Keto And Sore Throat: Is There A Link?

The ketogenic diet is a low-carbohydrate method of eating that has been linked to several health benefits, including weight loss, better blood sugar control, and improved management of diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. However, it can also lead to a set of symptoms known as the keto flu, which is characterised by fatigue, headaches, difficulty concentrating, and in some cases, a sore throat.

The keto flu is not a contagious or dangerous condition, but it can be very unpleasant. It occurs as the body transitions from burning sugar to burning fat for energy, resulting in lower insulin levels and increased production of ketones by the liver. This shift in metabolism can cause a temporary imbalance in the body's pH levels, leading to a sore throat. Additionally, the keto diet is diuretic, causing increased urination and loss of electrolytes, which can further contribute to dehydration and a sore throat.

To alleviate a sore throat caused by the keto diet, it is recommended to increase fluid and electrolyte intake, especially salt and water. Consuming bone broth, herbal teas, and coconut oil can also help soothe the throat and provide necessary hydration and electrolytes. While the keto flu and associated sore throat typically resolve within a few days to weeks, these remedies can provide relief and support the body's transition to a state of ketosis.

Keto flu and sore throat

The keto diet is a low-carbohydrate method of eating. It is known to help people with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. However, it can also cause what is commonly referred to as the "keto flu". This is not a real flu, and it is not contagious or dangerous, but it can be very unpleasant.

Symptoms of Keto Flu:

• Difficulty focusing ("brain fog")
• Tiredness
• Headache
• Irritability
• Nausea
• Dizziness
• Constipation

These symptoms usually occur during the first one or two weeks of the keto diet, especially days 3-5. They are caused by the body transitioning from burning sugar to burning fat for energy. As insulin levels drop, the liver starts converting fat into ketones, which cells can use in place of glucose.

Sore Throat and Keto Flu:

Some people also experience a sore throat during keto flu. This can feel like a "lump in the throat" or a "parched throat". It is important to note that a sore throat is not a common symptom of keto flu, and if you have a persistent sore throat, it may be a good idea to consult a doctor.

Remedies for Keto Flu Sore Throat:

• Increase salt and water intake: Since loss of salt and water is responsible for most keto flu issues, increasing your intake can help reduce symptoms. Drink a glass of water with half a teaspoon of salt stirred into it, or drink consommé, bouillon, bone broth, or chicken/beef stock with a spoonful of salted butter.
• Drink herbal teas: Teas like chamomile, ginger, or peppermint are great for soothing a sore throat. You can also add a slice of lemon or a dash of cinnamon.
• Gargle with warm salt water: This classic remedy helps reduce inflammation and kill bacteria.
• Try coconut oil: Swallowing a teaspoon of coconut oil or adding it to tea can help due to its anti-inflammatory properties.
• Drink aloe vera lemon water: Mix 2oz of organic aloe vera juice with the juice of half a lemon and a few drops of stevia glycerite. This can help "boost your alkalinity".

In addition to these remedies, make sure to get enough rest and avoid strenuous exercise during the first few weeks of the keto diet. It is also important to increase your fat intake, as a well-balanced keto diet ensures you're not hungry after meals and have ample energy.

If symptoms persist or worsen, consult a healthcare professional.

Prevention:

To prevent keto flu and its associated sore throat, it is recommended to increase your intake of water, salt, and fat, especially during the first few weeks of the keto diet.

It is also important to note that a slower transition to a ketogenic diet may help reduce the severity of symptoms. You can consume a few more carbs, such as following a moderate low-carb diet with 20-50 grams of carbs per day.

By addressing the cause of keto flu and taking the proper steps, you can reduce or eliminate the unpleasant symptoms and start feeling better.

Electrolyte deficiency

Electrolytes are minerals that carry an electric charge and are essential for maintaining the body's fluid balance, nerve and muscle function, blood pH, and other important processes. The main electrolytes in the body are sodium, potassium, magnesium, calcium, chloride, phosphate, and bicarbonate.

When you start a keto diet, your body shifts from burning sugar to burning fat for energy. This shift causes your insulin levels to drop, and in response, your body starts to excrete more sodium and water in the urine, leading to dehydration and electrolyte imbalances.

