Brenda Khan
Nausea is a common symptom of the keto flu, which is the body's response to entering ketosis and can include other symptoms such as stomach aches, dizziness, sugar cravings, cramping, and diarrhoea. To combat nausea when on a keto diet, it is recommended to eat foods that are easy on the stomach such as ginger, mint, broth, chamomile tea, and low-fat foods. For those who can tolerate it, it is advised to continue the keto diet as prescribed, with reduced-calorie meals such as broth, and to increase electrolyte intake.
What to eat when nauseous on keto:
| Characteristics | Values |
|---|---|
| Fluids | Water, ginger tea, broth, ginger ale, sports drinks |
| Foods | Ginger, mint, crackers, bread, saltines, pretzels, starchy foods, low-fat foods, avocado, bacon, egg yolks |
| Keto-friendly herbal tea | Chamomile |
| Electrolytes | Salts, potassium, magnesium |
| Supplements | Lipase, betaine HCL, digestive enzymes |
| Medication | Zofran, Phenergan |
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What You'll Learn
Ginger products, such as tea, capsules, or candy
Ginger is a flowering plant that is widely used as a spice and a natural remedy for various ailments. It has been used for centuries in traditional medicine for its anti-inflammatory and digestive properties. Ginger is also known to help relieve nausea and aid digestion. It is a good source of dietary fibre and is packed with vitamins and minerals such as vitamin C, vitamin B6, vitamin E, potassium, manganese, and magnesium.
Ginger tea is a popular way to consume ginger and can be made by peeling and chopping fresh ginger and then steeping it in hot water. Ginger tea is great for digestion and can help settle an upset stomach. It is also effective in providing relief from nausea. Ginger capsules are another way to consume ginger and can be convenient if you don't enjoy the taste of ginger tea or don't have access to fresh ginger.
Ginger candies are also available, which can be a tasty way to enjoy the benefits of ginger. Sugar-free options are also available for those on a keto diet. For example, Gin Gins are sugar-free chewy candies that are individually wrapped and come in a few different flavours. These candies can be a good option for preventing motion sickness or nausea while on the go.
Overall, ginger products such as tea, capsules, or candy can be effective ways to relieve nausea when on a keto diet. Ginger is a low-calorie, keto-friendly ingredient that can be easily incorporated into your diet and has the potential to offer several health benefits.
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Chamomile tea
Nausea is a common issue for people on the keto diet. While there are various recommendations for what to eat when feeling nauseous on keto, chamomile tea is a popular choice. Chamomile tea is a herbal tea made from the flowers of the Asteraceae plant, which also includes daisies, sunflowers, chrysanthemums, and ragweed. It has been used traditionally to soothe digestive issues and relieve symptoms of acid reflux and gastroesophageal reflux disease (GERD). Chamomile tea is also believed to help with nausea due to its anti-inflammatory and antioxidant properties, as well as its ability to reduce stress, which is a common trigger of acid reflux.
While chamomile tea is generally considered safe, some people may experience an allergic reaction if they are allergic to other plants in the Asteraceae family, such as ragweed. It is also important to note that chamomile contains natural blood-thinning compounds, so it should be avoided by those taking certain medications, such as anticoagulants. Pregnant or nursing individuals should consult their doctors before consuming chamomile tea.
Some people on the keto diet express concerns about chamomile tea's impact on ketosis. However, there is conflicting information on this topic. While some people claim that chamomile tea can interfere with ketosis, others assert that it does not affect ketosis as long as no sugar or milk is added. Overall, chamomile tea is generally considered a safe and beneficial option for keto dieters experiencing nausea, but it is always a good idea to consult with a healthcare professional before incorporating any new substance into your diet, especially if you have any underlying health conditions or are taking medications.
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Starchy foods, such as crackers, bread, and toast
Starchy foods such as saltines, bread, and toast can help absorb gastric acid and settle a queasy stomach. The bland nature of a cracker can help satisfy hunger without the strong smells or tastes that may increase nausea. Starchy foods may also help to absorb stomach acids and settle your stomach. It is recommended to eat slowly when feeling nauseated, so as not to overburden an already upset stomach.
