Sensitive digestion can be a pain, literally. Trying to eat the ‘right’ foods and avoid the ‘wrong’ foods can be like navigating a minefield. Unless you know exactly what foods you are good with, there is still a chance of hitting a tripwire.
You may be wondering what ‘ketobiotic’ means. Its actually what I started calling my food as I searched for meals that were easily digestible, and healed my gut.
Keto comes from ketogenic – a diet that focuses mainly on fats as an energy source. The majority of calorie consumption comes from fats instead of carbohydrates. Your body actually starts to burn Ketones for fuel, as opposed to glucose which is a monosaccharide (sugar) in its simplest form.
Since some carbohydrates (FODMAPS) are poorly tolerated with digestive issues, fats acts as a perfect substitute. Whilst not completely eliminating carbohydrates, eating ketogenic usually removes the more starchy ones.
The benefits of going keto for digestive issues include:
- Easily accessible energy (especially Medium Chain triglycerides – MCT’s)
- Less fermentable carbohydrates (which cause gas and bloating)
- Starving out pathogenic bacteria that feed on glucose (carbohydrates)
- Polyunsaturated fats are highly anti-inflammatory, protecting the gut
Tempeh is a rich source of saturated, polyunsaturated AND monounsaturated fats, and provides the bulk of fats for this meal.
Pre & Pro – Biotics
The ‘biotic’ part comes from adding a probiotic, or fermented food to the meal. Foods like kimchi and tempeh are rich in beneficial bacteria, helping populate the gut with more beneficial strains. Long term, these foods will slowly be restoring the balance within your gut microbiome, and overall gut health as a result.
There’s a part 2 to ‘biotic’. You may have heard of prebiotics. These come from the fibre found in plants, and help strengthen existing bacterial strains within the gut. Your bacteria actually produce Short Chain Fatty Acids from these prebiotics. These fortify the gut wall whilst also interacting with the immune system to regulate inflammation.
Whilst some FODMAPS contain prebiotics, plenty of low FODMAP foods do too. This means you can still provide your microbes with the raw materials they need to grow stronger and support great gut health.
- 1/2 Onion
- 4 cloves garlic
- 1 tsp Chinese 5 spice
- 2 Heads Greens
- 1 Tbsp Kimch
- Crushed Cashews
- Sesame Seeds
- Coconut Oil
- 50g Beansrouts
- 1/4 Head Small Cabbage
Step By Step
- Chop your Tempeh into small cubes, and throw them in a wok or pan with coconut oil. Let them turn golden brown and slightly crisp. This is an optional step as it removes much of the probiotic nature of tempeh. You can eat it raw instead.
- Remove the tempeh and use the same pan with coconut oil. On a medium heat, gently sauté the onion and garlic. After a minute or so, throw in some salt, pepper and five spice.
- Throw in the chopped cabbage, greens and beansprouts – cook until soft.
- Plate it up, add the kimchi, cashews and sesame seeds.
- Drizzle with soy sauce. You can get some soy sauces which are gluten free.