Keto Foods: Easy On Upset Stomachs

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. It can cause gastrointestinal (GI) issues, such as constipation, diarrhoea, bloating, abdominal cramps, and pain. To relieve these symptoms, it is recommended to eat more fibre, such as greens, cucumbers, broccoli, and cabbage, and to consume less dairy. Staying hydrated is also important, as is adding probiotics and prebiotics to the diet.

Broth and eggs

If you're feeling nauseous, it's best to keep things simple and not force yourself to eat if you're not hungry. Start with broth and then, if you're feeling up to it, add some eggs for extra nutrition. You can also add vegetables like zucchini or mushrooms to your broth for texture, but be cautious with high-FODMAP vegetables like cauliflower, broccoli, garlic, and onions, as these can be hard to digest and cause digestive issues.

Here's a recipe for egg drop soup that might be helpful:

Ingredients:

• Chicken broth (bone broth or regular)
• Eggs
• Garlic (optional)
• Onion (optional)
• Salt and pepper to taste

Directions:

• Warm some oil in a saucepan and add garlic and onion (if using). Sauté until the onion is soft and clear.
• Add water and chicken broth and bring to a boil.
• Season the broth with salt and pepper.
• Beat the eggs in a separate bowl and then slowly pour them into the boiling broth, stirring constantly.
• Continue stirring until the eggs are cooked, creating thin strands in the broth.
• Serve and enjoy!

This simple and comforting dish is a great option when you're not feeling well and need something easy on your stomach. Remember to listen to your body and adjust the recipe as needed.

Kefir and yoghurt

Kefir is a drink made by soaking kefir grains in liquid, which can be fruit juice or milk. It is usually sold in the dairy section and often has sugar added to it to mask the flavour. It is thinner in consistency than yoghurt and is typically served as a drink. The fermentation process reduces the lactose content, so it may be suitable for those with lactose intolerance. However, it is important to note that this is not guaranteed.

Kefir is an excellent source of amino acids, minerals, and vitamins, and it offers a wide range of different probiotic microorganisms and yeast. It has been used for thousands of years to treat various health issues, and it is especially beneficial for those with IBS or irritable bowel syndrome. Regular consumption of kefir can help to reduce levels of harmful gut bacteria, boost the immune system, promote gut health, and improve overall health.

Yoghurt, on the other hand, typically contains only one type of gut-friendly bacteria. It is thicker in consistency and is usually eaten with a spoon rather than drunk. Like kefir, yoghurt is a good source of gut-friendly bacteria, which can help to improve gut health and promote good bacterial balance in the intestines.

Both kefir and yoghurt can be beneficial for an upset stomach, especially if it is related to gut health issues such as IBS. However, it is important to note that kefir and yoghurt may not be suitable for everyone. For example, those with a compromised immune system or lactose intolerance may experience negative side effects such as cramping, bloating, diarrhoea, nausea, and abdominal pain.

If you are considering adding kefir or yoghurt to your diet to help with an upset stomach, it is recommended to start slowly and see how your body reacts. Additionally, it is always a good idea to consult with a healthcare professional before making any significant changes to your diet.

Low-carb crackers

If you're feeling a bit delicate, it's important to listen to your body and eat what you can tolerate. It's also a good idea to keep well hydrated.

If you're looking for keto-friendly crackers to eat when you're feeling unwell, there are plenty of options. Here are some recipes for low-carb crackers that might be gentle on your stomach:

Almond Flour Crackers

These crackers are made with just two simple ingredients: almond flour and eggs. You can also add salt to taste, and other flavourings such as sesame seeds, poppy seeds, rosemary, basil, parsley, garlic powder, Italian seasoning, sun-dried tomatoes, cinnamon, or vanilla extract.

To make these crackers, preheat your oven to 350 degrees F (177 degrees C). Line a baking sheet with parchment paper. Mix the almond flour and salt in a large bowl. Add the egg and mix well, until a dough forms. You can also mix in a food processor. Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out the dough into a large rectangle. Cut the dough into smaller rectangles with a pizza cutter or sharp knife. Prick with a fork or toothpick if desired. Place on the lined baking sheet and bake for 8-12 minutes, until golden. Leave to cool—they will crisp up more as they cool.

