==$0

Low FODMAP Diet vs. Keto Diet: A Take on the Best Diet for IBS

Low FODMAP Diet vs. Keto Diet: A Take on the Best Diet for IBS

Irritable Bowel Syndrome, commonly known as IBS, is a chronic digestive disorder. It affects millions of people worldwide. It is a functional gastrointestinal disorder that causes recurring abdominal pain, bloating, constipation, diarrhea, or a combination of these symptoms. While the exact cause of IBS is unknown, it is believed that certain foods and dietary habits can trigger or worsen IBS symptoms.

As such, many people with IBS turn to specialized diets to help manage their symptoms. Two popular diets for managing IBS are the low FODMAP and keto diets. These diets have gained popularity among IBS patients. It is because of their reported success in reducing symptoms such as abdominal pain, bloating, and discomfort.

For people with IBS, adhering to a specialized diet can be challenging. It often requires careful planning, meal preparation, and frequent grocery shopping. Additionally, some people may need more time or skills to prepare meals, making sticking to a specific diet even harder. 

That’s where low FODMAP meal delivery services can come in handy. These services provide pre-prepared meals designed for people with IBS following the low FODMAP diet. This can make adhering to their diet easier for people with IBS. They don’t have to worry about shopping, cooking, or portion control. 

The convenience of low FODMAP meal delivery services can help reduce stress and save time for people with IBS. It allows them to focus on their health and well-being. This article will explore the similarities and differences between the low FODMAP and keto diets. Also, which diet may be best for managing IBS symptoms? 

Low FODMAP Diet

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. The small intestine poorly absorbs these carbohydrates, which can cause digestive symptoms in people with IBS.

The low FODMAP diet involves restricting or avoiding foods high in FODMAPs for some time. It typically lasts for two to six weeks. IBS patients are encouraged to eat foods low in FODMAPs during this time. After that, they gradually reintroduce high FODMAP foods to identify which foods trigger their symptoms. The goal of the diet is to help identify and eliminate trigger foods while maintaining a balanced and varied diet.

Studies have shown that a low FODMAP diet can effectively reduce symptoms such as bloating, gas, abdominal pain, and diarrhea in people with IBS. However, the diet can be challenging to follow. It involves avoiding many high-FODMAP foods. Examples are wheat, dairy, certain fruits, and vegetables. 

It is essential for people with IBS who are considering the low FODMAP diet to seek guidance from a registered dietitian or healthcare provider. It is to ensure they meet their nutritional needs while on the diet.

Foods to avoid on the low FODMAP diet include:

  • Fructose: high fructose corn syrup, honey, agave nectar, and some fruits such as apples, pears, and watermelon
  • Lactose: milk, yogurt, and soft cheeses like ricotta or cottage cheese
  • Fructans: wheat, rye, onion, garlic, and some vegetables such as asparagus and artichokes
  • Galactooligosaccharides (GOS): legumes such as beans, lentils, and chickpeas
  • Polyols: sugar alcohols like sorbitol and xylitol, as well as some fruits like cherries, peaches, and plums.

Foods that are allowed on the low FODMAP diet include:

  • Proteins: meats, fish, poultry, eggs, and tofu
  • Grains: rice, quinoa, oats, and gluten-free bread and pasta made from rice, corn, or potato starch
  • Low FODMAP fruits: strawberries, blueberries, kiwis, grapes, and citrus fruits like oranges and lemons
  • Vegetables: carrots, bell peppers, cucumber, spinach, and zucchini
  • Nuts and seeds: almonds, pecans, macadamia nuts, pumpkin seeds, and sunflower seeds.

Implementing the Low FODMAP Diet 

  • Consult with a registered dietitian or healthcare provider

A registered dietitian or healthcare provider can help determine if the low FODMAP diet is appropriate for an individual’s needs. They can guide you on how to implement the diet.

  • Identify high-FODMAP foods

Use resources such as Monash University’s FODMAP app or a low FODMAP food list to identify high FODMAP foods that should be avoided.

  • Plan meals

Plan meals and snacks that include low-FODMAP foods and avoid high-FODMAP foods. Use low FODMAP recipes and meal plans for inspiration.

