The ketogenic (keto) diet, known for its anti-inflammatory properties, sometimes needs to be tailored further for individuals with specific sensitivities. For those experiencing gastric distress and inflammation, a low-FODMAP approach can be beneficial. This article explores how to combine a low-carb, keto diet with low-FODMAP principles, providing recipes and guidance for navigating this dietary approach.
Understanding the Keto Diet
The ketogenic diet is a high-fat, low-carbohydrate diet. While not a new concept, its popularity has surged in recent years. The keto diet works by shifting the body's primary fuel source from glucose to fat.
There are different types of ketogenic diets:
- Standard Ketogenic Diet (SKD): A very low-carb, moderate-protein, and high-fat diet.
- Cyclical Ketogenic Diet (CKD): Cycling between more restrictive days and days with increased carbohydrate consumption.
- High-Protein Ketogenic Diet: Similar to SKD, but with a higher protein intake.
All the cells in our body rely primarily on glucose for their function. However, we also have a backup plan. That is how the keto diet aids in weight loss- by making your body burn its fat stores.
Understanding the Low-FODMAP Diet
Developed by Australian researchers in the early 2000s, the low-FODMAP diet addresses gastrointestinal symptoms like gas, bloating, diarrhea, and constipation. FODMAPs are short-chain carbohydrates found in various foods, including fruits, vegetables, grains, dairy, legumes, and sweeteners, that can be difficult for some individuals to digest.
Read also: Safety of Low-Carb Diets During Lactation
FODMAP is an acronym:
- Fermentable
- Oligosaccharides
- Disaccharides
- Monosaccharides
- And
- Polyols
The term FODMAP serves as an umbrella term for these carbohydrates. Because FODMAP categories span many food categories, checking food lists or apps is essential, especially when starting the diet. Fortunately, the keto diet naturally limits carbohydrates, making it easier to restrict FODMAPs.
Combining Keto and Low-FODMAP Diets
Combining the keto and low-FODMAP diets may seem daunting, but it is achievable. Since FODMAPs are carbohydrates, the keto diet naturally limits these. However, some individuals with IBS may find that high-fat foods trigger their symptoms.
A massive collection of 70+ low FODMAP and Keto / low carb recipes or have low FODMAP and Keto or low carb options.
Considerations
- Individual Tolerance: Individual tolerance varies, and research is always evolving.
- Professional Guidance: If following a low-FODMAP diet under the supervision of a healthcare professional, adhere to their specific recommendations.
- Ingredient Awareness: Always check ingredient labels and stay informed with the latest research.
- Serving Sizes: Stick to recommended serving sizes and ingredient quantities.
- Unique Triggers: The foods you are unable to tolerate on a low-FODMAP diet will be unique to you.
Low-FODMAP Keto Recipe Ideas
Limiting FODMAPs does not mean avoiding delicious food. Here are some recipe ideas for a flavor fiesta:
Read also: Best keto-friendly chips
- Zucchini Boats: Swap yellow onion for green bell pepper in your favorite recipe. Omit garlic powder and drizzle garlic-infused olive oil over the plated dish.
- Noodle Bowls: Use konjac, zucchini, or daikon noodles for a low-carb alternative.
- Carnitas: Enjoy the flavors of citrus without the sugar by removing pineapple pieces and draining the sauce before plating.
- Grain-Free Keto Tortilla:
- Keto Tabbouleh: Swap tofu for your favorite protein if you're not vegan.
- Keto-Friendly Nachos: Omit garlic and avocado.
- Shrimp: Fry unbreaded shrimp in coconut oil.
- Coconut Curry: Use a curry paste recipe without garlic and load it with low-FODMAP veggies and chicken thighs.
- Shrimp and Broccolini: Drizzle a creamy green sauce over shrimp and broccolini cooked in bacon fat.
- Breakfast Muffins: Use three low-FODMAP ingredients. Swap bacon for ground beef seasoned with cumin, salt, and pepper.
- Soup: Make gut-friendly soup without mushrooms and garlic.
- Mini Meatloaves: Add fresh thyme, ground ginger, and carrot.
- Pate: Use the green part of the leek and blend until super smooth.
- Chocolate Coconut Bites: Swap almond flour for shredded coconut.
Specific Recipe Examples
- Baked Sea Bass with Lemon Caper Dressing: An elegant, gluten-free main course.
- Anytime Eggs: A one-pan egg dish.
- Blackened Sweet Potato Mash: A barbecue twist on sweet potato mash with smoky skins, spring onions, and lime.
- Miso Roasted Tofu with Sweet Potato: A vegan main course with miso and mirin.
- Asian Greens: A classic side dish using pak choi, choy sum, or tatsoi.
- Salmon & Spinach with Tartare Cream:
- Herb Omelette with Fried Tomatoes: A protein-rich brunch or breakfast.
