Low FODMAP Keto Meal Plan

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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Combining the ketogenic diet with a low FODMAP diet is a great way to control gastric issues and reduce inflammation in your body. 

Digestive issues are one of the most common symptoms people get nowadays. Bloating, diarrhea, stomach cramps, and gas are ways your digestive tract is saying to you that something is off. 

In this article, you will learn everything about a low FODMAP keto diet plan to help reduce your digestive issues, achieve weight loss, and reduce inflammation. We will take a look at its benefits, drawbacks, how to start this meal plan, foods to eat, which foods to avoid, and a one-day meal sample to help you get started. 

 

What is the low FODMAP keto meal plan?

IBS (irritable bowel syndrome) is one of the most common gastric problems. While stress can have an impact on developing gastric symptoms, in a lot of cases, it may be linked to the food that you are consuming. 

One way of dealing with IBS is a diet low in FODMAPs. FODMAPs are fermentable carbs that stand for fermentable oligosaccharides, disaccharides, and polyols. These are non-digestible carbs that move through your intestines. They can draw water to the intestines (resulting in diarrhea) or are fermented by your gut bacteria (resulting in gas, bloating, and stomach cramps). 

In this plan you eliminate all foods that are high in FODMAPs for 4-6 weeks. Once those weeks pass, you start including some of the foods that you eliminated. Always in small portions, one food at a time, and making sure to pay attention to any symptom that can arise. 

This will teach you which foods you can tolerate and in what amounts. Some people might have a sensitivity to all FODMAPs, while others may only be sensitive to fewer. 

This is a short-term elimination diet that must go hand in hand with professional help (registered dietitian), to prevent any nutritional deficiencies from arising. 

A reduced FODMAP diet includes only foods low in fermentable carbs to avoid getting gastric problems. When you combine it with a ketogenic diet, it is when you consume only foods that are low in FODMAPs and follow a low-carb diet (only 5-10% of carbs). 

This meal plan is good for people who suffer from IBS, but it is not intended for people with type 1 diabetes or those who are pregnant or lactating. 

 

Benefits of a low FODMAP keto meal plan

Both a reduced FODMAP diet and a ketogenic diet can have great benefits.

Here is a list of all the benefits you can expect when combining both ways of eating. 

  • Weight loss. The most sought benefit from a ketogenic diet is weight loss. On average, you can get 1-2 lbs of weight loss per week. Remember, severe weight loss (more than 1% of your body weight per week) could be from water loss or muscle loss, and it might not be sustainable. 
  • Improved blood work. Cholesterol levels, triglycerides, and sugar levels. Additionally, you may get improved insulin sensitivity which could help reduce symptoms of PCOS. 
  • Improved digestion. Thanks to the type of foods you consume, you can significantly reduce your symptoms of IBS. This means less bloating, gas, stomach cramps, and better food digestion. 
  • Increased energy levels
  • Better quality of sleep

 

Drawbacks of a low FODMAP keto meal plan

There are several benefits of following this way of eating, but how about the side effects?

Here are some of the possible negative aspects:

  • Constipation. A very common effect of both diets is constipation. By reducing the carbs you eat, you can decrease the fiber intake, which often leads to constipation. Keep your fiber intake to a minimum of 25 grams per day, and drink plenty of water. 
  • Nutrient deficiency. Since several foods are eliminated, there is a risk of getting nutritional deficiency if you are not careful. Thus, make sure to have a variety of veggies and fruits throughout the day to provide different nutrients. A good rule of thumb is to choose different colors because each color represents a different set of nutrients. 
  • Keto flu. A common drawback of a ketogenic diet is getting the keto flu during the first few days of the diet. You can get symptoms like foggy brain, nausea, headache, and fatigue. 
  • Difficult to sustain. Following a ketogenic diet is hard. Now on top of that, limiting the carbs and veggies that you can eat can be a tad more difficult. Thus, some people find it too restrictive and difficult to follow. 

 

How to start the low FODMAP keto meal plan

Before you make any change to your diet it is always important to check with your healthcare provider. They will let you know if you are suitable to make the change without jeopardizing your health. 

