Probiotics on Keto: Benefits, Strains, and Dosage

Probiotics promote a healthy gut microbiome linked to digestive health and metabolic balance, and taking probiotics may be especially beneficial for individuals on the ketogenic diet.

Here’s why you should consider taking probiotics on keto and what to look for when choosing a probiotic supplement.  

What are probiotics? 

Probiotics are live microorganisms, including bacteria and yeasts, that naturally reside in the human digestive system and contribute to the composition of your gut microbiota.

These microorganisms, often referred to as beneficial bacteria, promote a diverse intestinal microbiome. Maintaining microbial diversity in your gut is crucial for healthy immune system function, metabolic balance, and optimal digestion. 

Research published in Therapeutic Advances in Gastroenterology highlights, “Our gut harbors a complex community of over 100 trillion microbial cells, which influence human physiology, metabolism, nutrition, and immune function.” 

To be classified as a probiotic, a microbe must be alive when consumed, linked to health benefits, and safe for human consumption.

While there are thousands of different microbial strains in the human gut, some of the most beneficial probiotic microorganisms include Lactobacillus and Bifidobacterium species, as well as specific yeasts such as Saccharomyces boulardii and Saccharomyces cerevisiae.

Probiotics occur naturally in various fermented foods or can be obtained from dietary supplements in the form of capsules, powders, or liquids.

Watch the video below to discover which fermented foods you can enjoy on the keto diet.

Can you take probiotics on keto?

Yes, you can take probiotics on keto. 

While probiotics are helpful for many people, those on a high-fat diet may particularly benefit from increasing gut microbe diversity.

What you eat can have a significant impact on the composition of your microbiome, and increasing dietary fats naturally promotes the growth of certain beneficial bacterial strains that thrive on lipids and fatty acids, including the Firmicutes phylum.

Probiotics help maintain a healthy balance of microbes, which is crucial for digestive health and strong immune defenses, and taking probiotics supplements may keep common keto challenges at bay. 

Some people on ketogenic diets, particularly those who don’t follow a nutritious keto diet like Healthy Keto®, don’t tend to consume enough dietary fiber, which is the primary energy source of beneficial bacteria. 

A lack of adequate fiber intake on keto can create an intestinal environment that favors an imbalance of intestinal microflora.

This highlights the importance of supporting a healthy gut microbiome, especially for individuals following a low-carb diet.

Benefits of probiotics on keto

The benefits of probiotics have been extensively studied and reach far beyond digestive and immune health.

A study published in Frontiers of Microbiology suggests that probiotic bacteria and yeasts help regulate blood sugar balance, promote a healthy body weight, and improve metabolic health. These benefits make probiotics an excellent addition to the ketogenic diet.

Here are five benefits of probiotics on keto.

1. Support strong immune defenses

Evidence published in the Journal of Microbiology, Immunology, and Infection found that probiotics play a crucial role in supporting the body’s ability to regulate the production and activity of immune cells.

A healthy microbiome enhances your immune system, enabling the body to respond effectively to environmental challenges and maintain overall wellness.

2. Promote metabolic health 

Many people follow a keto diet to improve their metabolic health. Probiotics are closely linked to various metabolic benefits, making them an excellent addition to the ketogenic lifestyle.

Beneficial gut bacteria ferment certain foods, which generates large amounts of short-chain fatty acids (SCFAs). SCFAs stimulate the secretion of glucagon-like peptide-1 (GLP-1), an essential hormone needed for balanced insulin levels and healthy glucose metabolism.

This has been confirmed by research published in Diabetology and Metabolic Syndrome, highlighting that Lactobacillus, Bifidobacterium, and Clostridium species have been found to support insulin balance, a critical marker of overall metabolic health. 

3. Aid weight management  

A study published in Nutrients suggests that beneficial bacteria help modulate the production and regulation of various hormones necessary for regulating appetite, satiety, and energy metabolism, which plays a crucial role in weight management. 

