How Does Keto Affect Your Immune System

With the recent global health crisis, and the regular cold and flu season fast approaching - it has never been more important to keep our immune system functioning at an optimal level. Is keto good or bad for our immune system? While there isn’t a ton of research on the topic, there are a few studies and various factors that may indicate that a ketogenic diet can help improve your immune system.

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KETO MAY HELP YOUR ABILITY TO FIGHT THE FLU

A study at Yale University in 2019 discovered that “mice that were fed a ketogenic diet were better able to fight the flu” and had a “better survival rate” compared to those fed a high carb, normal diet. The reasoning was that a ketogenic diet triggered the release of immune cells (called gamma delta T cells) that produce mucus in the lung cell linings. This mucus effectively traps the virus like a support barrier, and aids the body to get rid of the infectious agent.

While no research has been conducted on humans yet, the researchers of the study feel it could be a promising indication of how our immune system can benefit from keto.

KETO CAN INCREASE NUTRIENT INTAKE

How our immune system responds is directly related to our nutrition. When you follow a more whole food keto approach, you are more likely to have the appropriate nutrients that can help boost your immune system. Micronutrients such as vitamin A, C, D, E, B2, B6, B12, folic acid, iron, selenium and zinc are all critical for a healthy, functioning immune system. Some of these vitamins and minerals are found predominantly in meat, which is a staple on most keto diets.

Focusing on eating a whole food, nutrient dense ketogenic diet is essential for boosting your immune system. While the odd processed keto-friendly food, such as deli meats, keto bars or ice cream, are ok once in a while, they are often void of these nutrients and offer no value to your immune system.

KETO CAN HELP REDUCE OBESITY

Obesity can cause many different issues within the body, and a decreased immune system is one of them. People who are obese have been shown to have an increased risk of infection, especially respiratory infections. Keto has been shown to be an effective strategy to reduce weight over the long term. It can be deducted that weight loss can then help decrease chances of infection as well.

KETO CAN HELP REDUCE INFLAMMATION

The ketogenic diet is extremely high in anti-inflammatory foods, and reduces the intake of known inflammatory foods. Once fat-adapted on a ketogenic diet, the body will trigger the release of a ketone called beta-hydroxybutyrate (BHB). BHB is known for decreasing the cellular damage from outside infectious invaders by helping to maintain a healthy inflammatory response. BHB has also been shown to help immune cells (gamma delta T cells) form a “memory” that can help the body remember infecting agents so the immune system can respond more rapidly should it return.

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KETO AND GUT HEALTH

Our immune systems and gut health are extremely interconnected as 70-80% of our immune system resides in our gut. Our body is home to over 100 trillion microbial cells collectively referred to as the gut microbiome. The majority of these bacteria are located within the gastrointestinal tract, and have a symbiotic relationship with our human cells to eliminate harmful pathogens.

Our body encounters bacteria for the first time during birth, and in time - the diversity of the microbiome and the gut influences strengthen and develop our immune system. Throughout our life factors such as diet, environment, and our lifestyle habits will shape the composition of our gut microbiome.

Some studies have suggested that a ketogenic diet can decrease instances of leaky gut and balance gut flora. By reducing the amount of fermentable carbohydrates, you starve inflammatory overgrowth and calibrate the gut towards healing.

It’s important to note that some good bacteria in our gut feed on carbohydrates. So including nutrient dense vegetables into your keto diet is important for your digestive health and immune system.

KETO HELPS STABILIZE BLOOD SUGAR

It has been well documented that sugar has a direct impact on decreasing the efficiency of our immune systems. 

Elevated blood sugar has been shown to:

• Impair communication between immune cells

• Decrease the recruitment of white blood cells (our body’s defense military!)

• Impair our immune system to even recognize a pathogen

• Impair the ability of cells to kill pathogens

  
  People who follow a ketogenic diet tend to maintain their blood sugar levels within a healthy range. This is because the diet eliminates sugary foods, and any relatively small amounts of sugar that may be ingested is spanned out throughout the course of a day. This creates a much lower impact on blood sugar spikes compared to ingesting something high in sugar at one meal. Occasional blood sugar spikes may not have a meaningful impact, but consuming foods like sugar and flour that cause spikes on a daily basis certainly could. 
  
  

12 COMMON KETO FRIENDLY FOODS THAT BOOST IMMUNITY

Red Bell Peppers

Ounce for ounce, red bell peppers have 3x MORE vitamin C than an orange!

