Leena Watts
The keto diet is a popular low-carb, high-fat diet that has been associated with several health benefits. However, it can also cause some people to experience stomach aches and other gastrointestinal issues. This is sometimes referred to as the keto flu, which includes symptoms such as nausea, dizziness, sugar cravings, cramping, and diarrhoea or constipation. To alleviate these symptoms, some people recommend staying hydrated, drinking ginger tea, eating more fibre-rich vegetables, or taking supplements such as probiotics.
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What You'll Learn
Stay hydrated and drink plenty of water
Staying hydrated is crucial when on the keto diet, as dehydration is a common side effect. The keto diet involves eliminating carbohydrates, which hold your body's water and sodium, so it's easy to sweat and lose necessary electrolytes such as sodium, magnesium, potassium, and calcium.
To ensure you're staying hydrated, it's recommended to drink water as soon as you wake up and to continue drinking water throughout the day. A general guideline is to drink eight glasses of water a day, but this can vary depending on factors such as your location, activity level, and weight. One way to know if you're drinking enough water is to monitor the color of your urine, which should be light yellow or clear.
If you find it challenging to drink plain water regularly, there are a few tips that can help. These include carrying a water bottle with you at all times, setting reminders to drink water, infusing your water with fruits or herbs for flavor, and drinking water before and after meals. It's also important to avoid sugary drinks and replace them with water.
In addition to water, you can also stay hydrated by consuming other liquids such as low-sugar broths, juices, and sports drinks. Eating certain foods can also help with hydration. For example, berries like strawberries, raspberries, and blackberries are high in water and low in carbs, making them an excellent hydrating dessert or meal addition.
However, it's important to remember that hydration is about more than just water intake. Electrolytes like sodium, potassium, and magnesium are key to maintaining fluid balance in the body. When on the keto diet, it's easy to lose electrolytes, so it's important to include electrolyte-rich foods and drinks in your diet.
Overall, staying hydrated on the keto diet is crucial, and by following these tips and paying attention to your body's needs, you can ensure you're getting enough fluids and electrolytes to stay healthy.
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Eat foods with high fibre content
Stomach aches are a common symptom of the "keto flu," which is your body's response to entering ketosis and can often mimic the flu. This happens when your body, which usually burns carbohydrates (glucose) for energy, becomes confused due to a sudden reduction in carb intake. As a result, your body is depleted of stored glucose and transitions to burning fatty acids for energy, which is known as the metabolic process of ketosis.
One way to combat stomach aches and other symptoms of the keto flu is to ensure adequate hydration and mineral intake. Drinking plenty of water and adding electrolytes like salts, potassium, and magnesium to your diet can help alleviate stomach aches, cramps, and nausea.
Now, let's focus on dietary solutions with a high fiber content:
Avocados
Avocados are a great source of both fiber and healthy fats. A medium-sized avocado provides 10-13 grams of fiber. You can serve plain avocado or add a sprinkle of chili powder and a squeeze of lime juice for extra flavor.
Nuts
Nuts, such as pecans and almonds, are an excellent source of fiber and healthy fats. Almonds, in particular, are one of the most fiber-rich nuts, offering 3.5 grams of fiber per ounce (approximately 23 whole kernels). Pecans, on the other hand, provide 2.7 grams of fiber per ounce (19 halves) while being one of the lowest-carb nut options.
Artichokes
Artichokes are a surprisingly good source of fiber on the keto diet. One canned artichoke heart contains 1.7 grams of fiber and less than 1.9 grams of net carbs. You can use them as toppings, roast or grill them, or bake them with keto-friendly cheese.
Flax and Chia Seeds
Flax and chia seeds are excellent sources of fiber and can be added to various dishes. For every tablespoon of whole flax seeds, you get 3.5 grams of fiber, while chia seeds provide 4.1 grams. These seeds can also be ground into flour and used as a thickening agent for sauces or puddings.
Fermented Foods
Fermented foods, such as sauerkraut and kimchi, are packed with probiotics, which are great for gut health. They also offer flavor and are low in carbohydrates. A half cup of sauerkraut provides 2 grams of fiber and just over 1 gram of net carbs.
High-Fiber Vegetables
While the keto diet restricts starchy vegetables, there are still plenty of keto-friendly greens to choose from. Brussels sprouts and asparagus are excellent sources of soluble fiber, which can ease constipation and diarrhea. Soluble fiber turns into a soft, sticky gel during digestion, making it easier to have bowel movements. Additionally, it boosts good bacteria in your gut, which is linked to improved immunity and enhanced mood.
Unsweetened Cocoa Powder
Unsweetened cocoa powder is not just a source of fiber but also a tasty treat. One tablespoon of cocoa powder contains 2 grams of fiber. You can mix it with coconut oil or butter and a sugar substitute for a delicious, fiber-rich snack.
Remember, it is important to consult with your doctor or a nutritionist before making significant dietary changes or if you have any concerns about the keto diet's impact on your health.
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Consume foods rich in calcium
Consuming foods rich in calcium is important for maintaining strong bones and overall health. While dairy products like milk, cheese, and yogurt are known for their high calcium content, there are also many dairy-free sources of calcium. Here are some dietary suggestions to incorporate more calcium into your keto diet:
Firstly, seeds are excellent sources of calcium and offer additional nutritional benefits. Poppy, sesame, celery, and chia seeds are particularly rich in calcium. For instance, poppy seeds provide a substantial amount of calcium, with 242 mg per ounce (28 grams), contributing to 24% of the daily value (DV). Chia seeds, in addition to their calcium content, are a good source of plant-based omega-3 fatty acids.
