Milly Gaines
The ketogenic diet is a low-carbohydrate method of eating that can help with various health issues, including diabetes, epilepsy, autoimmune disorders, and hormonal imbalances. Staying keto while sick with a stomach bug can be challenging, but it is possible and may even aid in faster recovery. Recommended foods and drinks include bone broth, keto porridge, eggs, ginger tea, and staying hydrated with water or electrolyte-rich drinks. Some suggest temporarily discontinuing keto during illness, prioritizing eating whatever is tolerable, and then returning to the diet after recovery.
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What You'll Learn
Bone broth
Additionally, bone broth can help you feel fuller for longer without consuming many calories. It is also a great way to quickly replenish your body's nutrient levels. For those on the keto diet, bone broth can be a versatile and nourishing option to support your health and keep your body in ketosis.
- Sip bone broth on its own to help alleviate symptoms of nausea and dizziness.
- Make egg drop soup by adding beaten eggs to heated bone broth.
- Add vegetables like zucchini or mushrooms to your bone broth for some texture.
- Create a keto-friendly bone broth by blending bone broth with full-fat coconut milk and turmeric.
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Keto porridge
When you're feeling under the weather, it's important to listen to your body and eat what you can tolerate. While keto dieters might typically turn to chicken broth, eggs, and nut butter when they're unwell, you may want to consider a keto porridge to soothe your stomach bug.
Ingredients:
- 2 tablespoons almond flour
- 2 tablespoons flax meal (ground flaxseed)
- 2 tablespoons whey protein powder
- 1/2 cup water
- 1/4 cup almond milk (or another nut milk)
Optional Ingredients:
- Berries
- Cinnamon
- Erythritol or monk fruit sweetener
Instructions:
- Mix the dry ingredients (almond flour, flax meal, and whey protein powder) in a bowl.
- Add the water and almond milk, and stir until well combined.
- Cook the mixture in the microwave for 1-2 minutes or on the stovetop over medium heat until it thickens to your desired consistency.
- If cooking on the stovetop, whisk continuously to prevent lumps.
- If the porridge becomes too thick, add a little extra nut milk or water to loosen it.
- Pour into a bowl and top with your choice of toppings, such as berries, cinnamon, or a low-carb sweetener.
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Electrolytes
If you're struggling to keep anything down, you can try sipping on electrolyte water or sports drinks like Powerade Zero, Pedialyte, or Gatorade. These drinks will help to replace lost electrolytes and keep you hydrated. You can also try coconut water, but be sure to choose the unsweetened variety.
Some people recommend adding a little salt under your tongue if you're feeling unwell, as this can help provide a quick boost of electrolytes and sodium.
It's important to listen to your body and not force yourself to eat if you're not hungry. Focus on getting enough liquids, and if you can manage solids, try to stick to bland, easily digestible foods that won't upset your stomach further.
Once you're feeling better, you can gradually reintroduce keto-friendly foods and get back on track with your diet.
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Bland foods
When dealing with a stomach bug while on a keto diet, it is recommended to stick to bland foods that are easy to digest and won't upset your stomach further. Here are some suggestions for bland foods that can be helpful:
Bone Broth or Chicken Broth: Bone broth or chicken broth is a popular choice when dealing with an upset stomach. It provides your body with the necessary sodium and electrolytes. You can also add beaten eggs to the boiling broth to make egg drop soup, a comforting option when you're sick.
Crackers: Keto-friendly crackers, such as Know Thins, are a good bland snack option. They are low in carbs and can be paired with peanut butter or Swiss cheese for added protein and fat, which can help you feel satisfied with smaller portions.
MCT Oil: MCT oil can be a helpful addition to your diet when dealing with a stomach bug. It can provide a sense of fullness and soothe an aching stomach. It can be added to coffee or taken on its own.
Nuts and Nut Butter: Almonds and other nuts or nut butter can be a good source of protein and healthy fats. However, some people may find that nuts upset their stomach, so it's best to start with a small portion and see how your body reacts.
Pickle Juice: Drinking a small amount of pickle juice can be a good way to get some sodium and electrolytes. However, be cautious as it may be too acidic for an already upset stomach.
Plain Yogurt: If you can handle dairy, plain yogurt (Greek or regular) can be a good option for replenishing beneficial bacteria in your gut.
It's important to listen to your body and eat what you can tolerate. If you're not hungry, don't force yourself to eat. Focus on staying hydrated by drinking plenty of water or electrolyte-rich beverages.
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Natural remedies
While there is no specific treatment for a stomach bug, natural remedies can help manage symptoms and prevent complications. Here are some natural ways to relieve an upset stomach while on a keto diet:
Fluids and Electrolytes
It is crucial to drink plenty of fluids, especially water, to prevent dehydration caused by vomiting and diarrhea. Broths, such as chicken broth, can also provide necessary sodium and electrolytes.
Bland Foods
Stick to bland foods that are easy to digest and don't upset your stomach further. If you can tolerate solids, try keto-friendly options like chicken or eggs.
Probiotics
Probiotics can help shorten the duration of certain stomach flu symptoms. Consider taking a probiotic supplement or eating probiotic-rich foods like yogurt (if dairy is tolerated).
Ginger
Ginger is a natural remedy for nausea. Try drinking ginger tea or adding ginger extract to your water.
Activated Charcoal and Bentonite Clay
On an empty stomach, mix activated charcoal and bentonite clay with water. This can help absorb toxins and relieve intestinal issues.
MCT Oil
MCT oil can provide a sense of fullness and soothe an upset stomach. It can be added to coffee or taken on its own.
Remember to listen to your body and only eat when you're hungry. It's also important to get plenty of rest and use a heating pad to relieve abdominal cramping.
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Frequently asked questions
It is possible to stay keto when dealing with a stomach bug. Some keto-friendly foods that are gentle on the stomach include:
- Bone broth
- Keto porridge
- Eggs
- Chicken broth
- Electrolytes
- Aloe juice
- Water kefir
- Lemon and ginger in sparkling water
If you are feeling nauseous, it is best to stick to bland foods and smaller portions. Some suggestions include:
- Chicken bone broth
- Low-carb crackers
- MCT oil
- Keto-friendly snacks
It is important to stay hydrated when you have a stomach bug. Here are some keto-friendly liquids to consume:
- Water
- Lemon and ginger tea
- Bone broth
- Aloe juice
- Water kefir
After recovering from a stomach bug, it is important to ease back into solid foods. Some keto-friendly options include:
- Eggs
- Chicken
- Vegetables
- Keto bread made with coconut or almond flour
