A keto diet focuses heavily on consuming fat, which comprises around 55% to 60% of the diet’s macronutrients, according to a StatPearls article. Protein takes up around 30% to 35% of the keto diet, and carbohydrates are the most limited, making up only around 5% to 10% of the diet’s macronutrients.
Because of these limitations, keto meals often include meat, seafood, dairy, oils, nuts, and some low-carb fruits and vegetables (per Healthline). These foods overlap with many of the naturally gluten-free food groups recommended by the Celiac Disease Foundation. However, many gluten-free grains and starches, such as corn and potatoes, aren’t suitable for a keto diet.
To follow a ketogenic diet while remaining gluten-free, Carb Manager suggests following a “clean keto” plan that loads up on whole, nutrient-dense foods — think leafy greens and fish, not processed and packaged snacks. But when you’re really craving bread, sweets, or pasta, the keto resources website Ketogenic recommends looking for keto, gluten-free versions (be sure to check the label carefully!) or making them yourself with almond or coconut flour.
If you’ve cut out gluten due to celiac disease or another health condition, this may influence your food choices more than strict keto guidelines. If you struggle to adhere to a standard keto diet, try a gluten-free “lazy keto” diet instead. According to Healthline, this way of eating requires less calorie and macronutrient counting, while still limiting carbohydrate intake.