Laxatives On Keto: Safe Or Not?

The ketogenic, or keto, diet is a very low-carb, high-fat diet. It involves drastically cutting back on carbs and increasing fat and protein intake. While it can have health benefits, such as lowering blood pressure and improving blood sugar control, it can also cause constipation, especially during the transition period from a previous diet. This is due to a variety of factors, including a decrease in fiber, dehydration, changes in body electrolytes, and a natural caloric decrease. To treat and prevent constipation on a keto diet, it is recommended to stay hydrated, increase salt and water intake, eat more fiber, take magnesium supplements, and exercise regularly. For those who continue to experience constipation, over-the-counter laxatives may be an option, but it is important to consult a healthcare professional before taking any new medication or supplement.

Laxatives are safe to use for keto constipation

The keto diet is a very low-carb, high-fat diet. It can cause keto constipation, especially during the transition period from your previous dietary habits to the keto diet. This is because the keto diet restricts all types of carbohydrates, including those present in high-fibre fruits, vegetables, and grains. The recommended daily value of carbohydrates is 300g per day, while people on the keto diet usually consume 20-50g.

Keto constipation can be caused by not eating enough fibre, transitioning to the diet too quickly, and dehydration. The good news is that there are many ways to prevent and treat keto constipation. These include:

• Staying hydrated by drinking plenty of water
• Eating high-fibre, low-carbohydrate foods such as cauliflower, cabbage, berries, and leafy green vegetables
• Taking a fibre supplement
• Taking a magnesium supplement
• Regular exercise, especially aerobic exercise

If constipation persists, it is recommended to speak to a healthcare professional before starting a new medication or supplement, such as a low-carbohydrate laxative.

Laxatives are considered safe to use for keto constipation. However, it is important to speak to a healthcare professional before taking any new medication or supplement.

Keto constipation is common

Constipation is a common issue for people on the keto diet, with up to 50% of people experiencing it at some point. This is due to the drastic changes in eating habits that the keto diet entails, particularly the reduction in fiber intake. The keto diet involves cutting back on carbohydrates and increasing fat and protein intake, which can lead to digestive issues like constipation.

Causes of Keto Constipation

Low Fiber Intake

The keto diet is typically low in fiber, as many common sources of fiber such as fruits, whole grains, and starchy vegetables are restricted. Fiber is essential for maintaining regular bowel movements, so a sudden decrease in fiber intake can lead to constipation.

Increased Dairy Intake

The keto diet includes a lot of dairy products, such as cheese, yogurt, and cream, which are high in fat and protein. However, dairy is also a common cause of constipation due to the presence of lactose, which can be difficult to digest and lead to bloating, gas, and nausea.

Dehydration

The keto diet can also lead to dehydration, as people may not be getting enough fluids from fruits and vegetables. Dehydration can further contribute to constipation.

Treating and Preventing Keto Constipation

There are several ways to treat and prevent constipation while on the keto diet:

• Increase water intake: Drinking enough water is essential for staying regular and preventing constipation.
• Add more fiber: Aim for 25 grams of fiber per day for women and 38 grams per day for men. Include keto-friendly, high-fiber foods such as non-starchy vegetables, berries, avocado, nuts, and seeds.
• Cut back on dairy: If dairy is causing constipation, reduce or eliminate it from your diet and opt for dairy-free alternatives.
• Exercise regularly: Physical activity, especially aerobic exercise, can help improve constipation by encouraging intestinal contractions and regular bowel movements.
• Bowel training: Establish a regular time for toilet breaks to retrain your bowel and improve stool consistency.

Keto constipation is mild and temporary

Constipation is a common complaint for people on the keto diet, with up to 50% of people experiencing it at some point. However, this condition, often called "keto constipation", is usually mild and temporary, lasting only a few days to a few weeks. It occurs due to big shifts in eating habits, especially the drastic reduction of carbohydrates, which can negatively affect the digestive system.