Once your doctor gives you the okay, here are some simple steps to follow:

  1. Calculate your calories. First, calculate your daily calories based on your age, weight, height, and activity level. Once you have it, you need to make a caloric deficit (for weight loss) or a caloric surplus (weight gain). 
  2. Calculate your macros. Once you have your calories, check how many grams for each macro. Carbs should be 5-10%, protein 20%, and fats 70-80% of your calories. 
  3. Gain an understanding of low and high FODMAP foods. One of the handiest tools I often recommend is the Monash app for those who have IBS. This is a paid for app, but is very useful because it tells you which foods are high in FODMAPs and which are low. This app will help you figure out which are both keto-friendly and won’t cause you any stomach problems. Of course, you can also do your own research, or ask your doctor for resources.
  4. Create a weekly menu. Now that you know which foods to have, you can create a weekly menu. This will help you stay on track and save time on grocery shopping (it saves money too!). 

 

GET A CUSTOM KETO PLAN

 

Foods to eat and avoid

Foods included in this meal plan are low in carbs and FODMAPs, specifically the types of fermentable oligosaccharides, disaccharides, and polyols you are sensitive to.

You can include healthy fats, protein, nuts, seeds, veggies, and certain fruits. 

Fats are your main energy source when doing a ketogenic diet. Thus, it is important to include them in large quantities. You can include healthy fats like olives, oils, and ghee. Avocado (high in polyols), coconut flour (high in fructose and oligosaccarides), almond flour (high in oligosaccarides), and coconut water (high in oligosaccarides and fructose) are high in FODMAPs, so avoid the ones you are sensitive to. 

Since protein doesn’t have carbs, you can include any type in your meal plan. Focus on lean proteins or the ones that provide healthy fats like salmon, mackerel, and sardines. Eggs, chicken, meat, and seafood are also great options. 

Nuts and seeds like peanuts, pumpkin seeds, chia seeds, and flaxseeds are all allowed. On the other hand, if you are sensitive to oligosaccharides, cashews and pistachios are to be avoided. You’ll also want to limit almonds and pecans to less than 15 a day, because although they do contain oligosaccharides, it is in much lower amounts.  

Veggies are important to help you provide fiber and antioxidants. There are many veggies that you can include, such as alfalfa, arugula, bamboo shoots, green beans, green bell peppers, bok choy, capsicum, carrot, collard greens, cucumber, eggplant, jicama, kale, lettuce, okra, parsnip, radish, spaghetti squash, and spinach.

On the other hand, avoid: mushrooms (high in polyols), onion (high in fructans), garlic (high in fructans), tomatoes (high in fructose), broccoli (high in fructose), cauliflower (high in polyols), savoy cabbage (high in fructans), pumpkin (high in oligosaccharides), peas (high in oligosaccharides and polyols), celery (high in polyols), corn (high in polyols), red bell peppers (high in fructose), asparagus (high in fructose), and artichoke (high in fructans) – depending on which FODMAPs you are sensitive to. 

When it comes to fruits, the best options are oranges, kiwi, and strawberries. Keep in mind that these provide high levels of carbs, which means that you need to be careful with the portion size to ensure you don’t go overboard with your carb intake. 

Most herbs, spices, and tea can be included in a reduced FODMAP diet. 

Avoid dairy products (milk, yogurt, and cheese) if you are sensitive to lactose, which is a disaccharide.  

 

Food substitutes and keto alternatives

For those looking for a sugar substitute while doing keto and being careful with FODMAPs, you can switch to stevia, aspartame, saccharin, and sucralose. However, you need to read the nutritional label to ensure that if you are sensitive to polyalcohols, that you steer clear of sugar alcohols and maltodextrin.

An easy keto and low FODMAP ketchup replacement is mixing tomato paste, apple cider vinegar, spices, garlic-infused olive oil (since garlic is high in FODMAPs is better to avoid it, using an infused oil gives you the flavor without the FODMAPs), and some FODMAP-friendly sugar substitute.

