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Gut Health Diet: The Negative Impact of Low Carb Diets

Leila McBeth and Kelsey Russell-Murray · January 5, 2022 · Leave a Comment

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Low Carb Diets Have Got to Go!

Gut health is all over the media right now, but exactly what a gut health diet means is less clear. I’m frequently asked about my opinions on low carbohydrate diets, and whether or not a low carb diet can be good for gut health.

Anyone who has done any reading on health and wellness or who has tried to lose weight in the past ten years has a basic understanding of low carbohydrate diets, such as paleo, keto, or Atkins diet. With their increased popularity, the public has conceptualized that carbohydrates are the reason for weight gain, health problems and overall unhealthy lifestyles. 

Gut Health Diet

Here’s a quick overview of some of the most popular low carb diets: 

  • Carnivore diet: includes only animal products and spices.
  • Atkins diet: includes four phases which gradually increase carb allowance. Restricts dairy, whole grains, starchy vegetables, and fruit. 
  • Low sugar diets: restrict all sources of sugars, including fruit and dairy.
  • Paleo diet: doesn’t specifically limit carbohydrates however eliminates key food grounds including whole grains, legumes and dairy.
  • Ketogenic diet: to achieve ketosis most are limited to a very low level of carbohydrates (i.e. 20-50g/day) as well as restricting dairy, whole grains, starchy vegetables, fruit and legumes. 

Although they may be effective for short term weight loss, there are numerous health concerns associated with low carbohydrate diets, including negatively impacting heart health, digestive health, and mental health. Of particular concern is the adverse impact of low carbohydrate diets on the gut microbiome. Fiber (a type of carbohydrate) is the primary source of fuel for your healthy gut microbes. High fiber diets are associated with an abundant and diverse gut microbiota aka GUT HEALTH! Not only do low carbohydrate diets starve your gut microbes, but they are notoriously constipating thanks to restricting most high fiber foods. No thanks! 

As reviewed above, low carb diets tend to avoid whole grains and fruit, and replace them with meat, seafood, and (in some cases) high fat dairy products. This excessive focus on animal fats is harmful for your heart because of the high saturated fat content. High quantities of saturated fat can restrict blood flow in your arteries and are associated with increased risk of cardiovascular disease. On the other hand, certain types of fiber have been shown to restore and preserve this blood flow and help to manage blood cholesterol levels.

Carbohydrates are vitally important to our overall health. Carbohydrates are our main energy source and fuel all areas of the body, including our brains. If fact, we require around 135g (at minimum) of carbohydrates per day to promote optimal brain function. If we are depriving our brain of carbohydrates, we are more likely to have negative thoughts or be irritable and impatient. That’s one of the reasons that low carbohydrate diets are often associated with “brain fog” and feeling sluggish. The phenomenon of being “hangry” is a true physiological condition.

Are there any benefits to low carbohydrate diets? 

  • There is some evidence to support lower carb diets for adults with type 2 diabetes. However, this may be a quality vs quantity issue. Choosing higher quality whole grains (e.g. quinoa, sweet potato, bulgur etc.) instead of lower quality carbs (e.g. white rice or white bread) likely has a larger impact than carb counting. 
  • There is strong evidence to support ketogenic diets in epileptic children, particularly those who are medication resistant. This should only be done under the supervision of a trained dietitian. 

The takeaway: Low carbohydrate diets, and restrictive diets in general, make us irritable, constipated, and tired (and generally unhappy) as well as negatively impacting our gut health and being potentially dangerous. Beware of any diets that recommend eliminating entire food groups or promise too good to be true results! As always, focus on a primarily whole foods, plant centered diet whenever possible – but don’t be worried about including carbs in your diet – especially high fiber whole grains, fruits and beans/legumes! 

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Filed Under: Gut Health Diet, Nutrition Articles Tagged With: atkins, carbohydrates, carnivore, constipation, fiber, gut health, keto, ketogenic, low carb diets, paleo

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Hi, I’m Kelsey, the founder of Gut Healthy Dietitian, a group of Registered Dietitians working together to bring you the most innovative and effective nutrition care in the field of gut health. Through 1:1 and group nutrition counselling, as well as gut healthy recipes and nutrition articles, our goal is to bring you value and knowledge about all things gut health.

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Gut Health Dietitians
Hi, I'm Kelsey! 👋 I’ve never done one of the Hi, I'm Kelsey! 👋

I’ve never done one of these posts, and since my presence on instagram has been terrible recently this felt like a good way to get back to posting. 

I’ve been a Registered Dietitian for the past decade and have worked my entire career in clinical practice, mostly in a hospital setting. Almost 3 years ago I started Gut Healthy Dietitian while on maternity leave. Between being a mom to two young boys (priority #1), working full-time in the hospital and running a growing business life is BUSY, but I wouldn’t have it any other way. 

At Gut Healthy Dietitian our approach is entirely based on two factors: 1) science and 2) being realistic. I am absolutely obsessed with nutrition and spend a ridiculous amount of time reviewing the latest (evidence-based) nutrition recommendations. I have worked with thousands of different clients over the past decade with every health condition you could imagine, but there’s one consistent factor. If the client isn’t ready to make the change, or if it’s too overwhelming, it simply won’t work. 

Although we are happy to see clients with any sort of nutrition goals, my passion is gut health. I truly look at gut health (meaning the function of our healthy gut microbes 🦠) as the foundation of our health.