Broccoli

Broccoli is probably one of the healthiest vegetables you can put on your plate. It is packed with vitamin A, C, E, fiber and antioxidants. The key to maintaining the power intact is to cook it as little as possible, or not at all. Steaming has been shown as the best way to keep those nutrients intact.

Garlic

Garlic not only adds tons of flavour to your food, it has anti-bacterial, anti-microbial, and anti-fungal properties that help fight infections. 

Ginger

Ginger has high anti-inflammatory properties and can help with nausea.

Spinach

Spinach is packed with vitamin C and beta carotene. Like broccoli, it should be cooked as little as possible to keep the nutrients intact. However, light cooking makes it easier to absorb vitamin A and releases an anti-nutrient called oxalic acid.

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Almonds

Almonds are packed with vitamin E which is key to a healthy immune system.

Strawberries

These berries are filled with antioxidants and Vitamin C that can help toughen up your immune system.

Avocado

These keto staple is filled with Vitamin E that helps to protect the body against many forms of illness.

Button Mushrooms

Mushrooms are filled with some minerals like selenium and B vitamins that help reduce severity of flu symptoms and boost immunity.

Green Tea

Filled with diverse antioxidants, polyphenols and flavonoids, Green Tea is amazing for finding cell damaging free radicals and destroying them. Plus it counts towards your water goals!

Bone Broth

Bone broth is filled with amino acids and anti-inflammatory properties that may help shorten colds and prevent illness. Plus, it contains collagen, gelatin and chondroitin that can help heal your gut which has a direct impact on your immune system.

Fermented Foods

Sauerkraut, kimchi, miso, pickles, and sugar-free kombucha are all keto friendly options full of probiotics to increase gut health and boost your immune system. 

Probiotics - BONUS TIP!

While not a food exactly, since 70-80% of our immune system is directly related to the health of your gut - it deserves an honourable mention. Not all probiotic supplements are created equal. Be sure to find one with a minimum of 10 billion cells from multiple different strains. Quality MATTTERS! A good quality probiotic should be purchased from a reputable health food store from a refrigerated section, and should always be stored in a fridge to keep them alive! 

Even though it hasn’t been studied in depth, there are enough indicators that may show living a ketogenic lifestyle can improve your immune system. By comparison to a Standard American Diet filled with sugar and processed foods, it stands to argue that eating a ketogenic diet filled with whole foods will improve your body’s ability to fight potential illness. Decreasing body weight while consuming more nutrient dense foods can help you decrease inflammation, heal your gut, and prevent cold and flu.

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MUST HAVE KETO PANTRY STAPLES FOR WEIGHT LOSS SUCCESS

If you’re just starting your keto journey, one of the most important aspects of successful weight loss happens before you even begin! That is, to do your own research, and be fully prepared for all of the changes to your diet and lifestyle. In order to start off on the right low-carb foot, it’s imperative that you have everything you need in place to make the transition into ketosis as easy as possible. And since the ketogenic diet may be drastically different from how you’ve been eating up until this point, having a well-stocked pantry with keto-friendly items will be essential for your success!

When you have a well stocked pantry full of items for all of your keto cooking and baking needs, it makes cooking, shopping and planning so much easier! Not only that, it saves you money and time not having to order in delivery, or rush out to the store for a single item to cook a meal. Even if you're new to keto, there’s a good chance you have a lot of these items on hand! But to be thorough, this list has been carefully crafted to include everything a keto pantry could possibly need.

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It is absolutely essential that you read labels carefully when starting a keto diet, and curating a  pantry stocked with all the keto friendly ingredients you’ll need for success. Since most people who are successful on a ketogenic diet limit their carb intake to 20-25g net carbs per day, you must familiarize yourself with how to read labels properly. Net Carbs = Total Carbs - Fiber. This means on the label you look at the total carb count, then subtract any grams of fiber in that food item, and the result is the net carbs. Always, always, always read the label and be on the lookout for hidden carbs and sugars in all your pantry items!

It’s important to note that everyone has different food preferences, cooking levels, and budgets - so just know that you do not need every single item from the pantry items below. Select the pantry staples that best suit your needs, and remember that you can always add more as you continue along your keto journey. The keto pantry staples are broken down into 5 main categories: Healthy Fats & Proteins, Keto Snacks, Keto Sauces, Condiments & Seasonings, Keto Baking Essentials, and Keto Friendly Carb Substitutes.

HEALTHY FATS & PROTEINS

Since the ketogenic diet focuses mainly on consuming more fats, you want to make sure you have plenty on hand. It’s optimal to focus on healthy fats from whole, unrefined foods and oils for keto and your overall health.

