Keto and Gut Health: Impact, Symptoms, Treatments, Foods & More

keto and gut health

The ketogenic diet is very beneficial for the health of a person but one of the prominent and distinguished benefits of this diet plan is that it is great for the gut health and as we know for a healthy body you have to have a good gut situation otherwise it can mess up your health and diet very easily. As we know gut health refers to the bacteria that live inside our gastrointestinal tract and digestive system so the keto diet helps to manage and balance that equation very well, the only remaining thing is that how the keto diet does so, this article will enlighten the relation between the keto and gut health.

Gut Health

The gut microbiome refers to the microorganism that resides inside the gastrointestinal and digestive tract of the human body, these microorganisms mainly include fungi, bacteria, and archaea so gut health means the balance and maintenance of these microbes in the body. The gut health is very important for a person as it assists in digestion and absorption of food, in developing a strong immune system and lastly, this system of the human body connects with the brain through nerve impulses and hormones which plays an important role in the well-being of the entire body functions.

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So, we have to maintain a healthy gut so that the bacteria and fungi in it can also be healthy and beneficial for the human body otherwise if they get damaged, then it can be negative for a person’s health.

What are the Symptoms of an Unhealthy Gut?

An unhealthy gut is mainly caused by a diet that has highly processed and refined products which can disturb the microorganism and results in a bad gut condition. Following are the main symptoms that appear when you have an unhealthy gut:

  • Stomach problems such as gas, stomach ache, bloating, diarrhea, constipation, and nausea.
  • Heartburn
  • Disturbance in the sleep cycle
  • Increased body fatigue
  • Unhealthy immune conditions
  • Skin damage
  • Bodyweight problems

All these are the symptoms of the unhealthy gut that people usually experience, a person with an unhealthy gut has a very discomforting and irritating condition which is not good at all. But the good thing is that these symptoms can be reversed very easily by taking precautions and a healthy diet. The symptoms vary from person to person, some have a mild effect while others can have a strong effect but this depends upon their diets, health conditions, and lifestyle choices.

Keto and Gut Health

The ketogenic diet is a high-fat and low-carb health plan which people adopt to deal with health and medical issues like obesity, hypertension, and high blood sugar levels. This diet plan initiates a metabolic process in the human body which is commonly known as ketosis which burns the stored fat and the consumed fat to fulfill the body’s energy requirements and also to lose the extra fat. This process replaces the glucose sugar with ketone bodies which serve as the main energy fuel for the body as the carbohydrates are not enough for glucose metabolism which is the main aim of the diet plan.

The ketogenic diet contains foods that are healthy, organic, and 100 % grass-fed which means that they raw and nutritional for the body. They include all the essential nutrients, anti-inflammatory properties, and overall a good profile for the human body.

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Now, the gut health and the diet you are consuming have a very close relationship because whatever you eat, that is going to affect the gut health. Researches have shown that diets that are rich and high in refined carbohydrates and processed sugar are the main cause that led to an unhealthy gut and they also have concluded that diets that are lower in carbohydrates and unhealthy foods promote good gut health.

This means that the ketogenic diet and gut health are very good for each other as they both supports and maintain the body.

Is the Keto Diet Good for Gut Health?

The keto diet is very good and positive for gut health, as we know the gut health truly depends upon the microbiome environment and that it should be properly managed otherwise it can have bad effects on the body which is very discomforting for a person. The keto diet contains foods that are anti-inflammation properties and have essential nutrients that are very helpful in having good gut health and having a diet plan that is restricted in processed and refined macronutrients is for sure beneficial for the gut.

Some people have claimed that the keto diet is bad for the gut health and it disturbed the microbiome of it but the mistake that these people made is that they did not do eth diet correctly and without any kind of guidance which is wrong with the keto diet is an excellent diet plan which is being approved by medical professionals and also scientific researches. But the problem is that people do not even follow the macronutrient percentages that is 5 to 10 % carbs, 15 to 20 % proteins, and 65 to 70 % fats but sometimes they exceed the carbs or lower the fats which are not according to the diet and end up with the opposite results.

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The right thing to do is to follow the keto diet precisely with correct guidelines and precautions because only then you will be able to get the right results and only then the diet plan will have a good and positive impact on gut health.

What Keto Foods are Good for Gut Health?

Following are the keto foods that are great for an unhealthy gut and also improves the functioning of a healthy gut:

  • Fatty fish
  • Nuts and seeds
  • Avocadoes
  • Olive oil
  • Green veggies such as kale, broccoli, and spinach
  • Cauliflower
  • Berries fermented foods such as kimchi
  • Coconut oil
  • Butter

All these foods are keto-friendly and great for gut health as they prevent inflammation, overgrowth of harmful bacteria, and any stomach problems. The foods are not processed or refined which makes them nutritional and raw for a person which is exactly what you will need for good health status.

Is the Ketogenic Diet Viable for Gut Health?

The keto diet restricts unhealthy and fermented carbs like grains, legumes, and processed sugars which have very good impacts on the gut health and this diet plan also reduces inflammations and bad bacteria overgrowth which seems to be very healing for the gut. So, overall, the keto diet is very therapeutic and healthy for gut health but what about in the long run like is this diet is sustainable for the gut microbiota. A lot of health and scientific studies are being held upon this matter that the ketogenic diet is viable for the gut or not. The recent ones have a good response and positive remarks but studies are still being executed.

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But we all know that the keto diet is very good for the gut health and doctors and registered dietitians die to recommend this diet plan for longer terms to deal with health issues which indicates a person that this diet can be viable and sustainable for a healthy gut if you want to do it on longer terms but of course it is important to take a medical suggestion from your doctors and dietitians.

Benefits of the Keto Diet for the Gut Health

Following are the benefits of a ketogenic diet on gut microbiome and health which will let you know the impact of this low-carb diet plan on the various aspects of the gut:

Good for gut inflammation

Keto is a diet plan which is very rich in foods that have anti-inflammatory characteristics which prevent inflammation in the human body particularly in the gut health and also improves the gut inflammation if you have it.

Reduce risks of colon cancer

The ketogenic diet restricts the production of glucose in the human body which is also the main fuel for cancer cells if you are consuming an unhealthy diet so due to keto those cells become starve and die, and studies have shown that the keto diet which is rich in omega-3 fats prevents the colon cancer.

Improve bowel performance

Keto diet is very prominent in improving bowel movements and also to treat the condition of irritable bowel syndrome which can also lead to inflammation so this diet plan helps a lot with these conditions.

Disintegrate the bad bacteria

The growth of bad bacteria is mainly due to diets that are high in processed and refined foods but when you are following a healthy keto diet plan then it helps you to starve the bad bacteria which makes them die and also enhances the microbiota diversity in the gut.

Nurture the gut lining

Keto is a healthy and nutritional diet plan which balances and nurtures the gut lining which results in the well-being of the overall human body.

Maintain the microbiome environment

When you have unhealthy gut health, the main reason for it is your unhygienic and nutrient deficit diets but having a nutritional diet like keto helps you to maintain the microbiota environment inside the gut which has a good and positive impact on the body.

Conclusion

The keto diet is a healthy, natural, and nutritional health program that benefits the person in many ways, and one of the best pros about it is having good gut health which is very important to maintain as if you do not have it in a good state then you can end up with a lot of digestive and gut issues which is very discomforting but with keto, you do not have to experience those problems.

Author: Idrees Samih

Founder, Certified Ketogenic Diet and Ketosis Health Coach.

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