Can I Take Probiotics on a Keto Diet?

October 22, 2025 •

4 min read

According to research published in Therapeutic Advances in Gastroenterology, the human gut hosts trillions of microbial cells that are crucial for metabolism and immune function. Maintaining a healthy gut microbiome can be especially important during the metabolic shift of a ketogenic diet, which is why many ask, "can I take probiotics on a keto diet?"

Quick Summary

Taking probiotics on a ketogenic diet is not only possible but can also be beneficial for gut health, digestion, and metabolic balance. The keto diet can alter gut bacteria composition, and introducing keto-friendly fermented foods or supplements can help counteract issues like constipation and diarrhea while supporting overall wellness.

Key Points

Probiotics Are Keto-Friendly: Most probiotic supplements and several fermented foods are low in carbs and can be safely consumed on a ketogenic diet.
Support Digestive Health: Probiotics can help mitigate common keto side effects like constipation, diarrhea, and bloating by enhancing fat digestion and balancing gut flora.
Enhance Nutrient Absorption: Beneficial bacteria aid in the production and absorption of key nutrients, including fat-soluble vitamins and B vitamins, which helps combat symptoms of 'keto flu'.
Choose Low-Carb Sources: Opt for fermented foods like sauerkraut and kimchi or high-quality, carb-free supplements to avoid excess sugars and stay in ketosis.
Consider Prebiotics: Combine probiotics with keto-friendly prebiotic fibers from foods like asparagus, onions, and flaxseeds to maximize gut health benefits.
Start Slowly: If you are new to probiotics, start with a lower dose to allow your digestive system to adjust and minimize temporary side effects like gas or bloating.

The Relationship Between the Keto Diet and Your Gut Health

Transitioning to a ketogenic diet, which is very low in carbohydrates and high in fat, can significantly impact your gut microbiome—the diverse community of microorganisms living in your intestines. For some, this shift results in digestive issues like constipation or diarrhea as the body adjusts to processing more fat and less fiber. However, emerging research indicates that ketosis can also have anti-inflammatory effects and promote beneficial changes in gut bacteria over time.

By strategically incorporating probiotics, individuals on a keto diet can help manage these initial digestive side effects and support a more resilient gut environment. Probiotics are live, beneficial microorganisms that, when consumed in adequate amounts, provide a health benefit to the host. They play a crucial role in enhancing digestion, improving nutrient absorption, and supporting immune function, making them a valuable addition to a ketogenic lifestyle.

Benefits of Probiotics on a Ketogenic Diet

Incorporating probiotics can be particularly helpful for those on a keto diet for several key reasons:

Enhanced Fat Digestion: A high-fat diet requires more bile for digestion. Friendly gut microbes recycle bile salts, which enhances the body's ability to break down and absorb fats and fat-soluble vitamins. This can help mitigate diarrhea caused by poor fat absorption.
Improved Nutrient Absorption: Probiotic bacteria can produce essential vitamins, including B vitamins and vitamin K2, which support fat burning and help prevent common 'keto flu' symptoms like fatigue.
Balanced Gut Microbiome: The keto diet can sometimes lead to a reduction in certain beneficial, carbohydrate-loving bacteria. Taking a quality probiotic supplement can help promote overall microbial diversity, which is critical for long-term health.
Alleviation of Digestive Discomfort: Probiotics can help regulate digestive function, easing common keto side effects like bloating, gas, and constipation as your body adapts to the new eating pattern.
Immune System Support: A healthy gut microbiome is fundamental to a robust immune system. Probiotics can help regulate immune cell production, strengthening your defenses against illness.

Keto-Friendly Probiotic Sources

When choosing probiotics on keto, it's essential to select options that do not contain hidden sugars or high-carb ingredients that could disrupt ketosis. There are two main ways to get your probiotics:

Fermented Foods (Check Carbs!)

Many traditional fermented foods are excellent probiotic sources, but carb counts must be monitored closely:

Sauerkraut and Kimchi: Made from fermented cabbage, these are low-carb and packed with probiotics. Just be sure to check the ingredients for added sugars.
Water-Based Kefir: Unlike dairy-based kefir, which can be higher in carbs, water kefir is a low-sugar alternative that provides beneficial live cultures.
Tempeh: This fermented soybean product is a good source of probiotics and plant-based protein.
Certain Cheeses: Some aged, soft cheeses can be a good source, but moderation is key to stay within your macros.

