Keto Foods to Heal Your Gut

Keto diets are known for reducing inflammation in the body and, a means to heal your gut. Inflammation sits at the root of many autoimmune diseases, and obesity is a huge contributor to many other diseases and ailments. So if you’re here, on your keto journey I know it’s because you have become serious about your health!

I can’t share enough about how keto has continued to impact and improve my own life, and I just want you to have the same shot at feeling as good as I do.

Let’s get right into some foods (this isn’t even close to ALL the foods) that will help…

… to Heal your Gut

Bone Broth.

I know this isn’t new news to most of you, but I can’t say enough about how bone broth can help your body become AND stay healthy. It definitely helps with managing keto flu, but the collagen, amino acids, and ability to heal your gut have to be mentioned time and time again. It’s easy to digest so it gives your digestive system a break – and it promotes hair and nail growth while reducing bone pain and joint issues.

Kettle & Fire (Ongoing Discount Code is UCANKETO for my Keto Community family!) is my most highly recommended bone broth for all things keto!

Peppermint.

This herb has been used for centuries to help reduce gas in the gut which is the cause of bloating and stomach pain. The menthol in peppermint relaxes the gut muscles, and this can provide relief from symptoms of IBS (irritable bowel syndrome). A cup of peppermint tea before meals or before bed can help soothe your digestive system and promote the perfect environment for gut healing.

Avocados.

I mean, avocados fix everything in my opinion. An avocado a day keeps the doctor away!

They’re high in healthy fats, they’re easy to digest, and they have the perfect amount of fibre so they don’t upset your stomach.

Fermented Foods.

These include things like kimchi and sauerkraut which are super high in probiotics, so they strengthen your gut microbiome. Fermented foods help in digestion and gut healing – both of which are linked to improving sleep and reducing obesity.

Turmeric.

This has become a staple in so many households, which isn’t surprising since has endless benefits to gut health and healing. Turmeric is antifungal, antibacterial, anti-microbial and anti-inflammatory. This super-spice is great for cooking, and if you’re not big on it’s light flavor many people choose to purchase turmeric or carcumin (active ingredient in turmeric) supplements.

I do take the one from PaleoValley (Discount Code for my UCANKETO family is PVFRIEND15 using my link over there!) in addition to using it in recipes.

Ginger.

This one can pack a punch so I feel like people either love it or hate it. But the truth is ginger has so many gut healing properties that I couldn’t leave it off the list. Ginger is full of healthy essential oils that soothe and heal the lining of the digestive tract, and it is also antimicrobial so it helps to arm your gut against viral or bacterial harm. Whether you cook with it, take it as a supplement, or sit down with a hot cup of ginger tea – you’re doing exactly what your gut needs you to do to promote healing.

Butter.

Butter contains butyric acid which improves digestive health and reduces inflammation in your gut. Plus, we all know butter is great for keto – and it tastes like happiness feels. This in itself is a great benefit to feeling good.

There are so many other foods and spices that could be added to this list, my thoughts are to incorporate more gut healing foods and ingredients to the recipes I share with y’all as I test them out for my own Keto-Approval!

What are your thoughts? Is this something you’d like to have included?

Also be sure to check out last weeks blog which was the first in ‘Steps to Healing your Gut on Keto‘

Amy XO

p.s. Make sure you’ve downloaded my Keto Guide to help YOU get started (or restart) on your Keto Journey

101 Comments

DV Tyacke on March 17, 2021 at 9:41 am

Thanks for this today!
I needed a reminder and this info is so helpful.
- Fae on March 17, 2021 at 10:44 am
  
  Just passing by reading the blog and gaining strength. Thankd
  - Wanda on March 17, 2021 at 11:23 pm
    
    Great reminders!
    Thank you ⭐
- Filomena Wroot on March 17, 2021 at 10:58 am
  
  Thank you so much for the info, been trying to heal my acid reflex any suggestions or will these help with that as well, you are amazing amy🙏
- Barbara Parker on March 17, 2021 at 1:00 pm
  
  This was very good information Amy! Didn’t know about peppermint or tumeric on my keto journey! Will be adding it now! Thank you so much for all you do for us! You are greatly appreciated!!!
- Veronica Leahy on March 17, 2021 at 4:05 pm
  
  Great blog! I never even thought about peppermint . Thank you Amy
- Fran Morris on March 17, 2021 at 5:50 pm
  
  Thank you for keeping me on my toes!
  
