Milly Gaines
When dealing with an upset stomach on a keto diet, it is recommended to focus on staying hydrated and consuming foods that are easy to digest. Electrolyte-rich drinks like Gatorade Zero, Powerade Zero, or broth can help replenish lost electrolytes and provide sodium. Consuming bland and soft foods in smaller portions is also suggested to avoid upsetting the stomach further. Additionally, some recommend fasting for a brief period to give the digestive system a rest. Probiotics and prebiotics can aid in restoring gut health, and digestive enzymes may help with digestion. It is also important to be mindful of common issues on a keto diet, such as consuming too much protein or the wrong types of fats, which can lead to gastrointestinal distress.
What to eat for an upset stomach on keto
| Characteristics | Values |
|---|---|
| Liquids | Water, chicken broth, bouillon cubes, coconut water, pickle juice, ginger tea, ginger ale, sports drinks (Powerade Zero, Gatorade Zero, Coca-Cola) |
| Bland foods | Crackers, chicken, eggs, peanut butter, almonds, avocado, yogurt, spinach, radishes, bell peppers, olive oil, soft cheese, steamed vegetables, roasted vegetables |
| Probiotics | Probiotic supplements, kimchi, sauerkraut, yogurt, kefir, miso soup |
| Fiber-rich foods | Cruciferous vegetables, leafy greens, nuts, seeds, whole foods |
| Other | Activated charcoal, baking soda, digestive enzymes, prebiotics |
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What You'll Learn
Bland foods and liquids
When dealing with an upset stomach, it is recommended to stick to bland foods and liquids that are easy to digest and will not further upset your stomach. Here are some suggestions for bland foods and liquids that can be helpful when you are feeling unwell:
Liquids:
- Water: Staying hydrated is important, especially if you are experiencing diarrhea or vomiting.
- Broth: Chicken broth or bone broth is recommended by many people for an upset stomach. It provides sodium and electrolytes, which can be lost through diarrhea or vomiting. You can also add beaten eggs to the broth as it boils to make a simple egg drop soup.
- Electrolyte Drinks: Drinks like Gatorade Zero or Powerade Zero can help replenish electrolytes and provide some carbohydrates for energy.
- Ginger Tea: Ginger has natural stomach-soothing properties, and ginger tea can be calming for an upset stomach.
- Coconut Water: Coconut water is a good source of electrolytes and can be a refreshing alternative to plain water.
Bland Foods:
- Crackers: Plain, dry crackers can help settle an upset stomach, especially if you are experiencing nausea. Look for low-carb or keto-friendly options like Know Thins.
- Plain Chicken: Chicken is a good source of lean protein and can be easily digested when cooked without heavy sauces or spices.
- White Rice: White rice is a bland, starchy food that can be easy on the stomach and provide some carbohydrates for energy.
- Bananas: Bananas are a good source of potassium, which can be lost through diarrhea or vomiting. They are also gentle on the stomach.
- Oatmeal: Oatmeal is a bland, filling option that can be soothing for the stomach. It is also a good source of soluble fiber, which can help with digestion.
Remember, it is important to listen to your body and eat what feels comfortable for you. If you are not hungry or have nausea, it is okay to stick to liquids until you feel up to eating solid foods again.
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Probiotics and prebiotics
Probiotics are live bacteria and yeasts that provide health benefits when consumed in the right doses. They are the same or similar to those found in a healthy microbiome. Probiotics work best when paired with prebiotics, which are indigestible compounds found in many plant foods. Prebiotics are a source of food or fertiliser for your probiotics.
Some prebiotic-rich foods, such as oats, barley, and under-ripe bananas, are not keto-friendly, so choose lower-carb prebiotic foods such as onions and garlic. Prebiotics can also be found in supplements paired with probiotics, known as synbiotics.
Probiotics can be taken as supplements or consumed through cultured and fermented foods such as yoghurt, kimchi, and sauerkraut, which provide live bacteria, although not in the same consistent and high amounts as supplements.
Some studies have found that a low-carb diet can reduce total bacterial levels and bacterial diversity, as well as negatively affect intestinal inflammation. However, other studies suggest that a low-carb diet can help improve imbalanced gut microbiota.
Probiotics can be used to protect your gut microbiome from any adverse effects of the keto diet, which is often low in fibre, contributing to constipation. Probiotics can also be used to treat occasional constipation and diarrhoea.
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Avoid sugar alcohols
When following a keto diet, it is important to be mindful of the types of foods and drinks you consume, especially when dealing with an upset stomach. One category of food products to be cautious about is sugar alcohols.