To prevent or alleviate electrolyte deficiency, it's important to increase your intake of water and electrolytes, especially sodium. Here are some specific recommendations:

• Drink at least 2.5 liters of fluid every day during the first week of keto. This includes not only water but also coffee and tea.
• Be mindful of your caffeine intake, as high amounts may increase water and sodium loss. It's recommended to limit caffeine to about 3 cups of coffee per day.
• Drink water with a teaspoon of salt stirred into it. This simple remedy can help alleviate keto flu symptoms within 15 to 30 minutes.
• Consume bone broth, bouillon, or stock, which are rich in electrolytes. You can also add a spoonful of salted butter to enhance the flavor and electrolyte content.
• Eat more spinach and other leafy greens, which are good sources of electrolytes.
• Take electrolyte supplements if needed to ensure adequate intake.

By addressing electrolyte deficiency, you can help alleviate sore throat symptoms and other unpleasant side effects of the keto flu.

Acid reflux

A ketogenic diet can be a double-edged sword when it comes to acid reflux. While it may help alleviate symptoms for some, it can also trigger or worsen acid reflux for others. Here's a detailed look at the connection between keto and acid reflux:

Understanding Acid Reflux

The Keto-Acid Reflux Connection

The keto diet's restriction of carbohydrates can have both positive and negative effects on acid reflux. On the one hand, keto's elimination of grain-based foods, particularly gluten, can help reduce inflammation in the gut and improve acid reflux symptoms. This is because gluten grains like wheat, rye, and barley are commonly associated with GERD and other autoimmune reactions.

However, the keto diet's emphasis on high-fat foods can potentially exacerbate acid reflux. Fatty foods can cause the muscles in the throat to relax, allowing more stomach acid to back up. Additionally, the stress of transitioning to a keto diet, coupled with dehydration and electrolyte imbalances, may trigger acid reflux or make existing reflux worse.

Managing Acid Reflux on Keto

For those who experience acid reflux while on a keto diet, there are several strategies to consider:

• Reduce fat intake: While keto is often associated with high-fat foods, it's important to remember that the primary requirement is the reduction of carbohydrates. By lowering fat intake, you may be able to reduce acid reflux symptoms.
• Choose fat sources carefully: Experiment with different sources of fat to identify any specific triggers. For example, try switching between butter and dairy products or fattier cuts of meat.
• Stay hydrated and maintain electrolyte balance: Dehydration and electrolyte imbalances can contribute to acid reflux. Be sure to drink plenty of fluids and replace lost electrolytes by salting your foods or taking supplements.
• Limit coffee: Coffee can aggravate acid reflux, so consider reducing your intake or switching to decaffeinated coffee.
• Sleep with your head elevated: This can help prevent stomach acid from flowing back up into the oesophagus while sleeping.
• Avoid eating close to bedtime: Give yourself at least two hours without eating or drinking before bed to reduce the risk of acid reflux during sleep.
• Try exogenous ketones: Using exogenous ketones during the transition to a keto diet may help alleviate acid reflux symptoms by supporting the body's ability to produce and utilise ketones more efficiently.

Dehydration

To combat dehydration, it is important to increase your salt and water intake. Drinking a glass of water with half a teaspoon of salt stirred into it can help alleviate keto flu symptoms within 15 to 30 minutes. You can also try drinking consommé, bouillon, bone broth, or chicken or beef stock with a spoonful of salted butter.

In addition, make sure you're drinking enough water. Aim for a minimum of 2.5 litres of fluid every day during your first week of keto. Coffee and tea also contribute to your fluid intake, but try to keep your caffeine intake modest, as high amounts may increase water and sodium loss.

By staying hydrated and ensuring adequate salt intake, you can help prevent dehydration-related sore throat issues while on a keto diet.

Allergies

If you are experiencing a sore throat while on the keto diet, it may be helpful to try some of the following remedies:

• Gargling warm salt water: This is a classic remedy that can help reduce inflammation and kill bacteria.
• Bone broth: Bone broth is comforting and packed with nutrients and minerals that can boost your immune system.
• Herbal teas: Teas like chamomile, ginger, or peppermint are naturally caffeine-free and carb-free, making them perfect for a keto diet. You can add a slice of lemon or a dash of cinnamon for extra flavor and soothing properties.
• Coconut oil: Swallowing a teaspoon of coconut oil or adding it to tea may help soothe the throat due to its anti-inflammatory properties.
• Apple cider vinegar: Mix a tablespoon of apple cider vinegar with a cup of warm water and gargle. It has antibacterial properties but can be strong, so dilute it according to your preference.

Additionally, staying properly hydrated and ensuring adequate sodium intake are important for preventing dehydration, which can also contribute to a sore throat.

If your sore throat persists or worsens, it is always best to consult with a healthcare professional for personalized advice and treatment options.

Frequently asked questions