7 Keto Foods Your Gut Needs

7 Keto Foods Your Gut Needs #keto #lowcarb #highfat #theketodiet

The top 7 keto foods you should have in your house if having a healthy gut is a priority to you! Solutions you need to support your gut, plus supplements for a healthy microbiome on a ketogenic diet.

If you’ve been following Healthful Pursuit for awhile now, you know that I used a ketogenic diet to get my period back. That’s right! After more than 7 years of having amenorrhea, I used a keto diet to balance my hormones so much so that in September of 2015, I got my first period in over 7 years. And, it’s been going strong ever since.

book reference icon
You can read about gut health, plus get the yes and no list of food and lifestyle adjustments you can make in order to support your gut
on pages 81 through 83 of my digital program, Fat Fueled.

Now that my hormones are balanced, I’ve switched gears to see how I can adapt a ketogenic diet to aid in gut healing. While much of what I’ve removed from my diet already (grains, sugars, processed garbage) has helped me heal my gut, much more work needs to be done.

Gut health is a scary topic, and even more so when you’re on a ketogenic diet. If you Google, “how to heal my gut”, or “steps for gut healing”, or even “how to heal your gut on a ketogenic diet”, you’ll be BOMBARDED with steps. And, I betcha you’ll get overwhelmed just like I did!

Don’t let all of the to-do lists scare you. Probably the most powerful thing you can do for your gut health on a ketogenic diet is to incorporate bone broth. It’s easy to make, it’s easy to drink, and it’s packed with gut-healing properties like gelatin, glycine and glutamine which:

  • Absorb water and helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier
  • Reduce the inflammation
  • Protect against gastric ulcers
  • Maintain the integrity of the gut mucosa and intestinal barrier
  • Stimulate the production of stomach acid
  • Are components of bile acid
  • And so much more

And the gut healing conversation wouldn’t be complete without mentioning my friends at Kettle & Fire. Their bone broth is rich in collagen, USDA approved, and made from grass-fed bones & organic ingredients. I told them I was doing a video on gut health today and they offered a sweet discount for all Healthful Pursuit followers:

Get up to 28% off their grass-fed bone broth plus, when you order 6 or more cartons, you’ll get free shipping!

OK let’s get to the 7 must-have keto foods and supplements for gut health and healing!

For video transcript PDF, scroll down.



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  • One of the easiest ways to heal your gut on keto
  • Why raw vegetables are a BAD idea
  • How grass-fed meat affects your gut


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  1. Hi,

    you are talking in your video about zuchini to avoid it, together with
    pumpkin . but the first recepie I look at is with zuchini.
    can you explain please/
    thank you,

    • Hi Marleen, if your goal is gut healing, staying away from high lectin foods like zucchini is a must. That being said, if you’re not worried about healing your gut, zucchini can be enjoyed occasionally on a ketogenic diet. I hope that helps!

  2. Hi Leanne,
    I purchased a locally made organic beef & chicken broth. (I live in Canada so it wasn’t easy to get the one you recommend )
    The broth arrived in mason jars and I noticed white stuff floating at the top. I am assuming it is fat? Should I take that out before consuming?

    • Hi Julie! Since you don’t know for certain what the quality of the bone broth is like, skim the top fat before consuming.

  3. I’m wanting to start the “keto” way of living [I refrain from using diet, as they never worked for me], have purchased “Keto Clarity” & your book “the Keto Diet”, but am still confused on a couple of things: 1.) Keto Clarity pushes all the butter/cheese you can handle & your book for the most part seems more on the Vegan line of things, so what’s the difference? (if they are both keto, how do I determine the best foods) 2.) what’s the best way to decide my percentage of carbs, protein & fat? Just want some clarification, so I know that I start off on the right foot, so to speak.

    • Hi Felicia! I tend to focus on foods that are less allergenic – while raw milk from grass-fed cows can be a great source of nutrition for people, dairy overall can be problematic as it is a common allergen. That’s the primary reason I avoid it. As for percentages, I tend to recommend starting off with 15-25% protein and 30g carbs, with the rest of your caloric intake coming from fats, and then adjusting from there.

  4. Hi Leanne. I’ve been on Keto/LCHF since September 2017 and very successful. Almost at goal weight. But this month-February 2018, I noticed I’m having gas. I don’t eat a lot of dairy, maybe once or twice a week and only use amount Keto/LCHF menu calls for. I also document what I eat each day and I have from 1-2 meals a day. Helps to look back if issues. So full from eating a meal, some days I don’t eat until late evening and during the day drink from 50 to 80 ounces of liquid a day. Could it be that I’m not eating enough fiber? or get rid of the dairy? Or give my bowels a good cleansing. I’ve corrected my disgestive with an excellent enzyme supplement.
    Would you have any suggestions?
    Thank you

  5. I have been on the Kato diet for about 3 years and I have recently become very discouraged. I have also developed very painful heartburn and am wondering if the Kato diet has contributed to the condition. Since heartburn is caused by too much fat, is it good to stay on the Kato diet. What are your thoughts.
    Thank you

    • Hi Cathy! Heartburn can certainly happen on keto, but it can happen as a result of several things – anything from allergies to underlying digestive issues can cause issues. Probiotics, digestive enzymes, magnesium and zinc can be helpful for relieving heartburn.

  6. I have been doing keto..but not always keeping my carb at 20 grams, sometime up to 50 grams. I started having severe constipation which I have never had before. I was doing high fat moderate protein and low
    Carb. I was doing bone broth as well. I did do some cheese but not much..So now I’m taking a prebiotic trying to get back to normal. Very frustrating because I never had this problem before keto…any ideas?

    • Hi Diane! This can either be a result of dehydration, lack of fiber or a food allergy. I would try increasing your fiber and water intake first to see if this helps. If not, try an elimination diet to see if you may have a food allergy.

    • Hi Erica! I’m not a specialist on the topic, but I know people who have had success in healing their gut after surgery. Just be sure to take any steps recommended by your doctor and nutritionist.

    • Hi Cindy! There’s really no limit, but I try to get in at least 8oz a day!

  7. How do you heal your gut when you have histamine intolerance. All of the supplements and foods are pretty much high histamine’s or high in salicylates it’s so frustrating

    • Hi Erika! That is a really difficult situation to be in! The best thing I can suggest is to avoid high-FODMAP foods and look for a probiotic that works with your body’s unique needs. Definitely work with a doctor and nutritionist if you can!

    • One supplement that can help is sodium butyrate. Not high histamine or sals as far as I’m aware.

      Also zinc carnosine and curcumin and Quercetin help heal the gut lining. Quercetin in particular is often used in histamine intolerance.