Madeleine Hull
The ketogenic diet is a low-carbohydrate method of eating that has gained popularity for weight loss and health improvement. However, switching to a very low-carb diet can be challenging, and some people experience a set of symptoms known as the keto flu, which can include nausea and vomiting. While the keto diet is generally considered safe, it's not suitable for everyone, and some individuals may need to gradually reduce carbohydrates to minimize side effects. If you're feeling unwell and experiencing vomiting, it's important to stay hydrated and replenish electrolytes. Foods such as broth, steamed cauliflower, and other bland vegetables are recommended. Additionally, nuts like almonds or peanuts can help with an upset stomach. It's also suggested to avoid dairy products if you have a fever, as they may increase nausea.
What to eat on keto when throwing up
| Characteristics | Values |
|---|---|
| Foods to eat | Broth, steamed cauliflower, bland vegetables, cucumber slices, avocado, soft-boiled eggs, yogurt, mashed cauliflower |
| Foods to avoid | Dairy, especially with fever |
| Other recommendations | Drink water, take electrolytes, avoid eating too many calories |
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Try sipping water and broth
Vomiting is a useful way for your body to get rid of toxins and poisons. However, it can lead to dehydration, which can leave you feeling weak, dizzy, and fatigued. To prevent dehydration, it is important to sip small amounts of water throughout the day.
If you are throwing up, start by sipping water every 15 minutes for three to four hours. You can also suck on ice chips. After that, you can drink clear fluids like diluted juices and ginger ale. Broths are also a good option to sip on when you are feeling nauseous. They are easy to digest and can help rehydrate your body. Broths such as chicken or beef broth contain sodium and other electrolytes that can help rehydrate your body effectively. They can also boost your immune system and provide essential nutrients.
If you are on the keto diet, you can have broth with light vegetables. However, it is important to avoid dairy products as they can make you feel more nauseous. After you are able to keep the broth down, you can transition to steamed cauliflower or other bland vegetables.
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Avoid dairy
When you're feeling nauseous or are throwing up, it's best to avoid dairy. Dairy products can make you feel more nauseous, especially if you have a fever. Instead, try sipping on water every 15 minutes until you can keep it down, and then transition to broth. If you're feeling up to it, you can try steamed cauliflower or other bland vegetables.
The keto diet is a low-carbohydrate method of eating that can help with various health issues. However, it's a significant change for your body, and some people experience a range of mild to severe symptoms, commonly known as the "keto flu." These symptoms can include nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, and trouble sleeping. They typically occur when you drastically cut down on carbs, and your body enters ketosis, burning fatty acids for energy instead of glucose.
To avoid or alleviate the keto flu, try reducing carbohydrates gradually instead of all at once. This can help make the transition smoother and decrease symptoms. Ensure you're staying hydrated and getting enough electrolytes, salts, potassium, and magnesium. You can also try increasing your intake of healthy fats, as low calories can lead to keto flu symptoms. However, be cautious not to go low-carb and low-fat simultaneously.
If you're experiencing nausea or vomiting, it's essential to listen to your body and make adjustments as needed. While the keto diet may be beneficial for many people, it's not suitable for everyone. Consult with a healthcare professional if you're concerned about any symptoms you're experiencing or before making significant dietary changes.
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Eat nuts
If you're feeling nauseous and unwell on the keto diet, it's recommended that you focus on drinking fluids and staying hydrated, rather than eating. You can sip water, or try salted bone broth or chicken broth to help with nausea.
However, if you're looking for a snack to help with an upset stomach, nuts are a great option. Nuts are a keto-friendly food as they are high in fat, contain a moderate amount of protein, and are very low in net carbs. They are also packed with micronutrients such as antioxidants, vitamins, and minerals.
Almonds, pecans, walnuts, and brazils are all good choices. These nuts deliver everything you need in one bite-sized package. Just be sure to avoid peanuts and cashews, as these have a high protein content and more net carbs, making them unsuitable for the keto diet.
Nuts can be a convenient and nutritious snack when you're feeling unwell and can help you stick to the keto diet without having to worry about falling out of ketosis.
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Try fasting
If you are feeling nauseous and are experiencing vomiting on a keto diet, it might be a good idea to try fasting for a short period. This is because the keto diet is a very low-carbohydrate method of eating, and transitioning to this diet can be a shock to the body. This transition period can be difficult, and some people experience keto flu, which can include vomiting.
Fasting can help you recover from vomiting more quickly. It is important to stay hydrated, so start by sipping water every 15 minutes until you can keep it down. You can then move on to drinking broth, which will help you stay hydrated and replace lost sodium. If you are able to keep the broth down, you can try steamed or mashed cauliflower, or another bland vegetable.
If you are feeling hungry, it is important to eat something. Try to stick to light meals of simple foods, and expect to feel hungry and somewhat weak. Good options include scrambled eggs with butter, salt, and pepper; bone broth and chicken broth; full-fat Greek yogurt with berries; and avocados. As your nausea subsides, you can start to eat more robust foods.
It is important to listen to your body and not force yourself to fast if you are feeling unwell. If your symptoms persist or worsen, it is important to contact your doctor.
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Avoid BRAT foods
If you're feeling sick on keto, it's best to avoid the BRAT diet, which stands for Bananas, Rice, Apples, and Toast. These foods are all high in carbs and are not recommended for a keto diet. Instead, opt for easy-to-digest, keto-friendly foods like broth, steamed cauliflower, or other bland vegetables. You can also try nuts like almonds or peanuts, which can help settle an upset stomach.
The BRAT diet was once recommended for treating nausea, vomiting, and diarrhea due to its bland and gentle nature on the stomach. However, it is no longer advised because of its restrictive nature and lack of nutritional variety. While it may be a helpful transition to eating solid foods again after an illness, it is not the best option for treating stomach issues.
Bland, low-fiber foods that are easy to digest are typically recommended for upset stomachs. This includes foods like soft fruits (such as bananas, applesauce, avocado, or canned fruit in water), steamed or boiled vegetables (like carrots, green beans, or squash), and low-fiber starches (such as white rice or crackers).
It's important to stay hydrated when you're vomiting, so be sure to sip on fluids like bone broth, coconut water, or weak tea. You can also try an oral rehydration solution to prevent dehydration: mix 1 liter of clean or boiled water with 1/2 teaspoon of salt and 6 teaspoons of sugar.
Remember, if your symptoms last more than 24 hours or you cannot hold down clear liquids, consult your healthcare provider.
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Frequently asked questions
It is recommended to start with small sips of water every 15 minutes until you can keep it down for 15 minutes. Then transition to broth. If broth is well-tolerated after an hour or so, steamed cauliflower or another bland vegetable should be alright. It is also suggested to avoid dairy, especially if you have a fever, as it may cause more nausea.
Some other food and drink options to slowly introduce are tea, soup, mashed avocado, yogurt, soft scrambled eggs, and mashed cauliflower. It is also recommended to add plenty of electrolytes like salts, potassium, and magnesium to your diet to stop cramps and nausea.
Symptoms of keto flu include nausea, dizziness, sugar cravings, cramping, muscle soreness, irritability, diarrhea or constipation, trouble sleeping, poor focus and concentration, and brain fog. These symptoms are caused by your body's response to entering ketosis, which can often mimic flu symptoms.
To reduce the symptoms of keto flu, it is recommended to increase your fat consumption to help speed up the transition of burning fat instead of glucose for fuel. Try snacking on half an avocado and some bacon, or loading up on egg yolks. Additionally, make sure to stay hydrated by drinking lots of water.
