5 Best Keto Probiotics to Avoid Digestion Problems (2023)
If you have just started keto and bouncing between diarrhea and constipation, then probiotics are a great remedy.
Best keto probiotics have billions of live cultures and support the digestion system during keto.
Best Keto Probiotics
With Vitamin D
50B Live Cultures
Best Keto Probiotics
1. Onnit Total Gut Health Low-Carb Probiotics
- Best all-in-one probiotic for keto
- Contains high-quality, acid-resistant probiotics and prebiotics
- Made by a highly respectable company in the industry
- Convenient as it saves you from buying 5 different supplements
- Soy, gluten, and dairy-free product
- Shelf stable, no refrigeration needed
The Onnit Total Gut Health is kind of an all-in-one keto gut health product. It features probiotic packets, each containing a mix of essential prebiotics and probiotics for keto.
These probiotic packets are made of 5 different strains (Lactobacillus and Bifidobacterium), and all of them are specifically selected because of their natural acid-resistant ability to survive stomach bile.
The prebiotic fiber capsules serve as food for the probiotics, and the Betaine HCL makes sure that the stomach’s acid level is optimized. Additionally, digestive enzymes help you break down the food you eat faster and easier.
And finally, Saccharomyces Boulardii is a probiotic yeast that can survive stomach acid and helps support the immune system by promoting the production of secretory Immunoglobulin-A.
2. Puritan’s Pride Keto Probiotics With Vitamin D
- Well-known and respected brand
- Comes with 20 billion live probiotic cultures per capsule
- Each serving includes Vitamin D (1,000 IU)
- U.S. manufactured
- Best keto probiotic supplement
- Best value for money (live cultures)
Puritan’s Pride probiotics are well-known and popular thanks to the value it provides.
Puritans keto probiotic comes with 20 billion live probiotic cultures per capsule that contribute to the digestive system, especially during the keto diet.
You can choose one two six month supply, so you don’t need to order them again and again once you run out.
What I especially like about Puritan’s keto-friendly probiotics is that it also contains Vitamin D (1,000 IU).
So there’s one pill less to take, as Vitamin D is essential and unless you live in Florida, you aren’t probably getting enough of it.
3. GNC Probiotic Complex for Keto Diet
- Once serving delivers 50 billion live cultures
- Formulated with clinically studied, multi-strain probiotics
- Doesn’t need refrigeration
- It’s gluten and lactose-free
- Best multi-strain probiotic for keto
The GNC Probiotic complex is formulated with clinically studied, multi-strain probiotics.
It’s the perfect keto-friendly probiotic supplement as it doesn’t have any carbs while still supporting your body in entering into ketosis.
The package contains 60 capsules, and one capsule delivers 50 billion live cultures, which is a lot.
If you are bloating during keto, then it’s important to consider keto-friendly probiotics; otherwise, the constant bloating and gas will make the journey very difficult to bear.
4. Ancient Nutrition SBO Probiotics
- Once serving delivers 50 billion live cultures
- Includes fermented and organic ancient herbs and spices
- Shelf stable, no refrigeration needed
- Best probiotics for keto diet
Ancient Nutrition SBO probiotics are perfect for supporting your gut during the keto diet.
One serving contains 50 billion CFU live cultures, which are resilient probiotic strains that occur naturally in the soil.
These SBO low-carb probiotics support gut function and digestive health during the keto diet and help with healthy elimination and bowel transit time.
It’s the best probiotic for keto diet because it includes a fermented herbal blend and mushroom blend.
The fermented herbal blend contains botanical compounds and fermentation metabolites, which support your body to avoid keto bloating.
The mushroom blend includes glyconutrients that serve as prebiotics and postbiotics.
5. Garden of Life RAW Probiotics for Men
- One serving includes 85 billion live cultures
- Best keto probiotics for men
- Supports colon health and overall digestive function during keto
- Made by Garden of Life, a very well-known brand in the industry
Garden of Life RAW Probiotic is specifically developed to meet the unique needs of men.
Each serving offers 31 original probiotic strains specifically developed to support immunity during exercise (but it also works well during keto).
These ketogenic probiotics also deliver probiotic-created vitamins, minerals, prebiotics, and dairy-digesting enzymes to help break down lactose and casein.
Should You Take Probiotics on a Keto diet?
The short answer is yes, you should.
Not just on a Keto diet, but basically everyone can benefit from taking a probiotic supplement and eating probiotic-rich foods.
You have about 400 different strains of friendly bacteria, friendly yeast, and friendly fungus in your body. And so, when these microbes become out of balance, you can get an overgrowth of yeast (candida), fungus (like toenail fungus), or an overgrowth of bacteria which can create all sorts of other issues like high fever, tonsillitis, etc.
To prevent this, we need a certain balance of all of the microbes in our digestive system. Our bodies are made up of only 10% human cells, and 90% of what makes up our bodies are microbes. These microbes live both within our body and on the surface of our skin – which might sound kind of weird and scary at first, but they actually help us in many different ways.
They help us digest the food we eat, and they help us eliminate waste. They also protect our immune system, help us with detoxification, help provide nutrients for the body, they make B vitamins, and the list goes on. Without these microbes, we would have a lot of health problems.
A few of the most common symptoms that can occur if you don’t have the right balance of probiotics are constipation, gas, bloating, and bad breath.
Getting Probiotics Through Food During Keto Can be Difficult
Getting probiotics while on Keto can be a difficult task due to companies marketing them mostly through stuff like gummy candies or sugary drinks and yogurts.
