Irritable bowel syndrome (IBS) is a common gut disorder that causes abdominal pain, bloating, gas, diarrhoea, and constipation. The ketogenic diet, a very low-carbohydrate, high-fat eating plan, has gained attention for its potential impact on various health conditions. But is a ketogenic diet suitable for people with IBS? Here’s what you need to know.
How Keto Might Affect IBS
The ketogenic diet involves drastically reducing carbohydrate intake and replacing it with fat. This metabolic shift forces the body to enter a state called ketosis, where it starts burning fat for fuel instead of glucose. This process may influence IBS symptoms in several ways:
- Reduced Fermentable Carbohydrates: Many IBS symptoms are triggered by fermentable carbohydrates known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). By significantly restricting carbohydrates, a ketogenic diet inherently lowers FODMAP intake, which may alleviate gas and bloating.
- Gut Microbiome Changes: Carbohydrates feed certain gut bacteria. A ketogenic diet can alter the composition of the gut microbiome, potentially reducing the population of bacteria that contribute to IBS symptoms. However, it’s important to note that the long-term effects of these changes are still being researched.
- Reduced Inflammation: Some studies suggest that ketosis may have anti-inflammatory effects. Inflammation can play a role in IBS, so reducing it might lead to symptom improvement.
Potential Downsides of Keto for IBS
While some individuals with IBS may find relief on a ketogenic diet, it’s not without potential drawbacks:
- Constipation: The restriction of many fruits, vegetables, and whole grains on a ketogenic diet can lead to a decrease in fibre intake. This can worsen constipation, a common IBS symptom. Ensuring adequate hydration and including low-carb, high-fibre options like leafy greens and chia seeds is crucial.
- Nutrient Deficiencies: A poorly planned ketogenic diet can lack essential vitamins and minerals. This is especially concerning for people with IBS, who may already have compromised nutrient absorption. Careful meal planning and supplementation may be necessary.
- Not a Universal Solution: IBS is a highly individualised condition. What works for one person may not work for another. A ketogenic diet may not be effective for everyone with IBS, and some may experience a worsening of symptoms.
What this means in practice
If you’re considering a ketogenic diet for IBS, it’s best to proceed with caution and under the guidance of a healthcare professional or registered dietitian. Start slowly, monitor your symptoms closely, and be prepared to adjust the diet as needed. For example, you could try a modified keto approach that includes some low-FODMAP vegetables like spinach, courgette, and bell peppers, which are available at any Tesco for around £2 per kilogram.
Remember that a ketogenic diet is a significant dietary change, and it’s essential to ensure it’s nutritionally adequate and sustainable for you. the role of fibre on keto is often overlooked.
Frequently Asked Questions
Can keto cure IBS?
No, there is no known cure for IBS, and keto is not a guaranteed treatment. However, some people find that it helps manage their symptoms.
Is keto safe for everyone with IBS?
Not necessarily. It’s important to consult with a healthcare professional before starting keto, especially if you have any underlying health conditions.
What are some keto-friendly foods for IBS?
Good choices include meat, poultry, fish, eggs, healthy fats (like olive oil and avocado), and low-carb vegetables like spinach and courgette.
How long does it take to see results from keto for IBS?
It varies from person to person. Some may experience symptom relief within a few weeks, while others may not see any improvement.
Can I eat fruit on keto for IBS?
Most fruits are high in carbohydrates and should be limited on keto. Small portions of berries may be acceptable for some people.
The Bottom Line
A ketogenic diet may offer potential benefits for some individuals with IBS by reducing fermentable carbohydrates and potentially decreasing inflammation. However, it’s not a guaranteed solution and may have downsides like constipation and nutrient deficiencies. It is crucial to consult with a healthcare professional before starting keto for IBS and to monitor your symptoms closely. Remember that IBS is highly individualised, and what works for one person may not work for another. It’s also important to consider the psychological aspects of keto and how restrictive diets can affect your mental wellbeing. If you’d rather not do the macro maths yourself, the automatic macro calculator in the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
