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How to Do Keto with GERD: A Comprehensive Guide
If you have GERD (gastroesophageal reflux disease), you may be hesitant to try a ketogenic diet. The high-fat, low-carb nature of the keto diet may cause discomfort for people with GERD. However, with some adjustments and tips, it is possible to do keto with GERD.
This article will provide three methods on how to do keto with GERD. Each method has different approaches and tips that can help you mitigate symptoms of GERD while following the keto diet.
Method 1: Focus on Whole Foods
One of the primary reasons why GERD patients may be hesitant to try keto is because the high-fat content of the diet can exacerbate symptoms. However, when done correctly, the keto diet can actually reduce GERD symptoms.
The key is to focus on whole food sources, such as vegetables, fruits, lean meats, dairy, and nuts. Avoid processed foods, fried foods, and high-fat dairy. Instead, opt for low-fat dairy products and lean protein sources such as chicken, fish, and turkey.
Another factor to consider is fiber. Fiber is beneficial for GERD sufferers because it helps keep food moving through the digestive system. Aim for at least 25g of fiber per day. Good sources of fiber include vegetables, fruits, whole grains, and nuts.
Finally, pay attention to portion sizes. Overeating can worsen GERD symptoms. If you’re feeling full or discomfort, stop eating and wait until the symptoms resolve before continuing.
Method 2: Consider Intermittent Fasting
Intermittent fasting is a popular diet trend. It involves eating within a set window of time and fasting for the remainder of the day. Some people find that intermittent fasting can reduce GERD symptoms.
There are a few different approaches to intermittent fasting. One method is the 16:8 method, which involves a 16-hour fast followed by an 8-hour eating window. Another method is the 5:2 method, which involves eating normally for five days and restricting calories to 500-600 for two days.
Intermittent fasting can be beneficial for GERD sufferers because it gives the digestive system a break from constantly breaking down food. In addition, fasting can reduce inflammation, which can help reduce GERD symptoms.
If you’re new to intermittent fasting, start slowly and gradually increase the duration of your fasts. It’s also important to drink plenty of water to stay hydrated during your fast.
Method 3: Supplement with Digestive Enzymes
Digestive enzymes help break down food and can be beneficial for people with GERD. Some people find that supplementing with digestive enzymes can help reduce GERD symptoms while following a keto diet.
There are several types of digestive enzymes, including protease, amylase, and lipase. Protease helps break down protein, amylase helps break down carbohydrates, and lipase helps break down fat.
Before supplementing with digestive enzymes, consult with your physician to ensure it’s safe and appropriate for you. It’s also important to follow dosage instructions carefully.
In conclusion, doing keto with GERD requires some adjustments, but it’s possible. By focusing on whole food sources, considering intermittent fasting, and supplementing with digestive enzymes, you can mitigate GERD symptoms while following the keto diet.
It’s important to listen to your body and make adjustments as needed. If you’re experiencing discomfort or symptoms, talk to your physician. They can help you determine the best approach for your individual needs.
Lastly, it’s important to remember that everyone’s body is unique. What works for one person may not work for another. Experiment with different approaches and find what works best for you. By following these tips, you can reap the benefits of the ketogenic diet without exacerbating GERD symptoms.