Can keto damage your stomach?

Some research notes that the keto diet could damage the concentration and composition of your gut bacteria. One 6-month study in 217 people linked a high-fat diet to several unfavorable gut changes, including increased inflammation and reduced beneficial fatty acids ( 9 ).

healthline.com - Keto and Digestion: Everything You Need to Know - Healthline

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This article examines how the keto diet affects gut health.

Still, you might wonder whether this diet can affect other aspects of your health, including digestion and gut health. By depriving your body of carbs — your primary energy source — you’re forced to start burning fat instead. The keto diet has been shown to benefit cholesterol levels, blood sugar control, weight loss, and brain health ( 1 ). The ketogenic diet is a popular eating plan that involves significantly cutting carbs while increasing your intake of heart-healthy fats. Several studies indicate that the keto diet may harm your digestion in the following ways.

May be lower in fiber

The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes. Many of these foods are also high in fiber, an essential nutrient for digestion. Fiber passes through your digestive tract slowly, helping maintain bowel regularity ( 2 ). Insufficient fiber intake could increase your risk of constipation ( 3 , 4 ). High fiber intake is also thought to protect against several digestive disorders, including hemorrhoids, stomach ulcers, gastroesophageal reflux disease (GERD), and diverticulitis ( 5 ). Enjoying a variety of high-fiber, low-carb foods like non-starchy vegetables and low-sugar fruits can help you meet your fiber needs while on a keto diet.

May alter your gut microbiome

The microorganisms in your digestive tract are collectively known as the gut microbiome ( 6 ). It’s thought to play a central role in several aspects of health, including digestion, immune function, mental health, and disease prevention ( 7 , 8 ). Some research notes that the keto diet could damage the concentration and composition of your gut bacteria. One 6-month study in 217 people linked a high-fat diet to several unfavorable gut changes, including increased inflammation and reduced beneficial fatty acids ( 9 ). Another study in 23 children with epilepsy showed that 3 months of the keto diet damaged gut microbiome composition, compared with a control group ( 10 ).

However, other studies give inconsistent results.

For example, a small study revealed that 1 week of the keto diet reduced seizure frequency in infants by 50%. It also reduced concentrations of proteobacteria, a form of harmful, pathogenic gut bacteria that include Escherichia, Salmonella, and Vibrio ( 11 ). Because of these conflicting findings, more research is needed to evaluate how the ketogenic diet affects your gut microbiome.

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How do you make cottage cheese taste better?

1. Make it sweet Chopped pineapple, peaches, plums—heck, pretty much any ripe, soft fruit. Fresh berries. Honey/maple syrup. Jam and toasted nuts. Chopped apple and a dash of cinnamon.

epicurious.com - How to Eat Cottage Cheese: 18 Ways to Make It Taste Amazing | Epicurious

We like cottage cheese. Hell, some of us even love it. That chewy, curd-y texture, the saltiness and the fatty mouthfeel... and it's even higher in protein than Greek yogurt. We get it, though—it's got a reputation, and it's not a good one. Here's how to eat cottage cheese without feeling like an 80's yo-yo dieter, including some ingenious ideas that Epi readers shared when my colleague Anya posted shared her cottage-cheese confessional.

1. Make it sweet

This might be the most common—albeit a little bit retro—way to eat cottage cheese, but it's got that salty-sweet thing going on that we really can't be mad at. Here are some sweet toppings to brighten up a creamy bowl of cottage cheese—feel free to mix and match. And remember, you can always go really old school and fill a halved peach or melon with cottage cheese for the ultimate "dieter's delight." Hey, it's a classic for a reason.

Chopped pineapple, peaches, plums—heck, pretty much any ripe, soft fruit

Fresh berries

Honey/maple syrup

Jam and toasted nuts

Chopped apple and a dash of cinnamon

1 / 8 Chevron Chevron Raspberry-Rose Jam Get This Recipe

2. Take it the savory route

It is cheese, after all. The cheese's texture lends itself well to simple toppings, like a drizzle of olive oil, but textural pops like crunchy chips and juicy tomatoes work well as a fun change if you feel like you're stuck in a CC rut.

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Can too much fiber make you gain weight?

FIber does not contribute to weight gain or raise blood sugar levels. May 28, 2019

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How much should I eat on keto diet?

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a...

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