Keto And Gas: What's The Deal?

The keto diet is a high-fat, high-protein, low-carbohydrate diet. By restricting your daily carb intake to around 20 to 50 grams, your body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet can have several benefits, it can also lead to some gastrointestinal issues, including gas and bloating. So, what causes these issues, and what can be done to alleviate them?

Lack of fibre

The keto diet is a low-carb, high-fat diet that has gained popularity for weight loss. It typically requires you to get up to 80% of your calories from fat and only 20 to 50 grams of carbohydrates per day.

One of the drawbacks of the keto diet is that it can be hard to get enough fibre. Fibre is a type of carb and is found only in plant foods such as fruits, vegetables, whole grains, and beans. It is not digested or absorbed by the body but passes through the digestive system relatively unchanged, aiding digestive health.

The keto diet restricts many fibre-rich foods, such as whole grains, fruits, and legumes. This can lead to constipation, which is a common phenomenon among keto dieters. Without enough fibre, food moves more slowly through the digestive tract, leading to excessive fermentation and the production of excess gas, resulting in bloating and abdominal pain.

To combat this issue, it is important to ensure adequate fibre intake while on the keto diet. This can be achieved by incorporating low-carb, high-fibre foods such as avocados, nuts, seeds, and non-starchy vegetables like spinach, broccoli, and cauliflower. Additionally, consider taking a fibre supplement to ensure you are meeting the recommended daily fibre intake.

It is worth noting that an abrupt increase in fibre intake can also lead to bloating, especially if your body is not used to it. Therefore, it is important to gradually increase your fibre intake and ensure adequate water consumption to support proper digestion.

Dehydration

The keto diet also causes the body to burn fat instead of sugar for fuel. When the body shifts into this metabolic state, the liver creates ketones, which are water-soluble compounds made of fatty acids. These ketones are released into the bloodstream and have a diuretic effect, making you urinate more often and lose water.

Additionally, when the body stops using carbs as fuel, the liver releases its glycogen stores, which are a form of glucose stored with lots of water. This also exits the body through urine, leading to dehydration. A low-carb diet also leads the body to produce less insulin, and less insulin in the bloodstream signals the kidneys to excrete sodium at a higher rate.

The risk of dehydration is greater when you first start the keto diet because your body is undergoing a lot of changes in how it handles water and electrolytes. It is normal to lose several pounds of water weight in the first week or two of the diet due to glycogen stores being depleted and your body no longer absorbing as much water from carbs.

To avoid dehydration on the keto diet, it is important to drink plenty of water and incorporate electrolyte-rich foods and drinks into your diet. It is recommended to drink at least 2-3 liters of water per day, or at least half of your body weight in ounces of water. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day.

Signs of dehydration include dry mouth and throat, fatigue and weakness, and dizziness and lightheadedness. Dehydration can lead to various unpleasant symptoms such as muscle cramps, headaches, keto flu, fatigue, constipation, and increased thirst and hunger levels.

• Start your day with a glass of water and try to drink around eight glasses of water throughout the day.
• Keep a full glass of water near you to remind yourself to drink more.
• Buy a tracking cup or download a water-tracking app to monitor your daily water intake.
• Stay hydrated with other liquids such as low-sugar broths, juices, sports drinks, and popsicles.
• Eat whole foods like leafy vegetables, which have a high water content, and nuts and seeds, which are high in electrolytes.
• Incorporate hydrating keto-friendly foods into your diet, such as leafy greens, avocados, cucumbers, and berries.

Gut flora imbalance

The gut's ecosystem takes time to adjust to new foods. This is especially true if you've increased your sugar alcohol and MCT oil consumption, as these can cause bloating, nausea, diarrhoea, vomiting, and cramps. Changes in dietary fibre intake can also impact your gut flora. As a result, your gut may become overgrown with bad bacteria, a known trigger for bloating.

To help your gut flora adjust to keto, consider taking probiotics, which can support your gut by giving it a healthy amount of good bacteria. Probiotics are available as drinkables, capsules, or in the following foods:

• Low-carb natural yoghurt
• Kefir
• Sauerkraut
• Tempeh
• Kimchi
• Kombucha
• Miso
• Pickles

It's important to make sure that any probiotic foods are low-carb, as these foods often have added sugars. You should also consider consulting a registered dietitian to help you choose foods that can support your gut microbiota as part of your routine.

Food intolerances

Food intolerance is also called food sensitivity, and it is different from a food allergy. Food allergies involve the immune system, whereas food intolerances do not. Food intolerances are usually indicated by digestive issues such as headaches, nausea, abdominal pain, diarrhoea, coughing, and swelling.

Some common food intolerances include lactose, histamine, and gluten. If you suspect you have a food intolerance, it is important to identify the offending food and eliminate it from your diet.

One way to do this is to use the "elimination method". This involves keeping a food diary and eliminating all potential triggers from your diet. Then, slowly reintroduce the suspected foods one by one and monitor for any digestive upset.

Another option is to consult a medical professional who can perform tests to identify any intolerances or allergies.

Once you have identified the offending food, the best way to manage the situation is to avoid it. However, in some cases, food intolerances can be improved by healing your gut. This may involve taking supplements such as l-glutamine powder, collagen, or gelatin, as well as eating fibrous vegetables and taking digestive enzymes.

It is important to note that food intolerances can be serious and should not be ignored. If you suspect you have a food intolerance, it is important to seek medical advice and take steps to avoid the offending food.

Too much MCT oil

Medium-chain triglyceride (MCT) oil is a popular supplement for those on the keto diet. It is usually made from coconut or palm kernel oil, and can also be found in dairy products, grass-fed cow butter, and other foods. MCT oil is easily digestible and can be quickly converted into energy. However, consuming too much MCT oil can lead to several side effects, including digestive issues.

Side effects of consuming too much MCT oil

The most common side effect of consuming too much MCT oil is digestive distress, which can manifest as abdominal cramping, diarrhoea, gas, bloating, and nausea. MCT oil may also cause vomiting and cramps. These side effects are more likely to occur when larger quantities of MCT oil are consumed, especially if your body is not used to digesting MCTs.

How to mitigate the side effects

To avoid these side effects, it is recommended to introduce MCT oil into your diet slowly and consult with a doctor or dietitian to determine the appropriate dosage. It is generally advised not to consume more than the daily recommended dosage. Additionally, consider using MCT powder instead of the liquid form, as it may cause less bloating.

Recommended dosage

The recommended daily intake of MCT oil is around four to seven tablespoons. It is best to spread these tablespoons throughout the day, starting with a low dose and gradually increasing the amount. When experiencing stomach distress, it is advisable to reduce the quantity until your body adjusts.

Frequently asked questions