The gut microbiome — the trillions of bacteria living in your digestive tract — profoundly influences health, immunity, and even mood. The ketogenic diet changes the microbiome in significant ways.
Reducing carbohydrates starves fermentative bacteria that rely on dietary fibre and starch. Short-term, this can reduce microbial diversity. Long-term, different bacterial communities adapt that are specialised for fat metabolism.
Many people on keto inadvertently reduce fibre intake, which can negatively affect gut bacteria. Prioritise fibre-rich, low-net-carb vegetables: leafy greens, broccoli, Brussels sprouts, asparagus, and avocado.
Fermented keto-compatible foods support gut health: full-fat Greek yoghurt, kefir, sauerkraut, kimchi, and soft cheeses all contain beneficial bacteria.
Some people experience constipation initially on keto. Increase vegetable intake, stay hydrated, and consider magnesium glycinate (which also has a gentle laxative effect).
Our gluten-free keto recipes are particularly gut-friendly, and our keto main dishes emphasise whole, unprocessed ingredients.