You could potentially try to get them through things like Kefir and some aged types of cheeses, but considering that a lot of people are lactose-intolerant, it doesn’t seem like a very convenient way to do it.
Fermented foods like sauerkraut, kimchi, and pickles are excellent sources of probiotics, but you need to eat a lot of them regularly to get the same benefits.
Kombucha is also an excellent source of probiotics, but sadly almost all commercial brands have a lot of added sugar to make it taste better, so you would need to brew your own kombucha at home.
On the other hand, incorporating a good quality probiotic supplement daily can make all of this way more convenient and save you from feeling overwhelmed. Being on Keto and having a busy lifestyle can be complicated enough, so its good to be able to have one less thing to worry about. You just pop a capsule or two with your meals and you are done for the day.
The Benefits of Probiotics
Not all probiotics are the same; different strains of probiotics have very different effects on the body. Research so far has been very promising on these little friends of ours.
1. Digestive Health
Probiotics are especially beneficial for the overall health of the digestive system. They help improve many digestive issues like constipation, diarrhea, colitis, abdominal pain, irritable bowel syndrome, Chron’s disease, and flatulence.
A study has shown that taking probiotics reduced AAD (antibiotic-associated diarrhea) by 42%. (1)
In another study, the researchers found that probiotics have very clear beneficial effects in shortening the duration and reducing stool frequency in acute infectious diarrhea. (2)
In patients with ulcerative colitis, the results of a study have shown that taking the probiotic strain E. coli Nissle is just as effective in maintaining remission as the gold standard drug mesalazine. (3)
Beyond digestive health, probiotics have also been studied for their role in treating different allergies by improving immune system function.
A randomized, double-blind, placebo-controlled study done by a team of Swiss researchers has shown that supplementation with a specific strain of Bifidobacterium Lactis noticeably reduced symptoms in people with seasonal hay fever (allergic rhinitis) and grass pollen allergies. (4) Other than significantly reducing nasal symptoms as compared to the subjects taking a placebo, 8 weeks of probiotic supplementation during grass pollen season significantly lowered the concentrations of inflammatory markers that are typically elevated in seasonal hay fever.
Another study suggests that the children of women who took probiotics during pregnancy had an 83% lower risk of developing eczema in the first 2 years of life. (5)
3. Weight Loss
Yes, you heard it right; several studies strongly correlate a healthy gut with weight loss. Probiotics may help you lose weight through many different mechanisms.
For example, a study involving 210 healthy Japanese adults found that taking even very low doses of Lactobacillus gasseri for 12 weeks resulted in about an 8.5% reduction of belly fat. (6)
Another study using mice has shown that supplementing with the probiotic strain VSL#3 promoted the release of the hormone GLP-1, resulting in reduced food intake and improved glucose tolerance. The results indicated that probiotics are of therapeutic utility to counter obesity and diabetes. (7)
Some probiotics may even help you lose weight directly. A 24-week long study investigated the impact of Lactobacillus rhamnosus supplementation on weight loss in obese men and women. The research shows that the subjects who took the probiotic for 3 months lost 50% more weight than the ones that didn’t. (8)
Studies from recent years have shown that probiotic supplementation can help prevent bacterial infections by increasing immune response. (9)
In a study where the subjects were mice, the research suggests that oral intake of Lactobacillus rhamnosus enhanced the survival rate of mice lethally infected with influenza virus. It was shown that orally administered L. rhamnosus activates humoral as well as cellular immune responses, leading to increased resistance to the host against influenza virus infection. (10)
And even though the study was done on animals, the results are significant.
Another long-term, double-blind, placebo-controlled study including 571 healthy children found that supplementing with Lactobacillus GG reduced the frequency and severity of respiratory infections by 17%. (11)
What to Look for in a Good Probiotic Supplement?
Types of Probiotics
As you can see from the previous section, not all probiotics are created equal. Specific strains of probiotics have been shown to have specific health benefits.
And while we have listed several examples, there are way more studies on the subject – so, if you can’t find it here, we suggest that you do your own thorough research based on your needs. For certain conditions, you want to make sure that you are taking the strain that is most likely to benefit you.
When choosing a probiotic supplement, you want to make sure that the “CFU’s” (colony forming units) amount is in the billions. Anything less than that is not as potent.
You can find probiotics ranging from 1 to 100 billion CFU’s per serving. We believe that a probiotic that has about 10-30 billion CFU’s per serving is a good amount to aim for.
Also, the label should specify that the living microbes are shelf-stable and they will keep their potency through the end of the expiration date.
Obviously, brand quality is important when it comes to purchasing anything of value.
Unfortunately, many commercial-grade brands don’t measure up when it comes to quality. If you happen to choose such a supplement, it is very likely that the probiotics in the bottle are already dead and they will just waste your time, health, and money.
To avoid such issues, we strongly suggest buying a professional brand from a reputable health care professional or a bigger company that stands by their product.
The products that are tested and approved by the FDA (US Food and Drug Administration) or similar quality control companies are usually your best bet.
While you can often sacrifice quality for value with other products, we don’t recommend you do that when it comes to a probiotic supplement.
Quality beats everything – supplements with a price that seems too good to be true are probably not of good quality. Depending on the strains used and overall quality of the product, a good probiotic supplement can cost anywhere from 20-70$.
Alex is the founder of Bodyketosis, an author, low-carb enthusiast, and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.