Navigating dietary restrictions can be challenging, especially when trying to manage multiple conditions simultaneously. If you're following a ketogenic (keto) diet and have been advised to adopt a low-FODMAP diet for managing Irritable Bowel Syndrome (IBS), finding suitable recipes can seem daunting. However, with a little knowledge and creativity, it's entirely possible to enjoy delicious and satisfying meals that adhere to both dietary guidelines. This article will explore the basics of both diets, provide practical tips for combining them, and offer a selection of mouthwatering low-FODMAP keto recipes to expand your culinary horizons.
Understanding the Keto and Low-FODMAP Diets
The Ketogenic Diet Explained
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The primary goal of the keto diet is to shift the body's primary fuel source from glucose (derived from carbohydrates) to ketones (produced from fat). This metabolic state, known as ketosis, occurs when carbohydrate intake is severely restricted, typically to less than 50 grams per day.
There are several variations of the keto diet:
- Standard Ketogenic Diet (SKD): A very low-carb, moderate-protein, and high-fat diet.
- Cyclical Ketogenic Diet (CKD): Involves cycling between more restrictive keto days and days with increased carbohydrate consumption.
- High-Protein Ketogenic Diet: Similar to the SKD but with a higher protein intake.
When carbohydrate intake is limited, the body breaks down stored fat into fatty acids, which are then converted into ketones in the liver. These ketones become the primary energy source for the brain and other tissues. This process can lead to weight loss, improved blood sugar control, and other potential health benefits. The strictest aspect of keto is severely limiting your carbohydrate intake, that means cutting down on sugar, only eating low-carb dairy products, and eliminating your alcohol intake, if possible.
The Low-FODMAP Diet Explained
The low-FODMAP diet was developed by researchers in Australia in the early 2000s to help manage the symptoms of IBS. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine. When these undigested carbohydrates reach the large intestine, they are fermented by gut bacteria, which can produce gas, bloating, abdominal pain, diarrhea, and constipation in susceptible individuals.
Read also: Weight Loss with Low-FODMAP
The low-FODMAP diet involves restricting foods high in these carbohydrates to reduce the amount of fermentation in the gut and alleviate symptoms. Common high-FODMAP foods include:
- Oligosaccharides: Wheat, rye, onions, garlic, legumes
- Disaccharides: Lactose (found in dairy products)
- Monosaccharides: Fructose (found in honey, high-fructose corn syrup, and some fruits)
- Polyols: Sugar alcohols like sorbitol, mannitol, xylitol (found in some fruits, vegetables, and sugar-free sweeteners)
The low-FODMAP diet typically involves three phases:
- Elimination Phase: Restricting high-FODMAP foods for 2-6 weeks to see if symptoms improve.
- Reintroduction Phase: Systematically reintroducing individual FODMAP groups to identify specific triggers.
- Maintenance Phase: Personalizing the diet by avoiding only the FODMAPs that trigger symptoms while enjoying a wider variety of foods.
Combining Low-FODMAP and Keto: Practical Tips
At first glance, combining a low-FODMAP diet with a keto diet may seem restrictive. However, because FODMAPs are carbohydrates, the Keto Diet will naturally be inclined to limit these! With careful planning and awareness, it's possible to navigate both diets successfully. Here are some tips:
- Focus on whole, unprocessed foods: Prioritize lean proteins (beef, pork, chicken, turkey, fish), healthy fats (olive oil, coconut oil, avocado oil), and low-carb, low-FODMAP vegetables (spinach, kale, zucchini, bell peppers).
- Read labels carefully: Pay close attention to ingredient lists to identify hidden sources of FODMAPs, such as high-fructose corn syrup, lactose, and sugar alcohols.
- Choose low-FODMAP sweeteners: Opt for sweeteners like stevia or monk fruit, which are low in both carbohydrates and FODMAPs.
- Limit dairy: Dairy products contain lactose, a disaccharide that is high in FODMAPs. Choose lactose-free dairy products or limit your intake of regular dairy to small servings of hard cheeses like aged cheddar or Parmesan, which are naturally lower in lactose.
- Be mindful of portion sizes: Some foods that are low-FODMAP in small amounts can become high-FODMAP in larger portions. Refer to the Monash University FODMAP Diet app or other reliable resources to determine appropriate serving sizes.
