Gut Health on Keto & Shiitake Salad
Every month, I set goals for myself.
In January, it was to work on my time-management, concentration, and to show up more consistently on social media. In February, it was to focus on my branding & marketing efforts, be less irritable, and work through some specific triggers that kept coming up.
Fast forward to May…this month, I decided my sole focus would be to appreciate what I already have more, and to take advantage of everything that I already have. This includes living in NYC, and my friends. One of my big focuses for this month is to go out more, socialize, see people, and really enjoy everything that NYC has to offer.
So, when a friend invited me last week to another friend’s comedy show, I immediately said yes. And when she suggested we go to dinner at Nobu beforehand, I also said yes.
It wasn’t my first time eating at Nobu, but the last time I went was literally years ago, and I couldn’t remember much.
This time, I opted to order 2 of the cold dishes, but have them veganized. I got the Tiradito with avocado instead of fish, and the Yellowtail Jalapeño with shiitake instead of yellowtail. Both were excellent, thanks to the beautiful sauces and seasoning.
I very rarely eat out, but when I do, it always inspires me in the kitchen. Some of my favorite recipes have been inspired by things I’ve eaten out. The recipe below is in that category.
But something else happened that night: I realized that I intuitively & instinctively didn’t order anything with rice. Or noodles, for that matter. And when I thought about it, I realized I don’t often eat grains or super starchy vegetables. I never really eat sugar, and more often than not, I have fruits that are more water-rich and lower in sugar.
This got me thinking…
Veto Keto?
One of the questions people ask me most often is what I think about the keto diet, or more specifically, how keto affects gut health.
I’ve historically been pretty critical of the ketogenic diet. I think that it can be far too restrictive, cuts out so many beneficial foods, and is usually executed in a way that can be really harmful to long-term health.
But that night at Nobu, I realized I also am not one of those high carb-low fat peddling vegans who gets most of their calories from starches and grains. The truth is, I fall somewhere in the middle.
Anyway, this week on the podcast, I read an “Am I the Asshole” submission where someone mentions feeling constipated on the keto diet. My initial thought was “yeah obviously you are…” but when I zoomed out from my automatic anti-keto bias, I realized that’s not entirely accurate.
Let me explain.
What Is Keto
The ketogenic diet is a high-fat, low-carbohydrate eating plan designed to induce a state of ketosis, wherein the body primarily burns fat for fuel instead of carbohydrates. The typical macronutrient distribution of the keto diet is approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates.
Potential Benefits of Keto
There are some documented benefits to the ketogenic diet. These include:
Weight Loss: The keto diet has been shown to be effective for short-term weight loss due to its ability to induce rapid fat loss, suppress appetite, and increase satiety.
Evidence: A meta-analysis published in the British Journal of Nutrition concluded that individuals following a ketogenic diet lost more weight than those on low-fat diets in the short term. However, long-term studies are needed to assess its efficacy over time.
Improvement in Metabolic Health: Some studies suggest that the keto diet may improve markers of metabolic health, including insulin sensitivity, blood sugar levels, and lipid profiles.
Evidence: Research published in the Journal of Clinical Endocrinology & Metabolism demonstrated that a ketogenic diet improved insulin sensitivity in obese individuals.
Seizure Control: The keto diet has long been used as a therapeutic intervention for epilepsy, particularly in drug-resistant cases.
Evidence: Clinical trials and case studies have shown significant reductions in seizure frequency and severity in both children and adults following a ketogenic diet.
Neuroprotective Effects: Emerging research suggests that the keto diet may have neuroprotective effects and could be beneficial for neurodegenerative diseases such as Alzheimer's and Parkinson's.
Evidence: Animal studies and preliminary human trials have shown promising results in terms of cognitive function and disease progression.
Potential Drawbacks of Keto
Like anything else, there are some drawbacks to the keto diet. These include:
Nutrient Deficiencies: The restrictive nature of the keto diet may lead to deficiencies in essential nutrients such as vitamins, minerals, and fiber.
Evidence: Studies have reported deficiencies in micronutrients such as magnesium, potassium, and vitamin D among individuals following a ketogenic diet. Additionally, the lack of dietary fiber can negatively impact gut health.
Gut Health: The keto diet may alter the composition of gut microbiota, potentially leading to dysbiosis and gastrointestinal symptoms.
Evidence: Research published in the Journal of Physiology and Biochemistry found that the keto diet altered gut microbiota composition in mice, leading to inflammation and metabolic disturbances.
Risk of Cardiovascular Disease: The high intake of saturated fats on the keto diet may raise LDL cholesterol levels and increase the risk of cardiovascular disease.
Evidence: Some studies have reported adverse changes in lipid profiles, including increases in LDL cholesterol, among individuals following a ketogenic diet. However, the long-term implications for cardiovascular health remain unclear.
Adherence and Sustainability: The strict dietary restrictions of the keto diet may make it difficult for some individuals to adhere to long term, leading to potential weight regain and metabolic consequences.
Evidence: Studies have shown that many individuals struggle to maintain long-term adherence to the keto diet due to its restrictive nature and limited food choices. Long-term sustainability remains a concern.
Best Conclusions on Keto & Gut Health
There are documented downsides of the ketogenic diet on gut health, mostly due to a lack of fiber, polyphenols, and other micronutrients. That being said, I actually think that it’s possible to stay regular & support your gut health on the keto diet when executed correctly.
The premise of the keto diet is to have 90-95% of your calories come from fats and protein. Calories doesn’t mean everything that you eat. When executed correctly, the majority of your food intake would be non-starchy vegetables, even though they would comprise very little of your caloric intake because these foods simply are not very calorie dense.
