Gut health requires fermentable fibre for prebiotic feeding of beneficial bacteria, and fermented foods for direct probiotic replenishment. Both are achievable on keto with the right food choices.
Asparagus, garlic, leeks (small amounts), Jerusalem artichoke (in tiny quantities), chicory root, and avocado all contain prebiotic fibre that feeds beneficial gut bacteria on keto.
Kimchi (fermented cabbage with Korean spices), sauerkraut, full-fat kefir, full-fat Greek yoghurt, and aged hard cheeses all provide live beneficial bacteria.
Psyllium husk is 71% fibre, almost entirely insoluble and soluble prebiotic fibre. It has minimal net carbs and dramatically supports both gut motility and beneficial bacteria. Add 1 teaspoon to water daily.
Some people find digestive enzyme supplements helpful during the adaptation phase, particularly for fat digestion (lipase). Most adapt without supplementation within 4–6 weeks.
Our gluten-free keto recipes and fibre-rich keto salads support excellent gut health.