- Cook at home: Preparing your own meals allows you to control the ingredients and ensure they meet both your keto and low-FODMAP requirements.
- Plan ahead: Take the time to plan your meals and snacks in advance to avoid impulsive choices that may derail your diet.
- Work with a healthcare professional: Consult with a registered dietitian or other healthcare professional who is knowledgeable about both the keto and low-FODMAP diets to develop a personalized meal plan that meets your individual needs and goals.
Low-FODMAP Keto Recipe Ideas
Here are some delicious and easy low-FODMAP keto recipes to get you started:
Main Dish Recipes
- Low FODMAP Keto Philly Cheesesteak Skillet: Enjoy a classic American sandwich without the carbs! This recipe features steak and low FODMAP quantities of green bell pepper and canned mushrooms topped with melted cheese. Use garlic-infused olive oil to add garlicy flavor without the FODMAPs. To make it stiffer and easier to slice, stick the steak in the freezer for 20-30 minutes prior to slicing thinly.
- Pork Tenderloin with Blueberry Sauce: Juicy and tender, simple to make, fast and easy, but with such an exciting sauce and well-loved meat, Pork Tenderloin with Blueberry Sauce is a sure winner, and you sure won’t feel like you’re missing out with this entrée.
- Low-FODMAP Beef Curry: Instead of ground beef, this soup-meets-stew uses tender chunks of beef, either stew meat or cuts like chuck roast, to create a warming meal that’s healthy comfort food. Low FODMAP Beef Curry is a “dump and cook” Instant Pot recipe.
- Ground Turkey Gyros: Such a fun dinner, that’s different than the usual fare, Ground Turkey Gyros also provide a good bread option. Follow the recipe using the Chia-Flax Tortilla recipe option. This recipe comes together easily for a delectable satisfying meal.
- Middle Eastern Beef Stew with Za’atar: Make this flavorful Beef Stew in your Instant Pot, oven, slow cooker or on the stove top! AMAZING flavors in this spiced savory, succulent 1-pot stew.
- Keto Beef, Egg and Cheese Muffins: So easy to grab for breakfast, lunch, snack or dinner, savory Beef, Egg and Cheese Muffins and are a convenient meal in your hand.
- Asian Chicken Chopped Salad: For those meals when a salad is what you want, this Asian Chicken Chopped Salad is SO good. Love the dressing and crisp texture of the easy to digest veggies.
- Coconut Ground Beef Curry with Turmeric: Enjoy this Ground Beef Curry when you need an amazing, reliable meal that’s also easy and fast to make.
- Scallop Scampi with Zucchini Noodles: It’s hard to find a prettier summer meal than this, but you can also make it year round. Scallop Scampi has a quick prep time and is lovely enough to serve to guests, but simple enough to make for one.
- 5-Ingredient Chicken Stir Fry: This simple dish is lovely and gentle, sure to satisfy. See the Low FODMAP version of 5-Ingredient Chicken Stir Fry, and enjoy the 8 minute cook time!
- Ginger Lime Salmon: One of my favorite reliable recipes, good enough to serve to guests, Ginger Lime Salmon allows you to make perfectly cooked salmon that’s scrumptious and special, but without any work, another easy recipe! Be sure to see the Low FODMAP notes for this recipe.
- Easiest Beef Short Ribs: Make Easiest Beef Short Ribs with just 4 ingredients and 10 minutes of prep time! You’ll love this EASY dinner, and the flavorful outcome.
- Spaghetti Squash Fried Rice: I love this simple dinner, and that spaghetti squash can be turned into a Chinese dinner. Follow the Low FODMAP and Keto recipe notes for Spaghetti Squash Fried Rice.
- Low FODMAP Mexican Beef Chili: Sprouted red kidney beans are low carb in small amounts and Low FODMAP, but you can also omit the beans if you want Chili Con Carne Low FODMAP Mexican Beef Chili - with one less step. The fiber in beans is great, though, if you digest them well.
- Salmon Patties: This recipe for Salmon Patties is based on the recipe my Granny used to make us, all growing up. It’s comfort food hot or cold. For a complete meal, serve with a green salad or Lemon Roasted Green Beans and optional Chia-Flax Tortillas.
