Have you ever felt like even the healthiest foods don't agree with your gut? Or are you doing the keto diet yet still feeling bloated or dealing with digestive issues? Enter FODMAPs. These specific types of carbohydrates ferment in the gut and can cause digestive distress, especially in people with IBS or sensitive stomachs. But here's the twist: keto and low-FODMAP diets overlap more than you might think.
Let's break down the basics, guide you to FODMAPs on keto, and discuss how toing, discomfort, and digestive chaos while staying in ketosis.
What is FODMAP?
FODMAP stand for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols—a mouthful, right? They're short-chain carbs found in many foods, and they can be difficult for the gut to absorb correctly, leading to symptoms like gas, bloating, diarrhoea, and stomach pain.
Breaking Down FODMAPs
- Oligosaccharides – Found in wheat, onions, garlic, and legumes.
- Disaccharides – The most common is lactose, which is found in dairy.
- Monosaccharides – Fructose is high in fruits like apples, honey, and mango.
- Polyols – Sugar alcohols like sorbitol and mannitol are often found in "sugar-free" products and some fruits and vegetables.
These FODMAP foods ferment quickly in the digestive tract, which can be harsh on those with sensitive guts. And that's why some people need a low-FODMAP diet to manage symptoms.
What is FODMAP on keto?
The keto diet, high in fats and low in carbs, naturally reduces some FODMAPs—especially sugars. But you can still run into high-FODMAP foods while on keto, which could affect your digestion and keep you from feeling your best. Since keto already restricts many carbs, going low-FODMAP on keto isn't as tough as it sounds but requires a bit of strategy.
Why Low-FODMAP on Keto?
People with IBS or other digestive issues often find keto helpful because it reduces carb-heavy foods that can trigger bloating and discomfort. But keto doesn't automatically eliminate all FODMAPs. So, if you're still experiencing stomach issues on keto, it might be worth taking a low-FODMAP approach to avoid common high-FODMAP foods that could be sneaking into your diet.
Benefits of Low-FODMAP on Keto:
- Reduced Bloating and Gas – Less fermentation means a more comfortable gut.
- Improved Digestion – Easier-to-digest foods lead to less inflammation and discomfort.
- More Energy – Without bloating, many people feel lighter and more energized.
High-FODMAP Foods to Avoid on Keto
Even keto foods can sometimes contain high-FODMAP ingredients. Here's a quick list of common high-FODMAP foods that could be disrupting your keto diet:
- Avocado (in large amounts) – While avocado is keto-friendly, larger servings (over 1/8) contain more polyols.
- Cauliflower – A popular keto substitute, but high in FODMAPs.
- Onions and Garlic – Keto-friendly but packed with oligosaccharides.
- Dairy (Lactose) – Heavy cream, milk, and soft cheeses can be problematic.
- Mushrooms – High in mannitol, a polyol, and a FODMAP culprit.
- Certain Nuts – Cashews and pistachios are high-FODMAP, so stick to macadamia or pecans.
Low-FODMAP Keto-Friendly Foods
Let's make this simple. Here's your go-to list for foods that work well on a keto and low-FODMAP diet:
- Proteins – Eggs, most meats (especially beef, chicken, pork, and turkey), fish, and shellfish.
- Dairy Alternatives – Lactose-free cheese, almond milk, coconut milk (in moderate amounts).
- Veggies – Zucchini, spinach, cucumbers, carrots, and bell peppers.
- Fats – Olive oil, coconut oil, ghee, and butter.
- Low-FODMAP Fruits – Strawberries, blueberries, and small amounts of cantaloupe.
- Nuts and Seeds – Macadamia nuts, walnuts, chia seeds, and flaxseeds.
Combining Low-FODMAP and Keto: A Sample Meal Plan
Here's a day's worth of low-FODMAP, keto-friendly meals to get you started.
Breakfast:
- Omelette with spinach, bell peppers, and cheddar cheese
- Cooked in ghee or butter
Lunch:
- Grilled chicken salad with lettuce, cucumber, and a small amount of shredded carrots
- Olive oil and lemon juice for dressing
Snack:
- Macadamia nuts or a handful of blueberries
Dinner:
- Salmon filet with a side of zucchini and olive oil drizzle
Dessert:
- Coconut milk yoghurt with a few strawberries (in moderation)
Tips for Managing FODMAPs on Keto
Here are some quick tips for balancing FODMAPs while staying keto.
- Start Small with Veggies: Some vegetables may be keto, but their fibre can still be rough on sensitive stomachs. Gradually introduce new veggies to see how your body responds.
- Watch the Avocado Portions: Stick to around 1/8 of an avocado per meal.
- Keep Portions Moderate for Dairy—Many people on keto rely on dairy, but try switching to lactose-free options when possible.
- Hydrate Well – Staying hydrated helps smooth digestion significantly when cutting carbs and fibre on keto.
Supplements on Low-FODMAP Keto
Certain supplements can help support your gut and improve digestion significantly if you cut high-FODMAP foods.
- Digestive Enzymes – Help break down fats, proteins, and carbs.
- Probiotics – Support gut health, but be cautious as some can be high-FODMAP.
- Magnesium – Prevents constipation, which can be expected on keto.
- L-Glutamine – Supports gut lining health.
FAQs on FODMAPs and Keto
Can I do keto and low-FODMAP at the same time?
Yes, keto and low-FODMAP diets can complement each other well, especially if you have IBS or other gut sensitivities.
What keto sweeteners are low-FODMAP?
Stevia and monk fruit are generally safe options. Avoid xylitol, sorbitol, and maltitol, which are high-FODMAP.
Is avocado low-FODMAP?
Avocados can be FODMAPs, but only in small amounts. To stay within low-FODMAP guidelines, stick to 1/8 of an avocado.
How do I know if I need to go low-FODMAP on keto?
If you're experiencing bloating, gas, or other digestive symptoms despite being on keto, a low-FODMAP approach might help.
Final Thoughts: Is Low-FODMAP Keto Right for You?
Keto can be life-changing, but if it's causing digestive issues, you might benefit from tweaking it with low-FODMAP principles.
Finding the balance between keto-friendly and low-FODMAP foods can take some trial and error, but the results—better digestion, more energy, and sustained ketosis—are worth it.