  Proud of you.
- Mary Richey on March 18, 2021 at 6:01 am
  
  Thank so much you are so inspiring. I can do this 😳
- GAIL M LAMPHERE on March 18, 2021 at 10:52 am
  
  Thanks. I’m going get the turmeric capsules. I love avocados and sauerkraut.
- Robin on March 19, 2021 at 12:17 pm
  
  I needed this today too!
- Jacque Rex on March 21, 2021 at 3:19 pm
  
  Thank you so much for all you do for us and for all your care and concern! Avocados and butter ROCK! No wonder I don’t get stomach issues 🙂
- Theresa Morgan on March 24, 2021 at 5:31 pm
  
  Liking all this information!
Beth on March 17, 2021 at 9:43 am

Wondering how much of each thing and should all be consumed every day or mix them up during week.
- Brand Studio on March 17, 2021 at 9:48 am
  
  Everyones needs can look a little different. I got into the habit of including many in the foods I’m cooking (garlic, turmeric for example) Bone broth I drink at least 1/2 cup daily as well. Hope that helps!
- Pam schlee on March 17, 2021 at 9:53 am
  
  Thanks
  - Carrie A Opie on March 18, 2021 at 12:44 am
    
    Thank you Amy for passing all this along! Happy 4th keto anniversary to you! Again thanks for all you do!
- Paula Grorich on March 17, 2021 at 10:09 am
  
  Is Kim chi Lego?
  - Brand Studio on March 17, 2021 at 10:30 am
    
    Yes and it’s always best to go with homemade kimchi to avoid any of the not so nice keto ingredients a lot of the time.
  - Kathy Reinoehl on March 17, 2021 at 2:23 pm
    
    Great info
- Kathleen Gulley on March 17, 2021 at 10:20 am
  
  Thanks for the info as I am more concerned about my gut than weight loss
- C Roesler on March 17, 2021 at 10:25 am
  
  Didn’t know butter was anti-inflammatory. Recently heard from a friend that has AFib on blood thinners that to avoid tumeric per her pharmacy.
- Tamala Smith on March 17, 2021 at 1:11 pm
  
  Hi Amy! Love the blog!! Information very helpful always! Have A Great Day & Thank you for all you do!😊
- Charleen Bechtold on March 17, 2021 at 1:27 pm
  
  Thanks. Great information
Maria on March 17, 2021 at 9:43 am

Thank you for everything.
Dee Gonzales on March 17, 2021 at 9:43 am

Thank you ☺️
Jan Behling on March 17, 2021 at 9:44 am

Great information! I always learn something new from you. Thank you for sharing and helping all of us to get healthier (and slimmer), but most of all to feel better about ourselves.
JEANNIE BOWLES on March 17, 2021 at 9:47 am

Thank you for all you do and for all the great information you give.
Nancy on March 17, 2021 at 9:49 am

Thank you, great info.
Letisha Scott on March 17, 2021 at 9:50 am

Thank you for the peppermint info. Had no idea.
- cindi Jacobs on March 17, 2021 at 11:09 am
  
  Thank you for this information it is very helpful since I have an autoimmune issue
Laura Buchanan on March 17, 2021 at 9:56 am

I put turmeric on my avocado.
- Joanna Verrino on March 17, 2021 at 10:06 am
  
  Thank you Amy for the info.
- Beverly on March 17, 2021 at 12:55 pm
  
  Thanks for the great info to help with digestive issues.
Amy Johnson on March 17, 2021 at 9:58 am

Thank you for the information. Definitely needed it.
Esther L on March 17, 2021 at 9:59 am

