In recent years, the ketogenic diet has become quite popular as a way to lose weight, control blood sugars, and promote brain functioning. While there are many studies that show the benefits of living a keto lifestyle for overall health, there seems to be downright controversy in terms of what keto does to our gut health.
Various studies show conflicting information with some claiming that keto disrupts normal gut functioning, while others say it can improve your overall gut health. Something to consider when questioning if your gut health has improved on keto, is the overall quality of foods you consume compared to how you were eating pre-keto. A well-planned ketogenic diet that is rich in whole foods, high in fibre and health fats can improve your gut health. A ketogenic diet full of processed keto foods, and keto treats may be hindering the health of your gut.
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Why is gut health important?
The human gut is extremely complex, and has a huge impact on your overall health. A healthy gut contributes to a strong immune system, heart health, brain health, improved mood, better sleep, and effective digestion.
Our guts play a leading role in the absorption of nutrients from our foods, and imbalance in our gut microbiome has even been linked to weight gain.
Benefits of a Keto Diet on gut health include:
Keto can protect the gut lining by reducing inflammation in the bowels
Keto can reduce the risk of colon cancer by starving cancer of their primary fuel - glucose.
Keto can starve bad gut bacteria by eliminating processed, refined carbs that are prevalent in a Standard American Diet.
Keto can help symptoms of IBS by reducing inflammation in the bowels.
10 Keto Foods for Gut Health:
If you’re on a keto diet and want to improve your gut health, here is a list of 10 keto foods, drinks and supplements that can have a direct impact on your gut and overall health!
AVOCADOS
This keto diet staple is high in fibre, and healthy fats, low in digestible carbs, and jam packed with other essential nutrients. Fibre helps feed good bacteria, and adds bulk to stools so it passes more quickly and regularly.
BUTTER
Butter contains butyrate acid which has been shown to improve digestive health, decrease inflammation, and provides energy for cells in the gut lining. Butter is one of the highest natural sources of butyrate acid, but it is also found in cheddar cheese, parmesan cheese, goat’s cheese and ghee.
NUTS & SEEDS
Most nuts and seeds are a great addition to a whole food keto diet! They are high in fiber and healthy fats which can lead to a better microbiome in the gut. They vary greatly in both their fat, fiber, and carb ratios so be sure to pick the best ones for your goals. Be sure to stick with the right portions for your goals - they are super easy to overeat! Try adding nuts and seeds to your diet by sprinkling on salads, using them in sauces, topping vegetables, add them to your charcuterie boards, or just a quick keto snack!
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COCONUT OIL
Coconut oil has a ton of benefits for your overall health. In terms of gut health, it contains a high level of lauric acid - an anti-bacterial, anti-fungal, and anti-microbial nutrient. This nutrient helps boost immunity and helps restore a healthy balance of bacteria in our guts. Coconut oil contains a unique combination of fatty acids that have a powerful effect on metabolism, and aids in digestion. Be sure to use Organic Cold Pressed Virgin Coconut Oil to reap the most benefits!
CRUCIFEROUS VEGETABLES
Cruciferous vegetables have been found to contain antioxidant properties that support immunity, and gut lining health. These keto-friendly veggies include: broccoli, cauliflower, Brussels sprouts, bok choy, kale, and cabbage. They are low in carbs, high in fiber, and have been shown to change gut bacteria for the better!
BERRIES
Berries such as blueberries, strawberries, raspberries and blackberries are full of fiber to help aid in digestion. They also contain phenolic compounds that have been shown to inhibit the growth of bad bacteria while increasing good bacteria in the gut.
BONE BROTH
Bone broth is not only delicious and soothing to sip on, it is full of amino acids that support gut health. Glutamine, in particular, is prevalent in bone broth, and has been shown to benefit those suffering from leaky gut syndrome, or irritable bowel syndrome. Bone broth is also full of gelatin which is great for a healthy digestive system.
KOMBUCHA
Kombucha is a fermented tea that contains a ton of probiotics. These probiotics provide your gut with healthy bacteria which improves digestion, decreases inflammation, and helps promote weight loss. Be sure to read labels carefully to find low-sugar, keto-friendly kombucha options. Also take note of the serving size - most bottles of kombucha contain 2 servings!
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FERMENTED FOODS
Fermented foods such as kimchi or sauerkraut are great additions to a gut-healthy, keto diet. The acidic fermentation process creates good bacteria, and has been shown to lower the intestine’s pH level, making it harder for bad bacteria to survive. They are full of probiotics crucial for good digestion and gut health. Once again, be sure to read labels carefully as some kimchi or sauerkraut contain unnecessary sugars. Add these accompaniments to any meat and veg meal, soups, stir frys, eggs, or keto sandwiches.
PROBIOTIC SUPPLEMENT
Probiotics are health-promoting bacteria that reside in your gut. Your unique gut microbiome consists of billions of bacteria from over 500 different types. With so many different strains of bacteria, probiotics help with a wide variety of issues within the body such as: diarrhea, constipation, heart health, brain health, overall immunity, and weight loss.
BONUS TIPS for picking the right probiotic:
The label should read “live and active cultures”
Pick a probiotic with at least 1 billion active cultures, but you can go up to 50 billion!
Quality matters - don’t get a generic knock off brand, they have lower testing standards to ensure the probiotics are alive and absorbable.
Probiotics should be stored in the fridge to stay alive - from the moment you purchase them, to the moment you bring them home!
Keto is known to promote good health by reducing inflammation in the body that has a direct result on gut health. An imbalance of good and bad bacteria in the gut may contribute to weight gain, high blood sugar, high cholesterol, and bad digestion and absorption of nutrients. Be sure to include a variety of these gut healthy foods into your keto diet to support a healthy gut microbiome, healthy digestion, and keep you feeling your best! Click here to learn more about how I can support your keto goals, and get you weight loss results that last!