A few things about me:
1. I have two little boys, Jace and Blake, who are my world 
2. My wife Lily is pretty great too 
3. I’m a lifelong multi-sport athlete, and I still play basketball and soccer 
4. I started Gut Healthy Dietitian after focusing my research on gut health during my Masters of Science degree 
5. Gut Healthy Dietitian now has two other amazing dietitians, Nicole and Elyse, working for us 
6. We run a virtual clinic as well as providing dietitian services on campus at Western University 
7. I have a wild sense of overconfidence that proves me wrong 1-5 times most days 
8. I have been vegan/vegetarian for many years but recently starting adding animal products back into my diet because it felt right 
9. I work on ICU, stroke, medicine and mental health in my in-patient hospital job 
10. I did my undergraduate degree at StFX and my Masters degree at McMaster
FUEL YOUR GUT: GROUP PROGRAM I am so excited to a FUEL YOUR GUT: GROUP PROGRAM

I am so excited to announce the launch of our new group program in January 2023! I outlined the concept for Fuel Your Gut years ago but due to (very) limited time I needed Nicole’s help to develop the program, and the results are so good. This program is built around the feedback we hear from our clients every single day - the biggest limiting factor in making long-term diet and lifestyle change is our crazy schedules. The biggest barriers being a lack of time and energy. So we created a program that would take the stress out of eating well and allow you to achieve your nutrition goals in a way that is sustainable and enjoyable. 

WHAT DOES THE PROGRAM INCLUDE?
• 4-weeks of meal plans (quick, easy and delicious high fiber, anti-inflammatory meals)
• Weekly grocery lists (to save you time and energy)
• Weekly check-in from your dietitian for accountability and support 
• Weekly education sessions and Q&A 
• Access to a private group forum for motivation and accountability 

This program is for you if:
• You want to support your overall health and wellness
• You feel stressed or overwhelmed about your diet, or don’t have the time to make sustainable changes 
• You know gut health is important, but you don’t know what that means or how to support gut health
• You need to improve your diet for management of a chronic disease (heart disease, high cholesterol, high blood pressure, diabetes etc)
• You want more energy and improved digestion
• You want to commit to your health but know you need accountability to make long-term changes 

BONUS: if you have private insurance benefits you may be eligible for reimbursement of this program!
This program is not for you if:
• You have significant digestive symptoms. We would recommend you contact us for a 1:1 consultation for individualized recommendations as you may not be able to tolerate a high fiber diet right now. 

Limited space available! Join the waitlist today to claim your spot - link in bio
5 EASY TIPS TO SUPPORT GUT HEALTH 1. Eat more fib 5 EASY TIPS TO SUPPORT GUT HEALTH

1. Eat more fiber
2. Diversity is key 
3. Think INclusion instead of EXclusion
4. Manage stress 
5. Move your body, everyday 

Straightforward, but effective strategies to start supporting your gut health today. A gut health diet is the anti-diet. I break these 5 tips down in depth in the new free PDF download available on my website. Link in bio to download the resource and join our newsletter? Check it out!

#guthealthdiet #guthealthdietitian #dietitianlondonontario #diversitydiet #guthealthtips #guthealthnutritionist #guthealthnutrition #guthealthydietitian
I want to welcome Elyse, the newest member of our I want to welcome Elyse, the newest member of our Gut Healthy Dietitian team! 

Elyse is available for virtual sessions for all clients and on-site at Western for Western-affiliated clients (students, staff, faculty). We are so happy to have her!

A bit about Elyse: 

Hi, I am Elyse, a Registered Dietitian looking forward to helping you meet your nutrition goals! I obtained a Bachelor of Applied Science and Master of Applied Nutrition (MAN) degree from the University of Guelph and am a current member of the College of Dietitians of Ontario.
 
Nutrition is my passion and I have experience in several sectors including Long Term Care, Nutrition Management, and Public Health. I am committed to using an evidenced-based approach to nutrition counselling and strive to deliver individualized advice to meet my client’s needs. My goal is to work with clients to identify their nutrition goals and offer realistic advice to fit their lifestyle. I have a particular interest in chronic disease management such as diabetes and kidney disease, as well as gut health disorders. I am committed to being a lifelong learner and look forward to expanding my knowledge in all things nutrition & health related.
 
Other interests of mine include cooking, baking, reading, running, and relaxing with my friends and family!

#guthealthdietitian #guthealth #privatepracticedietitian #westerndietitian #westernuniversity #westernu #ibsdietitian #pcosdietitian #sportsdietitian #dietitiansofinstagram #dietitianapproved
The most fun I’ve ever had during a consultation The most fun I’ve ever had during a consultation.

It’s not every day you get the opportunity to provide nutrition counselling to an Olympian. So when Miranda Ayim, 3x Olympian and our flag bearer at the 2020 olympics 🇨🇦 asked for a session in our new offices at Western I was honoured. 

I can’t stress enough the importance of getting an outside opinion or review of your diet periodically. Miranda knows far more than the average person about nutrition from being a lifelong athlete, but since retiring from basketball her nutrition needs have changed. Getting a different perspective helps to set new goals and identifying any areas for improvement. 

Thanks so much for trusting me with your nutrition @mjayim. A true beauty of a person in all ways. Swipe through to see an old-school picture of us on the basketball court together in high school. Her basketball career may have gone slightly further than mine…but she retired first while I’m still going strong in women’s league 😆

📸: @jomoriah.photos 🤍

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