  • Shop for low-FODMAP foods

Shop for low-FODMAP foods at the grocery store or use a low-FODMAP meal delivery service.

  • Cook and prepare meals

Cook and prepare meals with low FODMAP, and consider using low FODMAP cooking techniques like grilling, baking, and roasting.

  • Monitor symptoms

Monitor IBS symptoms to track progress and identify trigger foods. Consider keeping a food and symptom diary to help identify trigger foods.

  • Reintroduce high-FODMAP foods

Reintroduce high FODMAP foods gradually and under the guidance of a healthcare professional to determine tolerance levels.

Keto Diet

The ketogenic diet is commonly known as the keto diet. It is a high-fat, low-carbohydrate diet that has been shown to promote weight loss and improve metabolic health. The keto diet aims to shift the body into a state of ketosis. It is where they use fat for fuel instead of carbohydrates.

The keto diet reduces carbohydrate intake to 20-50 grams daily. And then increasing fat intake to 70-80% of total calorie intake while keeping protein intake moderate at around 20-25%. By limiting carbohydrate intake, the body is forced to use stored fat for energy, which results in a state of ketosis.

During ketosis, the liver produces ketones from fat, which the body can use as fuel. This shift in metabolism has been shown to have several health benefits. It includes weight loss, improved blood sugar control, and decreased inflammation.

Foods that are allowed on the keto diet include:

  • Healthy fats: avocados, nuts, seeds, olive oil, coconut oil, and fatty fish
  • Protein sources: meat, poultry, fish, eggs, and tofu
  • Non-starchy vegetables: leafy greens, broccoli, cauliflower, and zucchini
  • Dairy products: cheese, butter, and cream (in moderation)

Foods that you should avoid on the keto diet include:

  • High-carbohydrate foods: bread, pasta, rice, and sugary foods
  • Some fruits: bananas, apples, and oranges
  • Starchy vegetables: potatoes, corn, and peas
  • Processed foods: packaged snacks and sugary drinks

Low Fodmap Diet Vs. Keto Diet

The low FODMAP diet and the keto diet are two popular diets that have been studied for their potential benefits in managing symptoms of IBS. While both diets effectively promote weight loss and improve metabolic health, they differ in their approach and the types of foods that are allowed.

The low FODMAP diet involves avoiding foods that are high in FODMAPs. It focuses more on the carbohydrates that are poorly absorbed in the small intestine and can lead to digestive symptoms in individuals with IBS. The goal of the low FODMAP diet is to reduce symptoms by limiting the intake of FODMAPs and then gradually reintroducing them to identify which specific types of FODMAPs trigger symptoms.

On the other hand, the keto diet involves reducing carbohydrate intake. It induces a state of ketosis, where the body uses fat for fuel instead of carbohydrates. The keto diet does not focus on specific types of carbohydrates. But more on overall carbohydrate intake and increasing fat intake.

Similarities

Both diets emphasize the importance of whole, unprocessed foods and limit the intake of highly processed foods and added sugars. They also require careful planning and monitoring to ensure adequate nutrient intake and avoid potential nutrient deficiencies.

Which is Better?

It ultimately depends on the individual and their specific needs and preferences. Some individuals may find relief from symptoms by following a low FODMAP diet. Others may find the keto diet more effective. Working with a healthcare professional and a registered dietitian is recommended to determine which diet is most suitable and safe for an individual’s needs.

Conclusion

In conclusion, both low-FODMAP and keto diets have been shown to have potential benefits in managing symptoms of IBS. While the low FODMAP diet focuses on avoiding foods high in FODMAPs to reduce digestive symptoms, the keto diet aims to induce a state of ketosis by limiting carbohydrate intake and increasing fat intake.

Both diets require careful planning and monitoring. It is to ensure adequate nutrient intake and avoid potential nutrient deficiencies. Working with a healthcare professional or a registered dietitian is essential to determine which diet is most suitable and safe for an individual’s needs.

Additionally, for individuals who may find it challenging to follow these diets independently, there are options such as low FODMAP and keto meal delivery services. They both can provide pre-prepared meals that align with these diets. Ultimately, the goal is to find a sustainable and effective diet to manage the symptoms of IBS and promote overall health and well-being.

Follow:

LATEST VIDEOS