The authors of the same study found that certain strains of Lactobacillus, including Lactobacillus acidophilus, Lactobacillus plantarum, and Lactobacillus bulgaricus, showed significant benefits for weight management, especially if taken in combination with Bifidobacterium species.  

The relationship between a diverse intestinal microflora and balanced appetite-regulating hormone production may also explain the benefits of probiotics for sugar cravings, further supporting weight loss and weight management.   

4. Enhance fat digestion 

Friendly gut microbes help maintain a balanced pool of bile salts, which are essential for the breakdown and absorption of fats and fat-soluble vitamins. This is particularly beneficial for individuals on a high-fat diet.  

When gut microbes interact with bile released during digestive processes, bile salts undergo conjugation, a chemical process that increases their solubility and allows their reabsorption into the enterohepatic circulation. 

“More than 90 percent of bile salts are recycled by the gut microbiome,” explains Dr. Berg. “Probiotics can play a significant role in promoting proper fat digestion and nutrient absorption.” 

5. Promote nutrient absorption 

In addition to enhancing the body’s ability to absorb fat-soluble vitamins, beneficial bacteria support vitamin K2 production and help promote healthy levels of B vitamins, including vitamins B1, B2, B3, B5, B5, B7, B9, and B12.

Research published in Current Opinion in Biotechnology found that strains of Bifidobacterium appear to generate the most significant amounts of vitamins within the human digestive tract.

Maintaining optimal levels of B vitamins on keto promotes fat burning and supports overall metabolic balance. 

Best sources of probiotics on a keto diet

Fermented foods provide an optimal environment for healthy bacteria to grow and proliferate, which is why they’re considered the best natural source of probiotics.

However, not all fermented foods are keto-friendly, and it’s crucial to avoid those with a high carb count, such as certain yogurts, dairy-based kefirs, and some kombucha teas, to maintain ketosis.

Here are some of the best keto-approved sources of probiotics:

• Sauerkraut
• Tempeh
• Kimchi
• Natto
• Miso
• Cheese
• Kefir (water-based)

Probiotics are also widely available as dietary supplements, offering a convenient way to increase gut bacteria diversity.

How to find a quality probiotic supplement

To maximize the health benefits of probiotic supplementation, it’s crucial to choose a high-quality probiotic supplement that contains a variety of well-researched microbes, such as Lactobacillus and Bifidobacterium strains.

It’s equally important to opt for a supplement that contains at least 60 billion colony-forming units (CFU), a measure of the number of viable live microbes present in each serving.

Taking probiotics with less than 60 billion CFU per serving may not deliver adequate amounts of beneficial microbes into the gut. 

In addition, it’s recommended to take probiotics packaged in a delayed-release capsule to ensure maximum survival of probiotics during their passage through the stomach acid. 

A liquid probiotic supplement can be an excellent option for individuals who prefer not to take pills or capsules.

While most probiotics supplements don’t contain carbohydrates, it’s essential to check the label for fillers or other added ingredients that may contain carbs. 

Prebiotics vs. probiotics 

While probiotics are live microorganisms, prebiotics are non-digestible fibers that serve as food for beneficial microbes, contributing to a diverse microbiome.

Gut bacteria convert non-digestible fiber into SCFAs, the primary fuel source for intestinal microbes. 

SCFAs are essential for a healthy microbiome and have been linked to numerous health benefits, including improved overall gut health, maintaining inflammatory balance, and supporting metabolic health.

Keto-friendly prebiotics

Regularly consuming prebiotics promotes the health and proliferation of beneficial bacteria residing in your gut, enhancing the benefits of taking probiotic supplements.  

There are several keto-friendly foods rich in prebiotic fiber, including:

• Asparagus
• Garlic
• Jerusalem artichokes 
• Onions
• Leeks
• Flaxseeds

FAQ

Sources

1. https://pubmed.ncbi.nlm.nih.gov/23814609/ 
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10470842/ 
3. https://pubmed.ncbi.nlm.nih.gov/25304268/ 
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7656736/ 
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8540110/ 
6. https://www.sciencedirect.com/science/article/abs/pii/S095816691200119X