Sugar alcohols are sugar substitutes commonly found in products marketed as "low-carb," "sugar-free," or "keto-friendly." They stimulate the tongue's sweet taste buds, providing flavor without the extra sugar or calories. While they can be a good option for those watching their sugar intake, they can also cause digestive issues for some individuals.
Sugar alcohols like xylitol, erythritol, and malitol have been associated with stomach pain, bloating, gas, diarrhea, and other unpleasant gastrointestinal symptoms. These symptoms can last for several days and vary in intensity. Some people may be more sensitive to these compounds than others. Additionally, sugar alcohols have been linked to an increased risk of heart attack and stroke due to their potential impact on blood clotting.
To avoid potential stomach discomfort and other health risks, it is advisable to limit or avoid sugar alcohols, especially when dealing with an upset stomach while on a keto diet. Instead, opt for natural sweeteners like stevia, monk fruit, or allulose, which have been reported to have fewer gastrointestinal side effects. Making your own keto-friendly desserts or choosing products with these alternative sweeteners can be a safer option.
It is worth noting that everyone's tolerance to sugar alcohols may vary, and while they can be beneficial for managing sugar intake, consuming them in moderation and being mindful of your body's reactions is essential.
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High-quality animal foods
When dealing with an upset stomach while on a keto diet, it is recommended to focus on high-quality animal foods that provide essential nutrients for gut and digestive health. Here are some suggestions:
Bone Broth: Bone broth is a nourishing option that can help soothe an upset stomach. It is a good source of sodium and electrolytes, which your body needs when you're unwell. You can make bone broth at home or purchase it from stores like Costco. Bone broth can be consumed as-is or used as a base for soups and other recipes.
Meat and Poultry: Lean meats and poultry, such as chicken and bacon, are gentle on the stomach and provide essential proteins. They can be boiled, roasted, or added to soups and broths.
Eggs: Eggs are a gentle and nutritious option for an upset stomach. They are a good source of protein and can be prepared in various ways, such as boiled, scrambled, or dropped into a soup.
Fish: Oily fish like salmon and mackerel are rich in omega-3 fatty acids, which have anti-inflammatory properties that can aid digestion. They can be grilled, baked, or consumed in the form of fish oil supplements.
Dairy: While some people choose to avoid dairy when their stomach is upset, others find that full-fat dairy products like grass-fed butter and high-fat cheese can be soothing and provide necessary fats. Additionally, yogurt with live and active cultures can act as a probiotic, aiding in digestive health.
It is important to listen to your body and choose foods that you tolerate well. Everyone's digestive system is unique, so experiment with different high-quality animal foods to discover what works best for your upset stomach.
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Electrolytes and water
Electrolytes are essential when you are experiencing an upset stomach on a keto diet. Diarrhea, a common symptom of an upset stomach, can deplete your body's electrolytes, so it is important to replenish them. You can get electrolytes from food or powders mixed with water. Some good sources of electrolytes include bone broth, chicken broth, and Gatorade Zero.
Drinking plenty of water is also crucial when dealing with an upset stomach on keto. Water helps to prevent dehydration, which can be a concern when experiencing diarrhea or vomiting. It is recommended to drink water with electrolytes to get the most benefit.
In addition to water and electrolytes, there are other strategies to soothe an upset stomach on keto. Some people recommend fasting or sticking to bland foods that are easy to digest, such as chicken broth or keto-friendly crackers. Others suggest consuming MCT oil, which can provide relief and help maintain ketosis. Probiotics and prebiotics can also be helpful for digestive issues, and are found in foods like sauerkraut, kimchi, and yogurt.
It is important to note that everyone's experience with keto and upset stomachs may vary. Some people may find relief in specific foods or strategies that others do not. It is always a good idea to listen to your body and consult with a healthcare professional if symptoms persist or become severe.
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Frequently asked questions
It is recommended to eat bland foods in smaller portions and only when hungry. Some keto-friendly options include chicken broth, eggs, almonds, peanut butter, and yogurt.
It is important to stay hydrated and replenish electrolytes. Drinking water, Powerade Zero, or Gatorade Zero are good options.
Sugar alcohols, such as xylitol, sorbitol, and maltitol, are common in sugar-free desserts and can cause gastrointestinal distress. Consuming too much protein or the wrong sources of dietary fats, such as vegetable and seed oils high in omega-6 fats, may also lead to an upset stomach.
