The Keto diet is a low-carb and high-fat meal plan that is one of the most popular diet plans around the world. The main backbone of this healthy diet style is mainly low carb and high fiber foods like
- Low-carb vegetables
- Low-carb fruits
- High fat low carb keto nuts & seeds
- Seafood
- Carb restricted meats or keto meats
However, excess consumption of any healthy food can cause reverse side effects. That’s why people often got health troubles on the keto diet.
The most common health problem that occurs during the keto diet is gut problems like gas, bloating, stomach pain, ulcer, constipation, or diarrhea.
However, by following some rules you can get rid of these gut problems on keto. In this article, we will cover why keto upset your stomach and what are the best gut-healing keto foods.
Keto & Gut Problems
The gut contains more neurons than the human brain and this is the most essential part of the body. A healthy gut means a prolonged and disease-free life.
However, some lifestyles and unhealthy diet patterns can cause gut problems. That’s why it’s essential to maintain a healthy diet plan for good gut function.
On the other hand, the keto diet is a highly nutritious food plan that contains almost the majority of the essential foods. However, surplus consumption of these foods can cause a nutrient imbalance which leads to stomach disorders.
Let’s check how the nutrients of the keto diet affect our gut:
Fiber
Keto foods are packed with fiber. Fiber plays an important role in maintaining gut health. Studies have shown that fiber-rich foods can soften the stools and reduces the risk of constipation (1).
That’s why the keto diet can heal gut problems like constipation. However, the same study has shown that high fiber can increase gas and bloating in healthy adults.
Moreover, too much consumption of fiber can cause bowel obstructions by promoting phytobezoar formation in the gastrointestinal tract (2).
Because of this, a keto dieter should consume a moderate amount of fiber-rich foods to maintain healthy gut function.
Some moderate high fiber keto foods that can heal the gut are:
- Avocado
- Carrot
- Chia seeds
- Asparagus
- Broccoli
- Chicken
Probiotics
Probiotics are another well-known gut-healing agent. The beneficial effect of probiotics is also studied by scientists.
Studies have shown that probiotics can boost the healing of gastric ulcers via multiple mechanisms that involve both damaging and defensive factors (3).
This important gut bacteria can heal several gut problems like:
- Constipation
- Diarrhea
- Stomach ulcers
- Irritable bowel syndrome(IBS)
- H.pylori infection
People can consume below mentioned best probiotic-dense keto foods people can consume to get a healthy gut.
- Yogurt
- Pickles
- Almond milk
- Macadamia nuts
Glutamine
Glutamine is an α-amino acid and it promotes the biosynthesis of proteins. This amino acid act as a protein building block and is beneficial for healthy gut function.
The intestinal barrier integrity plays an essential role in the absorption of nutrients and health in humans and animals. According to studies, glutamine is a major nutrient that helps to maintain intestinal barrier function in animals and humans (4).
That’s why glutamine is another gut-healing agent. Some popular low carb keto foods that contain glutamine are:
- Cabbage
- Almonds
- Peanuts
- Spinach
- Cabbage
- Hazelnuts
- Almond butter
- Peanut butter
- Walnut
- Beef
- Salmon
Additional Keto Foods
Also, there are some other ketogenic foods that maintain gut health. Bone broth is one such keto-friendly food that is prepared from the bones and connective tissue of animals.
This is used to make keto soups, salads, and other dishes. Bone broths are a rich source of essential amino acids and it has anti-inflammatory properties.
Studies have shown that the consumption of bone broth can decrease the symptoms of ulcerative colitis (5). Because of this bone broth is a good ketogenic option for healing gut function.
Final Thoughts
The Keto lifestyle has become worldwide popular. This diet plan is a powerhouse of essential nutrients which help to maintain a healthy lifestyle.
However, surplus consumption of nutrient-rich keto diet can cause health disturbances, especially problems in the gut. Some common gut disorders which occur during the keto diet are gas, bloating, constipation, diarrhea, and ulcer.
By following a perfect keto diet plan these problems can be overcome. The key is to consume keto foods which help to heal the gut.
This is done by consuming keto foods that are moderately high in fiber and rich sources of other gut-friendly nutrients like glutamine, and probiotics.
Furthermore, bone broths are very useful ketogenic foods to prevent gut damage and heal it.
