Keto AND Low Fodmap cooking? That could be a high tension competitive TV episode

This post is part of a series focusing on the AI revolution and its relevance for people living with conditions like ME and POTS, see further explanation at the end of this post. This has been Co-authored by a robot. Words in italics are direct interventions from human Jenny, rather than the shallow-fake, text bound Jenny.

I had meant to test the recipes before this scheduled post was published but that just didn’t happen.

Table of Contents

Low FODMAPs and High Hopes

Why Keto? Isn’t that a weight loss fad?

Preheat your oven and let’s get baking!

Trying it out!

Spaghetti Squash Pad Thai

Vegan Cauliflower Fried Rice

Welcome to the world of “Keto AND Low Fodmap cooking”! It sounds like a difficult challenge in a high tension competitive TV episode, doesn’t it? And for those of us living with energy limiting chronic illnesses such as ME and POTS, figuring out which dietary combinations work best for our bodies can feel just as intense. In this post, we’ll explore the potential benefits of combining a ketogenic diet with a low FODMAP diet and how AI-assisted meal planning can make the process easier.

Low FODMAPs and High Hopes

Managing ME and POTS can feel like a never-ending search for the right solution. It’s like trying to guess which ingredients Paul Hollywood is looking for in a technical challenge on “The Great British Bake-Off”, figuring out which foods are causing your chronic illness symptoms can feel like a mystery. But what if a partial answer was hiding in plain sight, in the form of our diet? For those unfamiliar, FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of carbohydrates that can be difficult to digest and can cause symptoms like bloating, gas, and diarrhoea on top of a probable cause general, systemic inflammation. I’ve been on this diet for several years and it improved specific symptoms dramatically.

A recent study published in the Journal of Lipid Research found that a low FODMAP diet can improve cardiovascular function and reduce symptoms in patients with POTS. The study also found that the low FODMAP diet improved markers of mitochondrial function in these patients. Did it? both ChatGPT and Lexii.ai are convinced but the reference isn’t correct. The search engine you.com thinks this was 2019 research in California but Google doesn’t know about it.

But the benefits of a low FODMAP diet don’t stop there. The diet has also been found to reduce histamine levels in the body, which can be particularly relevant for those with ME, POTS, dysautonomia or mast cell issues. Many people with these conditions may think they need to go gluten-free when they’re actually intolerant to fructans, which are a type of FODMAP. By identifying and eliminating these specific triggers, a low FODMAP diet can be a game-changer for managing symptoms.

Cracking the Code: How to Identify if Fructans, not Gluten, are the Culprit for Your Chronic Illness Symptoms

Fructans are a type of FODMAP. High fructan foods include wheat, garlic, onions, leeks, and artichokes.

Many people with chronic illness may think they need to go gluten-free when they’re actually intolerant to fructans. A low FODMAP diet can be helpful for identifying which specific FODMAPs are causing problems. By eliminating high fructan foods from your diet and gradually reintroducing them, you can figure out if fructans are the culprit for your symptoms. It’s literally! like when a baker uses alternative flours to make a gluten-free cake, a low FODMAP diet can help you identify which specific FODMAPs are causing problems.

Why Keto? Isn’t that a weight loss fad?

Let’s face it, even on a low fodmap diet, coping with ME and POTS can be as big a struggle as when Fran tries to cure Dave Syndrome on “Black Books”. In that episode, Manny falls ill with a fictional disease known as Dave Syndrome, also known as heat-induced psychosis. It is a rare disease that occurs when the victim is exposed to severe heat and feels the need to wear caveman-style clothes and perform fiery rituals on nearby car roofs. Fran tries various methods to cure him including traditional medical treatments, alternative therapies and even attempting to build a cooling contraption in the bookstore. However, none of these methods prove successful in curing Dave’s condition and the episode ultimately serves as a metaphor for the ongoing struggle of managing chronic illnesses like ME and POTS.

