Why the Keto Diet Might Be Wrecking Your Hormones and Gut

Why the Keto Diet Might Be Wrecking Your Hormones and Gut

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The keto diet promises fast weight loss and blood sugar control—but many people start to feel worse over time. If you’re experiencing constipation, brain fog, anxiety, or irregular cycles while on keto, your hormones and gut healthmay be paying the price.

Here’s how the keto diet may be silently disrupting two of the most critical systems in your body—and what you can do to start healing.

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How Keto Disrupts Hormone Balance

Keto is a high-fat, ultra-low-carb diet that restricts carbohydrates to 20–50 grams per day. But carbs play a major role in hormone regulation. When they’re missing, hormone signaling can break down.

Key Hormonal Side Effects of Keto:

• Thyroid Suppression: Low-carb diets decrease levels of active thyroid hormone (T3), slowing metabolism and causing fatigue, cold sensitivity, and weight plateaus.

• Cortisol Elevation: Chronic carb restriction can increase cortisol (your stress hormone), which contributes to insomnia, anxiety, and belly fat.

• Disrupted Female Hormones: Many women report missed periods, fertility issues, or worsened PMS due to low leptin and insulin—two hormones that support reproductive health.

• Blood Sugar Swings: Despite the focus on insulin control, some keto dieters experience reactive hypoglycemia—blood sugar crashes that trigger mood changes and lightheadedness.

📌 Carbohydrates are not the enemy—they’re essential messengers for healthy hormone function.

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How Keto Harms Gut Health

Your gut plays a vital role in hormone detoxification, nutrient absorption, and immune support. Unfortunately, the keto diet tends to neglect gut health in several key ways.

Top Gut Problems on Keto:

1. Constipation
   Low fiber intake is one of the most common causes of constipation on keto. Without fruits, legumes, and whole grains, the digestive system slows down dramatically.

2. Reduced Microbial Diversity
   The gut microbiome thrives on plant fibers. A diet high in fat and protein and low in prebiotics can lead to dysbiosis—an unhealthy imbalance of gut bacteria.

3. Leaky Gut Risk
   High-fat meals (especially processed or oxidized fats) may increase intestinal permeability, allowing inflammatory compounds to enter the bloodstream.

4. Digestive Discomfort
   Bloating, gas, and foul-smelling stools may indicate the gut is struggling to process excessive fats and protein without the help of plant-based enzymes and fiber.

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Signs Your Hormones or Gut Are Out of Balance on Keto

• Missed or irregular periods

• Fatigue or cold intolerance

• Anxiety or sleep disturbances

• Constipation or bloating

• Brain fog or mood swings

• Weight gain despite low calories

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A Smarter Alternative: The ASTR Diet

If you’re struggling on keto, your body may be signaling that it needs more balance, fiber, and hormonal support.

Le ASTR Diet, developed by Dr. Joseph Jacobs after experiencing hormone imbalances and chronic inflammation himself, is a science-backed, whole-food approach that restores hormone health and gut balance.

Outlined in Eat to Heal, the ASTR Diet emphasizes:

• Anti-inflammatory, plant-based foods

• Natural hormone support from slow-burning carbs, seeds, and leafy greens

• Gut-healing nutrients like bone broth, fermented foods, and prebiotic vegetables

• Toxin-free living to support the liver’s role in hormone detoxification

• Restorative fasting, not extreme restriction

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Final Thoughts

The keto diet may work in the short term—but at the cost of your hormone and gut health. If you’re feeling worse on keto, it’s time to listen to your body and choose a healing approach that nourishes you from the inside out.

✅ Learn the full method in Eat to Heal
✅ Book a free consultation with an ASTR health coach to start your recovery:
Free ASTR Diet Consultation

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Références

1. Wentz L. The Keto Diet and Women’s Hormones: A Risky Combo? Integrative Health Journal. 2020; 12(3):14–19.

2. McIntosh K, et al. Gut microbiota and their role in health and disease. Clin Microbiol Rev. 2019;32(3):e00027-18.

3. Paoli A, et al. Very-low-carbohydrate ketogenic diet and the endocrine system. J Clin Endocrinol Metab. 2014;99(6):2129–2138.

4. Glick-Bauer M, Yeh MC. The health advantage of a plant-based diet: reducing the risk of hormonal and metabolic disease. Nutr J. 2014;13:82.