Updated: Feb 27
Eating a ketogenic diet means that you’re already cutting out some of the foods that feed undesirable bacteria, like sugar and processed foods. This naturally gives your bacterial allies an advantage, letting them stay in the majority and colonize your gut. Similarly, eating keto means that you tend to avoid foods that can damage your intestinal lining, like grains and beans. The gluten and phytic acid they contain can really do a number on your gut lining, making it hard for beneficial bacteria to set up shop—but eating keto deals with that issue before it starts.
And, all those good fats you’re getting on the keto diet can be really beneficial to your gut microbiome, since healthy fats are good sources of omega-3s—and omega-3s are not only highly correlated with microbial diversity, but they also help beneficial bacteria adhere to your intestinal lining, giving them a leg up on the bad guys
Keto-Friendly Tips for Maintaining Your Gut Microbiome
Now that you know just how important your gut microbiome is to making the most of your keto diet, taking steps to maintain and nourish your microbial allies is a clear next step. The good news is, there are lots of keto-friendly options for supporting your gut microbiome, so try incorporating a few of these suggestions into your routine.
• Make sure that you’re eating high quality foods as part of your keto diet.
If you’re following a ketogenic diet, chances are that you’re already cognizant of what you’re putting in your body.Eating technically keto but doing so with a lot of low quality fats and proteins isn’t going to give you the results you want, and low quality foods are often full of antibiotics or pollutants, both of which can absolutely devastate your bacterial balance.
• Focus on getting enough magnesium and potassium.
It can be particularly easy to let these two nutrients slide when you’re on a keto diet, since they’re commonly found in things like beans, potatoes, and bananas, but they’re both really important for your gut to work properly. Not having enough magnesium changes the composition of your gut bacteria, and the resulting mix may leave you open to unwanted mood changes; while not having enough potassium shifts the way your digestive system works, creating conditions that allow unwanted bacteria to thrive. Be sure to include keto-friendly foods that are rich in these nutrients in your diet, including spinach, chard, pumpkin seeds, avocados, and salmon.
• Give your gut microbes the building blocks they crave with these few items:
One of the ingredients in bone broth is gelatin, which can help to repair intestinal lining and reduce inflammation in our digestive organs. Studies have shown that this ingredient alone can boost intestinal health and integrity. As a bonus, research tells us that people with digestive issues are often lacking in collagen, which is a second important substance found in bone broth. Homemade bone broth is definitely our go to- check out our recipe for bone broth under Soups! Click here for full recipe
Fermented foods contain beneficial probitoics which can improve digestion, immunity, and even trigger additional weight loss. Kimchi, Sauerkraut, Daikon Radish- these are some of our favorites! Make sure to find a credible source. A lot of these that are prepared in grocery stores are full of preservatives which are unnecessary. We love to pick up our fermented foods at our local Asian markets!
Read labels for additions like rice flour, dextrose, etc. All of these binding materials are unnecessary. Check out our favorites under our tab for “Supplements”
Rebuilding your gut flora with healthy probiotics takes time! Work with your doctor to find the proper strain of probiotics that works best for you. A lot of brands on the market do not survive the acid in your stomach for proper absorption. Make sure to do your research. Check out our favorites under “Supplements”