Keto Bread And Diarrhea: Is There A Connection?

The keto diet is a high-fat, moderate-protein, and very low-carb eating plan. While it has many health benefits, it can also cause some unpleasant side effects, including constipation and diarrhoea. Diarrhoea can be caused by various factors, including the body's struggle to adjust to the high-fat content of the diet, increased consumption of artificial sweeteners and sugar alcohols, and disruption of the gut microbiome. However, diarrhoea is usually temporary and can be relieved by adding more fibre to the diet, drinking more water and electrolytes, and making other dietary adjustments.

Keto bread and lactose intolerance

Keto is a low-carbohydrate, high-fat diet that has gained popularity in recent years. The basic idea behind the keto diet is to restrict carb intake so that the body switches from burning glucose (sugar) for energy to burning fat, including stored body fat and dietary fat. This shift in metabolism is known as ketosis.

While the keto diet may offer benefits such as improved blood sugar control and weight loss, it also has some potential drawbacks, including "keto diarrhea." This condition is characterised by loose, watery stools and can be caused by several factors, including an increase in fat intake, a decrease in fiber intake, and changes in gut bacteria.

One of the surprising effects of the keto diet is its impact on lactose intolerance. Lactose intolerance is a condition where individuals experience digestive symptoms such as gas, bloating, cramping, diarrhea, and nausea after consuming lactose, a sugar found in dairy products. Interestingly, some people have reported that their lactose intolerance symptoms improved or even disappeared while following a keto diet. This has led to speculation about the possible mechanisms behind this phenomenon.

One possible explanation for the improvement in lactose intolerance symptoms on a keto diet is the reduction in carb intake. Lactose intolerance is often triggered by the combination of lactose and carbs/sugar. By drastically reducing carb intake, the keto diet may alleviate the trigger for lactose intolerance, resulting in reduced symptoms.

Another factor could be the types of dairy products typically consumed on a keto diet. High-fat dairy products like cheese, butter, and heavy cream contain minimal amounts of lactose. Therefore, even if someone with lactose intolerance includes dairy in their keto diet, they are less likely to experience symptoms because of the lower lactose content.

Additionally, the keto diet may have a positive impact on gut health. Some people with lactose intolerance have reported an improvement in their overall gut health and digestive function while on keto. This could be due to the anti-inflammatory effects of the diet, changes in gut bacteria, or increased consumption of probiotic-rich foods, which are often recommended on keto.

It is important to note that the relationship between keto and lactose intolerance is complex and may vary from person to person. While some individuals experience a reduction in symptoms, others may find that their lactose intolerance persists or is unaffected by the keto diet.

If you are considering the keto diet and have lactose intolerance, it is advisable to proceed with caution. Consult with a healthcare professional or a registered dietitian who can guide you in making appropriate dietary choices and ensuring your nutritional needs are met. They may recommend a gradual transition to keto and suggest specific lactose-free or low-lactose dairy alternatives to minimise any potential digestive issues.

Nut allergy

Nut allergies are a common type of food allergy, with peanuts and tree nuts being among the most common triggers of life-threatening allergic reactions (anaphylaxis). People with a tree nut allergy may also be allergic to peanuts, and vice versa. Tree nuts include almonds, cashews, walnuts, pine nuts, and lichee nuts, while peanuts are actually legumes. Symptoms of a nut allergy can include:

• Hives (raised red bumps) on the skin
• Itching or tingling in the mouth or throat, or a tight feeling in the throat
• Stomach pain, cramps, nausea, and vomiting
• Nasal congestion or a runny nose
• Anaphylaxis (less common)

If you experience any of these symptoms after consuming nuts, it is important to seek medical advice. The best way to manage a nut allergy is to avoid all products containing nuts and to read food labels carefully. Nut oils may also be found in non-food products like lotions, hair care products, and soaps, so it is important for people with nut allergies to check the ingredients of these products as well.

If you are at risk of anaphylaxis due to a nut allergy, your doctor will prescribe an adrenaline injector (such as an EpiPen or Anapen) and provide you with an action plan for anaphylaxis. It is important to carry this injector with you at all times and to know how to use it.

Uncontrolled consumption of keto bread

Keto bread, often made with coconut flour, is high in saturated fat, which has been associated with gastrointestinal diseases. Additionally, lactose intolerance can be a factor, as bread is often consumed with dairy products. Nut allergies may also be a concern, as almond flour is commonly used in keto bread.

To prevent diarrhea caused by keto bread, it is recommended to limit almond bread intake, control the consumption of coconut bread, and replace almond bread with flaxseed or coconut bread if nut allergies are a concern. It is also suggested to opt for dairy alternatives and include fiber-rich foods in your diet to improve stool bulk.

High-fat intake

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. The diet aims to force the body into a state of ketosis, where fat is burned for energy instead of carbohydrates.

The high-fat content of the keto diet can also lead to other gastrointestinal symptoms such as nausea and bloating. Additionally, the liver produces extra bile to break down the increased amount of fat, and as bile is a natural laxative, this can further contribute to diarrhea.

To relieve symptoms of keto diarrhea caused by high-fat intake, it is recommended to:

• Add more fiber to the diet, as it can help absorb water and calm diarrhea.
• Drink plenty of water and electrolytes to replace lost fluids.
• Introduce more vegetables to reduce the amount of fat in the diet.
• Ease into the diet by slowly reducing carbohydrates and increasing fats, allowing the body to adapt better.
• Consult with a dietitian to ensure the diet meets nutritional needs and includes enough fiber.

Lack of fibre

The keto diet is high in fat, moderate in protein, and very low in carbohydrates. This means that the body enters a state of ketosis, where it uses fat instead of carbohydrates for energy. However, this drastic reduction in carbohydrates often means a decrease in fibre intake, which can lead to keto diarrhea.

The Importance of Fibre

Fibre is essential for colonic health. It helps the colon function more efficiently by adding bulk to the stool, making it easier for the colon to move things through. When following a keto diet, people often eliminate fibre-rich sources such as fruits, vegetables, whole grains, and legumes from their diet. This can lead to constipation, which is a common issue on the keto diet.

Insoluble Fibre and Diarrhea

Ironically, a lack of fibre in the diet can also lead to diarrhea. Insoluble fibre, in particular, is important in preventing diarrhea. When mixed with liquid, insoluble fibre forms a gel that bulks up stools and helps to prevent diarrhea. Therefore, a sudden lack of insoluble fibre in the diet can lead to diarrhea, as the body struggles to form solid bowel movements.

Preventing Diarrhea on Keto

To prevent diarrhea on the keto diet, it is important to include high-fibre foods such as non-starchy vegetables (e.g. broccoli, artichokes, collard greens), avocados, nuts, chia seeds, and ground flaxseed. These foods can help increase fibre intake while still adhering to the keto diet. Additionally, staying hydrated and taking a fibre supplement can also help prevent diarrhea.

Frequently asked questions