March 4, 2025
This article is dedicated to:
🔹 My creatures of habit who eat (mostly) the same foods every day
🔹 Those who follow a Paleo, Autoimmune Paleo (AIP) OR keto diet
Sure, having routine can be a beautiful thing in helping to keep us on track. And Paleo, Autoimmune Paleo (AIP) or keto diets can be great for reducing inflammation, improving immune function, boosting energy, and enhancing quality of life (1,2,3).
At first, these issues may not surface, but prolonged adherence to these diets without specific nutrients (keep reading for details) increases the risk of many adverse health effects (4,5).
Fibers and polyphenols—naturally occurring plant compounds—are essential for feeding beneficial gut bacteria. We have thousands of bacterial species that live in our gut!
Each type of fiber feeds different bacterial species, and research has discovered that the diversity of microbial species is one of the main drivers of our health (4,5,6)!
These microbes influence everything from digestion and metabolism to immune function and hormone balance.
There are critical fibers and polyphenols found in foods excluded on paleo, AIP and keto—such as seeds, nuts, grains, and legumes—that literally feed your beneficial gut bacteria (1,2,3). And trust me, you want those little guys thriving!
You may have heard of soluble and insoluble fiber, but did you know there are actually dozens of fiber types like soluble gums, resistant starch, and galactooligosaccharides (6)?
Nuts, seeds, grains, and legumes are rich in these unsung fiber heroes. Since each fiber type plays a unique and crucial role in gut health, it’s essential to eat a variety of plant-based foods (1,2). Eating the same foods every day reduces our gut microbial diversity!
The good news? There’s a way to do paleo-style and keto diets the right way and get the fiber your gut microbiome needs!
Here are the key fibers and prebiotics missing from paleo-style and keto diets—and the best AIP and keto-friendly alternatives to keep your gut healthy:
Typically in almonds and chia seeds.
AIP-friendly sources: okra, aloe vera, certain squashes (9).
Keto-friendly sources: konjac root (miracle noodles), okra, aloe vera.
✔ Try: Paleo On the Go Smoked Salmon Breakfast Bowl (contains butternut squash).
Found in oats, legumes, and rice.
AIP-friendly sources: plantains, sweet potatoes (must be cooked & cooled), green-tinted bananas (10).
Keto-friendly sources: Honestly, there aren't many! Konjac root (miracle noodles) and tiger nuts contain small amounts.
Resistant starch plays a vital role in gut health by promoting the production of short-chain fatty acids (SCFAs) like butyrate, which helps maintain a healthy gut lining, reduce inflammation, and support metabolic health.
Note: Different types of resistant starch exist, with Type 1 being primarily found in seeds and grains—foods excluded on AIP. This highlights the importance of a reintroduction phase to restore gut microbial balance and access the full spectrum of fiber benefits.
✔ Try: Paleo On The Go Loaded Baked Sweet Potato Soup or Beef Chimichurri with Roasted White Sweet Potatoes.
These fibers are found in oats and barley.
AIP-friendly and keto-friendly source: mushrooms (11).
Beta-glucans are crucial for immune regulation, cholesterol balance, and gut health. Research highlights their role in modulating immune function, reducing inflammation, and supporting a healthy microbiome. Regular intake of beta-glucan-rich foods, like mushrooms, may enhance gut barrier integrity and contribute to overall metabolic health (11).
✔ Try: Paleo On The Go Beef Bourguignon (contains mushrooms).
Mainly in legumes.
AIP-friendly and keto-friendly sources: artichokes, asparagus, dandelion greens (12).
GOS fibers are like fuel for good gut bacteria that help to balance blood sugar, improve cholesterol levels, and support a healthy weight. For those with autoimmunity, this is key—stable blood sugar and a well-functioning metabolism can help keep inflammation in check and support overall immune balance. Adding GOS-rich foods to your diet may be a simple way to improve both gut and metabolic health (12).
Found in flaxseeds, legumes, and whole grains.
AIP-friendly sources: cruciferous veggies (broccoli, kale, cabbage, Brussels sprouts), garlic, apricots (8).
Keto-friendly sources: flaxseeds, cruciferous veggies, garlic
Lignans are polyphenols that act as prebiotics, supporting gut bacteria and can do wonders for balancing hormones (especially estrogen!) and immune function (8).
If you follow a keto or low carb diet, consider expanding your diet, or at least doing cycles on and off.
If you follow a paleo or AIP diet, once your immune system calms down and your health improves, it’s critical to begin a reintroduction phase to expand your diet.
✅ For example, here's my approach with autoimmune clients:
I start them with an AIP protocol for at least 6 weeks, then strategically reintroduce small amounts of the following to see which are tolerated:
✔ Seeds
✔ Nuts
✔ Gluten-free ancient grains
✔ Pre-soaked, pressure-cooked legumes
How do I decide what to reintroduce first? I use lab testing + symptom tracking to personalize the process.
Long-term success for those with an autoimmune condition usually looks like this: Use the AIP diet as your base, with your safe reintroduction foods sprinkled in. This approach has been highly successful for my clients!
🚨 Bloating with certain fibers? This could indicate bacterial or fungal overgrowths—you may need to work with a practitioner to restore gut balance first.
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References:
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