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Meats and eggs: top sirloin steak, top or bottom round roast, lamb, veal, pork tenderloin, chicken eggs (unless you have an egg allergy) Poultry: skinless chicken breast or thighs, turkey, duck, geeseFish and seafood: tuna, salmon, tilapia, sea bass, shrimps, mussels, and other shellfishVegetables: spinach, kale, zucchini, tomatoes, green beans, choy sum, red bell peppersFruits: blueberries, strawberries, cantaloupe, lemons, avocado (only in small amounts) Nuts and seeds: almonds, walnuts, pecans, Brazil nuts,
chia seeds, sunflower seeds Fermented foods: tempeh, coconut milk kefir, unsweetened Greek yogurt (for those who can tolerate dairy)Sweeteners: pure stevia, monk fruit, erythritolLow FODMAP, IBS-friendly foodsTip: Keep a food journal. It could be a simple notebook or app where you can track what you eat or drink daily. This will allow you to further optimize your keto IBS diet by identifying which foods or ingredients you can tolerate or are more sensitive to. Foods to Avoid (“Diet Triggers”)Here’s a list of foods to avoid since they’re likely to worsen gas, bloating, pain, and other IBS symptoms. Note that most items on the list are high in carbs; however, some of them are keto-friendly but should also be removed from your diet if you’re looking to treat IBS. Grains: wheat, rye, barley, couscous, durumDairy: milk, cheese, ice cream with lactoseFoods high in fructose: processed foods, salad dressings, sweetened yogurt, canned fruits, canned soup, fast food items Vegetables: cruciferous veggies like cauliflower, broccoli, and cabbageFruits: sweet fruits like apples, bananas, pears, watermelons, mangoes Sugar alcohols: sorbitol, mannitol, maltitol, lactitol [8]Caffeine: coffee, tea, cola, energy drinks with caffeine, dark chocolate
bars and candiesAlcohol: rum, cider, beer (unless gluten-free), dessert wines Tip: While you’re avoiding these trigger foods, make sure you’re also stocking up with keto and IBS-friendly foods for breakfast, lunch, snacks, and dinner. Also, consider speaking with your
healthcare provider about meeting your micronutrient needs — possibly through supplementation — to ensure that you won’t get any vitamin and mineral deficiencies due to eliminating certain foods in your diet. Natural Remedies to Support Your Keto and IBS Diet Keto as a dietary change can go a long way toward reducing IBS symptoms, in addition to helping you achieve healthy blood sugar levels and weight loss. Yet, there are also other interventions to try along with your diet so you can experience optimal relief:Stress reduction: Mindfulness-based stress reduction, which combines meditation and yoga, greatly improves IBS symptoms. [] You can also do deep breathing to calm down. Slow down and remember to take time off for yourself.
[10]The more insulin-sensitive you are (meaning, you’re not at risk for diabetes), the less likely your insulin is to increase after eating a protein-rich meal. How high can I go with dietary protein without getting kicked out of ketosis? Good question. The best way to figure out your ideal protein intake—if you’re aiming for a high-protein version of keto—is to test your personal tolerance. Follow these tips: Calculate your keto macros manually or use a keto calculator for convenience. Note that a standard keto diet uses the following percentages: 60% fat, 30% protein, 10% carbs. [11]Consume the recommended grams of protein per day, along with carbs and fat, and then check your ketone levels for a few days.