Is Keto Diet Good for Irritable Bowel Syndrome (IBS)?

What Is IBS?

Irritable Bowel Syndrome (IBS) ^[1] is a digestive condition that affects the large intestine and causes a number of uncomfortable symptoms. Common signs of IBS include bloating, gas, constipation, diarrhea, and abdominal pain.

While IBS doesn’t lead to serious health issues, it can make daily activities challenging for those affected. The causes of IBS are not entirely understood, but diet is known to play a big role in either soothing or making symptoms worse.

Certain foods can trigger discomfort while others may ease it. This has led many people to explore different diets, like the keto diet for IBS.

Because the keto diet is low in carbs, it is believed to limit foods that commonly cause bloating and other IBS symptoms. And some have found relief after trying keto for IBS with noticeable improvements in their digestive health.

How Does a Keto Diet Work?

The ketogenic diet (or keto diet for short) is a low carbohydrate, high-fat diet designed to push the body into a state called ketosis. In ketosis, the body primarily uses fat for energy instead of carbohydrates. This shift reduces the intake of foods that commonly cause digestive issues and this can help those with IBS.

One reason the ketogenic diet for IBS ^[2] has gained attention is due to its potential effects on the digestive tract. Because it limits carbohydrates (particularly bread, pasta, and sugary snacks), the keto diet may reduce digestive problems.

Reducing these carb sources can lessen fermentation in the gut. And when there's less fermentation in the gut, there will be less bloating and gas (which are common IBS symptoms).

Also, some believe that the high-fat side of the keto diet may have anti-inflammatory effects. And this can help with IBS symptoms.

Potential Benefits of Keto for IBS

Many people trying out the keto diet for IBS report various benefits to their digestion.

Some of the main advantages include:

1. Reduced Inflammation: Lesser carbohydrates may mean less sugar and therefore less inflammation in the digestive tract. This reduction in inflammation^[3] can go on to ease IBS symptoms like bloating and abdominal pain.
2. Improved Gut Health: Because the keto diet takes out certain carbs that may feed harmful gut bacteria, this diet type might promote a healthier balance of bacteria in the gut.
3. Reduced IBS Symptoms: For some, the keto diet and IBS remission go hand in hand because the diet's structure often limits foods that cause gas, pain, and other IBS symptoms. Many people feel better when they eat low-carb foods that are less likely to irritate the digestive system.

Foods to Include and Avoid on a Keto Diet for IBS

Here’s a breakdown of recommended foods and those best avoided:

1. Low-Carb Vegetables: Vegetables like zucchini, broccoli, spinach, and bell peppers are keto-friendly and generally easier on the digestive system. These options provide fiber and essential nutrients without causing significant IBS symptoms^[4].
2. Healthy Fats: Healthy fats are essential in keto. Foods like avocados, olive oil, and nuts are good sources of fat that can support digestion and may help reduce inflammation.
3. Protein Sources: Lean proteins such as chicken, fish, and eggs are suitable choices for those on a keto diet. They are filling and tend to be easy on the stomach.
4. Foods to Avoid: Certain foods can trigger IBS symptoms and are best left out of a keto diet. Gluten, dairy products (for those sensitive to lactose), high-carb foods, and processed foods are common triggers. You should consider taking these foods out of your diet to reduce the likelihood of bloating, gas, and abdominal pain.

Specific examples of the foods to avoid include:

• Grains that contain gluten: Wheat, barley, and rye
• High lactose dairy: Milk, soft cheeses, and ice cream
• Processed foods: Packaged snacks, sugary drinks, and foods with artificial ingredients
• High-carb foods: Bread, pasta, rice, and other starchy foods

Scientific Evidence of IBS Symptoms

An Anatomy of irritable bowel syndrome

Research on the effects of the ketogenic diet on IBS is still developing, but there are some studies and findings on the keto diet and gut inflammation that suggest potential benefits.

This research^[5] indicates that a low-carb, high-fat diet like keto may help to reduce inflammation in the gut. Since inflammation is often linked to IBS symptoms, this could explain why some people report improvements after starting a keto diet.

While early findings^[6] are promising, the effect of keto diets on IBS can vary between individuals. So, more studies are needed to determine the full impact of keto on IBS symptoms and to understand any long-term effects.

But while understanding the link between the keto diet and IBS remission is still limited, it doesn't mean keto diets don't work for IBS. It just means that there needs to be more research to understand why and how.

Practical Tips for Starting a Keto Diet for IBS

If you’re considering the keto diet for IBS, here are a few practical steps that can help make the transition smoother and improve your chances of seeing positive results:

• Gradual Transition: Instead of switching to a keto diet overnight, try reducing carbs gradually. This way your digestive system can adjust and adapt, minimizing initial discomfort.
• Sample Meal Plans: Plan meals ahead to make it easier to stick to the diet. Include low-carb vegetables, healthy fats, and lean proteins in each meal.
• Hydration and Electrolyte Balance: The keto diet can sometimes lead to dehydration and loss of essential minerals. Drink enough water to replenish electrolytes (like sodium, potassium, and magnesium) to prevent this.
• Monitoring Symptoms: Keep a journal of your meals and note any changes in IBS symptoms. This can help you identify specific foods that might trigger discomfort or show which parts of the diet work well for you.
• Addressing Individual Needs: Everyone’s IBS experience is different. Listen to your body and adjust your diet as needed. If certain foods on keto don’t suit you consider alternatives that are gentle on the digestive system but still low in carbs.

Potential Drawbacks and Considerations

While the keto diet for IBS can offer some benefits, there are also potential drawbacks to consider. This is especially true for those with sensitive digestive systems.

Here are a few factors to keep in mind:

• Constipation: Since the keto diet is low in fiber-rich fruits, grains, and some vegetables, constipation can become an issue. Add fiber from low-carb vegetables or supplements to help reduce this effect.
• Electrolyte Imbalances: The keto diet often leads to water and electrolyte loss in the early stages. This can cause symptoms like headaches, fatigue, and cramps. Adequate intake of sodium, potassium, and magnesium can help avoid these imbalances.
• Nutrient Deficiencies: Cutting out certain food groups may lead to missing essential vitamins and minerals. Include nutrient-dense foods and, if needed, supplements to help maintain a balanced intake.
• Mental Health Impacts: The strict limitations of the keto diet may feel restrictive for some and impact their mood or motivation. Long-Term Sustainability: While some find relief with keto diet IBS symptoms in the short term, the diet’s restrictive nature can be challenging to maintain long term.