Keto Acids and Gut Health: Top Low-Carb Foods to Boost Digestion

Gut issues are incredibly common, affecting 25-65% of adults in some form, from heartburn to constipation. Up to 15% of American adults suffer from irritable bowel syndrome (IBS), a chronic condition causing gas, bloating, cramping, diarrhea and/or constipation.

Digestive problems can be painful, inconvenient, and embarrassing. They can also have a ripple effect on your overall health. Poor digestion means your body can’t properly absorb essential nutrients, and your gut health influences everything from hormone levels to mood and immune function.

The good news is that relief may be within reach by taking care of your gut. Follow these three steps to improve your digestive health:

1. Nurture your gut bacteria
2. Eat foods that support digestive health
3. Stay hydrated

Important note: If you’re experiencing ongoing pain, daily life disruption, or blood in your stool, consult a doctor to rule out serious conditions like celiac disease, Crohn’s disease, or ulcerative colitis.

1. Nurture Your Gut Bacteria

Your gut microbiome—the community of bacteria and fungi in your digestive tract—influences numerous bodily processes, including digestion, vitamin production, metabolism, and mood regulation.

Many digestive issues stem from microbiome imbalances (dysbiosis), which can result from antibiotics, processed foods, alcohol, environmental toxins, and stress. Fortunately, your diet can significantly impact and improve your microbiome.

To restore balance to your gut microbiome and ease digestive discomfort, focus on three key actions: adding good bacteria, feeding them fiber, and starving bad bacteria.

Add Good Bacteria

Probiotics, the beneficial bacteria found in fermented foods and supplements, have been shown to improve IBS symptoms. When selecting probiotic foods, ensure they contain live cultures and are refrigerated, with visible bacteria strains listed in the ingredients. Avoid pasteurized or heat-stabilized products, as these processes kill beneficial bacteria.

Best low-carb options:

• Sauerkraut or kimchi
• Kefir
• Greek or unsweetened yogurt
• Miso

Feed Your Good Bacteria

Your gut bacteria thrive on the fiber you can’t digest, producing beneficial compounds in the process. These fibers, known as prebiotics, are crucial for optimal colon function. Aim for about 14 grams of fiber per 1,000 calories consumed, ideally from fresh vegetables and fruits, though supplements are also available.

Best low-carb options:

• Non-starchy vegetables (artichokes, broccoli, cabbage, leeks, onions, garlic, Jerusalem artichokes)
• Berries
• Leafy greens
• Nuts and seeds (flax, chia)
• Avocado
• Green banana flour
• Psyllium husk

Starve Out Bad Bacteria

Deprive harmful bacteria of their favorite food sources by reducing or avoiding highly-processed foods, especially those containing:

• Sugar
• Artificial sweeteners
• Preservatives
• Alcohol

2. Eat Foods That Support Digestive Health

Your digestive system is complex, with each part needing to function properly for overall wellbeing. This requires a balance of essential nutrients, fiber, beneficial compounds like polyphenols, and adequate hydration.

For Stomach Health

Your stomach produces acid to break down proteins. Issues like ulcers or GERD can arise, but low stomach acid (hypochlorhydria) is more common and can be caused by stress, smoking, alcohol, nutrient deficiencies, long-term antacid use, or aging.

Signs of low stomach acid include bloating, feeling overly full after meals, burping, food “repeating,” reflux, heartburn, and poor immunity.

Best low-carb choices to stimulate stomach acid:

• A tablespoon of sauerkraut juice
• A tablespoon of apple cider vinegar in a small amount of water
• A few drops of digestive bitters

For Liver and Gallbladder Health

Your liver and gallbladder work together to break down fats with bile. Signs of fat digestion problems include greasy stools, feeling sick after fatty meals, and gallstones.

Best low-carb choices:

• Beetroot (despite being higher in carbs, it’s excellent for liver and gallbladder health)
• Bitter greens (arugula, dandelion greens)
• Aloe vera juice
• Grapefruit
• Healthy fats (olive and coconut oil)
• Celery
• Artichoke
• Onions and garlic

For Pancreas Health

Your pancreas produces digestive enzymes and hormones like insulin. Signs of pancreatic stress include dysbiosis and inflammation.

Best low-carb choices:

• Pineapple, mango, and papaya (in moderation)
• Avocado
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Kiwifruit
• Ginger

For Small Intestine Health

Your small intestine absorbs nutrients. Issues like leaky gut, food intolerances, and bacterial/fungal overgrowth can occur.

Best low-carb choices:

• Bone broth and gelatin
• Organ meats
• Turmeric, ginger, garlic
• Grass-fed butter (if dairy-tolerant)

For Large Intestine Health

Your large intestine houses most of your gut bacteria. Dysbiosis here can cause constipation, diarrhea, and IBS.

Best low-carb choices:

• All prebiotics and probiotics mentioned earlier
• Plenty of vegetables, protein-rich foods, and healthy fats

Bonus: Try an Elimination Diet

If you’re struggling with persistent gut issues, especially with inflammatory or autoimmune conditions, a short-term elimination diet may help identify food intolerances. Try removing gluten and dairy, or follow diets like paleo, low FODMAP, or Whole30 for 4-6 weeks. Reintroduce foods one at a time, waiting 3 days between each new food and tracking symptoms.

3. Stay Hydrated

Proper hydration is essential for digestive health, especially with increased fiber intake. Aim for at least 8 cups (1.9 liters) of water daily, adjusting for:

• Exercise
• Hot climates or high altitudes
• Fast metabolism
• Larger body size

Check urine color as an indicator of hydration status. Pale or straw-colored urine indicates adequate hydration, while darker urine suggests you need to drink more water. Compensate for diuretic beverages like alcohol, coffee, tea, and soda by drinking extra water.

The Bottom Line For optimal gut health, focus on:

1. Caring for your gut bacteria
2. Eating foods that support your entire digestive system
3. Drinking plenty of water daily