Keto Ice Cream And Gas: What's The Connection?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet that shifts your body's metabolism into ketosis, where it burns fat for energy instead of carbohydrates. While ice cream is typically not keto-friendly due to its high carb content, several keto-friendly ice cream brands have emerged, such as Halo Top, Edy's, Enlightened, So Delicious, and Rebel. These ice creams use sugar substitutes, such as sugar alcohols (xylitol, erythritol) and natural sweeteners (stevia, monk fruit) to reduce carb content. However, some people have reported experiencing gas and bloating after consuming keto ice cream due to the presence of lactose, chicory root fiber, and sugar alcohols like erythritol, which can act as a laxative and cause digestive issues in individuals with IBS or fructose intolerance.

Lactose intolerance

When people with lactose intolerance consume dairy, the lactose passes through the small intestine without being properly broken down. This can lead to a build-up of lactose in the digestive tract, resulting in uncomfortable symptoms such as bloating and gas.

The good news is that there are plenty of lactose-free ice cream options available, including:

• Lactose-free dairy ice cream: Made by adding synthetic lactase enzymes to break down the lactose or by filtering out the lactose from the milk.
• Dairy-free ice cream: Made with plant-based milk alternatives like almond, soy, or oat milk.
• Nut-free vegan ice cream: Made with coconut milk or other nut-free alternatives like rice or oat milk.
• Fruit-based frozen treats: Such as banana "nice cream" or fruit-based sorbets.
• Lactose-free gelato: While traditional gelato contains dairy, there are some lactose-free options made with coconut oil, egg yolks, or nut-based milk alternatives.
• Homemade lactose-free ice cream: You can easily make your own lactose-free ice cream at home using recipes that don't require an ice cream maker.

So, if you're following a keto diet and concerned about lactose intolerance, you have several options to enjoy delicious ice cream without the unpleasant side effects.

Erythritol

However, some people may find that erythritol causes digestive issues and bloating. This is because erythritol is not completely absorbed by the body and can ferment in the gut, leading to gas and bloating. Additionally, erythritol has a cooling effect, which means that it can make ice cream taste colder than it actually is. This can be off-putting for some people.

Overall, erythritol is a popular choice for sweetening keto ice cream, but it is important to be aware of the potential side effects and adjust the amount used accordingly.

Chicory root fiber

Gas and bloating are common side effects of eating ice cream, and this is often due to lactose, the natural sugar found in milk and milk-based products. However, keto-friendly ice cream may also cause these issues due to the inclusion of chicory root fiber, a common ingredient in keto snacks.

Chicory root is a plant from the dandelion family, often used as a coffee substitute due to its bitter, woody, and nutty flavour. It is also frequently added to keto bars, breads, and cereals to increase the fiber content. Inulin, which is extracted from chicory root, is a type of fiber that can be found in bananas and Jerusalem artichokes. When extracted from chicory root, it contains fewer carbohydrates, making it ideal for a ketogenic diet.

However, chicory root fiber can cause digestive issues for some people. It is processed and breaks down quickly in the large intestine, which can trigger symptoms such as gas, bloating, abdominal pain, and gut rumbling. People with irritable bowel syndrome (IBS) or sensitive stomachs may be especially prone to these negative effects. Additionally, those with allergies to ragweed may also react to chicory root, as they are in the same plant family.

The acceptable intake of inulin to avoid gastrointestinal distress is up to 10 grams per day for healthy young adults. However, this amount may vary depending on individual tolerance, with some people experiencing gas and bloating at lower doses. It is recommended to start with a smaller dose and gradually increase it if needed.

In summary, while chicory root fiber is a popular ingredient in keto snacks due to its low-carbohydrate content, it can cause digestive issues such as gas and bloating for some individuals. It is important to monitor your consumption of chicory root fiber and adjust your diet accordingly if you experience any negative side effects.

Sugar alcohols

Erythritol is a sugar alcohol that is about 60-80% as sweet as table sugar. It is often used in keto ice cream, but it is not as sweet as sugar, so it is sometimes combined with other artificial sweeteners. Erythritol is recognised as a "sugar substitute" by the Food and Drug Administration (FDA).

Other sugar alcohols include xylitol, which is highly toxic to dogs, and allulose, which the FDA has exempted from being included in total sugar counts on nutrition labels.

High-fat content

The ketogenic (keto) diet is high in fat, moderate in protein, and low in carbohydrates. The goal of the keto diet is to shift your metabolism into ketosis, where your body burns ketones instead of glycogen for fuel. This means that your body is using fat—either body fat or dietary fat—instead of sugar or carbs.

Ice cream, with its high-fat content, is a keto-friendly treat. The cream in ice cream is perfectly okay on a keto diet, but sugars and added high-carb ingredients could throw you out of ketosis. Heavy whipping cream, for example, has less than 1 gram of a carbohydrate per fluid ounce and under 1 gram of protein. However, the high-fat content in keto ice cream could lead to digestive issues for some people.

One possible issue caused by the high-fat content of keto ice cream is bloating and gas. Some people have reported experiencing gas, bloating, constipation, and pain after consuming keto ice cream brands like Rebel. While the specific cause of these issues is unclear, it could be related to the high-fat content of the ice cream. Eating a large amount of fat can lead to digestive distress, and for those with sensitive stomachs, it may be difficult to tolerate.

Another potential issue with keto ice cream is weight loss stagnation. Some people have reported that while keto ice cream did not kick them out of ketosis, consuming a whole pint of it stalled their weight loss, leading them to cut it out completely.

It is important to note that individual experiences with keto ice cream may vary. While some people experience digestive issues and weight loss plateaus, others do not face any unpleasant gut effects or hinder their weight loss journey. It is always advisable to consult a healthcare professional before starting any new diet, including the keto diet.

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