If you are feeling nauseous, it might be helpful to keep a handful of crackers on your nightstand. Eating a few before getting out of bed may help ease nausea in the morning. Bread is also a good option to settle an upset stomach, although some people find that it can be a hit or miss. For instance, one source suggests that bread from local bakeries with minimal ingredients and without preservatives is easier to stomach.
If you are on a keto diet, you might want to consider digestive enzymes like lipase and betaine HCL, which can help with digestion when drinking bulletproof coffee. However, it is important to be cautious with betaine HCL and start with small amounts. Alternatively, you could try a flaxseed muffin, which one source describes as fluffy and absorbent, similar to bread.
In addition to starchy foods, staying hydrated by drinking lots of water can help with nausea, especially if you are experiencing symptoms of the keto flu, such as nausea, dizziness, and cramping. It is also important to ensure adequate electrolyte intake by consuming salts, potassium, and magnesium or drinking sports drinks.
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Keto-friendly casseroles, soups, or formulas
If you're feeling nauseous while on a keto diet, there are some casserole, soup, and formula options that might be gentle on your stomach. Ginger tea is a popular choice for nausea, and you can also try sipping on warm chicken broth or chamomile tea. Mint leaves in room-temperature water can also be soothing.
For those who can manage solid foods, there are keto-friendly options that might be appealing. You can try a flaxseed muffin in a mug or some salted nuts. If you're craving something salty, pork rinds might do the trick.
Casseroles
- Chicken Bacon Ranch Casserole
- Cheeseburger Casserole
- Chicken Broccoli Casserole
- Chicken Mushroom Casserole
Soups
- Keto-friendly chicken noodle soup using cauliflower rice instead of noodles
- Creamy soup with almond or coconut flour instead of regular flour
- Hearty chili
- Tomato-based seafood stew
- Creamy, cheesy soup with cauliflower
Formulas
If you're looking for a formula option that is ketogenic and can be used as a feeding tube formula or meal replacement, Functional Formularies Keto is an organic, whole foods-based option. It has a Keto ratio of 84% fat, 4% carbs, and 12% protein and comes with a complimentary recipe book with balanced Keto recipes.
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Water with mint leaves
Mint leaves infused in water can be a delicious way to stay hydrated while providing your body with essential nutrients. Mint contains both soluble and insoluble dietary fibres, which promote gut health. Additionally, the herb is a source of unsaturated fatty acids, including mono and polyunsaturated fats, which are beneficial for maintaining heart health.
Preparing mint water is simple. You can add a few fresh mint leaves to a glass or pitcher of water and let it infuse for a few minutes. For a stronger flavour, muddle or crush the mint leaves before adding them to the water, or simply add more leaves. You can also experiment with different varieties of mint, such as apple mint or spearmint, to find your favourite flavour.
Mint water can be enjoyed at room temperature or chilled, and it is an excellent alternative to plain water, especially if you find it challenging to stay hydrated. The refreshing taste of mint can make the difference, encouraging you to drink more fluids throughout the day.
Additionally, mint has been known to aid digestion and possesses anti-inflammatory properties, which may further contribute to alleviating nausea. Thus, sipping on water infused with mint leaves can be a soothing and beneficial practice when feeling nauseous while on a keto diet.
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Frequently asked questions
Foods that help relieve nausea include ginger, mint, broth, and chamomile tea. If you are feeling up to eating solids, try some starchy foods like crackers or bread to help absorb gastric acid and settle your stomach.
If you are feeling nauseous, it may be a sign that you are becoming too ketotic. Try having 30 mL of juice and if symptoms continue after 15 minutes, repeat until they resolve. If symptoms persist, contact your keto team or seek medical help.
If bread is a hit or miss for you, try having some crackers or a flaxseed muffin.
Make sure you are staying hydrated and getting enough electrolytes, salts, potassium, and magnesium. You can also try taking an Epsom salt bath to improve electrolyte absorption and soothe your muscles.
Your body may be experiencing keto flu, which is your body's response to entering ketosis and can often mimic symptoms of the flu. Symptoms include stomach aches, dizziness, sugar cravings, muscle soreness, and nausea.