Secondly, certain types of fish are excellent sources of calcium due to their edible bones. Sardines and canned salmon are notable examples, with a 3.75-ounce (92-gram) can of sardines providing a significant amount of calcium.
Additionally, rhubarb stands out as a calcium-rich food. A cup (122 grams) of raw rhubarb offers 105 mg of calcium, equivalent to about 10.5% of the DV. It is worth noting, however, that rhubarb contains oxalates, which can reduce calcium absorption. Research suggests that only around 5% of the calcium in rhubarb is absorbed by the body.
Fortified foods, such as cereals, can also help boost your calcium intake. These foods have been specifically prepared to contain additional calcium, making it easier to meet your daily calcium requirements.
Lastly, vitamin D plays a crucial role in enhancing calcium absorption in the body. If you're not getting sufficient sun exposure, consider taking vitamin D supplements or consuming vitamin D-rich foods like milk. By combining calcium-rich foods with adequate vitamin D intake, you can optimize calcium absorption and support your overall health.
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Take probiotics to manage gut bacteria
The keto diet is a drastic change from the usual way of eating for many people. It involves eating 70-80% of your calories as fat, including fatty fish, high-fat meats, avocados, oils, butter, and heavy cream. Carbohydrates are limited to less than 50 grams per day, which can be challenging as carbs are found not only in desserts and sweetened beverages but also in healthy, fibre-rich foods.
This sudden change in diet can lead to digestive issues, especially during the initial stages of the keto diet. High-fat foods can be harder to digest and may move more slowly through the GI tract, causing nausea, vomiting, stomach cramps, and diarrhea. The low-carb nature of the keto diet can also contribute to constipation. These symptoms usually improve by the fourth week, but some people continue to experience constipation while on the diet.
One way to manage these digestive issues is by taking probiotics to support gut health. Probiotics are live bacteria and yeasts that provide health benefits when taken at recommended doses. They are similar to the bacteria and yeasts found in a healthy microbiome, and taking them can enhance or restore your microbiome. Probiotics work best when paired with prebiotics, which are indigestible compounds found in many plant foods. Prebiotics act as food or fertiliser for probiotics, and some examples of prebiotic-rich foods include oats, barley, and under-ripe bananas. However, some prebiotic-rich foods are not keto-friendly due to their high-carb content, so it is recommended to choose lower-carb prebiotic sources.
Some probiotic manufacturers offer synbiotics, which combine prebiotics and probiotics in one supplement. When choosing a probiotic supplement, it is best to select one that addresses your individual symptoms. For example, if you are experiencing constipation, look for a probiotic containing strains such as Bifidobacterium lactis BB-12, Bifidobacterium lactis HN019, or Lactobacillus rhamnosus GG. These strains have been researched extensively for their effectiveness in relieving constipation. If you are suffering from diarrhea, the friendly yeast Saccharomyces boulardii supports normal bowel transit time and can be beneficial.
In addition to supplements, you can also include cultured and fermented foods in your diet to promote gut health. Options such as yogurt, sauerkraut, and kimchi provide live bacteria, although the amounts may not be as consistent or high as in probiotic supplements. Bone broth is another option that can be beneficial for gut health, and ginger is known to have gut-soothing properties.
By incorporating probiotics and prebiotics into your keto diet, you can help manage your gut bacteria and support a healthy digestive system.
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Avoid foods with high FODMAP content
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—a group of carbohydrates that can cause digestive issues for some people. FODMAPs tend to increase water content in the small intestine, increase gas production through fermentation, and can lead to excess production of short-chain fatty acids. This can result in abdominal pain, bloating, flatulence, and alterations in bowel habits.
Not everyone is sensitive to FODMAPs, but for those who are, reducing FODMAP intake can help manage problems like diarrhea and flatulence. High FODMAP foods include legumes and pulses, grains such as wheat, rye, and wholemeal bread, dairy products like soft cheeses, milk, and yogurt, and certain fruits such as apples, pears, and mangoes.
To avoid hidden sources of FODMAPs, it's important to read food labels and ingredient lists. Sugar-free mints and chewing gums, for example, may contain polyols such as sorbitol, mannitol, xylitol, or isomalt. Additionally, some sweeteners can increase the overall FODMAP content of a food.
If you're considering a low-FODMAP diet to manage your stomach issues, it's recommended that you seek guidance from a healthcare professional such as a gastroenterologist, registered dietician, or other specialists. They can help determine if a low-FODMAP diet is suitable for you and provide support throughout the process.
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Frequently asked questions
Stomach aches are a common side effect of the keto diet, especially in the early stages as your body adjusts to the new regimen. Eating more high-fibre vegetables or taking fibre supplements can help with constipation, a common cause of stomach pain. Drinking more water and staying hydrated can also help alleviate stomach aches.
Foods rich in FODMAPs, such as cauliflower, broccoli, garlic, onions, and cabbage, can cause stomach discomfort for some people. It may be helpful to reduce your intake of these foods if they trigger digestive issues.
Yes, drinking bone broth or ginger tea can help soothe an upset stomach. Staying hydrated is important, so drinking plenty of water is also recommended.
Taking a probiotic supplement can help support digestive health and reduce stomach aches. Electrolyte supplements can also help prevent cramps and nausea, which are common side effects of the keto diet.
