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Does keto clean your gut?

The bottom line Studies on the ketogenic diet and gut health provide conflicting results. On one hand, this eating pattern may reduce inflammation and help treat some digestive disorders. On the other hand, it may harm your gut microbiome and lead to digestive issues like constipation.

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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What color should my ketone strip be for ketosis?

Any color on the ketone strip, from pink to purple, indicates fat burning (ketosis). Some people get a darker ketone strip color and achieve the same weight loss results as someone with a lighter color.

lindora.com - Will I get better ketogenic weight loss with a darker ketone strip result?

When detecting ketones while on the ketogenic diet, individuals can vary as to the degree of color they “show” on the ketone strip. Any color on the ketone strip, from pink to purple, indicates fat burning (ketosis). Some people get a darker ketone strip color and achieve the same weight loss results as someone with a lighter color. Your “positive” color result can vary throughout the day for many reasons. Your ketone strip color can vary depending on whether you’ve just eaten a meal (it can temporarily lighten) or if you’ve just exercised (it can darken because you’ve burned more carbs and fat). Some days you may eat a few more or less carbohydrates and still stay in ketosis yet get a different degree of color. If you drink a large amount of water or other calorie-free liquids within a short time of checking your ketone strip, you may see a lighter color due to the temporary dilution of your urine. A result of white or beige generally indicates you’re out of ketosis, however, and you’ll want to follow the Protein Day guidelines until you’re back in ketosis. (That can take several hours or up to three days.) Once you’re back in ketosis you’ll resume the Weight Loss Menu Plan. Note: If you have lost at least 4-5 pounds (2-3 kg.) in the first week of the Lindora program and are consistently losing at least 2-3 pounds (1-1.5 kg.) a week thereafter, combined with the other “symptoms” of ketosis such as decreased hunger, improved mood and energy, then you may be in ketosis and it’s not showing on your ketone stick, for a variety of possible reasons.

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