Supplements

Probiotic supplements are a convenient, carb-free way to ensure a consistent intake of beneficial bacteria. When choosing a supplement, look for:

Multi-Strain Formulas: A supplement with a variety of strains, such as Lactobacillus and Bifidobacterium, can offer broader gut health benefits.
High CFU Count: Aim for a high number of Colony Forming Units (CFU), with at least 60 billion CFU often recommended for maximizing benefits.
Delayed-Release Capsules: These capsules protect the live bacteria from stomach acid, ensuring they reach the intestinal tract intact.

Prebiotics: Fueling Your Probiotics

While probiotics are the beneficial bacteria, prebiotics are the non-digestible fibers that act as food for them. Combining both is known as taking a synbiotic and can have enhanced effects. Many keto-friendly foods are also excellent sources of prebiotics:

Leafy Greens: Spinach, kale, and other greens provide essential fiber.
Asparagus, Garlic, Onions, and Leeks: These vegetables contain prebiotic fibers that feed good gut bacteria.
Flaxseeds and Chia Seeds: These seeds are high in fiber and a staple in many keto diets.

Comparison of Keto-Friendly Probiotic Sources


Feature	Fermented Foods	Probiotic Supplements
Carbohydrate Content	Varies widely; must check labels. Some, like yogurt, can be high in carbs/sugar.	Typically carb-free, but always check ingredients for fillers.
Dosage Control	Harder to measure consistent CFU intake.	Allows for precise control over CFU count and specific strains.
Presence of Prebiotics	Often contain some natural prebiotic fiber from the food source.	Can be formulated with added prebiotics for a symbiotic effect.
Convenience	Requires preparation or careful selection of commercial products.	Easy to take daily in capsule, powder, or liquid form.
Side Effects	Some can cause initial gas/bloating, especially with sudden consumption.	Minimal for most; temporary GI symptoms may occur as the body adjusts.
Nutritional Variety	Offers additional vitamins, minerals, and enzymes from the whole food.	More focused on delivering specific probiotic strains.

Conclusion

Yes, you can and often should take probiotics on a keto diet. The ketogenic diet’s emphasis on high fat and low carb can alter your gut microbiome, and strategically adding probiotics can help manage digestive symptoms and support overall gut health. Whether through carefully chosen fermented foods like sauerkraut and kimchi or with a high-quality supplement, integrating probiotics can promote digestive regularity, enhance fat and nutrient absorption, and strengthen the immune system. For best results, pair your probiotics with keto-friendly prebiotic fibers and ensure adequate hydration. By being mindful of your choices, you can maintain ketosis while nourishing your gut for long-term well-being.

Frequently Asked Questions

When you first start taking probiotics on a keto diet, you might experience temporary side effects like gas, bloating, or mild digestive changes as your gut microbiome adjusts. Starting with a lower dosage and gradually increasing it can help minimize these effects.

No, not all fermented foods are suitable for a keto diet due to their carbohydrate content. While options like sauerkraut and kimchi are typically low-carb, others like some kombuchas and dairy yogurts can be high in sugar and should be checked carefully.

If you are avoiding dairy, you can get probiotics from fermented foods like kimchi, sauerkraut, and tempeh, or by using a high-quality, dairy-free probiotic supplement. Water-based kefir is another good option.

While not strictly required, combining prebiotics with probiotics can be more effective. Prebiotics are fibers that feed the beneficial bacteria. You can get these from keto-friendly vegetables like asparagus, onions, and leafy greens.

No, apple cider vinegar is not considered a probiotic. While it is made through fermentation and contains acetic acid that supports a healthy gut environment, it does not contain the live, beneficial microorganisms required to be classified as a probiotic.

For those on a ketogenic diet, strains from the Lactobacillus and Bifidobacterium families are often recommended. Specific strains like Lactobacillus acidophilus, Lactobacillus plantarum, and Bifidobacterium lactis have been studied for their potential benefits related to digestion and weight management.

Some research suggests that certain probiotic strains can help the body produce B vitamins, which may help alleviate common keto flu symptoms like fatigue. Additionally, they can aid in fat and nutrient absorption, supporting overall energy levels.