 

Shopping list

Now comes my favorite time whenever I start a new meal plan, and it is grocery shopping! Here you can find a keto low FODMAP grocery list to help you out the next time you restock your pantry. 
Fats

  • Olives 
  • Olive oil
  • Coconut oil
  • Ghee
  • Flax seeds
  • Chia seeds
  • Almonds
  • Pecans
  • Pumpkin seeds

Veggies and fruits

  • Kiwi
  • Oranges 
  • Strawberries
  • Alfalfa
  • Arugula
  • Bamboo shoots
  • Green beans
  • Green bell peppers
  • Bok choy
  • Capsicum
  • Carrot
  • Collard greens
  • Cucumber
  • Eggplant
  • Jicama
  • Kale
  • Lettuce
  • Okra
  • Parsnip
  • Radish
  • Spaghetti squash
  • Spinach

Proteins

  • Eggs
  • Chicken
  • Fish
  • Seafood
  • Red meat

 

1-day sample meal plan

While it sounds easy to make, creating a meal plan can be somewhat complicated. Here is a one-day menu sample to get you started. Remember that you can change the portions and the types of meals as long as they are keto and do not contain high levels of FODMAPs. 

  • Breakfast: Egg muffins with bacon
  • Morning snack: Pumpkin seeds with strawberries
  • Lunch: Keto shrimp tacos
  • Evening snack: Carrots with almond butter
  • Dinner: Lemon mint pork chops with veggies

1,724 calories | Macros: 30 g net carbs – 102.8 g protein – 132 g fats
 

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Egg muffins with bacon Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 2 tablespoons 240 0 0 27.2
  Bacon 2 slices 63 0.2 5.2 4.6
Calories Net Carbs Protein Fat            
518 1.3 g 24.1 g 46 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Pumpkin seeds with strawberries Strawberries 1 cup halves 49 8.7 1 0.5
  Pumpkin seeds 1 oz 158 1.3 8.6 13.9
Calories Net Carbs Protein Fat            
207 10 g 9.6 g 14.4 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Keto shrimp tacos Lettuce 1 cup 8 0.5 0.6 0.1
  Shrimp 3 oz 72 0 17.1 0.4
  Green bell peppers 40 g 8 1.5 0.5 0
  Olive oil 1 tablespoon 120 0 0 13.6
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
Calories Net Carbs Protein Fat            
222 3.6 g 18.6 g 14.1 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Carrots with almond butter Carrots 1/2 cup 22 3.7 0.5 0.1
  Almond butter 1/8 cup 193 2.6 6.5 17.3
Calories Net Carbs Protein Fat            
215 6.3 g 7 g 17.4 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Lemon mint porkchops with grilled veggies Pork chop 1 unit 287 0 40 12.8
  Mint 2 tablespoons 2 0.2 0.1 0
  Lemon juice 1 tablespoon 3 1 0 0
  Zucchini 100 g 30 7.6 3.4 0.4
  Olive oil 2 tablespoons 240 0 0 27.2
Calories Net Carbs Protein Fat            
411 13.5 g 38.2 g 22.9 g            
DAILY TOTALS   1,724 cal 30 g net carbs 102.8 g protein 132 g fat

 

PERSONALIZE YOUR MEAL PLAN

 

Low FODMAP keto meal plan FAQ

Are there still questions related to this new meal plan? Here you can find the most commonly asked questions to have everything clear!

 

Yes, you can do both at the same time. 

This implies having a low carb intake (less than 10% of your daily calories from carbs), and sticking to foods that are low in FODMAPs. As long as you follow these basic rules, you’re good to go! 

A ketogenic diet focuses on having a reduced intake of carbs. It means consuming just 5-10% of your calories from carbs. 

On the other hand, a reduced FODMAP diet means consuming foods that are low in fermentable oligosaccharides, disaccharides, and polyols. It doesn’t necessarily mean that you need to reduce your carb intake. 

No, they are not similar. They each have their own “rules” or things to consider. 

The only thing they have in common is that they limit certain carbs. However, one diet limits them to ensure you eat below a certain amount per day (keto). The other reduces certain carbs that can cause stomach problems (FODMAP). 

People with irritable bowel syndrome (IBS) should focus on eating this meal plan. If you are getting bloated 3-4 times per week (or even more), or feel that you are not properly digesting your foods, you can choose this type of diet. 

Stevia, aspartame, saccharin, and sucralose are all sweeteners you can use in a keto diet and a reduced FODMAP diet. 
Make sure to read the label to avoid any sugar alcohols or maltodextrin. 

Cauliflower is a high FODMAP food (polyols). I would recommend not consuming it while following this meal plan. Even a small amount (75 g) is still considered high in FODMAPs. Thus, if you are sensitive to polyols, you may want to avoid it along with broccoli or any other cruciferous vegetables. 

 

Alternative ketogenic plans