How the low-carb trend affects your gut

What does low-carb really mean?

Low-carb means eating fewer carbohydrates - a popular choice for quick weight loss. Bread, rice, pasta, and potatoes are reduced or completely cut out, while more protein and fat often take their place. But what many don’t realize is that when carbs disappear from the plate, so do important fiber. And according to new research, that could become a problem - especially for the gut.

New study: When diet makes you sick

A study published in Nature Microbiology took a closer look at the effects of low-carb nutrition. The focus was on a specific strain of the bacteria Escherichia coli (E. coli), which produces a substance called colibactin. This molecule can damage the DNA in our cells - a potential precursor to cancer.

Animal experiments showed that mice on a low-carb diet developed significantly more colon polyps and tumors compared to animals on a balanced diet.

Fiber: More than just filler

A key factor wasn’t just the lack of carbs, but mainly the absence of fiber. When the mice were given the soluble fiber inulin alongside their diet, inflammation and polyps dropped significantly. Fiber doesn’t just support the microbiome, it also protects the gut lining - helping to shield against cancer.

What does this mean for your diet?

Not every diet is healthy in the long run - even if it brings quick results. If you cut back on carbohydrates, it’s all the more important to focus on fiber.

These foods are especially rich in valuable fiber and support your gut flora:

► Legumes (e.g., chickpeas, lentils, black beans)
► Vegetables (e.g., sweet potatoes, carrots, eggplant)
► Whole grains
► Probiotic foods (e.g., kefir, natural yogurt)
► Fermented, unpasteurized foods (e.g., tempeh, sauerkraut, kimchi)

And remember: drink plenty of fluids, eat slowly, and avoid heavily processed foods.