Keto And Constipation: What's The Real Deal?

The ketogenic (keto) diet is a popular eating plan that involves drastically cutting back on carbohydrates and increasing the consumption of fats and proteins. While the keto diet may aid in weight loss, it can also lead to constipation, which is a common complaint among those following this diet. This condition, often called keto constipation, is typically caused by the significant reduction in fiber-rich foods and an increase in dairy intake, resulting in infrequent bowel movements. However, there are ways to alleviate and prevent constipation while on the keto diet, such as staying hydrated, consuming high-fiber low-carb foods, and making gradual dietary transitions.

Keto constipation is caused by a lack of fibre in the diet

The ketogenic (keto) diet is a very high-fat, low-carb, and moderate-protein eating plan. It involves drastically cutting back on carbs and increasing fat and protein intake. This shift in diet can cause constipation, which is a common complaint for people on the keto diet.

The keto diet is typically low in fibre, and individuals may consume more dairy and drink less water, which can lead to constipation. The diet restricts fibre-rich foods like fruits, whole grains, and starchy vegetables, making it challenging to get enough fibre. Fibre is essential for healthy bowel movements, and a lack of it can lead to digestive issues like constipation.

The recommended daily fibre intake is 25 grams for women and 38 grams for men. However, on the keto diet, it can be challenging to meet these recommendations. To prevent constipation, it is crucial to include high-fibre, keto-friendly foods such as non-starchy vegetables, berries, avocados, and nuts.

In addition to increasing fibre intake, staying adequately hydrated is vital for regulating bowel movements. With reduced fruit and vegetable consumption, water intake may decrease without realising it. Therefore, drinking plenty of water and staying hydrated is essential to prevent constipation.

While the keto diet can cause constipation due to a lack of fibre, there are ways to prevent and manage it. By including more fibre-rich, low-carb foods, staying hydrated, and making other dietary adjustments, individuals can alleviate constipation and improve their digestive health while on the keto diet.

The keto diet is low in carbs and high in fat

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

Constipation is a common issue for people on the keto diet. This is due to the drastic reduction in carbs, which are often the most common sources of fiber in the diet. Transitioning to a low-carb way of eating can lead to digestive issues like constipation. Additionally, some people may struggle with the very high-fat content of the diet, which can also cause gastrointestinal upset.

The keto diet typically restricts daily carbohydrate intake to 20-50 grams, which is far less than the recommended daily value of 300 grams. This restriction means that people on the keto diet may struggle to get enough fiber, which is essential for maintaining healthy bowel movements.

To prevent constipation on the keto diet, it is important to include high-fiber, keto-friendly foods. These include non-starchy vegetables like broccoli, asparagus, and cauliflower, as well as limited amounts of berries. It is also crucial to stay hydrated and drink plenty of water, as dehydration can contribute to constipation.

If you are experiencing constipation on the keto diet, there are some home remedies you can try. These include adding more fiber-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, and berries. You can also try bowel training, which involves passing stools at the same time every day. Increasing your water intake and exercising regularly can also help relieve constipation.

If constipation persists, it is important to consult a doctor, especially if you are experiencing other symptoms such as abdominal pain, bloating, or rectal bleeding. They can recommend prescription medications or dietary changes to help improve your gastrointestinal health.

The keto diet can cause dehydration, leading to constipation

The Keto Diet and Constipation

Constipation is a common issue for people on the keto diet, and this is often referred to as "keto constipation". This is due to the significant shift in eating habits, as the keto diet involves drastically cutting back on carbohydrates and increasing the intake of fats and proteins.

One of the main reasons for constipation on the keto diet is dehydration. This is how it works:

The keto diet can cause dehydration, which in turn can lead to constipation. This is because the keto diet involves a sudden drop in carbohydrate intake, which can result in dehydration and an imbalance of electrolytes. This is due to the way the body stores glycogen, the stored form of sugar that the body uses for energy. Each gram of glycogen is stored alongside three grams of water within the muscles. So, when the body enters ketosis and starts burning fat for energy instead of glucose, it also sheds water that was stored with glycogen. This can lead to dehydration if not properly managed.

To prevent dehydration and reduce the risk of constipation, it is important to drink plenty of water during this transition. Increasing salt intake and supplementing with electrolytes can also help to maintain hydration status. Dr Kiltz, a keto expert, recommends up to 2.5 litres of water per day, with the colour of your urine being a good indicator of hydration status—the lighter the colour, the better hydrated you are.

