The Keto Zone diet allows you to take back control over your health. By teaching you how to track your intake of protein, fat, carbs, and other micronutrients, you set yourself up for success in all aspects of wellness. However, potassium probably isn’t high on the list of nutrients you’re making sure to consume every day.
There are many, many benefits to Keto Zone. However, some critics claim your health really suffers without carbs. They state healthy digestion and keto don’t mix. This is a myth.
While there are some potential issues to watch for with digestion and keto, they all have healthy fixes. This is true for any eating style.
Here are the potential (unnecessary) issues and benefits for digestion and keto zone eating, and how to fix any problems you encounter. (more…)
Digestive issues and constipation plague many people, on all sorts of diets. From vegans to paleo to keto, you’ll find people who deal with constipation.
Luckily, Ketone Zone can help you fight constipation.
First, learn what does and doesn’t cause constipation for most people.
Then, figure out your own culprits by eliminating and re-adding foods and supplements.
Here’s what causes constipation, diet’s effect, and how you can fight constipation with Keto Zone.
Does Keto Cause Constipation?
Any google search of constipation will suggest you lack of fiber in your body.
But is this true?
Many individuals on high-fiber diets, whether vegetarian, paleo or otherwise, also suffer from constipation.
In fact, it seems to be a bigger issue with gut health itself, rather than a specific diet.
In fact, there have actually been studies showing dietary fiber causes constipation (1). You can take this with a grain of salt, of course, because some people respond well to increasing fiber. But, it’s not an absolute certainty, like it’s made out to be.
Why Am I Constipated on Keto?
If your bowel movement was regular before keto, and you’re now constipated, it’s likely due to a certain food you’ve added, instead of not a lack of fiber. Meats and most proteins are completely broken down, digested, and absorbed. So meats aren’t foods that increase the bulk of bowel movements.
Insoluble fiber, on the other hand, isn’t completely broken down by humans. Unlike animals, we don’t have enough enzymes to break them down and use them for energy. On the bright side, it can keep our guts strong. But, too much, or too many changes therewithin, can cause constipation.
Of note, there are two kinds of fiber: 1) Insoluble fiber is the type we can’t break down. It’s eliminated. 2) Soluble fiber actually promotes healing in damaged guts, gently increases fecal bulk, and is the better choice when used therapeutically.
So what’s the issue?
Many Keto Zone eaters become very concerned about fiber, and they can go overboard with nuts, seeds, and low-carbohydrate vegetables. All of these can be good, but they can also constipate.
For others, constipation is caused by an increase in red meat (red meat is not undigested, it can just be slow), or full-fat dairy.
If there’s one thing that’s sure, digestion is a very individual situation.
Fight Constipation with Keto Zone
Find the Offender
If you’ve added any of the following foods, whether for Keto Zone eating or otherwise, try decreasing them or making substitutions. Potential constipation causes:
- Nuts and Seeds – Eating way more nuts and seeds than you used to? This is likely part (or all) of the problem. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
- Red Meat – Most people who have slow digestion with red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for them most of their lives. To resolve, decrease red meat and try poultry and fish instead.
- Full-Fat Dairy and Cheese – Are you eating more cream or cheese than ever? If so, try using coconut products instead, and omit cheese. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.
Identify any Foods You’re Missing That Previously Promoted Good Digestion
If eliminating a food from your diet is in fact, the reason for constipation, replace it with a similar food:
- Missing fruit? Choose Keto Zone vegetables instead. You’ll get similar nutrients without the carbohydrates.
- Missing grains? Try adding daily chia, whether in overnight chia “oatmeal” or chia pudding, or try Living Chia with Probiotics.
- Missing yogurt? Try making daily chia pudding and adding 1 scoop Fermented Red Supremefood.
Add Non-Fiber Nutrients that Promote Healthy Digestion
For many people, it’s simply an unhealthy gut that is the issue. It may be from antibiotic use or antibiotics in foods. It may be from a diet full of processed foods.
No matter the reasons, there are many proven non-fiber foods that promote gut health and healing.
- Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (2) and frequency of bowel movements.
- L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
- Collagen – Type II collagen, found in high-quality collagen powders made from bovine or chicken, can improve the structure of the digestive walls and tissues. This can promote overall digestive health.
- Soluble Fiber – One-hundred percent soluble fiber promotes regularity and is typically very well tolerated. However, it’s usually not found in natural foods. These are a combination of insoluble fiber and soluble fiber. Usually, 100% soluble fiber needs to be consumed via supplemental powders. It also acts as a prebiotic (3).
- Fluids – Even mild dehydration can increase the risk of constipation. In fact, increasing daily fluid intake can completely improve digestion and regularity in some (4).
- Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
- Warm Drinks such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.