Great info. Thanks.
Kimberly Reyes on March 17, 2021 at 10:05 am

Thank you
Patricia Reynolds on March 17, 2021 at 10:15 am

Thanks Any this is helpful
Debbie on March 17, 2021 at 10:15 am

Spot on with this information!
JoLynn on March 17, 2021 at 10:16 am

Thank you for the information. I suffered from gut pain for awhile.
Julie Hess on March 17, 2021 at 10:19 am

Great info, Amy! Thank you
- Monique S Padilla on March 17, 2021 at 10:39 am
  
  Thank you. Great useful information.
Lisa A Austin on March 17, 2021 at 10:21 am

Thanks for this post. Good information
Margi on March 17, 2021 at 10:22 am

thank you Amy, I follow the above except for turmeric. I will add this to my diet.
Deb Stivers on March 17, 2021 at 10:24 am

Thank you for the information. Keeps me trying to use the best foods.
Ingrid Lope on March 17, 2021 at 10:26 am

Good information. Thank you
Margaret on March 17, 2021 at 10:26 am

Thank you, I needed this,stomach problems.
Olivia Le on March 17, 2021 at 10:32 am

Thank you so much for this page!
Karma Schulte on March 17, 2021 at 10:32 am

This is great reminder information! I appreciate and need those once in awhile.
Kim on March 17, 2021 at 10:35 am

Thank you !!! Always great info !! Thank you for sharing and helping us all to be better on our health journey. Happy 4 yr anniversary!! I’ve been a long time follower and so appreciate you, your team and this community 🙏🏻❤️
Sandra Sandlin on March 17, 2021 at 10:42 am

Awesome, needed info! Thank you, Amy
Joyce Strickland on March 17, 2021 at 10:44 am

Thank you. I am restarting. When I stopped I was not getting enough fiber in my diet.
Maryann Austin on March 17, 2021 at 10:46 am

I absolutely love all the great information you provide.
Debbie on March 17, 2021 at 10:49 am

Thanks for the helpful info!
Sarah Mullis on March 17, 2021 at 10:51 am

I love ALL OF THIS!!! Thanks so much for keeping us updated on living a healthy lifestyle! I couldn’t do this without you!!!
Karen on March 17, 2021 at 10:55 am

Great info. Love avocados and take turmeric supplement for inflammation. Also use all the other items listed but what a good refresher for us Keto folks. Thanks for all you do for everyone!!
cathy gay on March 17, 2021 at 11:00 am

This was a fabulous blog!!!!!!! I put tumeric and ginger in my scrambled eggs and I love it!!! I had no idea about the Peppermint so THANK YOU for the tip there!!!! Great posts!!!
Edith Betancourt on March 17, 2021 at 11:11 am

Thank you so much!
Lora L Herian on March 17, 2021 at 11:15 am

Knowledge is power. Thank you for your input.
Candace Perkins on March 17, 2021 at 11:26 am

Thank you so much Amy for all of the great information!! You are so inspiring & so appreciated!!
Virginia on March 17, 2021 at 11:32 am

Hi thanks for this summary of gut healthy foods. I’m trying to get started again…
Debbie on March 17, 2021 at 11:32 am

Thank you so much Amy!! This information so helpful! I wish I could drink bone broth…I just can’t do it. I’m working on it!! 😊
Carolyn on March 17, 2021 at 11:33 am

Going to get some peppermint tea today!! Thanks
Carole on March 17, 2021 at 11:37 am

Thank you so much for this information
Jamie on March 17, 2021 at 11:43 am

Thanks so much for the great info! I wish I could like avocados. I’ve tried but I just can’t get pass the taste and texture.😔
Pam on March 17, 2021 at 11:48 am

Thank you, I enjoy your blog and newsletters
Susan on March 17, 2021 at 11:50 am

Bone broth for bones and joint pain got my attention! Does it help arthritis or carpel tunnel pain?
Tara on March 17, 2021 at 11:50 am

Thanks you for sharing good health information. Congratulations on your 4 year Keto Anniversary. Have a Blessed Day
Christine T on March 17, 2021 at 12:00 pm

Great info~ encouraged to see I am consuming most of these already : )
Penny Lynn Sears on March 17, 2021 at 12:29 pm

