Keto for IBS: Good or Bad?
So the Keto diet is all the rage right now,
but is it the right diet for IBS or other
Keep watching to find out.
I’m Amanda Malachesky, Certified Functional
Nutrition and Lifestyle Practitioner, and
Digestive and Allergy Detective.
I help you figure out why your digestion is
misbehaving and what you can do about it,
even when you’ve been told you just have to
live with it.
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creative, all-natural approaches to healing
your gut struggles.
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So the Keto diet’s been trending for the last
couple of years, but is it right for you?
In this video, I’ll share how to tell if the
Keto diet is right for your situation and
I’ll also share the common pitfalls of following
the Keto diet.
I used the Keto diet myself for about 18 months
several years ago and it led to some really
unintended consequences, and I’d like to save
you the trouble of having the same thing happen
So let’s get started.
So what is the Keto diet?
It’s basically a very low carb, moderate protein
and high fat diet.
And it excludes a lot of things like all grains,
all sugars, and many of the starchy vegetables
that we enjoy eating, like potatoes and winter
squash, beets, and even carrots.
And also starchy sweets, fruits like apples
and pears and things like this.
And legumes, don’t forget the legumes.
Keto proponents like to offer it really as
a panacea for everything that ails us, but
there are some consequences, maybe unintended
and things that we have to be careful with.
So the Keto diet was developed as a therapeutic
diet for people with brain injuries and seizures
and things like this.
And it’s also been shown to be beneficial
for things like heart disease, diabetes, high
blood pressure, obesity, and it’s also been
shown to be really beneficial for certain
kinds of cancers.
It also seems to have a tremendous amount
of value for people with Alzheimer’s disease,
because sugar is very closely linked to Alzheimer’s
So what the diet does, it helps the body adapt
to running on what are called ketones instead
This allows the body to reduce inflammation
and to feel a lot better.
And this can be really beneficial for us because,
as Americans, we tend to eat way, way too
much sugar and starch.
But, take note that digestive disorders are
not on this list anywhere.
Have you ever tried using the Keto diet?
Leave me a keto in the comments below if you
have, and if you want, let us know about your
experience using keto and whether it helped
Now I want to share with you four of the most
common problems that come up when people adopt
the keto diet really thoroughly.
So the first one is eating too little fiber.
With this moderate protein, high fat diet,
a lot of people revert to eating just meat
and fat, and maybe not enough vegetables.
And because you’re also cutting out a lot
of important vegetables and fruits due to
their sugar content, it reduces the diversity
of the plant foods that you’re eating.
A lot of people end up eating way too little
fiber, this can lead to constipation, which
can negatively affect your digestion, your
motility and can even lead to IBS, IBS-like
symptoms or even SIBO.
The second possible negative consequence of
adopting a keto adapted diet is the the lack
of starchy vegetables and fruits can starve
out your beneficial bacteria.
Starving these bacteria can leave your body
vulnerable to colonization with other undesirable
bacteria, which can, of course, lead to some
other unintended and unwanted effects.
Third potential negative consequence of a
keto diet is that adding a ton of extra fat
into your diet can lead to some unintended
Many of us Americans already have sluggish
livers and poor fat digestion.
Sudden fat intake can increase your digestive
problems if you are already have trouble digesting
fats to begin with.
This can also lead to some other downstream
digestive symptoms such as oxalate intolerance,
histamine intolerance, SIBO, and IBS, and
other related conditions.
Finally this process of eating very few carbs
can, for some people, lead to a downward spiral
of problems with the adrenals, with the thyroid,
with blood sugar, and other hormone issues.
This can spiral out into problems with mental
health, like anxiety and depression, and also
sleep problems, and other challenges.
So is the keto diet a good diet for IBS?
Generally, I think there are better dietary
templates to start with, including the SCD
or Low Fodmap Diet, and maybe potentially
the paleo template.
Basically anything that’s going to reduce
inflammatory foods and allow you some insight
into what you’re reacting to is going to be
But I think the keto diet may not be the right
It’s always a good idea to understand the
potential consequences of a therapeutic diet
that you’re going to try and to proceed mindfully.
And it’s a general good rule of thumb to follow
that if you haven’t seen much improvement
with the therapeutic diet that you’ve chosen
after about a month, it’s probably not the
right template to be using.
You might need to find another one.
And as I always say, a therapeutic diet must
be customized for you individually to get
the best results.
So now that you know about the possible benefits
and consequences of using the keto diet, you
can move ahead with confidence.
But what if you’re confused and you’re not
sure how to improve your IBS or other gut
or allergy symptoms?
I have space to review a limited number of
cases each month if you’d like to talk to
someone who can help you investigate and trouble-shoot
I invite you to meet with me for an assessment
session to help you sort out your most supportive
diet, or the underlying causes of your symptoms.
You can schedule a Free Assessment Session
with me by visiting my website, confluence
nutrition dot com, forward slash contact,
and using my online appointment scheduler
to talk further.
Therapeutic diets are only one piece of a
larger puzzle to solve your chronic symptoms.
I’ve mapped out how to create your personalized
solution in The Roadmap to Gut Recovery.
You can grab your free copy by heading to
confluence nutrition dot com forward slash
I’ve left that link for you below.
I also have a private Facebook group called
Help for Healing Chronic Illness, where you
can ask questions of me and our community,
so come check us out.
If you like this video, please let me know
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Subscribe and share it with your fellow digestively-challenged
friends or family and comment below with ‘helpful’
if this video helped you.
See you next time.