Keto And Bloating: What's The Real Deal?

The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. While it offers a wide array of benefits, it can also cause bloating, especially during the initial phase of the diet, known as the keto flu.

Bloating is a common side effect of any new diet since you are drastically changing the way you eat and the foods you eat. The ketogenic diet is no exception. When you start the keto diet, your body needs to adapt and enter into ketosis, which can cause digestive issues and excessive gas.

There are several reasons why you might experience bloating on the keto diet, including:

- Cheating with carbs: Eating too many carbs, either knowingly or unknowingly, can kick you out of ketosis and lead to bloating.

- Consuming too much MCT oil: MCT oil is a popular addition to the keto diet, but it can cause bloating, especially when consumed in larger quantities.

- Consuming too many artificial sweeteners: Many keto sweets and snacks use artificial sweeteners like sugar alcohols, which can cause bloating if consumed in large amounts.

- Food intolerances: Since the keto diet involves introducing a lot of new foods, you may discover food intolerances that can lead to bloating and other digestive issues.

- Not getting enough fiber: The keto diet can be low in fiber, which can slow down the transit of food through the digestive system, leading to increased fermentation and gas production, causing bloating.

- Gut flora imbalance: Big dietary changes can upset the fragile gut ecosystem, leading to gut problems and bloating.

- Not drinking enough water: The keto diet can cause dehydration, which can contribute to bloating.

Eating too many carbs

To stay in ketosis, your daily carb intake needs to be below 20 grams. Even a small amount of carbs, such as a bite of a treat, can break this limit. Therefore, there cannot be any cheating with carbs when you are on the keto diet, or you will likely experience a keto-bloating period with the keto flu.

However, it is important to note that not all carbs are created equal when it comes to bloating. Some people may experience bloating from eating complex carbohydrates, such as vegetables, legumes, grains, cereals, nuts, and seeds. This condition is called Complex Carbohydrate Intolerance (CCI) and occurs due to a lack of the enzyme needed to digest these types of carbohydrates. When the undigested carbohydrates reach the colon, bacteria ferment them, producing gas and causing bloating.

On the other hand, some people may find that a low-carb, grain-free diet causes constipation and bloating. This is because these diets can eliminate dietary soluble fiber, which is important for maintaining regularity. Including a good source of soluble fiber, such as sweet potatoes, at breakfast may help alleviate this type of bloating.

Additionally, some people may have a non-celiac wheat sensitivity, which can cause bloating even in the absence of celiac disease. Wheat and similar grains contain gluten and fructans, which can be potential culprits for bloating. However, sourdough bread may be a better option, as the fermentation process breaks down these hard-to-digest components.

In summary, while eating too many carbs can cause bloating, especially when on a keto diet, it is important to note that individual differences exist. Some people may be more sensitive to certain types of carbohydrates, such as complex carbs or wheat, while others may experience bloating from a lack of carbs and fiber.

Consuming too much MCT oil

MCT oil is a supplement that provides an immediate source of fat energy that can be used by the body and brain. It is composed of medium-chain triglycerides (MCTs), which are a type of fat found in oils such as coconut and palm oil. MCT oil is typically consumed in liquid form and can be added to hot beverages or blended drinks.

To avoid the side effects of excessive MCT oil consumption, it is recommended to introduce it slowly into your diet and start with a low dose. It is also important to stay within the recommended daily dosage and not exceed it. Additionally, consider using MCT powder instead of oil, as it may cause less bloating and doesn't make drinks oily.

If you are experiencing stomach distress due to MCT oil consumption, it is advisable to reduce the quantity and allow your digestive system to adapt. It might be a good idea to consult a doctor or a registered dietitian to determine the appropriate dosage for you and ensure that MCT oil is suitable for your body.

Gut flora imbalance

When transitioning to the keto diet, the gut's ecosystem needs time to adjust to the new foods being introduced. This is especially true if there is an increase in sugar alcohol and MCT (Medium-Chain Triglyceride) consumption, as these can have a significant impact on the gut flora. The gut may become overgrown with bad bacteria, which is a known trigger for bloating.

To support the gut during the transition to keto, it is recommended to include foods that promote the development of healthy bacteria, such as low-carb natural yogurt, kefir, sauerkraut, tempeh, kimchi, kombucha, miso, and pickles. Additionally, taking probiotics can help restore balance to the gut by introducing healthy bacteria.

It is important to note that not all probiotic foods are created equal, and some may contain added sugars that are not compatible with the keto diet. It is always a good idea to consult a healthcare professional or a registered dietitian to ensure that the foods you choose support the development of a healthy gut microbiota.

Not drinking enough water

When you start a keto diet, you lose a lot of water weight as your body burns its glycogen stores. This can lead to dehydration, which dries out your body, including your digestive tract. As a result, you may experience constipation and bloating.

To avoid dehydration, it is important to drink plenty of water. The National Academy of Medicine recommends an adequate intake of about 13 cups of water per day for men and 9 cups per day for women. However, on a keto diet, you may need to drink even more water to compensate for the water loss.

In addition to water, it is also important to consume enough sodium, potassium, and magnesium, which can be obtained from drinking bouillon, bone broth, or taking electrolytes.

It is worth noting that increasing your fiber intake, which is recommended on a keto diet, also requires an increase in water intake to ensure proper digestion.

Consuming too many sugar alcohols

Sugar alcohols are sweeteners that have tastes and textures similar to those of sugar, but with fewer calories and a less significant effect on blood sugar levels. They are often commercially manufactured as a low-calorie way to sweeten food products.

Sugar alcohols are a common cause of bloating on the keto diet. While they are keto-friendly, they can cause bloating if you consume them in excess. Sugar alcohols can cause digestive issues, especially in larger amounts. Side effects like bloating, nausea, and diarrhea have been observed when intake of sugar alcohols exceeds 35–40 grams per day. Additionally, individuals with irritable bowel syndrome (IBS) may experience negative side effects with any amount of sugar alcohols and may want to avoid them completely.

Sugar alcohols are often used in keto-friendly snacks, protein bars, and candies. Erythritol, sorbitol, xylitol, and maltitol are some of the most common sugar alcohols. They are usually well-tolerated, but it is important to pay attention to how your body reacts and adjust your intake accordingly.

If you suspect that sugar alcohols are causing your bloating, try reducing them in your diet and see if your symptoms improve.

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