Keto Diet: A Solution For Low Stomach Acid?

The keto diet is a popular eating plan that involves cutting down on carbohydrates and increasing the consumption of fats and proteins. While the diet has been shown to have benefits for cholesterol levels, blood sugar control, weight loss, and brain health, it may not be suitable for everyone. The keto diet has been linked to adverse effects on digestion, including potential harm to the gut microbiome and an increased risk of constipation due to its low fiber content. Additionally, the high-fat content of the keto diet may exacerbate acid reflux symptoms, as fatty foods can cause the lower esophageal sphincter to relax, allowing more stomach acid to back up. However, some studies suggest that the keto diet may benefit certain digestive disorders, such as irritable bowel syndrome (IBS) and Crohn's disease, and it could also help reduce inflammation in the body. Overall, while the keto diet may offer some potential benefits, more research is needed to fully understand its effects on digestion and conditions like low stomach acid.

The keto diet may increase acid reflux symptoms

In addition, the keto diet is low in fibre, which is an essential nutrient for digestion. Insufficient fibre intake could increase your risk of constipation. High fibre intake is also thought to protect against several digestive disorders, including gastroesophageal reflux disease (GERD).

Furthermore, some research notes that the keto diet could damage the concentration and composition of gut bacteria. One study linked a high-fat diet to several unfavourable gut changes, including increased inflammation and reduced beneficial fatty acids.

However, it is important to note that the underlying cause of acid reflux disease or GERD is a weak anti-reflux barrier, and diet is not a cause of acid reflux. Whether you eat fatty food or simply drink water, acid reflux is likely to happen if you have a weak anti-reflux barrier.

Fatty foods can relax the lower oesophageal sphincter

The keto diet is characterised by a reduction in carbohydrates and a relative increase in the consumption of proteins and fats. While the diet has been demonstrated to help with certain disorders such as epilepsy, it may not be suitable for everyone.

The keto diet may not be suitable for people with acid reflux due to the high-fat content of the diet. Researchers have found that acid reflux symptoms appear more frequently after the consumption of high-fat foods. In addition to relaxing the LES, fat also takes longer to leave the stomach, which can further increase acid reflux symptoms.

High-fat meals can slow down digestion and increase the amount of stomach acid present, both of which are contributing factors to GERD. The GERD diet, which focuses on cutting out trigger foods and adding in foods that help control stomach acid production, is often recommended for people with this condition. This diet includes mostly plant-based foods, complex carbohydrates, lean protein, and healthy fats. Losing weight is also important for managing GERD, as obesity plays a key role in increasing acid reflux symptoms.

The keto diet may be low in fibre

The keto diet is often criticised for its lack of fibre. This is because the diet typically requires you to get up to 80% of your calories from fat and only 20 to 50 grams of carbohydrates per day, ruling out most sources of carbohydrates, including whole grains, fruits, and legumes, which are typically good sources of fibre.

Dana Elia, RDN, an integrative and functional medicine dietitian, notes that a poorly planned keto diet is at risk of being deficient in fibre, and that dietitians frequently see patients who complain of constipation when they go keto.

Fibre is important for digestive health. Because it is not digested by the body, it passes through your system and keeps you regular by softening and adding bulk to your stools. It also has benefits beyond bowel movements: it feeds the good bacteria in your gut, aiding healthy digestion and nutrient absorption.

The good news is that there are plenty of keto fibre sources that can be included in your diet. These include:

• Avocados
• Nuts (almonds, pecans, hazelnuts)
• Seeds (chia seeds, flax seeds, pumpkin seeds, sunflower seeds)
• Vegetables (broccoli, cauliflower, cabbage, Brussels sprouts, green beans, spinach, artichokes, collard greens)
• Coconut meat
• Raspberries
• Fermented foods (sauerkraut)

Bill Bradley, a registered dietitian and owner of Mediterranean Living, recommends that we get 25 grams of fibre daily, which can be obtained from high-fibre foods like chia seeds, avocados, pecans, broccoli, and almonds. The USDA, on the other hand, recommends a daily fibre intake of 25 grams per day for women and 38 grams per day for men.

