Starting a ketogenic diet often brings a lot of focus on macros: keeping carbs low, fats high, and protein moderate. But there’s another aspect that’s just as important for how you feel day-to-day: your gut health. The community of bacteria living in your digestive system, sometimes called the gut microbiome, thrives on variety and certain types of fiber. Since a keto diet significantly reduces many common sources of these fibers, it’s helpful to be intentional about supporting your gut.
Why should you take care of probiotics when on a ketogenic diet?
When following a ketogenic diet, paying attention to probiotics can be a helpful consideration for digestive comfort. Since the diet limits many common sources of dietary fiber that beneficial gut bacteria thrive on, some people seek alternative ways to support their gut microbiome. In this way, probiotic, which are found in fermented foods like unpasteurized sauerkraut, apple-radish kimchi, beetroot, garlic, and cabbage, introduce a variety of bacteria into the digestive system. Incorporating these low-carb options as condiments or snacks is a practical way to include them in your eating pattern. As with any dietary change, it’s often suggested to start with small amounts to see how your body responds, ensuring the approach feels supportive to your overall well-being on keto.
Focus on the fiber
Fiber is a type of carbohydrate that passes through to the large intestine. The good news is that there are plenty of low-carb vegetables that contain fiber.
Sources of low-carb fiber include:
- Avocado: A food often included on keto, avocados are high in fats and also contain fiber.
- Broccoli and Cauliflower: These versatile vegetables are staples in many keto kitchens.
- Leafy Greens: Spinach, kale, and Swiss chard are low in carbs.
- Nuts and Seeds: Chia seeds, flaxseeds, and almonds can be added to meals. A tablespoon of chia seeds mixed into water or a smoothie is one way to include them.
The idea is to build your meals to include these vegetables alongside other keto-friendly foods.
Fermented foods are also your friends
Fermented foods are foods that have been through a process where natural bacteria feed on the sugar and starch in the food, creating compounds like lactic acid. This process preserves the food and creates enzymes and various bacteria.
- Sauerkraut and Kimchi: Unpasteurized versions in the refrigerated section contain live bacteria. They can be enjoyed as a condiment.
- Sugar-Free Pickles: Traditional dill pickles fermented in saltwater contain live cultures.
- Plain, Full-Fat Yogurt and Kefir: For those who include dairy, plain, unsweetened, full-fat versions are low in carbs.
- Kombucha: This fermented tea can be an option, and it’s important to choose brands that are low in sugar.
What are some important habits beyond diet?
What you eat is one part of a lifestyle, and other factors can also be part of a routine.
- Stay Hydrated: Drinking water is a common practice on keto, especially as the body’s water balance can shift when reducing carbs.
- Manage Stress: Finding ways to manage daily stress, whether through walking, meditation, or other activities, is a personal priority for many.
- Move Your Body: Regular physical activity, like walking, is a part of many people’s lives.
By focusing on fibrous low-carb vegetables, incorporating fermented foods, and engaging in general wellness habits, you can approach a keto diet in a way that focuses on variety and inclusion. It’s about building a sustainable way of eating that works for you.
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