Constipation is often the result of an unhealthy gut or one that needs healing. Whether this has been a chronic problem for you or not, you can fight it with Keto Zone eating plans and supplements. By systematically figuring out the issue and applying the remedy, you can be regular and healthy.
The Keto Zone Diet is hallmarked by large amounts of healthy fats and low amounts of carbohydrates. But, even if you’re following these guidelines, you’re likely missing a much-needed group of foods: Fermented Vegetables and Greens.
Why do you need more?
No matter the number of carbs you eat, some of the healthiest carbohydrates come from vegetables.
In fact, when you eat vegetables, especially powerhouse green vegetables, your body receives a lot of benefits including:
- Anti-Cancer Nutrients
- Insoluble Fiber for Digestive Health
- Prebiotic Fiber for Healthy Gut Bacteria
- Cholesterol-Reducing stanols and sterols
- Nutrients that promote cellular detox
Even when you eat multiple servings of low-carb vegetables per day, you can keep net grams of carbs below 20 grams and keep 75% of your calories from fats.
Ready to add more? Here are our 5 Keto Zone Hacks to Eat Greens and More Fermented Vegetables.
5 Keto Zone Hacks to Eat More Greens and Fermented Vegetables
First, get to know the best vegetables for Keto Zone eating. Here’s a list of low-carb veggies:
- Green Beans
- Bok Choy
- Spinach & Green Leafy Vegetables
- Brussels Sprouts
How can you add more?
1. Add Fermented Green Supremefood
Divine Health has created an amazing powder to help Keto Zone dieters obtain the vegetables they need, in the most nourishing form.
Specifically, our Fermented Green Supremefood contains carrot, beet, parsley, spinach, kale, broccoli, cabbage, onion, and pea protein. Why is this important?
Fermented vegetables have been exposed to yeast or bacteria, or fermenters. These fermenters eat natural sugars and starches in the food, thereby changing it.
What changes take place? Fermented foods contain:
- Decreased Sugar. Fermentation vastly decreases sugar, since it has been used as food for the fermenters. The remaining sugars become more easily digestible.
- More Nutrients. As bacteria ferments the foods, it breaks down tough fibers and makes nutrient available to humans for absorption. This means many vitamins, minerals, and nutrients become easier to digest and absorb.
- Healthy Bacteria. As the fermenters proliferate, healthy bacteria multiply.
- Natural Food Preservation. Byproducts of fermentation, like alcohol and lactic acid, naturally preserve food.
- Better Proteins. As fermenters eat, they often alter proteins such as gluten, making them more digestible.
In healthy individuals, fermented foods fortify the digestive tract with more healthy bacteria. This can crowd-out and starve unhealthy bacteria and yeasts (1). What’s more, by protecting gut health, they can even reduce the toxicity and build-up of heavy metals in the body (2).
Fermented vegetables also improve immune function, dental health, promote weight loss and improve skin condition.
2. Make Concentrated Vegetable Soups
You can pack a lot of healthful green vegetables in a pureed soup. These vegetables are easy-to-digest since they are cooked and pureed. What’s more, when made with healthy fats, they are a great Keto Zone choice. Try our Keto Zone Broccoli Puree Soup.
3. Add More Avocados to Your Diet
Since avocados offer many vegetable-like nutrients AND healthy fats, they are perfect for Keto Zone.
What’s more, avocados are extremely versatile and flavorful. They can take an otherwise bland meal to the next level.
And, if you’ve gone dairy-free and miss cheese, add avocados to dishes. The rich, delicious avocado flavor will help you forget about any dairy you used to have.
4. Sneak Greens into Shakes and Smoothies
If you’re in the habit of making delicious Keto Zone Smoothies, make sure to add a cup of greens. You won’t likely notice them, and they add a nutrition punch to a food/drink that would otherwise not contain them.
Try adding spinach, green mixes, basil, arugula, and more.
“Green smoothies” are a refreshing, detoxifying, energizing, satisfying, gut-improving meal.
5. Use Low-Carb Keto Zone Vegetables in Place of Grains at Dinners
You know the drill: Cauliflower mashed potatoes, rice, and pizza crust. Zucchini noodles. Lettuce wraps for tacos and burgers. While these choices may be a bit cliche within low-carb eating, they are delicious and effective.
Not only do they help you omit harmful inflammatory carbs they pack a nourishing punch. You’d never get this from a taco shell, white rice, or pizza crust.
The benefits of fermented vegetables, grasses and greens are far-reaching, and your body needs more. Many keto eaters only focus on the fats and carbs and miss out on all the benefits of fermented greens. Take your diet to the next level, to the Keto Zone. Start with our Fermented Green Supremefood, and then add more low-carb Keto Zone greens in general.
Keep your diet low-carb, high-fat, and green.