While the keto diet may be beneficial for certain disorders such as epilepsy, it may not be suitable for everyone, especially those with acid reflux. This is because fatty foods, which are prevalent in the keto diet, can cause the ring-like muscle between the oesophagus and stomach to relax, allowing more stomach acid to back up.

The keto diet may alter your gut microbiome

The ketogenic diet has been shown to have a significant impact on the gut microbiome, with studies indicating that it may have both positive and negative effects on gut health.

The Ketogenic Diet and the Gut Microbiome

The ketogenic diet is a very low-carbohydrate, high-fat diet that has been used to treat refractory epilepsy since the 1920s. In recent years, it has gained popularity as a potential therapy for obesity, metabolic disorders, and neurodegenerative diseases. The diet involves a drastic reduction in carbohydrate intake, typically to less than 50 grams per day or 10% of total caloric intake, which forces the body to shift its metabolism to using fat molecules as its primary energy source. This shift in metabolism results in the production of ketone bodies, which are believed to have numerous health benefits.

Impact on the Gut Microbiome

Several studies have investigated the impact of the ketogenic diet on the gut microbiome, with mixed results. Some studies have found that the ketogenic diet has a negative impact on the gut microbiome, reducing the diversity and richness of gut microbiota. Specifically, the diet has been associated with a decrease in the abundance of Bifidobacterium, a common probiotic, and an increase in the abundance of Bacteroides. The ketogenic diet has also been linked to a reduction in the production of short-chain fatty acids (SCFAs), which are important for maintaining gut health and regulating the immune system.

On the other hand, some studies have suggested that the ketogenic diet may have positive effects on the gut microbiome. For example, the diet has been shown to increase the abundance of Akkermansia and Parabacteriodes, which are associated with anti-seizure effects. The ketogenic diet has also been found to improve the ratio of Firmicutes to Bacteroides species, which is often imbalanced in individuals with autism spectrum disorder (ASD). Additionally, the diet may have beneficial effects on the gut microbiome of individuals with multiple sclerosis (MS), as it has been shown to restore the microbial biofermentative mass and normalize the concentration of the colonic microbiome.

Factors Affecting the Gut Microbiome during the Ketogenic Diet

The impact of the ketogenic diet on the gut microbiome may be influenced by various factors, including the type of fat consumed, the use of artificial sweeteners, and the consumption of prebiotics and probiotics. Diets high in saturated fatty acids have been linked to negative effects on the gut microbiome, while diets rich in monounsaturated and polyunsaturated fatty acids may have more positive effects. Additionally, the use of artificial sweeteners has been associated with negative impacts on gut health and the gut microbiome, and it is recommended to avoid them during the ketogenic diet. Introducing prebiotics and probiotics, such as fermented foods and beverages, may also help to maintain a healthy gut microbiome during the ketogenic diet.

The keto diet may reduce inflammation

The ketogenic diet is a high-fat, low-carbohydrate regimen that has been used to treat medication-resistant epilepsy and other neurological illnesses. It has also been shown to have anti-inflammatory effects, which may be beneficial for people with certain health conditions.

The keto diet changes the way the body uses energy by reducing the number of carb-derived sugars such as glucose and increasing the breakdown of fats into ketones and ketoacids, which can be used as alternative fuels. This reduction in glucose metabolism lowers the NADH/NAD+ ratio, a key barometer of energy metabolism, which in turn activates a protein called CtBP that suppresses the activity of inflammatory genes.

Evidence for the Anti-Inflammatory Effects of the Keto Diet

Research has shown that the keto diet can reduce inflammation in rodents, with potential applications for humans. One study found that a keto diet significantly reduced tactile allodynia in rats and mice, suggesting that it may be a useful treatment for conditions involving inflammatory pain. Another study showed that the keto diet lowered inflammation in the brain, which could be beneficial for people who have experienced a stroke or brain trauma.

The Impact on Specific Inflammatory Markers

A systematic review and meta-analysis of randomized controlled trials found that the keto diet lowered levels of the inflammatory markers TNF-α and IL-6 compared to control groups. The results also showed that the reduction in TNF-α levels was more significant in trials where the keto diet was followed for 8 weeks or less and in people aged 50 years or younger. Additionally, IL-6 levels decreased to a greater extent in people with a higher body mass index.

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