While increasing your intake of healthy fats on keto is essential, it’s also vital that you consume a moderate amount of protein to help you stay full, satisfied, and prevent any muscle or hair loss.

Fats

• Olive Oil

• Coconut Oil

• Avocado Oil

• Ghee

• MCT Oil

• Sesame Oil

• Avocado, Coconut or Olive Oil Spray

• Flax Oil

• Pre-made Fat Bombs

• Beef Tallow

• Duck Fat
  
  

Proteins

• Canned Tuna

• Tuna Pouches

• Canned Salmon

• Canned Chicken

• Canned Crab

• Anchovies

• Sardines

• Smoked Oysters

• Corned Beef

• Canned Spam

• Canned Ham

• Organic Black Soy Beans
  

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KETO SNACKS

When you’re first starting out on a keto diet, you may notice changes in your appetite. It may increase at first while your body is burning through glycogen stores. Or, it could decrease as you consume more healthy fats than you’re used to. Either way, it’s important to have keto-friendly snacks on hand to make sure you’re staying on track towards your goals. These keto snacks are also great options for when you’re traveling or on the go too!

Keto-Friendly Pantry Snacks:

• Almonds

• Walnuts

• Macadamia Nuts

• Pecans

• Pistachios

• Pili Nuts

• Natural Peanut Butter

• Natural Almond Butter

• Pumpkin Seeds

• Sunflower Seeds

• Cheese Chips

• Beef Jerky

• Meat Sticks

• Individual Olive Packs

• Individual Pickle Packs

• Keto Bars

• Quest Chips

• Pre-made Fat Bombs

• Pork Rinds

• Sugar-Free Chocolate

• Coconut Chips

• Lupini Beans

KETO SAUCES, CONDIMENTS & SEASONINGS

As mentioned above, it is crucial to read and understand the labels on products and be aware of hidden carbs and sugars. This is especially important in the category of sauces and condiments. You’d be shocked at how much sugar is in some of the staples you may already use! Also note that you may not be able to find some of these items in your local grocery stores, but there are countless online health food retailers that have keto-friendly products for your keto pantry needs.

Using different seasonings is a great low-carb way to add more variety to your meals, so you’re not eating the same old boring chicken over and over again. Try experimenting with new flavours to change things up, and keep your keto food fun and interesting.

Keto Sauces & Condiments

• Mayonnaise

• Sugar-Free Ketchup

• Mustard

• Salad Dressing

• Pesto

• Canned Tomatoes

• Tomato Sauce

• Alfredo Sauce

• Sugar-Free Steak Sauce

• Sugar-Free BBQ Sauce

• Sugar-Free Teriyaki Sauce

• Hot Sauce

• Sugar-Free Marinades 

• Coconut Aminos

• Bragg’s All Purpose Seasoning (Soy Sauce)

• Curry Paste

• Pizza Sauce

• Green Chilis

• Chipotle Peppers in Adobo

• Water Enhancers

• Sugar-Free Maple Syrup

• Harissa

• Miso Paste

• Canned Coconut Milk

• Pickles

• Pickled Jalapenos

• Pickled Hot Peppers
  

Keto Seasonings

• Himalayan Pink Salt

• Sea Salt

• Pepper

• Salt-Free or No Salt (potassium for making electrolytes)

• Garlic Powder

• Onion Powder

• Smoked Paprika

• Cumin

• Chili Powder

• Cayenne

• Curry Powder

• Garam Masala

• Everything But The Bagel Seasoning

• Sesame Seeds

• Ginger

• Nutmeg

• Cinnamon

• Turmeric

• Italian Seasoning

• Oregano

• Basil

• Parsley

• Dill

• Thyme

• Sage

• Poultry Seasoning

• Pumpkin Spice 

• Red Pepper Flakes

• Montreal Steak Spice

• Pre-made Seasoning Blends *read labels carefully
  

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KETO BAKING ESSENTIALS

While conventional desserts containing refined sugar and flour are a no-go on a keto diet, there are lots of alternatives to keep your sweet tooth satisfied. Just because you’re on a ketogenic diet doesn’t mean you can’t enjoy healthy treats and baked goods! You just need a well stocked pantry, and a solid recipe to get you started. There are numerous sweeteners that are acceptable on a keto diet, and people have differing opinions about which ones they prefer. Some may produce a “cooling effect” or have a funny aftertaste for your pallet - so be sure to experiment and find a sweetener that works best for you. Be aware that Xylitol is poisonous to pets! BONUS TIP - buy any sweetener in the granular form, and if a recipe calls for “powdered sweetener” just blitz it in your blender or food processor. 