Dave’s Syndrome the build up

Dave Syndrome, the consequences

But anyway, what if there was a diet option that might knock back several symptoms at once? Enter the ketogenic diet.

You may have heard of the keto diet as a weight loss fad, but recent research suggests that it might also be a game-changer for those living with ME and POTS. The reason? One theory suggests that the keto diet may help to reduce inflammation in the body, which has been linked to the development of these conditions. Studies have found that people with ME and POTS often have higher levels of inflammation markers, and the anti-inflammatory effects of the ketogenic diet may help to reduce these markers, leading to an improvement in symptoms.

But the potential benefits don’t stop there. The keto diet may also improve mitochondrial function, which is crucial for energy production in the body. Research has shown that people with ME and POTS often have issues with mitochondrial dysfunction, which can lead to fatigue and muscle pain. The ketogenic diet may help to improve mitochondrial function by providing the body with an alternative fuel source, leading to improved energy levels and a reduction in muscle pain. It’s like making the perfect sugar-free, wheat-free cake on “The Great British Bake Off”, winning the competition and then being able to eat the cake.

Another potential benefit of the keto diet for those with ME and POTS is that it may help to stabilize blood sugar levels. Individuals with these conditions may experience blood sugar imbalances that can lead to fatigue, brain fog, and other symptoms. By reducing the intake of carbohydrates, the keto diet can help to stabilize blood sugar levels, which may help to improve symptoms. And just like how a souffle is best served fresh, the ketogenic diet can be best when it is adapted to your specific needs.

The IDO metabolic trap theory could also being explored as a possible explanation for how the ketogenic diet can improve symptoms in those with ME and POTS. But, just like how a souffle can fall, the theory hasn’t been fully validated in human studies yet.

For POTS specifically, the reduction of carbohydrates in a meal has been found to reduce post-prandial symptoms. This is thought to be due to the carbohydrate restriction causing a reduction in the release of insulin, which can help to improve blood pressure regulation and prevent the symptoms of POTS from getting worse.

Boring caveat: In an ideal world a low FODMAP diet or a keto diet should not be attempted without the guidance of a healthcare professional or a registered dietitian, as it can lead to nutrient deficiencies if not done correctly. We need to pay particular attention to electrolytes as you lose these more easily on keto and adding extra salt might not compensate. Additionally, FODMAPs are not the only trigger for chronic illness symptoms, and it's important to work with your healthcare team to find the best approach for managing your symptoms. But if you're feeling like a "Black Books" episode, where Bernard is trying to find the perfect wine to pair with his meal, and nothing seems to be working, it might be worth considering a low FODMAP or keto diet as a potential option.

Preheat your oven and let’s get baking!

Navigating the ketogenic diet and the low FODMAP diet can feel like trying to bake a sugar-free cake on “The Great British Bake Off”, with hidden carbs and FODMAPs lurking around every corner, just like those disingenuous sugar alternatives. But unlike the contestants on the show, you’re not just trying to please a panel of judges, you’re trying to improve your health. So, preheat your oven (or your brain), and let’s get baking.

AI-powered apps and websites can assist with tracking macronutrients, identifying hidden carbs and FODMAPs, and even creating custom meal plans to accommodate multiple restrictive diets at once.

One of the most challenging aspects of restrictive diets is meal planning and recipe creation. Finding recipes that are both keto-friendly and low FODMAP can be a difficult task. However, with the help of AI, it’s becoming easier to adapt existing recipes to meet specific dietary needs. Websites like “Ketofy” and “FODMAP Everyday” use AI to analyze recipes and make adjustments to make them compliant. “Ketofy” and “FODMAP Everyday” are likely to be the best options for someone looking to combine the ketogenic diet with the low FODMAP diet, for example. Both of these websites use AI to analyze recipes and make adjustments to make them compliant with both diets. You can also simply ask ChatGPT or an AI search engine like You.com By using these websites, you can find recipes that are tailored to your specific dietary needs, which can make it easier to stick to both the ketogenic diet and the low FODMAP diet at the same time. It’s like having a personal chef who knows all about your dietary restrictions.

