The Ultimate Low FODMAP Keto Food List: What to Eat on a Low FODMAP Ketogenic Diet
The low FODMAP diet and keto diet have both become quite popular for improving digestive health and promoting weight loss. Many people find benefits combining key aspects of both diets into one low FODMAP ketogenic diet plan.
This hybrid diet aims to get the gut-friendly perks of a low FODMAP diet along with the metabolic benefits of ketosis. However, it requires careful selection of low FODMAP foods that also fit keto macronutrient guidelines.
This complete low FODMAP keto food list outlines the optimal foods to enjoy and avoid on a gut-soothing, fat-burning low FODMAP ketogenic diet.
Understanding the Low FODMAP Diet
FODMAPs are certain carbohydrates that may cause digestive issues for some people. FODMAP stands for:
- Fermentable - broken down by bacteria in the large intestine
- Oligosaccharides - fructans and galactooligosaccharides (GOS)
- Disaccharides - lactose
- Monosaccharides - fructose
- And Polyols - sugar alcohols like sorbitol, mannitol, xylitol, maltitol
A low FODMAP diet eliminates high FODMAP foods. It is clinically proven to relieve common IBS symptoms like gas, bloating, abdominal pain, diarrhea and constipation.
Key Rules of a Keto Diet
The ketogenic or keto diet is centered around getting 70-80% of calories from fat. This pushes the body into ketosis, where ketones rather than glucose become the main fuel source. Benefits can include:
- Weight loss and reduced hunger
- Stable blood sugar levels
- Improved mental focus and energy
- Better cholesterol markers
Protein intake should be moderate at 15-20% of calories. Carbohydrates are restricted to just 5-10% of calories, limiting to 20-50g net carbs daily.
Combining Low FODMAP and Keto
Both diets eliminate certain carbohydrates which makes combining them fairly straightforward. You still restrict high FODMAP foods but focus on low FODMAP options that fit into keto macronutrient ratios.
Potential benefits of a hybrid low FODMAP keto diet include:
- Relief from IBS and digestive issues
- Reduced inflammation
- Improved gut bacteria balance
- Increased fat burning and weight loss
- Better blood sugar regulation
- Diminished cravings
Following a very strict keto diet may actually worsen gut symptoms initially. A modified approach limiting only high FODMAP carbs allows you to go lower carb while supporting digestive health.
Foods to Enjoy on a Low FODMAP Keto Diet
Here are the best low FODMAP foods to emphasize that also fit a ketogenic diet:
Non-Starchy Vegetables
These low-carb veggies provide important nutrients without disturbing digestion or kicking you out of ketosis:
- Leafy greens - spinach, kale, lettuce, chard
- Carrots
- Zucchini
- Bell peppers
- Eggplant
- Cucumbers
- Tomatoes
- Green beans
- Broccoli
- Cauliflower
- Cabbage
- Asparagus
High Fat Dairy
Lactose-free dairy provides healthy fats with minimal carbs:
- Hard cheeses - cheddar, parmesan, Swiss
- Full-fat plain yogurt
- Heavy cream
- Butter/ghee
Proteins
These proteins keep you feeling full while restricting carbs:
- Meats - beef, pork, lamb, chicken, turkey
- Fish and seafood - salmon, tuna, mackerel, shrimp
- Eggs
Nuts and Seeds
High fat, low carb nuts and seeds help meet keto macros in a gut-friendly way:
- Almonds, walnuts, macadamias, hazelnuts
- Pumpkin seeds
- Sunflower seeds
- Pine nuts
- Nut and seed butters
Oils and Fats
These add healthy fats for ketosis without disturbing digestion:
- Olive oil
- Avocado oil
- Coconut oil
- Ghee
- Lard or tallow
Seasonings
Use these low FODMAP herbs and seasonings liberally for flavor:
- Salt
- Black pepper
- Garlic-infused oil
- Ginger
- Rosemary
- Thyme
- Oregano
- Cinnamon
Beverages
Stay hydrated with these gut-friendly low carb drink options:
- Water
- Unsweetened tea and coffee
- Nut milks - almond, coconut
- Keto-friendly protein shakes
Foods to Restrict or Limit on Low FODMAP Keto
These items should be avoided or kept to a minimum to prevent digestive upset and maintain ketosis:
High FODMAP Fruits
Fruits tend to be higher in carbs. Stick to small portions of berries:
- Apples
- Pears
- Mangoes
- Watermelon
- Cherries
- Dried fruit
Starchy Veggies
These higher carb veggies can add up quickly:
- Potatoes
- Corn
- Peas
- Butternut squash
- Beets
- Onions
High FODMAP Grains
Avoid grains, especially wheat, barley and rye:
- Bread
- Pasta
- Cereal
- Bake goods
- Oats
Beans and Legumes
All types of beans tend to be gassy. Limit to 1/4 cup per serving:
- Kidney beans
- Black beans
FAQs
What foods can you eat on a low FODMAP keto diet?
Focus on non-starchy veggies, high fat dairy, proteins, nuts/seeds, oils/fats, and low carb berries. Avoid onions, beans, most fruits, sweeteners, and gluten grains.
What are the benefits of a low FODMAP keto diet?
Benefits include improved IBS symptoms, reduced inflammation, better gut bacteria balance, increased fat burning, stable blood sugar, diminished cravings, and potentially more weight loss.
How many net carbs per day on low FODMAP keto?
Aim for 20-50g of net carbs daily. Track total carbs minus fiber to stay under this threshold and maintain ketosis.
What can you drink on a low FODMAP keto diet?
Water, nut milks, unsweetened tea and coffee are best. Limit fruits and veggies to lower carb juice options. Avoid sugary drinks and alcohol.
Is the low FODMAP keto diet safe long term?
It may be safe for most healthy people short term. Strict keto is not recommended long term. Transition to a modified higher carb diet after desired health goals are achieved.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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