Keto Flours

• Almond Flour

• Coconut Flour

• Lupin Flour

• Psyllium Husk

• Ground Flax Seed
  
  

Keto Sweeteners

• Erythritol - granular

• Erythritol - powdered

• Stevia - powdered

• Stevia - liquid

• Monkfruit - powdered

• Monkfruit - liquid

• Golden Monkfruit

• Xylitol
  
  

Keto Baking Items

• Baking Soda

• Baking Powder

• Unsweetened Cocoa Powder

• Cacao Powder

• Cream of Tartar

• Unflavoured Gelatin

• 100% Baker’s Chocolate

• Xanthan Gum

• Chia Seeds

• Unsweetened Shredded Coconut

• Vanilla Extract

• Sugar-Free Chocolate Chips

• Cacao Butter

• Whey Protein Powder

• Egg White Protein Powder
  
  

KETO-FRIENDLY CARB SUBSTITUTES

When you first start your keto journey it’s often recommended that you stick to mainly whole foods for the first few weeks. This gives your body a chance to eliminate cravings, and start the healing and weight loss process. Many people experience slowed or stalled weight loss from having too many processed “keto products” in their diet. That being said, if having a few lower carb substitutes for some of your high carb foods helps you stay on plan and adhere to your new keto lifestyle, you may want to have a few of these items in your pantry. For more keto substitutes for high carb foods check out my blog on 65 Keto Substitutes for Carby Foods!

Keto Substitutes for High Carb Foods

• Pork Rinds

• Cheese Crisps

• Quest Protein Chips

• Seed Crackers

• Low Carb Bread

• Low Carb Wraps

• Coconut Wraps

• Low Carb Buns

• Low Carb Pizza Crust

• Shirataki Noodles

• Konjac Noodles

• Organic Soybean Noodles

• Organic Mung Bean Noodles

• Low Carb Noodles

• Hearts of Palm Noodles

• Konjac Rice

• Sugar-Free Granola

• Sugar-Free Cereal

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Don’t be overwhelmed by the amount of items on this list. As previously mentioned, what you stock your keto pantry with is entirely up to you. You do not need all of these items, and you certainly don’t need to get them all at once! If you’re just getting started, download the printable pantry list and check off all the items you currently use regularly. You can take your time and grow your pantry as you find new recipes you want to try. Remember to focus on whole foods as much as possible, as too many “keto products” have been known to stall weight loss for some people. If you’re feeling totally overwhelmed and want help getting started with your new keto lifestyle, click here. I help make keto simple and sustainable so that you can get some serious keto weight loss results that last!

What to Do After Eating Carbs on Your Keto Diet

When you have a solid keto plan, some discipline, and some motivation it’s easy to stay on track most of the time. You enjoy the foods you’re eating, you’re feeling the benefits of being in ketosis like more energy, mental clarity, and not feeling hungry all the time. But let’s not create some grand illusion that it’s easy ALL the time. There may be times when you choose to eat carbs at a family gathering. Or maybe you’ve gone through an incredibly stressful event in your life and fell into some carb-filled emotional eating. Or maybe it’s just a crazy busy, overbooked week and you say “screw it, let’s just order the damn pizza”.

The next thing you know you’ve eaten a week’s worth of carbs, and wonder if you’ve totally blown your progress, and question if you’ll ever be in ketosis again. Whether you went off your keto plan intentionally for a special occasion or holiday, or you had an unplanned, accidental run-in with some high carb foods - follow these tips and tricks to get you back on track, back into ketosis, and back to achieving your keto lifestyle goals!

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Okay, so you had some carbs and “cheated” on your keto diet. NOW WHAT? Here are some tips to shift your mindset back towards your goals, and your body back into ketosis:

CHOOSE YOUR LANGUAGE MINDFULLY

First of all, let’s swap out that lingo for something more accurate. The language we use is SO important on our journey! Using the term “Cheat Meal” implies that you’re doing something wrong that you should feel guilty about. Even worse, is using the term “Cheat Day” which implies you can eat anything you want within a 24-hour period with total abandon. A more accurate term would be an “off-plan meal” which implies a slight detour from your usual routine. Or even a “carb refeed” which again is often planned in advance, and intentional. 

DON’T STRESS

Don’t stress out or get super anxious that you’ve ruined your progress. You will get back on track. You will get back into ketosis. One carby meal will not destroy all of your keto dedication up until this point. And in fact, the longer you’ve been in ketosis the more resilient your body will be to allow for some fluctuations in carb consumption here or there. In fact, stressing about eating a higher carb meal can increase cortisol levels in the body, and cause you to hold onto excess weight!

