Keto And Gas: What's The Connection?

The ketogenic 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 carbs. While the keto diet can have several benefits, it can also lead to some unwanted side effects, such as increased urination, bad breath, and the keto flu, which includes symptoms like decreased concentration, body aches, and brain fogginess. One of the most common side effects of the keto diet is bloating, which can be caused by various factors.

Lack of fibre

The recommended daily fibre intake is 14 grams for every 1,000 calories consumed. For a 2,000-calorie diet, the daily target value for fibre is 28 grams. On a keto diet, it's important to consume enough low-carb, high-fibre foods or consider taking a fibre supplement to meet these recommendations.

Non-starchy vegetables like spinach, broccoli, cauliflower, and brassica vegetables are nutrient-rich, low in carbs, and high in fibre. Certain fruits, such as berries, are also good sources of fibre on a keto diet.

It's worth noting that while fibre is beneficial for digestive health, some studies show that a high-fibre diet can also contribute to bloating. Therefore, it's essential to find the right balance and not consume excessive amounts of fibre, as this may also lead to bloating.

Dehydration

The keto diet is a popular, effective way to lose weight and improve overall health. However, it is associated with some unpleasant side effects, including dehydration. Dehydration occurs on the keto diet due to the body entering a state of ketosis, which has far-reaching effects.

When the body is in ketosis, it burns fat for fuel instead of carbohydrates. This metabolic state causes the liver to create ketones, water-soluble compounds made of fatty acids, which are released into the bloodstream. The body then uses these ketones for energy.

Ketones have a diuretic effect, making you urinate more frequently and lose water. Additionally, as the body switches from using carbs for fuel, the liver releases its glycogen stores, which are a form of glucose stored with lots of water. This water is also excreted through urine, leading to further dehydration.

A keto diet also leads to a reduction in insulin in the bloodstream, which signals the kidneys to excrete sodium at a higher rate. Sodium helps the body retain water, so losing sodium causes the body to lose water as well.

Signs of Dehydration on Keto

• Muscle cramps or spasms
• Fatigue and weakness
• Dizziness and lightheadedness
• Dry mouth and throat
• Confusion or brain fog

Preventing and Combating Dehydration on Keto

• Drink plenty of water, especially when you wake up and before meals.
• Set a daily water intake goal and use a smartphone app or water tracking bottle to monitor your progress.
• Eat water-rich whole foods, such as celery sticks, tomatoes, cucumber slices, berries, and lemons.
• Consume electrolyte-rich foods and beverages, such as coconut water, leafy greens, bananas, broccoli, seafood, tomatoes, pumpkin seeds, spinach, nuts, and dark chocolate.
• Take an electrolyte supplement, especially one tailored for keto diets.
• Try infused water by adding fruits, herbs, or vegetables to your water for extra flavor.
• Drink other keto-friendly beverages, such as tea, coffee, broth, or low-carb non-dairy milk.

When to See a Doctor

While dehydration can often be managed at home, it is important to see a doctor if symptoms persist or become more severe. Additionally, if you are experiencing other symptoms such as fever, prolonged diarrhea, or vomiting, seek medical attention to rule out other causes.

Food intolerances

Common keto-friendly foods that may trigger intolerances include peanuts, almonds, chocolate, cheese, cream, eggs, artificial sweeteners, and seafood. The ketogenic diet, known for its low-carb and fiber content, can exacerbate these issues, as poor digestion can cause unpleasant symptoms like bloating, nausea, and gas.

To identify which foods you are intolerant to, you can use the "elimination method". Start by eliminating all potential triggers from your diet, then slowly reintroduce them one by one. If you notice that a particular food causes digestive issues, eliminate it from your diet and document any improvements. Alternatively, you can get tested by an allergist for quicker results.

Eating too many carbs

One reason for this is that eating too many carbs can result in a lack of fiber in the diet. Fiber is important for digestive health, as it helps to move food through the digestive tract and assists the body in emptying its bowels more easily and frequently. However, when starting a low-carb diet, it can be difficult to maintain proper amounts of fiber, which can lead to discomfort.

Another reason for gas and bloating when eating too many carbs is that carbohydrates tend to hold onto water. This can make people feel bloated and constipated. In addition, eating too many processed carbohydrates can cause an insulin spike, which can lead to weight gain and obesity.

It is important to note that not all carbs are created equal. Simple carbs, such as processed and enriched carbohydrates, sugar, and refined carbohydrates, are more likely to cause gastrointestinal issues than complex carbs like whole grains, vegetables, and anything with a lot of fiber.

To avoid gas and bloating, it is recommended to limit the consumption of simple carbs and focus on complex carbs. It is also important to stay hydrated, as dehydration can exacerbate gastrointestinal issues.

Consuming too much MCT oil

One of the main issues with consuming too much MCT oil is digestive problems. MCT oil can cause abdominal cramping, bloating, nausea, diarrhoea, and vomiting. These issues are likely due to the high fat and calorie content of MCT oil, which can be challenging for the body to process in large amounts. It is recommended that people start with small amounts of MCT oil and gradually increase their intake to reduce the risk of these side effects.

Another potential concern with excessive MCT oil consumption is its impact on cholesterol levels. MCT oil is a saturated fat, and consuming large amounts can lead to increased levels of "bad" LDL cholesterol. This, in turn, can raise the risk of heart disease. While MCT oil also increases "good" HDL cholesterol, very high levels of HDL can also be associated with heart health risks. Therefore, it is important to monitor cholesterol levels when consuming MCT oil.

Additionally, MCT oil may stimulate the release of hunger hormones, such as ghrelin and neuropeptide Y. This effect was observed in a study involving people with anorexia, where higher doses of MCTs led to increased levels of these hormones. This could be problematic for those trying to lose weight, as it may lead to overeating.

Furthermore, high doses of MCT oil may have negative effects on the liver. Studies in mice have shown that a diet high in MCTs can increase fat accumulation in the liver. While these results may not directly translate to humans, it highlights the potential risks associated with long-term, excessive MCT oil consumption.

To summarise, while MCT oil can be beneficial for those on a keto diet, it is important to consume it in moderation. Excessive consumption can lead to digestive issues, cholesterol imbalances, increased hunger, and potential liver problems. It is always recommended to consult with a healthcare professional before incorporating supplements like MCT oil into your diet.

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