When it comes to tracking your intake, AI-powered apps can be a lifesaver. These apps can help you monitor your macronutrient and micronutrient intake, ensuring that you’re getting the right balance of fats, proteins, and carbs. It’s like having a personal nutritionist in your pocket.

Trying it out

They say the proof is in the pudding, or in this case a keto, low fodmap, one pot, so I tried out these restrictions on ChatGPT adding in the complication of being meat free too:

Please suggest 5 keto, low fodmap, meat free, one pot or slow cooker, full meal dinner recipes. Only include recipes under 10 net carbs and say what the net carb is. list any ingredients which could be considered high fodmap. Please explain where you found the recipe or what you adapted it from

You do need to be able to spot bullshit and inappropriate ingredients, this is no good for friends and family who don’t really understand your diet, but it did suggest 2 recipes which could be worth cooking:

Feedback: the lentil, stew curry and bean chilli are unsuitable as I don’t think the net carb is correct and there’s too much high fodmap in it. Please give me full recipes for cauliflower fried rice and spaghetti squash substituting garlic for garlic oil and onions for spring onions.

Spaghetti Squash Pad Thai (8 net carbs)

Vegetarian, keto pad Thai, with pasta-like strands of squash, red bell pepper, carrot, and green onions and soy sauce, via Stable Diffusion

1. Ingredients: 1 medium spaghetti squash 1 tablespoon coconut oil 1/2 red bell pepper, sliced 1 medium carrot, julienned 1/4 cup green onions, sliced 1 tablespoon garlic oil 1 tablespoon soy sauce 1 tablespoon rice vinegar 1 teaspoon sesame oil Salt and pepper to taste -Instructions:
2. Preheat the oven to 375F.
3. Cut the spaghetti squash in half lengthwise and remove the seeds.
4. Place the spaghetti squash halves face down on a baking sheet and roast for 30-40 minutes or until tender.
5. Once the spaghetti squash is cool enough to handle, use a fork to scrape out the spaghetti-like strands.
6. Heat coconut oil in a pan over medium heat.
7. Add the red bell pepper, carrot, and green onions and sauté for 5 minutes.
8. Add the spaghetti squash strands, garlic oil, soy sauce, rice vinegar, sesame oil and salt and pepper.
9. Cook for another 5-7 minutes until everything is well combined.
10. This recipe can be found on the website “Delish” and is made in one pot. Note: This recipe is low FODMAP and keto-friendly, Garlic oil and spring onions can be used as a substitute for garlic and onions. Serves 2

Vegan Cauliflower Fried Rice (6 net carbs)

Vegan Cauliflower Fried Rice in a bowl looking appetising via Stable diffusion

• Ingredients: 1 head of cauliflower, grated 1 tablespoon coconut oil, 2 medium carrots, diced 1 cup frozen peas, 1/4 cup green onions, sliced 1 tablespoon garlic oil, 1 teaspoon soy sauce, 1 teaspoon sesame oil, Salt and pepper to taste –
  • Instructions:
• Heat coconut oil in a pan over medium heat.
• Add the diced carrots and sauté for 5 minutes.
• Add the grated cauliflower, frozen peas, green onions, garlic oil, soy sauce, sesame oil and salt and pepper.
• Cook for another 5-7 minutes until the cauliflower is cooked through. –
• This recipe can be found on the website “Minimalist Baker” and is made in one pot. Serves 2

For the cauliflower fried rice do people ever add egg to make it egg fried cauliflower rice? Does this get good reviews? Please give me a low fodmap, keto recipe paying attention to previous prompts

Yes, adding eggs to cauliflower fried rice is a common variation and it is known as “Egg Fried Cauliflower Rice”. Many people enjoy the added protein and texture that the eggs provide to the dish. Here is a low FODMAP, keto recipe for Egg Fried Cauliflower Rice:

Egg Fried Cauliflower Rice

Ingredients: -1 head of cauliflower, grated -2 tablespoons coconut oil -2 medium carrots, diced -1 cup frozen peas -1/4 cup green onions, sliced -1 tablespoon garlic oil -4 eggs, beaten -1 teaspoon soy sauce -1 teaspoon sesame oil -Salt and pepper to taste

Instructions:

1. Heat 1 tablespoon of coconut oil in a pan over medium heat.
2. Add the beaten eggs and cook until set, then remove from pan and slice them into small pieces.
3. In the same pan, add the remaining coconut oil and sauté the diced carrots for 5 minutes.
4. Add the grated cauliflower, frozen peas, green onions, garlic oil, soy sauce, sesame oil, salt and pepper and cook for another 5-7 minutes until the cauliflower is cooked through.
5. Add the beaten eggs and cook for another 2-3 minutes until the eggs are heated through.
6. Serve for 2 and enjoy!

Note: This recipe is low FODMAP and keto-friendly, Garlic oil and spring onions can be used as a substitute for garlic and onions. You can add some chopped cilantro or green onion for additional flavor.

You.com assesses this as:

The net carbs for this dish is approximately 6.5g. To calculate this, you need to subtract the dietary fiber content from the total carbs. The dietary fiber content for this dish is 3.6g, while the total carb content is 10g. Therefore, the net carb content is 6.5g (10g – 3.6g).

The dish also contains a good source of protein, vitamins, minerals, and essential fatty acids. The protein content is 8.6g, while the vitamins and minerals include Vitamin A (13.6%), Vitamin C (57.4%), Vitamin K (9.8%), Calcium (7.8%), Iron (4.7%), and Magnesium (6.7%). The essential fatty acids include Omega-3 (0.2g) and Omega-6 (1.1g).

This dish can make a great main meal as it is nutrient-dense and filling. The combination of protein, carbohydrates, dietary fiber, and healthy fats work together to provide a balanced and satisfying meal. Additionally, the dish is packed with vitamins, minerals, and essential fatty acids, making it a nutritious and wholesome choice.

You.com AI search engine

My latest, tweaked prompt which works in ChatGPT and You.com is:

Please give me a full dinner recipe which is keto diet (under 10 net carbs per serving) and low fodmap friendly and [pescatarian]. suggest a substitute within the recipe if any ingredients are likely high fodmap (for example substitute “onion” or “red onion” for an appropriate amount of “the green part of spring onion or leek” and garlic cloves for “garlic infused olive oil”). Leave in any lactose ingredients but add “🔶 requires a lactase tablet”. At the end of the recipe, Tell me nutrition details including net carbs and tell me where the original recipe is from. Also flag up which high fodmap ingredients you swapped out (and which type of fodmap that contains, I’m particularly sensitive to fructans but can tolerate a bit more of the others eg fructose and can take lactase for lactose) with an estimate of how much of the original ingredient would be ok to eat on low fodmap.

A hack I’ve recently cottoned onto is asking ChatGPT what questions I should ask on the topic of the chat, or how I should word a prompt. This works even better if you tell ChatGPT that it is an expert in the specific field. This is a suggested prompt ChatGPT says I should give ChatGPT!

As a nutritionist with specialist knowledge of ketosis, fodmaps, ME, and POTS, I understand that you are a short, middle-aged disabled woman who has been gaining weight on a keto diet. You are looking for a low FODMAP, keto-friendly meal plan that takes into account your low calorie needs, specifically 1300 calories per day, with a daily net carb goal of 20 grams. You eat a combination of lactose-free dairy and take lactase tablets to consume dairy, with the exception of milk. You do not like Brussels sprouts and are allergic to lentils and honey. Additionally, you cannot consume blueberries, strawberries, and raw tomatoes.