SET YOUR INTENTIONS

Pick a day to get back on track with your keto diet, and STICK TO IT. Don’t let one carby meal turn into a full weekend/week/weeks/month of carb binges. Try to get right back on track the very next meal. Build trust with yourself that you will make good choices to feel your best, and move towards your goals. You can even try tracking macros or keeping a food journal if that helps you stay accountable. Share your intentions with a friend, family member, or on social media if it helps you move forward.

MOVE FORWARD WITHOUT PUNISHMENT

Just go right back to your regular keto meals and routine. Don’t dwell on what happened, beat yourself up, or feel guilty. Don’t waste time and mental energy living with regrets. Don’t try to compensate by starving yourself, or doing any extreme measures such as extended fasts, egg fasts, etc to try and “fix it”. What’s done is done, and trying to punish yourself is not only a total bummer, it may end up backfiring into a full-on carb binge (like a self fulfilling prophecy). No one feels great and motivated by beating themselves up - so don’t go there! Just take it one meal at a time, one day at a time, and keep moving forward.

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DRINK ALL THE WATER (& ELECTROLYTES)

When you consume more carbohydrates, your body retains more water. When you go back to restricting carbs to get back into ketosis, you will excrete more water once again. Just like at the beginning of your keto journey, it is important to supplement your electrolytes to avoid any symptoms of electrolyte imbalance, or “keto flu”. Increasing your water after consuming carbs helps to suppress appetite and curb cravings. Water also helps metabolize fat faster, so drink up all the water and you’ll be feeling better in no time!

STAY OFF THE SCALE or EXPECT FLUCTUATIONS

Just as we mentioned above, carbohydrates are responsible for holding onto water and sodium in the body. Therefore, once we’ve consumed carbs we will automatically retain more water. This means the number on the scale may dramatically increase. Hopping on the scale right after you’ve had carbs is not only an inaccurate representation of your weight, it may be extremely discouraging! If you are able to look at the number on the scale objectively, and simply observe it as data - then absolutely go for it! 

But that can be really tough, so if you attach ANY sort of emotion (internal negative dialogue, beating yourself up, thoughts of punishment, etc) just lay off the scale for a few days. Chances are you already feel a bit bloated anyway, so what’s hopping on the scale going to do? Give yourself a few days of being back on track with keto and save yourself the unnecessary, emotional sticker shock. 

NOTICE YOUR HUNGER CUES

After indulging in some carbs, it’s important to acknowledge that your hunger cues may change for a few days. Some people may still feel full from whatever they ate the previous day. Just listen to your body, and eat when you feel true hunger again. There’s no need to force yourself to eat if you’re simply not hungry, even if it differs from your usual meal times.

Alternatively, you may feel an increase in hunger after eating carbs for a few days. This is often a result of dehydration, and it doesn’t hurt for your first step to be to drink a big glass of water. Be prepared for this increase in appetite by having some keto-friendly snacks and simple meals on standby. If you’re used to intermittent fasting in the morning, but wake up feeling ravenous after having some carbs - just know it’s ok to eat something! Always listen to your body, listen to your hunger cues, and know that you will be back to your usual keto routine in no time!

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GO BACK TO BASIC MEALS

Choose simple, satisfying meals to get your right back on keto track. This is not the time to try some new elaborate keto recipe for the first time that could cause you to feel totally overwhelmed. Pick a few easy meals, that you’ve eaten time and time again, that you know you enjoy. Focus on whole foods that are more nutrient dense, and avoid any keto treats for a few days until any potential cravings subside.

GET IN SOME PHYSICAL MOVEMENT

It doesn’t have to be anything extreme, but getting some physical activity in after having carbs can help burn stored glycogen. Once your body burns through glycogen, it starts producing ketones for fuel. So, getting in some exercise may help you get back into ketosis faster. Weight resistance training is a great way to use those carbs as fuel to build muscle. Or even just a brisk walk may not only help you feel better, it may help you get back on keto track.

It’s tough to say how long it takes to get back into ketosis after having a higher carb meal. It depends on many variables such as how long you were keto beforehand, your insulin sensitivity, and how many carbs you were accustomed to eating regularly. Just know that it can take anywhere from a few days to a week or so. Follow these tips to make the transition as simple and easy as possible! If you are struggling to stay consistent on keto, or you’re new to keto and feeling totally overwhelmed, click here to learn how I can support you to achieve your weight loss goals! You can also join the FREE Facebook community Keto Weight Loss for Women, full of supportive ladies to help you along your keto journey.

10 KETO FOODS FOR GUT HEALTH

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!