Many of us suffer from chronic poor digestion. Everything from acid reflux, to stomach cramps, to constant cravings can be a sign we aren’t digesting our foods properly. So, the ultimate question is how to boost digestion with a low carb high fat diet?
When we don’t digest our foods properly we find they exit our bodies too fast or too slow. If our digestive processes are too fast we do not absorb all the nutrients we need. If they are too slow, then the foods can break down too much in our guts, encouraging bad bacteria and yeasts to thrive, which sends our bodies out of balance.
How To Boost Digestion With A Low Carb High Fat Diet
Many high carb diets are shockingly low in fiber. The first step to transitioning onto a low carb, high fat diet, is to increase the amount of fiber we eat. Many high carb foods, in their whole form, are loaded with fiber, but usually the best sources of fiber we can get are low in carbs. Eat an abundance of leafy greens at every meal. Swap most of your simple starches for leafy greens.
The Candid “Candida”
If you need any reason to eliminate simple starches and sugars from your diet, let this be it: your gut is a playground for parasitic, bacteria-destroying yeasts. Candida overgrowth happens when our guts are full of simple sugars, which come from eating sugars and easily digested starches, such as those found in pasta.
When candida overgrows, it kills our good gut bacteria, and even hijacks our nervous system, making us crave more sugars. It basically moves in and tells us to keep feeding it. Eliminate simple carbs and once the cravings stop your digestion will improve.
“M” is for Metabolism
By now you should be finding your digestion is getting faster and faster. This is perfectly normal. When we eat an abundance of fiber it bulks out our intestinal contents. This pushes more food through. It also slightly irritates the lining of the intestine, causing peristalsis, the motion that pumps our intestines empty. However, the fastest gut transit is not always the healthiest.
Think about what happens when we suffer diarrhea. Our gut transit is so fast that we miss out on vital nutrients we should be absorbing. Make sure to eat plenty of proteins and fats to slow your digestion down.
Do not eat so many that it speeds up again because your gut is lined with fat. Eat enough to slow digestion down to a steady 4-12 hour process. This ensures the best absorption of nutrients.
Fermented foods are essential for good gut health.
Fermented foods are also great low carb, high fat foods. Consider eating fermented vegetables for a rich source of fiber that is also loaded with probiotics, which will help your gut bacteria re-balance.
Fermented dairy, such as traditional cheeses and yogurts, is one of the reasons why high fat eating Mongolians have some of the lowest colon cancer rates in the world. It also contributes to the longevity of Icelandic men.
And most pickles and brines help to break down the proteins and fats in your high fat foods, giving you a much more accessible source of nutrients which will also nourish your gut bacteria.
Drink plenty of fluids
More often than not we confuse thirst signals for hunger signals. This results in us eating too much, too often, which overburdens our digestive tracts and worsens digestion. However, it also results in dehydration, which makes our digestion worse as we do not have the necessary fluids to run our bodily functions.
We sometimes solve this by drinking fluids during meals, but this has its own problems. Drinking too much water can neutralize our stomach acid, making it less effective and worsening our digestion. Instead, drink water when you crave a snack.
Usually cravings for snacks are actually thirst. By drinking half a glass to a glass of water every time we want to snack, we eliminate food cravings, hydrate, and don’t interfere with our digestion of food during meal times.
12 Healthy Fruits You Can Eat On A Low Carb, High Fat Diet
It is a common misconception that there are no fruits you can eat on a low carb, high fat diet. This is quite simply not true. There are many delicious fruits we can eat without breaking our diets, and they even have some amazing properties that will improve our health and make our diet easier in the long run.
1: Fatty fruits
Fatty fruits are fruits that are loaded with healthy oils and fibers as opposed to sugars. Although they still pack a few carbs, the oils in these fruits are so beneficial for us that it is worthwhile. These fruits are powerful antioxidants and great for our skin, arteries, and immune system.
Avocado is a large fatty fruit from South America. It has a delightful creamy texture and provides 29 grams of fats to 17 grams of carbohydrate, of which 13 grams are fiber. Add this fruit to salads to replace mayonnaise.
Olives are a cheaper fatty fruit. Olive oil has long been praised for its anti-inflammatory properties. Do not cook with olive oil at high temperatures, as this makes it oxidize. Instead, cook lightly and add it to stews and salads.
Berries are low in calories and low in carbs, but very high in antioxidants. They are also fairly sweet. This makes them a perfect addition to a low carb diet. Steer clear of the sweetest ones, like grapes and strawberries, as they are highest in carbs and lowest in nutrients.
Blueberries are known to be a super food, packed full of antioxidants and vitamins to keep you going.
Raspberries are the most accessible healthy berry. Have them on top of nut-based “Paleo cereal”.
Goji berries are everyone’s favorite super food. They are very bitter fresh, but this means they are full of vitamin C and antioxidants. Add to smoothies to mask the taste.
3: Non-sweet fruits.
Non-sweet fruits are fruits that are low in carbs. They don’t taste like fruits, but they are full of water and fiber, which is great for us, and also have many of the micro-nutrients we find in sweet fruits.
Cucumber is a delightful, water and fiber loaded non-sweet fruit. It also has trace minerals that help with re-hydration.
Tomatoes are great if you have no issue with nightshades. Loaded with vitamins and compounds that promote fat loss.
Squashes are chock full of Vitamin A and iron, among other things, but are ridiculously low calorie and delightful as a cold slaw or a hot soup.
Peppers have plenty of Vitamin C, but without having to eat much sugar. Chili peppers also boost our metabolisms.
Eat them all in salads, raw if possible.
4: Citrus fruits.
Citrus fruits are a wide range of fruits full of minerals and vitamin C. Vitamin C is an essential part of our diets and although we can get it elsewhere, fresh citrus is a great source. For maximum micro-nutrient value, choose sour citrus fruits. Do not pair with real dairy.
Grapefruit is a great option if you are not too keen on the idea of completely sour citrus. Eat it raw for breakfast, or in a smoothie. It pairs well with vegan yogurt alternatives, greens, and berries. If it is too much, consider grilling it.
Lemons are the best citrus fruit if you find a way to eat them raw. Avoid adding them to sweet things or cooking them. Instead, try adding lemon juice to raw juices and raw smoothies. This will give you loads of vitamin C and minerals.
Kumquats are a great, bite-sized citrus. They are loaded with nutrients, and you can eat the peel too, boosting their fiber content. They make a lovely tangy addition to a salad if you slice them thinly.
5: All other fruits
Although by no means do you want to eat a pile of sweet fruit every day, there is no reason why, on a non-ketogenic, low carb diet, you should not have sweet fruits. Make sure to count your carbs and measure your macros closely, but if you have 80 grams of carbs allocated for the day, eating a banana or some raisins is well within parameter.
You don’t necessarily need to follow this diet forever. Once your gut bacteria is re-balanced you may find you can slightly increase your carb intake without negative effects. But don’t go back to your old diet, as eventually your digestive problems will return too. Hopefully this article on how to boost your digestion with a low carb high fat diet inspires you to do some baby steps to improve or start a healthy lifestyle.
Let’s start the journey together, it will be tough but you don’t have to do it alone. Get a buddy, partner or might as well, keep on coming back for more! I will be Sharing more tips and insights to help you keep on going. Till next time!