In addition to staying hydrated, there are other steps you can take to prevent and manage constipation on the keto diet. These include:

• Eating more high-fibre, low-carb foods such as non-starchy vegetables, berries, and chia seeds.
• Exercising regularly.
• Gradually reducing carbohydrate intake over a few weeks, rather than making a sudden change.
• Including more fermented foods in your diet, such as sauerkraut and kimchi.
• Taking a fibre supplement, although it is important to note that these may contain carbohydrates that could affect ketosis.
• Staying away from inflammatory and allergenic foods, such as dairy and nuts, which are common on the keto diet but can cause constipation for some people.
• Increasing your intake of magnesium, either through supplements or by drinking mineral water.
• Taking natural supplements such as ox bile or betaine HCL, which can help the body digest fats more effectively.
• Increasing physical activity, as this can help to keep your digestive system regular.

The keto diet can be hard for the body to adjust to

The keto diet restricts many foods that are common sources of fibre, such as fruits, whole grains, starchy vegetables, and legumes. Fibre is essential for healthy bowel movements, and a lack of it can lead to constipation. However, it's important to note that simply increasing your fibre intake may not be enough to prevent constipation on the keto diet. The type of fibre you consume matters as well. Soluble fibre absorbs water and encourages food to move through your digestive tract, while insoluble fibre acts as a bulking agent.

In addition to the reduction in fibre, other factors can contribute to constipation when starting the keto diet. For example, the increase in dairy consumption, as dairy is a good source of fat and protein, can be problematic for those who have trouble digesting lactose. Lactose intolerance can lead to bloating, gas, nausea, and constipation.

Reduced water intake can also play a role in constipation when following the keto diet. With fewer fruits and vegetables in your diet, you may not realise that you're not consuming enough water. Dehydration and an imbalance of electrolytes can occur, further contributing to constipation.

Furthermore, the high-fat content of the keto diet may be difficult for some people to adjust to. The body needs time to adapt to breaking down and digesting larger amounts of fat. During this transition, you may experience gastrointestinal upset, including constipation.

Finally, the keto diet can impact your gut microbiome, which plays a role in maintaining digestive health. The reduction in carbohydrate intake can lead to changes in the types of bacteria in your gut, which may contribute to constipation.

To summarise, the keto diet can be challenging for the body to adjust to due to the significant reduction in carbohydrates and the increase in fat and protein intake. This shift can impact various aspects of digestive health, including fibre intake, dairy consumption, water intake, fat digestion, and the gut microbiome. It's important to be mindful of these factors and make adjustments as needed to prevent and manage constipation while following the keto diet.

There are ways to treat and prevent keto constipation

Constipation is a common issue for people on the keto diet, and it can be caused by a variety of factors. The good news is that there are several ways to treat and prevent constipation while following a keto diet. Here are some tips to help you deal with this issue:

Treatments for Keto Constipation:

• Add More Dietary Fiber: Aim for 25g of fiber per day if you're a woman, and 38g if you're a man. Include keto-friendly, fibrous foods like cauliflower, avocado, almonds, leafy greens, broccoli, nuts, seeds, and berries.
• Increase Your Water Intake: Drink between 9 and 13 cups of water per day, or more if you're pregnant or breastfeeding. Listen to your body and drink before you feel thirsty.
• Cut Back on Dairy: Dairy products are high in fat and protein, which are encouraged on the keto diet. However, they also contain lactose, which can be hard to digest and lead to constipation. Try reducing your dairy intake or switching to dairy-free alternatives.
• Retrain Your Bowel: Establish a regular time for bowel movements and drink enough fluids. You may also need fiber supplements or suppositories, but consult your healthcare provider first.
• Exercise Regularly: Research shows that aerobic exercise can improve constipation by encouraging your intestines to contract. Try a brisk walk, light jog, or a high-intensity fitness class.

Ways to Prevent Keto Constipation:

• Ease into the Keto Diet: Instead of making sudden changes, gradually reduce your carbohydrate intake over a few weeks. This gives your body time to adjust and may help prevent digestive issues.
• Drink Plenty of Water: Water is important for all bodily functions, including regular bowel movements. Make sure you're staying properly hydrated, especially with the reduced consumption of fruits and vegetables on the keto diet.
• Choose Whole, High-Fiber Foods: Opt for whole foods over processed meals and fast food. Whole foods like non-starchy vegetables (e.g., greens, broccoli, asparagus, cauliflower) are more nutritious and higher in fiber, which is essential for healthy bowel movements.
• Add High-Fiber, Low-Carb Foods: Include more keto-friendly, high-fiber, and low-carb foods in your diet, such as artichokes and blueberries. This will help ensure you get enough fiber while staying within your carbohydrate limits.
• Listen to Your Body: Don't hold back or restrict yourself from having a bowel movement when you need to go. Holding it in can negatively affect your muscles and make it harder to have bowel movements.

Frequently asked questions