Fathead Dough Crackers

These crackers are made with a mixture of almond flour, cream cheese, mozzarella, and egg, known as fathead dough. You can add ranch seasoning and red pepper flakes for extra flavour.

To make these crackers, add the cream cheese and mozzarella to a microwave-safe bowl and microwave in 30-second intervals until melted. Stir the cheese until smooth, then stir in the egg, almond flour, ranch seasoning, and red pepper flakes. The mixture will be thick and sticky, but keep working it until it forms a dough. Place the dough onto a sheet of parchment paper and top with another sheet. Roll the dough out to about 1/4 inch thick. Use a sharp knife or pizza cutter to cut the dough into 1-inch squares. Transfer the crackers to a parchment-lined baking sheet and bake for 5 minutes. Flip the crackers, then bake for another 5 minutes. Cool before serving.

Keto Crackers with Sunflower Seed Flour

If you can't tolerate almond flour, you can substitute sunflower seed flour or another type of nut flour (not coconut flour). Simply combine the flour with an egg and your choice of flavourings, such as salt, pepper, sesame seeds, parmesan cheese, bagel seasoning, garlic powder, Italian seasoning, or red pepper flakes. Roll out the dough and cut into crackers, then bake in the oven at 300F for 18-20 minutes.

These crackers are a great option when you're feeling unwell, and can be enjoyed with dips, on a cheese board, or as part of a homemade Lunchable.

Peanut butter

However, it is important to be mindful of the type of peanut butter you are consuming. Some peanut butter products contain added sugars, which increase the carb content. Therefore, it is best to stick to natural, unsweetened peanut butter. Additionally, be mindful of portion sizes, as peanut butter is high in calories. A standard serving size is 2 tablespoons (32 grams).

• Once Again Creamy Peanut Butter
• Santa Cruz Organics Creamy Light Roasted Peanut Butter
• Smucker's Natural Chunky Peanut Butter
• Adam's Organic Crunchy Peanut Butter

If you are allergic to peanuts, you can try sunflower seed butter or tahini as nut-free alternatives.

Bananas

Firstly, it is important to understand the nutritional composition of bananas. A medium-sized banana contains 27 grams of carbohydrates, 14 grams of sugar, and only three grams of fibre. This means that bananas are likely to spike your blood sugar levels and kick you out of ketosis. As such, they do not fit too well into a keto or low-carb diet.

However, bananas do provide several health benefits. They are a good source of potassium and vitamin B6, and can be beneficial if your diet allows for a higher carb intake. If you are on a low-carb diet, you can get these vitamins and minerals from other fresh fruits and vegetables, such as cruciferous vegetables like cauliflower, broccoli, and cabbage.

If you want to include bananas in your low-carb or keto diet, there are a few options. You can use natural banana extract, which provides an authentic banana flavour without the carbs or sugar. Banana extract can be added to various recipes, such as keto collagen chocolate smoothies, silky keto chocolate cream pie, or strawberry cream cheese fat bombs. It is important to start with a small amount, as a little goes a long way. Additionally, be sure to choose a natural extract, as artificial banana extracts can have an off-putting taste and contain questionable ingredients.

Another option is to make keto banana bread, which uses both banana extract and real bananas to create a moist, delicious banana bread that is low in carbs. Green bananas, which are normal yellow bananas that haven't yet ripened, are lower in carbs than ripe bananas. They are also a good source of resistant starch, which can improve digestive health and aid in weight loss. However, it can be challenging to gauge their exact carb count, and they are less sweet and more astringent. Therefore, it is best to use them sparingly to avoid consuming too many carbs.

When substituting bananas in low-carb baking, avocados or chia seeds can be used as a base. Avocados have a similar texture and moisture content to ripe bananas. To replace a medium banana, use 1/3 of an avocado and 1/4 teaspoon of natural banana extract. Alternatively, you can use chia seeds soaked in water to create a gelatinous texture similar to banana. As a rule of thumb, use one part chia seeds to four parts water and soak for about 20 minutes. Then, mix in 1/4 teaspoon of banana extract and use the mixture as a 1:1 substitution for banana.

In conclusion, while bananas are high in carbs and sugar, there are ways to incorporate them into a keto diet in moderation. By using banana extract, keto-friendly recipes, or low-carb substitutes, you can enjoy the taste of bananas without compromising your ketosis state.

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