- Chocolate Crunch & Raspberry Pots: An allergy-free dessert.
- Raspberry Sorbet: A vegan sorbet with three ingredients.
- Basic Omelette Recipe: Add fillings like cheese, ham, herbs, mushrooms, or smoked salmon.
- Roast Sea Bass & Vegetable Traybake: An Italian-inspired bake with potatoes, peppers, and olives.
- Oven-Baked Egg & Chips: A simple meal prepared in one pan.
- Egg & New Potato Salad:
- Perfect Scrambled Eggs Recipe:
- Gluten-Free Carrot Cake:
- Pineapple & Ginger Pavlova: Pile whipped cream and charred pineapple on a meringue base.
- Gluten-Free Yorkshire Puddings:
More Recipe Ideas with Nutritional Information
- Lemony Baked Cod: 1 fillet with sauce and almonds: 269 calories, 19g fat, 2g carbohydrate, 22g protein.
- Cranberry Quinoa Salad: 3/4 cup: 218 calories, 11g fat, 27g carbohydrate, 5g protein.
- Fast Egg Drop Soup: 3/4 cup: 39 calories, 2g fat, 3g carbohydrate, 3g protein.
- Lemon-Garlic Baked Tilapia: 1 fillet: 168 calories, 5g fat, 2g carbohydrate, 27g protein.
- Cranberry Oatmeal: 1 cup: 293 calories, 8g fat, 53g carbohydrate, 7g protein.
- Foil-Packet Salmon: 1 fillet: 274 calories, 19g fat, 1g carbohydrate, 24g protein.
- Tomato-Bacon Baked Cod: 1 fillet with tomato mixture and bacon: 178 calories, 6g fat, 5g carbohydrate, 26g protein.
- Baked French Fries: 1 cup: 242 calories, 9g fat, 38g carbohydrate, 4g protein.
- Blackened Chicken:
- Baked Potato Chips: 3/4 cup: 176 calories, 8g fat, 24g carbohydrate, 3g protein.
- Firecracker Salmon: 1 fillet: 306 calories, 18g fat, 4g carbohydrate, 29g protein.
- Quinoa: 2/3 cup: 160 calories, 2g fat, 29g carbohydrate, 6g protein.
- Peanut Butter Oatmeal: 3/4 cup: 323 calories, 12g fat, 49g carbohydrate, 11g protein.
- Skillet Spaghetti: 1-1/3 cups (without tomatoes): 312 calories, 7g fat, 43g carbohydrate, 20g protein.
- Baked Fish: 1 serving: 121 calories, 4g fat, 4g carbohydrate, 18g protein.
- BLT Grain Bowl: 1 serving: 446 calories, 28g fat, 33g carbohydrate, 17g protein.
- Paprika-Garlic Baked French Fries:
- Pork Chops:
- Vanilla Pudding:
- Maple-Cranberry Chicken: 1 each: 198 calories, 0 fat, 46g carbohydrate, 4g protein.
- Baked Halibut: 1 fillet: 206 calories, 8g fat, 2g carbohydrate, 32g protein.
- Anti-Inflammatory Meal: 1 serving: 475 calories, 13g fat, 83g carbohydrate, 13g protein.
- Gluten-Free Angel Food Cake:
- Spicy Salmon: 1 fillet: 244 calories, 13g fat, 9g carbohydrate, 23g protein.
- Gluten-Free Snack: 1/2 cup: 182 calories, 10g fat, 23g carbohydrate, 2g protein.
- Baked Haddock: 1 fillet: 224 calories, 10g fat, 2g carbohydrate, 32g protein.
- Gluten-Free Christmas Cookie:
- Sweet Potato Hash: 1 serving: 417 calories, 21g fat, 26g carbohydrate, 31g protein.
- Gluten-Free Hand-Held Treat:
- Homemade Candies: 1 piece (without additional sugar): 19 calories, 0 fat, 5g carbohydrate, 0 protein.
- Brown Sugar Salmon: 3 ounces cooked salmon: 256 calories, 17g fat, 5g carbohydrate, 20g protein.
- Gluten-Free All-Purpose Mix: 1 tablespoon: 29 calories, 0 fat, 7g carbohydrate, 0 protein.
- Gluten-Free Cupcakes: 1 cupcake: 187 calories, 8g fat, 29g carbohydrate, 2g protein.
- Baked Tilapia: 1 fillet: 193 calories, 7g fat, 1g carbohydrate, 32g protein.
Low FODMAP Resources
'Fun Without FODMAPs' recipes are based on low FODMAP research from Monash University and the FODMAP Friendly Food Program. Start your day off with one of these easy low FODMAP recipes. Decrease your time spent in the kitchen with these simple, mostly-hands-off slow cooker recipes. Many can also be made in the Instant Pot if that's your time-saving kitchen tool of choice.
Read also: Best Keto Tortillas