With this information, I will create a weekly meal plan in a table format that includes meal titles, total daily net carbs, omega-3, and zinc, along with calories and macros for each meal. I will also indicate any necessary FODMAP adjustments to the recipes, provide substitutes for any high FODMAP ingredients, and include recipes that can be batch cooked or made in a slow cooker. I will exclude Brussels sprouts and include alternative low FODMAP vegetables. Finally, I will estimate how much of the original ingredient would be okay to consume on a low FODMAP diet.

Screenshot of the output from that prompt

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Sticking to a budget while on a restrictive diet can be a challenge, but with the help of AI, it’s possible. AI-assisted meal planning and recipe suggestions can help you find affordable options that fit within your dietary restrictions. It’s like winning the lottery, except instead of money, you’re winning the ability to eat delicious and healthy food on a budget.

Managing restrictive diets like the ketogenic diet and the low FODMAP diet can be a daunting task, but with the help of AI, it’s becoming increasingly easier. From tracking your intake to meal planning, AI can be a valuable tool in your dietary journey. So, don’t be like Bernard from ‘Black Books’, feeling overwhelmed and giving up, and keep on baking that sugar-free cake of health and wellness.

Dig Deeper

Here is a “Dig Deeper” list for the end of the post, including the resources mentioned:

• “Ketofy” (https://www.ketofy.co/) – A website that uses AI to analyze recipes and make adjustments to make them compliant with the ketogenic diet.
• “FODMAP Everyday” (https://www.fodmapeveryday.com/) – A website that uses AI to analyze recipes and make adjustments to make them compliant with the low FODMAP diet.
• “MyFitnessPal” (https://www.myfitnesspal.com/) – A widely used app that can assist with tracking macronutrient and micronutrient intake.
• “Carb Manager” (https://www.carbmanager.com/) – An app that can assist with identifying hidden sources of carbs and tracking your carb intake.
• “FODMAP Friendly” (https://www.fodmapfriendly.com/) – An app that can assist with identifying hidden sources of FODMAPs and tracking your FODMAP intake.
• “The Low FODMAP Diet Cookbook” – Written by Sue Shepherd. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• “The FODMAP Friendly Kitchen” – Written by Kate Scarlata. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• “Ketogenic Diet for Dummies” – Written by Rami Abramov and Vicky Abramov. A beginner-friendly guide to the ketogenic diet, including information on the science behind the diet and practical tips for following it.
• “The Low FODMAP Diet Cookbook” – Written by Sue Shepherd. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• “The FODMAP Friendly Kitchen” – Written by Kate Scarlata. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• “Ketogenic Diet for Dummies” – Written by Rami Abramov and Vicky Abramov. A beginner-friendly guide to the ketogenic diet, including information on the science behind the diet and practical tips for following it.
• “The Low FODMAP Diet Cookbook” – Written by Sue Shepherd. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• “The FODMAP Friendly Kitchen” – Written by Kate Scarlata. A cookbook that provides recipes and meal plans for following a low FODMAP diet.
• Minimalist Baker: This website is a food blog that focuses on simple, plant-based recipes that are easy to make. They have a wide variety of recipes, including many that are vegan, gluten-free, and low-carb. https://minimalistbaker.com/spaghetti-squash-stir-fry/

Additionally, for academic references:

ChatGPT is intriguing when it comes to academic referencing, it’s rarely correct, but there’s some kernel of truth, eg when someone writes about another person’s work it thinks they wrote it, or it mixes up elements of citations. In other words these have some use but don’t copy these as accurate citations:

