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[1]While the exact cause of IBS remains unknown, it can be triggered by processed foods, certain fruits and vegetables, mostsugar alcohols, caffeine, and alcohol — among other things like psychological stress and anxiety. Key IBS symptoms include abdominal bloating, pain, cramping, diarrhea, constipation, and excessive gas. [2]Recent studies have shown that gut dysbiosis or the disruption of the gut microbiome and inflammation contributes to the onset of IBS. [3]If you’re dealing with IBS and are looking to improve your condition through dietary changes, you might be wondering if the keto diet can help. This article explores the relationship between keto and IBS, what the research says, foods to eat and avoid, and three natural remedies to support your IBS diet. Keto and IBS: Does a Low-Carb Diet Help?The keto diet naturally limits your intake of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) — these are short-chain carbohydrates that are poorly absorbed in your small intestine. As a result, the answer is yes, going keto can help ease IBS symptoms. In addition, you’ll need to watch out for some sources of FODMAPs that happen to be keto-friendly, such as onions, garlic, and lactose-containing foods and drinks. Overall, however, the keto diet is essentially a low-FODMAP diet, which improves IBS. Another way that the keto diet may help with IBS is by reducing inflammation, another factor that plays a role in IBS. One study on inflammatory bowel disease (IBD) found that the diet protects the intestinal barrier and reduces the expression of inflammatory cytokines.
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[2] [3]Macros: Calories 510, Net carbs 50g, Fat 19g, Protein 31gHow to reduce the carbs: Don’t eat the bread and limit the dressing. Napa Almond Chicken Salad SandwichThis crunchy high-protein sandwich is incredibly filling, thanks to the almonds, chicken, diced celery, tomatoes, and emerald greens. With a few tweaks, you’ll have a healthy keto lunch in no time! Macros: Calories 550, Net carbs 55g, Fat 25g, Protein 24gHow to reduce the carbs: Remove the sourdough bread, red grapes, and some of the dressing. Panera Keto Breakfast OptionsBacon, Scrambled Egg & Cheese on CiabattaBacon, eggs, and cheese are a perfect breakfast combination. For this Panera order, simply skip the artisan ciabatta bread (save it for a higher carb day in the week if you’re planning it)—and you’re good to go. Macros: Calories 450, Net carbs 39, Fat 21g, Protein 25gHow to reduce the carbs: Remove the bread and enjoy the rest. Avocado, Egg White & SpinachFor a light yet satiating meal, try this keto at Panera breakfast option. If you like, pair it with their Colombian dark roast coffee for a caffeine fix! Macros: Calories 360, Net carbs 34g, Fat 14g, Protein 19gHow to reduce the carbs: Just remove the sprouted grain bagel and enjoy the rest. Panera Keto SoupsHomestyle Chicken Noodle SoupThis soup may be low in fat, but it can still fit your carb limit, making it a keto-friendly choice. Keep in mind that egg noodles, which are used in this soup, are considered traditional pasta—so you’ll have to be extra careful. Macros: Calories 100, Total carbs 13g, Fat 1g, Protein 9gHow to reduce the carbs: If you’re on a strict keto diet, don’t consume all of the noodles.
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Low-intensity workouts such as light jogging, cycling, swimming, and yoga are great options. Adopting a Keto Lifestyle with IBSIrritable bowel syndrome or IBS can
interfere with your life in many ways, and
symptoms can range from mild to severe. The good news is that a healthful diet such as keto can be a good approach for IBS relief,
especially if you’ve followed other diet strategies, but they failed. If you’re trying the keto diet for the first time, consider reducing your carb intake gradually or at a pace you’re comfortable with. This allows you to get properly adapted without causing too much stress physically and mentally, which could aggravate IBS symptoms. Combining a keto diet with other remedies like exercise, stress management, and taking a probiotic supplement (based on your doctor’s or dietician’s recommendation) could lead to noticeable improvements in your health.