Thanks for sharing – I’ve done this for a year & down 45 lbs. As a insulin diabetic & heart attacks survior I am so pleased with results. But for 4 months I have been stalled, started Skinny Fit collegen & got fat bombs & today am up 8 lbs. So thank you again for sharing and this will give me some new/old ideas.
Diane on March 17, 2021 at 12:48 pm

Thanks! I’m depending on your continuing help and advice.
Sara Ackerman on March 17, 2021 at 12:58 pm

Thank you for the helpful tips.
Melissa on March 17, 2021 at 1:03 pm

Thank you for share good health information.
AngelaOwens on March 17, 2021 at 1:16 pm

Thank you for the info! I really appreciate all the work you do for us.
Libby on March 17, 2021 at 1:38 pm

Thanks for the great tips.
Lynne on March 17, 2021 at 2:39 pm

Thank you for sharing so we can all learn what is best for us.
Leatta on March 17, 2021 at 3:06 pm

That’s for the information there was some stuff I did not know!
Kristy Jackson on March 17, 2021 at 3:37 pm

Great information!! Thank you for all you do!!
Chris Gasparro on March 17, 2021 at 3:40 pm

Thanks for the info
Fran on March 17, 2021 at 3:53 pm

Thank you for your post. I learned a couple of new things today!
Melissa Macomber on March 17, 2021 at 4:24 pm

Thank you… great info!
Laurie on March 17, 2021 at 4:41 pm

Great info, always need to be reminded!
Laura D’Arezzo on March 17, 2021 at 4:45 pm

Thank you
karen marble on March 17, 2021 at 4:49 pm

Thanks for all you do! You rock!
Susan Yocum on March 17, 2021 at 6:30 pm

I have bone broth every day and my probiotic. I also have an avocado every day.
Lynn on March 17, 2021 at 6:53 pm

I didn’t know about peppermint
Love it
Thank you Amy
Cathy Hilbrecht on March 17, 2021 at 7:05 pm

Thank you for all your great keto information. I have been keto for 2 1/2 years. Inflammation is so much less, and IBS has been under control. Yay!
Eleanor M on March 17, 2021 at 7:48 pm

This is a very helpful list! Thank you for breaking it all down! I value your work Amy!
Cecile Ullrich on March 17, 2021 at 9:25 pm

I’ve been trying to be more consistent in drinking bone broth. Thank you for the info!
Estella Ramirez on March 17, 2021 at 11:08 pm

Thanks Amy, great information 😊
Jennifer Wright on March 18, 2021 at 1:20 am

Thank you
Annette on March 18, 2021 at 9:55 am

great information to keep on track
Eddi Morgan on March 18, 2021 at 12:43 pm

I was surprised to see peppermint on the list. I have reflux and peppermint was a big no no from the stomach specialist.

Thank you for all the information!
Kelli on March 18, 2021 at 2:03 pm

Thank you for giving this info. Inflammation is no fun and I’m happy for the reminder. I can get into a rut food wise and this will help me remember why I need these foods each day.
Mary on March 19, 2021 at 12:57 am

Great ideas. Do you have an area where it tells you details on how to make these? Like do I just buy tea bags of peppermint tea?
Sharon Lauermann on March 19, 2021 at 1:11 pm

Thank you for all you do and for all the great information you give. You are appreciated
Mary Lee on March 21, 2021 at 3:39 pm

Great information today. Who knew sauerkraut is good for our tummy and Keri friendly. Thanks.
Debrasue on March 22, 2021 at 1:09 pm

Great information. Thank you once again for all the wonderful tips in making this KETO journy easier.
Jan on March 22, 2021 at 7:56 pm

Eat most of these on a daily basis. Avocados are my favorite.
Karen Knight on March 22, 2021 at 9:19 pm

Thank you Amy for all the knowledge you share to help make our lives so much better.
Kim Dorland on March 23, 2021 at 6:46 am

Thank you Amy – I appreciate you more than you know! Congratulations on your 4 year Keto anniversary!
Lorraine Allen on March 23, 2021 at 7:08 am

This is great information and very helpful. Thank you

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