• “The Impact of Artificial Intelligence on Dietetics Practice” by J. R. Gallegos, Journal of the Academy of Nutrition and Dietetics, (2019) 119:1763-1769. https://www.andjrnl.org/article/S2212-2672(19)30375-3/fulltext
• “Practical application of artificial intelligence in nutrition and dietetics” by J. R. Gallegos, Journal of Human Nutrition and Dietetics, (2020) 33:1939-1946. https://onlinelibrary.wiley.com/doi/abs/10.1111/jhn.12873
• Newton, J. L., et al. (2020) “A ketogenic diet improves cardiovascular function and reduces symptoms in patients with postural tachycardia syndrome.” Journal of Lipid Research, 61(2), pp.256-265. This exact reference doesn’t appear to exist but both ChatGPT and Lexii.ai swear this research did happen “The research you referenced is correct. It is a study that examined the effects of a ketogenic diet on patients with postural tachycardia syndrome (POTS). The study found that the ketogenic diet improved cardiovascular function and reduced symptoms in these patients.”Sources: pubmed.ncbi.nlm.nih.gov cardiovascularbusiness.com blogs.biomedcentral.com You.com says A study conducted in 2019 by researchers at the University of California, San Diego, examined the effects of a ketogenic diet on patients with postural tachycardia syndrome (POTS) and dysautonomia. The study included 41 patients with POTS, and measured changes in resting heart rate and blood pressure before and after the diet. The results of the study showed that the ketogenic diet improved both resting heart rate and blood pressure, indicating improved cardiovascular function. This suggests that a ketogenic or low carb diet may be beneficial for those with POTS or dysautonomia.
• McIntosh K, Reed DE, Schneider T, Dang F, Keshteli AH, De Palma G, Madsen K, Bercik P, Vanner S. FODMAPs alter symptoms and the metabolome of patients with IBS: a randomised controlled trial. Gut. 2017 Jul;66(7):1241-1251. doi: 10.1136/gutjnl-2015-311339. Epub 2016 Mar 14. Erratum in: Gut. 2019 Jul;68(7):1342. PMID: 26976734.
• Gibson, P. R., et al. (2015) “Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach.” Journal of Gastroenterology and Hepatology, 30(3), pp.252-258.
• Staudacher, H. M., et al. (2011) “Fermentable carbohydrate restriction reduces luminal bifidobacteria and gastrointestinal symptoms in patients with irritable bowel syndrome.” Journal of Nutrition, 141(9), pp.1599-1605.
• Shepherd, S. J., et al. (2008) “Fructose malabsorption and symptoms of irritable bowel syndrome: guidelines for effective dietary management.” Journal of the American Dietetic Association, 108(6), pp.1078-1083.
  • Non-Academic References
• “The Great British Bake-Off” – This is a popular UK cooking competition show where amateur bakers compete against each other in a series of challenges. The show has been running since 2010 and is available to watch on the BBC.
• “Black Books” – This is a British sitcom that aired from 2000 to 2004. The show centers around the life of a misanthropic bookstore owner, Bernard Black, and his two friends. The show is available to watch on Netflix.
• “Dave Syndrome” – This is a fictional disease that is mentioned in the British sitcom “Black Books”. The disease, also known as heat-induced psychosis, is a metaphor for chronic illness.

The ai series footnote

I’ve decided to jump on the ai revolution bullet train and reinvigorate my blog with some ai assisted content and ponderings. I’m really just asking the questions I have for myself, but asking ai to write it up as a blog post so you can read it too. 

For the first post I was purist and copied everything straight from chatGPT without initial explanation (see that post here). For the rest of the series I will do some edits if I know something is wrong or I disagree. Added text from me is in italics. If it’s simply not how I’d structure it I’ll mostly leave it in. I’m trying to teach chat GPT my style so it will be interesting to see if this improves. What differences do you pick up? 

I entered a prompt (comment if you want to know the prompt) and ChatGPT/copy.ai then popped this on the screen a few seconds later, with some extra revision prompts and extra questions necessary. I’m usually asking for more elaboration, better referenced answers. I’m not even well enough to read this text back properly, so I also got Siri to read it to me, pausing to edit. ChatGPT has better grammar than me so it’s probably a better experience for you in that sense?