Tempeh

tempeh as a probiotic for keto

Tempeh is a probiotic food that has been gaining popularity in recent years as more people are becoming aware of its many benefits. Tempeh is a fermented soybean product that contains beneficial bacteria, which helps to balance out the good and bad bacteria in your digestive system. It also contains essential vitamins and minerals, as well as fiber and protein. Studies have shown that consuming tempeh regularly may help reduce cholesterol levels, improve digestive health, and boost the immune system. Additionally, tempeh is low in calories and fat, making it an excellent choice for those looking to maintain a healthy weight. With its versatility, tempeh can be used in a variety of dishes from stir-fry to burgers, making it an ideal addition to any keto-friendly and low-carb-friendly diet.

8. Natto

natto as a probiotic for keto

Natto is a traditional Japanese food made from fermented soybeans. It has a strong smell and taste that may take some getting used to, but it is rich in probiotics, making it an excellent choice for those on a keto diet. Probiotics are beneficial bacteria that help support the health of your gut microbiome, which can be disrupted by a low-carbohydrate diet. Natto also contains enzymes that can help break down carbohydrates and proteins, making it easier for the body to absorb these nutrients. Natto is also high in vitamin K2, which helps protect against bone loss and heart disease. Additionally, natto is low in calories and carbohydrates so it fits well into a keto diet plan. Eating natto as part of your keto diet can help you get all the benefits of probiotics while still sticking to your dietary goals.

9. Other probiotic supplements

other probiotic supplements

There are other certain probiotic supplements such as Yakult, Culturelle probiotics, align probiotics and so on that are readily available in the markets that could help you if you are following a keto diet. It’s quite possible for the above-mentioned foods to be not readily available in the places where you are located. Under such conditions, buying probiotic supplements to keep your gut healthy is a good choice. You can just go to Amazon or Walmart to buy these probiotic supplements. But always make sure to consult your dietician before buying one.


There are many more such probiotic food items, and even vegetables such as onions, watermelon, citrus fruits, etc that boost the good bacteria in the body and improve gut health. Most of these foods do not interrupt or cause any issues to the Keto diet, and in fact, they support it and help the extra fats in the body get easily broken down and absorbed.

Changing diets and everything can be extremely scary. Keto also causes major changes to your health. It is said and proven by doctors and researchers that no diet in this world is suitable for every single living person. Every person’s body works differently and similarly, keto may not work out for you if it does for your friends, or family. It is necessary in this case to take constant care of your body and keep noticing the changes if there are any drastic changes. 

FAQs about Keto probiotics

Are probiotics OK on keto?

Yes, probiotics are generally safe to take on a keto diet. Probiotics are beneficial microorganisms that can help restore balance in the gut, improve digestion, and boost immunity. They can also help reduce inflammation and aid weight loss. While probiotics may not be essential for a keto diet, they can certainly help with some of the side effects associated with it, such as constipation or digestive distress. It is important to note that different types of probiotics have different effects, so it is best to consult with a doctor or nutritionist to determine the right one for your particular needs. Additionally, when taking probiotics while on a keto diet, it is important to monitor your blood sugar levels closely as they may affect them.

Does keto change your gut bacteria?

Keto does have an effect on your gut bacteria. Research has shown that following a keto diet can lead to major changes in the composition of your gut microbiome. These changes include an increase in the number of beneficial bacteria, such as Bifidobacterium and Lactobacillus, which are important for overall digestive health. Additionally, studies have found that following a keto diet can reduce levels of harmful bacteria, such as Clostridium difficile and Escherichia coli. This can help improve your gut health by reducing inflammation and improving nutrient absorption. Ultimately, following a keto diet may be beneficial for your gut microbiome, however, it is important to speak with your doctor or nutritionist before making any drastic dietary changes.

How do you get probiotics on keto?

Probiotics are beneficial bacteria that provide a range of health benefits, including improved digestion and better immune system function. On the keto diet, it can be difficult to get enough probiotics since many sources of these beneficial bacteria come from fermented foods like yogurt and sauerkraut which contain carbs. However, there are still ways to get probiotics on keto. Supplementing with a high-quality probiotic is one option, as is eating low-carb fermented foods like kimchi or pickles. Additionally, some brands of unsweetened almond milk are now fortified with probiotics, making them an excellent source of these beneficial bugs while still keeping carbohydrate intake in check. Additionally, you can also include the above-mentioned keto probiotics in your keto diet, but make sure to always consult your dietician before randomly including them in your diet.


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