Dante Carrillo
The keto diet is a popular, high-fat, low-carb, and moderate-protein eating pattern. While it may help with weight loss and improving health, it can also cause constipation. This is because the keto diet restricts carbohydrates, which are a common source of fiber. Fiber is essential for maintaining regular bowel movements, and a lack of it can lead to digestive issues like constipation. Additionally, the keto diet can also lead to reduced water intake, as fruits and vegetables are often restricted, which can further contribute to constipation.
| Characteristics | Values |
|---|---|
| Cause of constipation | Drastic reduction in carbohydrates, lack of fibre, dehydration, lack of physical activity, dairy intolerance, changes in gut bacteria, poor fat digestion, electrolyte imbalances, and sluggish gallbladder function. |
| Treatment | Add more fibre-rich foods, drink more water, increase fat intake, exercise, bowel retraining, and reduce dairy intake. |
| Prevention | Gradually transition to the keto diet, drink enough water, exercise, and eat fibre-rich keto foods. |
What You'll Learn
Lack of dietary fibre
The keto diet is a very low-carb, high-fat, and moderate protein eating pattern. This means that the body will need an alternative source of energy, and will enter a state of ketosis, burning fat instead of glucose.
The keto diet is typically low in fibre, and individuals may consume more dairy and drink less water. The combination of these factors can lead to constipation.
Sources of Fibre
Fibre is commonly found in carb sources such as whole grains, rice, pasta, potatoes, apples, and bananas.
The Role of Fibre in the Body
Dietary fibre adds bulk to and softens your stool, making it easier to pass. Fibre increases stool frequency, which makes it a common treatment for constipation.
Lack of Fibre in the Keto Diet
The keto diet restricts all types of carbohydrates, including those present in high-fibre fruits, vegetables, and grains.
The Impact of Lack of Fibre
The lack of fibre in the keto diet can lead to constipation, as fibre is essential for maintaining healthy bowel movements.
Preventing Constipation on Keto
To prevent constipation on the keto diet, it is important to include alternative sources of fibre that won't raise blood sugar levels. Examples include low-carb vegetables such as asparagus, mushrooms, cabbage, snow peas, garlic, and onions.
It is also recommended to introduce the keto diet gradually, giving the digestive system more time to adapt to the new diet.
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Dehydration
Proper hydration is essential to ensure normal bowel function, especially for those more susceptible to water loss, such as athletes, people with active lifestyles, and older adults.
Signs of dehydration include:
- Dry mouth
- Dizziness
- Excessive thirst
- No urination or dark urine
- Weakness
To avoid dehydration, it is recommended to:
- Drink between 9 and 13 cups of water per day
- Drink before thirst sets in and use the colour of your urine as a hydration indicator - the darker it is, the more dehydrated you are
- Drink water with and between meals
In addition to increasing water intake, it is important to replenish electrolytes, as the body can lose a lot of electrolytes when adapting to running off fats.
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Lack of physical activity
When starting a keto diet, some people experience low energy levels due to the drastic reduction in carbohydrates. The symptoms of keto flu, such as headaches, nausea, and irritability, can also make you feel more tired than usual. This lack of movement, especially when combined with low fiber intake and dehydration, can lead to constipation.
To help relieve constipation, it is recommended to incorporate exercise into your daily routine. Light cardio, such as biking, swimming, or hiking, resistance training, and flexibility workouts like yoga or pilates, are all great options. Taking a short walk after each meal is another simple way to get moving and improve digestion.
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Poor fat digestion
Dietary Factors
Malabsorption Syndrome
Malabsorption syndrome is a digestive disorder that impairs the body's ability to absorb nutrients from food. This condition can affect the small intestine's ability to absorb fats and other nutrients, leading to poor fat digestion. Various factors can cause malabsorption syndrome, including damage to the mucous lining of the small intestine, inflammatory bowel diseases like Crohn's disease and ulcerative colitis, celiac disease, and certain infections or intestinal bacteria.
Lactose Intolerance
Lactose intolerance is a common condition where individuals have difficulty digesting lactose, a sugar found in milk. This can lead to bloating, gas, nausea, and constipation. Lactose intolerance can be a contributing factor to poor fat digestion, especially if dairy products are consumed regularly.
Medications and Supplements
Certain medications and supplements can also impact fat digestion. For example, prolonged use of antibiotics can disrupt the balance of intestinal bacteria, affecting digestion and nutrient absorption. Additionally, specific medications like laxatives or mineral oil can have an impact on fat digestion and absorption, especially when used excessively or without medical supervision.
To improve poor fat digestion, it is essential to address the underlying cause. This may involve making dietary changes, such as increasing fiber intake, reducing dairy consumption, or following a special diet recommended by a healthcare professional. In some cases, enzyme or vitamin supplements may be suggested to aid in digestion and nutrient absorption. It is always advisable to consult with a doctor or dietitian to determine the best course of action for improving poor fat digestion.
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Dairy sensitivities
A 2020 study found that a high dairy diet reduced the amount of butyrate bacteria in the gut. Butyrate is produced when fiber is broken down and helps to keep bowel movements regular. Therefore, a diet high in dairy can negatively impact the gut microbiome and lead to constipation.
If you suspect that dairy is causing your constipation, you can try reducing your intake or switching to dairy-free alternatives.
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Frequently asked questions
Keto constipation is a common side effect of transitioning from a carb-based diet to a high-fat diet. It usually happens within the first few days of starting the keto diet and may last for weeks, depending on how soon your body adjusts to this new way of eating.
There are several reasons why you might experience constipation when starting a keto diet. The most common cause is a lack of dietary fiber, as many high-fibre foods like whole grains, fruits, and starchy vegetables are restricted on keto. Other causes include dehydration due to glycogen depletion, a lack of physical activity, and poor fat digestion.
To treat keto constipation, you can try adding more fibre to your diet, drinking more water, increasing your physical activity, and consuming more fat. To prevent keto constipation, try transitioning to the keto diet gradually, giving your body time to adjust.
