keto diet appetizer recipe zucchini boats pesto
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. Probiotic supplements: These are live microorganisms that prevent the overgrowth of harmful gut bacteria and regulate your bowel movements. [] When choosing a probiotic supplement, pick one that’s keto-friendly and designed for your type of IBS (IBS with diarrhea, IBS with constipation, or IBS with mixed bowel habits). Regular exercise: Working out not only enhances your body’s fat-burning potential and transition to ketosis, but it also reduces IBS symptoms and helps you to feel more in control over the disease. [11] If you’re new to the keto diet, start slow. Low-intensity workouts such as light jogging, cycling, swimming, and yoga are great options.
[11] Transform kale into kale chips or add it to your favorite dish! Kale contains plenty of vitamin A and C and beneficial compounds like quercetin and kaempferol. Studies show kale can lower blood pressure and might protect against type 2 diabetes, heart disease, and other conditions. [12]Why Add Fat to Your GreensIf you’re following the keto diet, you probably know that fat doesn’t just make things taste better, it’s actually necessary and beneficial, especially in conjunction with vegetables. Fat slows down blood sugar spikes and helps you absorb fat-soluble vitamins. Get those healthy fats in your diet by cooking your vegetables in healthy keto oils like coconut oil or duck fat or by dressing them in butter. Make a salad dressing for your leafy greens using lemon juice, your favorite herbs, and olive oil, avocado oil, or walnut oil. If you’re eating dairy on keto, make a cream sauce or add some low-carb cheese to your vegetables!Do Greens Have Carbs?Green cabbage has fewer carbs than purple cabbageHow much of these delicious and nutritious green veggies you can eat depends on your daily carb count. If you’re following a more moderate low-carb diet that allows more than 20 grams of net carbs daily, you probably don’t need to be concerned with overeating these veggies. If you’re going for a more therapeutic ketogenic diet with a carb count of 20 grams or less daily, you might want to watch your intake. Generally speaking, most green veggies and leafy greens are keto-friendly in moderation. In fact, green veggies tend to be lower in carbs than other types of vegetables.