If you actually eat enough non-starchy vegetables, mostly in raw form, it’s completely possible to stay within the carb restrictions of keto and still meet your fiber requirements.
How I Would Modify
That being said, personally, I would not go fully keto. Unless you are trying to manage autism, seizures, or severe psychiatric conditions; the ketogenic diet simply is not necessary.
Even for things like weight loss, the truth is you will probably see more results by allowing for more moderation in your diet, so you are less likely to fall off and overeat.
Personally, this is how I would modify: I would re-introduce legumes, which are the richest source of soluble fiber. Yes, they are starchy, yes they have carbs, but their fiber content is so high that it kind of offsets that.
I would also include some water-y fruits that will really hydrate the bowels and keep things regular, while only adding a bit of net carbs.
Lastly, I would remove all highly processed and high in saturated fat foods, which tend to become staples for people on the keto diet.
This Dish
This shiitake salad is inspired by my recent dining experience at Nobu. It has sliced shiitake caps, hearts of palm, heirloom tomatoes, jalapeño, avocado, lots of cilantro, and sesame seeds in a ponzu-inspired dressing.
The Benefits
Even though I said I would personally modify keto, I designed this salad to actually be keto-friendly, while providing heaps of fiber & gut-friendly ingredients. Specifically:
I don’t usually count macros, but for these purposes I did: this salad is just above 50g of carbs, which is the usual cutoff for keto. You could reduce the mushrooms to bring it lower. But, it has over 30g of fiber, which is above the daily requirement!
Avocados & hearts of palm are rich in soluble fiber, which adds bulk to the stool and promotes regular bowel movements
While garlic itself is not a prebiotic, meaning it doesn't directly nourish beneficial gut bacteria, it does contain certain fibers and compounds that can support the growth of beneficial bacteria in the gut. By promoting the growth of beneficial microbes, garlic indirectly contributes to gut health and helps maintain a healthy microbial balance.
Ginger is also a known digestive aid, due to bioactive compounds such as gingerol, shogaol, and zingerone, which have been shown to stimulate digestive juices and enzymes that aid in digestion.
shiitake mushrooms & tomatoes are rich in antioxidants and anti-inflammatory compounds, which promote gut health and reduce inflammation
garlic, ginger, and lime contain digestive enzymes that aid in the breakdown of food, improve nutrient absorption, and improve overall digestion
Cilantro contains compounds such as linalool and geraniol that have been shown to possess antimicrobial properties, which help to inhibit the growth of harmful bacteria, fungi, and parasites in the digestive tract, promoting a healthy balance of gut microbiota. Maintaining a diverse and balanced microbiome is essential for optimal digestive function and overall well-being.
Cilantro has been shown to have chelating properties, meaning it can bind to heavy metals and toxins in the body and aid in their elimination. By supporting the body's natural detoxification processes, cilantro may help reduce the burden of toxins on the gut and promote overall gut health.
shiitake mushrooms contain bioactive compounds such as beta-glucans, polysaccharides, and other immune-modulating compounds that support immune function. A healthy immune system is crucial for maintaining gut health and protecting against infections and inflammation in the gastrointestinal tract. By supporting immune function, these mushrooms may help prevent gastrointestinal infections and promote a healthy gut environment.
Emerging research suggests that capsaicin may have prebiotic-like effects, meaning it can selectively stimulate the growth and activity of beneficial gut bacteria. By promoting the proliferation of beneficial microbes in the gut, capsaicin may help maintain a healthy balance of gut microbiota, which is essential for digestion, nutrient absorption, immune function, and overall gut health. A diverse and balanced gut microbiome is associated with improved mood and mental well-being.
Capsaicin, the compound responsible for the spiciness of jalapeños, has been studied for its potential to promote digestive health. It may stimulate the production of stomach acid and enzymes, which can aid in the digestion of food. Increased stomach acid secretion can enhance the breakdown of nutrients and facilitate the absorption of essential vitamins and minerals in the digestive tract. Additionally, capsaicin may stimulate intestinal motility, promoting bowel movements and preventing constipation.
In addition to its high fiber content, avocados have healthy fats that can lubricate the colon & promote smooth bowel movements.
The Recipe
Salad Ingredients:
1-2 packages shiitake mushrooms (mine had 11 BIG caps)
2 big heirloom tomatoes
1 jalapeno
1 avocado
1 can hearts of palm
1/2 bunch cilantro, or a few handfuls of micro cilantro
a little sprinkle of sesame seeds
Dressing Ingredients:
1/2 cup + 2 tbsp tamari
1/4 cup rice vinegar (make sure it's unseasoned!)
1 whole lime, peeled
1 clove garlic
1 small knob of fresh ginger, peeled, roughly the size of 2/3 of your pinky finger—refer to the reel to see the size my piece of ginger was!
Instructions:
Preheat oven to 400F (I used convection roast setting)
cut the stems off of your mushrooms & spray with avocado oil
roast the mushrooms for 15 minutes
meanwhile, blend all the dressing ingredients together till super smooth
chop up your tomatoes, and thinly slice the jalapeño, hearts of palm, and avocado
toss everything together with dressing
Links & Ingredients
I used the Whole Foods brand of hearts of palm
I used Thrive Markets brand tamari
I bought my mushrooms from my local asian grocer, where they tend to be juicer & way cheaper
Everything else is from the farmer’s market
For More on Keto & Constipation
To hear that AITA submission about keto & constipation; and more on gut health, the nervous system, anxiety, and more, listen to episode 181, “Am the A**hole: Overthinking, Spiraling, & Constipation on Keto,” available everywhere you listen to podcasts (including on Apple here), and you can WATCH the whole episode on Spotify (available here).
