Remedies for Keto Flu Sore Throat

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My throat started hurting a couple days ago. Until today, I considered a sore throat as a sign of success. I’ve gone through keto induction four times. Every single time I’ve gotten a rotten, awful keto flu sore throat. It’s pretty much like, “oh! my throat hurts! must be in ketosis!” Pee on a keto stick. Confirmed. But it still hurts like hell. On the plus side, I rarely get “keto flu” like most people, so if this is my only symptom, so be it.

Searching through the internets will give you a bunch of people who will ask “does keto give you a sore throat?” Followed by a bunch of keto-ers and low-carbers who will tell you going on keto won’t give you a sore throat, and neither will keto flu.

Well, here’s my experience with it, take it or leave it.

Last year I went to a natural health clinic where they tested my blood and pH (salivary). This was about a month after being in ketosis. One major red flag that came up was my pH. My (salivary) pH was around 6 when he said it’s supposed to be between 6.4 and 7.4, ideally closer to the 7.4.

Guess what one of the side effects of having a pH around 6? Oh you know, just a SORE THROAT.

So will keto give you a sore throat? Maybe, it always does for me, that’s basically how I know I’m in ketosis.

It’s possible that the  ketogenic diet messes with your pH balance, and something I was told when I got this diagnosis was that when you follow a ketogenic diet, it’s really important to drink lemon water every day.

Staying hydrated is my biggest keto sin, so it’s no surprise that every time I go on keto, or fall off the boat and get back on, I get a sore throat. To confirm, all you have to do is buy some pH strips at your local medical supplies store (or online, or perhaps at your local pharmacist, but CVS doesn’t have them.) I did this today. I’m a 6 again. D’oh. Maybe I’m just dehydrated.

Assuming your sore throat isn’t based on a real sickness (don’t replace my advice for that of your doctor), here is the remedy I learned to “boost my alkalinity.” It’s also recommended by some folks on a day to day basis. It’s not delicious.

Aloe Vera Lemon Water for Keto Flu Sore Throat

  • 2oz Organic Aloe Vera Juice (I use organic Lily of the Desert because it’s the best on the market – so they say)
  • 1 packet of True Lemon, or the juice of 1/2 a lemon
  • 2 drops Stevia Glycerite (you can do it without Stevia but it’s a bit awful)
  • 10 oz of water

I like to keep 12oz mason jars around for drink recipes like this. Eat something after this or you might get burpy. I did.

And/or…

Grapefruit Seed Extract Gargle for a Keto Flu Sore Throat

Grapefruit Seed Extract is one of the most alkaline forming foods there is. It’s also a bit harsh. I did this also, which helped my throat feel a little better. You’re supposed to gargle it several times per day. It’s meant to be mixed into something like Orange Juice if you want to drink it, but that’s not really an option for us keto-ers since OJ is so ridiculously high in sugar. The benefits of GSE are insane, so it’s worth having in your cabinet regardless.

Get gargling! You can also swallow and it’ll help with your pH that way too.

If you have a keto sore throat too, then you might consider reading the Acid-Alkaline Food Guide to better balance your diet. Or my pH balancing foods post!

Keto Flu Sore Throat Smoothies + Alkaline Boosters.

As a preventative, consider adding alkaline-boosting smoothies and foods to your everyday diet. Having a low pH is sure to do more damage to you (and me!)than the high-carb diet you were on before. I’m going to take my own advice here and start drinking Aloe Vera Lemon water every day, and some of these “green” smoothies I found below. They’ll probably need a little bit of adjustment to be keto.

Alkaline Green Smoothie, which blends up cucumbers, kale, mint, parsley, ginger, avocado, coconut water, lime juice, Udo’s oil, hemp seeds, and stevia. Not totally keto-friendly but you can adjust.

Dr. Young’s Alkaline Green Smoothie which blends spinach, water, avocado, grapefruit juice (I bet you could get away with using the extract for fewer carbs), English cucumber, raw creamed coconut, and liquid stevia.

The basic of any pH-raising, keto-friendly green smoothie starts with 50% leafy greens and 50% fruit, which in keto-land can be an avocado. Then just add the keto-friendly foods you enjoy and can blend.

You might be noticing now that leafy green vegetables are great for raising your PH. So with that in mind, a baby arugula salad or spinach salad with lemon juice and olive oil dressing would be a nice add-on to your every day.

I hope this helps soothe your keto flu sore throat. Feel better!

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Amanda C. Hughes

Amanda C. Hughes has been developing ketogenic and paleo recipes for over a decade. She has developed recipes for top nutrition coaches and subscription meal boxes. She’s the author of the best-selling Wicked Good Ketogenic Diet Cookbook, Keto Life, Keto All the Way, and developed recipes for the 21-Day Ketogenic Diet Weight-Loss Challenge.
Disclaimer: Please enjoy the recipes and personal anecdotes on WickedStuffed, but please understand this is a recipe blog. I do my best to provide nutritional information based on the tools available to me, but you should seek proper nutritional advice from a dietician. Additionally, as an Amazon Associate I earn from qualifying purchases. This helps to pay down the cost of keeping this blog up and running.



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