The good news is that there are several ways to manage and prevent keto constipation. Here are some tips to help relieve this mild and temporary condition:

• Increase Water Intake: Proper hydration is essential for normal bowel function. Aim for 9-13 cups of water per day, and drink before thirst sets in. Warm or room temperature water can also help stimulate digestion.
• Consume More Electrolytes: Electrolyte imbalance can contribute to constipation. Include more magnesium, potassium, and sodium in your diet. Avocados are a great source of potassium, and pink Himalayan sea salt can help increase sodium levels.
• Add More Fibre: Keto constipation can be due to a sudden decrease in fibre intake. Include more low-carb, high-fibre foods such as leafy green vegetables, avocados, coconut flakes, nuts, and seeds.
• Exercise Regularly: Lack of physical activity can contribute to constipation. Aim for aerobic exercises like brisk walking, light jogging, or fitness classes to encourage natural intestinal contractions.
• Gradual Transition to Keto: Instead of drastically cutting down on carbohydrates, try gradually reducing your intake over a few weeks. This gives your body and digestive system more time to adjust to the new diet.
• Avoid Common Constipation Triggers: Stay away from common constipation triggers such as dairy products and intermittent fasting while on keto. Dairy products are high in lactose, which can be hard to digest and lead to constipation. Intermittent fasting may lead to a lack of fibre and water intake, exacerbating constipation.

By following these tips, you can effectively manage and prevent keto constipation. Remember to listen to your body and make adjustments as needed. If constipation persists or becomes severe, consult a healthcare professional for further advice and guidance.

Drink water to prevent keto constipation

The keto diet is a very low-carb, high-fat, and moderate-protein eating pattern. It induces a phenomenon called ketosis, where your body burns fat instead of glucose for energy. While the keto diet may help you burn fat, it can also have side effects, including constipation.

Constipation is a common issue for people on the keto diet. This is often called "keto constipation" and is the result of significant shifts in eating habits. The keto diet involves drastically cutting back on carbs and increasing fat and protein intake. It is not surprising that your bowel movements become less frequent. The diet is devoid of fiber-rich foods that help keep things moving.

The keto diet is typically low in fiber, and individuals may also drink less water. This combination can lead to constipation. The keto diet consists of under 50 grams of carbs per day, mainly fats and proteins. As a result, you may not be consuming enough fiber-rich foods.

Soluble fiber absorbs water and encourages the movement of food through your digestive tract, while insoluble fiber acts as a bulking agent. Consuming enough fiber is essential for maintaining healthy bowel movements.

• Increase your water intake: Sufficient hydration is critical for your body to function properly, including staying regular. Drink between 9 and 13 cups of water per day. Drink before you feel thirsty, and use the colour of your urine as an indicator – the darker it is, the more dehydrated you are. Aim to drink water with and between meals.
• Drink warm or room temperature water: This can help stimulate digestion better than very cold water. Drinking warm water with lemon in the morning can be particularly helpful.
• Increase hydration with other fluids: In addition to water, you can drink herbal tea, caffeinated teas, organic coffee, and bone broth to increase your fluid intake.
• Drink more water when increasing fiber intake: If you add more fiber to your diet, make sure to increase your water intake as well. Fiber needs water to move through your digestive tract.
• Drink water to balance electrolyte loss: The keto diet can cause an increase in urination, leading to fluid and electrolyte loss. Drinking enough water can help balance this loss and prevent dehydration, which can contribute to constipation.

By ensuring you are adequately hydrated, you can help prevent constipation while on the keto diet. Drinking enough water is essential for your overall health and can support your digestive system as it adjusts to the keto diet.

Eat fibre to prevent keto constipation

Constipation is a common issue for people on the keto diet, and it's mainly caused by a lack of fibre in the diet. So, it makes sense that one of the best ways to prevent constipation when on keto is to eat more fibre.

The keto diet is typically low in fibre because it involves drastically cutting down on carbohydrates. This means that you're no longer eating common sources of fibre, like fruits and whole grains. As a result, constipation can occur.

To prevent this, try to eat more fibre-rich, keto-friendly foods. Women should aim for around 25 grams of fibre per day, while men should aim for 38 grams. Good sources of fibre that are compatible with the keto diet include:

• Leafy greens
• Broccoli
• Nuts
• Seeds
• Berries
• Cauliflower
• Avocado
• Almonds
• Artichokes
• Blueberries

By adding more fibre to your diet, you can help keep your bowels moving regularly and prevent the discomfort of constipation.

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