- Chinese Hot and Sour Stir Fry: With pork tenderloin and a few veggies on the “maybe” list, this is a great Stir Fry recipe to phase into as you begin to add in new veggies. Make it to fit the exact veggies you know you do great with: The “maybe” veggies are broccoli and cabbage, so choose the one(s) that don’t cause you bloating. You may also sub in any other veggie that you know you digest well. This stir fry has a great sauce, and doesn’t need a huge variety of vegetables to be great.
- Keto Baked Caesar Chicken: This lovely main dish cooks in a succulent homemade sauce: Just omit the garlic, and you have the perfect Low FODMAP dinner. Make Keto Baked Caesar Chicken with lettuce greens on the side, and pour the extra creamy pan juices over them for a lovely wilted salad.
- Crispy Beef from Stew Meat: Enjoy this economical approach to delicious and versatile Crispy Beef! Use it for tacos, bowls, salads, burritos, sandwiches, omelettes and more.
- Meal Prep Chicken Thighs: I personally love this main dish. I make it weekly, for dinners and leftovers, which we eat for lunch or sometimes again for dinner. Serve Meal Prep Sheet Pan Chicken Thighs with salad, veggie pasta (such as spaghetti squash or zoodles [both listed below], or your favorite bowl ingredients, chopped into chunks.
- Keto Shrimp Tacos with Lettuce Wraps: Skip the carbo-loaded tortillas and swap ‘em out with crunchy lettuce wraps instead.
- Whole Roast Chicken with Low-Carb Veggies: Swap the root vegetables out with low carb veggies that can still handle the heat. Zucchini, red pepper, broccoli, bok choy and cauliflower, to name a few.
Side Dish Recipes
- Lemon Roasted Green Beans: A delicious and easy side dish, perfect in the summer, or fitting for the holidays, Lemon Roasted Green Beans get a bit blackened and shriveled from being roasted, and then have a fine lemony zing.
- Baked Spaghetti Squash with Pesto: Follow the cooking instructions you’ll find here for simple baked spaghetti squash. Then: Top first (optionally) with your preferred fat, like butter or coconut oil, and finally add Lemon Mint Pesto, to taste, or regular basil pesto.
- Zucchini Noodles (Zoodles) with Lemon Mint Pesto: Lemon Mint Pesto is a great condiment to liven up fresh veggie pasta. Serve with a simple protein like baked or sautéed salmon or chicken. Here‘s how to make zoodles.
- Coconut Yogurt and Berries: Enjoy Homemade Coconut Yogurt for breakfast or as a side to a meal. Stay with a 1/2 cup portion of the yogurt itself for it to be Low FODMAP, and the only berry to avoid is blackberries. If you choose to sweeten this, stevia is Low FODMAP, but I’d recommend learning to love food without sweeteners.
- Chia Flax Tortillas: It’s SO nice to have a bread to enjoy on this combined diet, so make a quick pile of Chia Flax Tortillas (no rolling out with this recipe!), and make wraps, quesadillas!!, tacos, burritos and more.
- Keto Low FODMAP Quesadillas: Find the best cheesy Keto Low FODMAP Quesadillas here. Make the Tortillas recipe mentioned above, and then these are the good melting cheeses to choose from that are Low FODMAP: aged white cheddar, Havarti and mozzarella. Enjoy this special, simple comfort food on this diet that - probably no longer seems super restricted! 🙂
Other Recipe Ideas
- Low FODMAP Chimichurri Shrimp and Broccoli Skillet (Paleo, Whole30)
- Low FODMAP Creamy Bacon Mushroom Chicken Thighs (Paleo, Whole30)
- Low FODMAP French Dip Sandwich (Instant Pot / Slow Cooker)
- Quiche with Hash Brown Potato Crust
Additional Considerations
- Individual Tolerance: It’s important to remember that individual tolerance to FODMAPs can vary. What works for one person may not work for another. Pay attention to your body and adjust your diet accordingly.
- Nutrient Adequacy: Ensure you're meeting your nutrient needs by consuming a variety of nutrient-dense foods. Consider working with a registered dietitian to assess your nutrient intake and identify any potential deficiencies.
- Long-Term Sustainability: The keto and low-FODMAP diets can be restrictive, so it's essential to find a way of eating that is sustainable for you in the long term. Focus on making gradual changes and finding delicious and satisfying recipes that you enjoy.
Read also: Delicious low-FODMAP vegan recipes
Read also: Delicious Low FODMAP Chicken