Keto And Stomach Issues: What's The Real Deal?

The ketogenic diet is a popular eating plan that involves cutting carbs and increasing the intake of fats. While it has been shown to benefit cholesterol levels, blood sugar control, weight loss, and brain health, it may also cause stomach issues. Stomach issues are among the most common side effects of the keto diet. These include constipation, diarrhoea, bloating, abdominal cramps, and pain. The keto diet is often low in fibre, which can lead to constipation. It may also harm the health of the gut microbiome, potentially increasing inflammation and reducing good bacteria. However, some studies suggest that the keto diet could benefit digestive health by reducing inflammation and helping treat conditions like irritable bowel syndrome (IBS) and Crohn's disease.

Keto can cause constipation and diarrhoea

The ketogenic diet is a popular eating plan that involves cutting carbs while increasing the intake of fats. While it has been shown to benefit cholesterol levels, blood sugar control, weight loss, and brain health, it may also cause some stomach issues.

Constipation

Constipation is a common side effect of the keto diet. This is because the diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fiber—an essential nutrient for digestion. Insufficient fiber intake can increase the risk of constipation.

Diarrhea

Diarrhea is a less common reaction to the keto diet. It may be caused by a delay in the enzymes that digest fat, leading to fat reaching the colon and being digested by bacteria, which can result in extra fat in the stool.

The keto diet may also cause other gastrointestinal issues such as bloating, abdominal cramps, and pain. These side effects are often short-lived, and the gastrointestinal tract will likely adjust over time. However, it is important to see a doctor if symptoms persist or worsen.

To help prevent and manage gastrointestinal symptoms, one can try taking fiber supplements, eating fermented foods, drinking water, and other strategies.

It may harm the gut microbiome

The ketogenic diet is a popular eating plan that involves significantly cutting carbs while increasing the intake of fats. While it has been shown to benefit cholesterol levels, blood sugar control, weight loss, and brain health, it may harm the gut microbiome.

The gut microbiome refers to the microorganisms in your digestive tract, which play a crucial role in digestion, immune function, mental health, and disease prevention. The keto diet may harm the health of your gut microbiome by reducing the diversity of bacteria species in the gut. Most people in the US have between 300 to 1,000 different species of bacteria in their guts, and this bacterial diversity is necessary for maintaining good health.

By eliminating nearly all carb-containing foods, the keto diet restricts the variety of plant foods in one's diet, which is the number one predictor of a healthy microbiome, according to the largest gut health study to date, The Microsetta Initiative. This restriction of dietary diversity can lead to a decrease in the number of bacteria species in the gut, which has been linked to the development of diseases such as ulcerative colitis, Crohn's disease, and inflammatory bowel disease.

Additionally, some research notes that the keto diet could damage the concentration and composition of gut bacteria. One 6-month study linked a high-fat diet to several unfavorable gut changes, including increased inflammation and reduced beneficial fatty acids. Another study in 23 children with epilepsy showed that 3 months of the keto diet damaged gut microbiome composition compared to a control group.

However, it is important to note that research results are mixed, and some studies suggest that the keto diet could benefit digestive health by reducing inflammation and helping treat conditions like irritable bowel syndrome (IBS) and Crohn's disease. More research is needed to fully understand the impact of the keto diet on the gut microbiome.

It can lead to acid reflux

The keto diet is a high-fat, low-carb diet that has gained popularity for its weight loss and health benefits. However, it is important to note that the keto diet may not be suitable for everyone, especially those living with acid reflux.

Acid reflux, also known as heartburn, is a condition where stomach acid flows back into the oesophagus, causing irritation and a burning pain in the chest. The keto diet's high-fat content may trigger acid reflux by relaxing the muscles in the lower oesophagus, allowing stomach acids to back up and cause irritation. Fatty foods also take longer to leave the stomach, which could further increase acid reflux symptoms.

In addition to the high-fat content, certain foods commonly consumed on a ketogenic diet, such as dairy, fried foods, and processed meats, can also increase the risk of acid reflux. Obesity is another key factor that contributes to acid reflux, and the keto diet's effectiveness for weight loss may help alleviate this factor.

While the keto diet may not be the best choice for everyone with acid reflux, there are strategies to manage the condition while following this diet. These include limiting processed and fried foods, focusing on smaller meals, staying upright after eating, and consuming plenty of fluids and fibre-rich vegetables.

It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have a medical condition such as acid reflux. They can provide personalised advice and guidance based on your individual needs and circumstances.

It may cause abdominal pain and cramps

The ketogenic diet is a popular eating plan that involves significantly cutting carbs while increasing the intake of fats. While it is considered safe for most people, it is associated with some unpleasant side effects, including abdominal pain and cramps.

The keto diet restricts high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also good sources of fiber, an essential nutrient for digestion. Insufficient fiber intake can lead to constipation, and high fiber intake is thought to protect against digestive disorders like hemorrhoids, stomach ulcers, and gastroesophageal reflux disease (GERD).

Additionally, the keto diet may alter your gut microbiome. The microorganisms in the digestive tract, collectively known as the gut microbiome, play a crucial role in digestion, immune function, mental health, and disease prevention. Some research suggests that the keto diet could negatively impact the concentration and composition of gut bacteria, increasing inflammation and reducing beneficial fatty acids.

Furthermore, the keto diet's high-fat content may contribute to abdominal pain and cramps. Delayed stomach emptying, a common effect of high-fat diets, can trigger abdominal discomfort, an increased risk of regurgitation, and heartburn. This delayed gastric emptying is also associated with acid reflux, which can cause abdominal pain and discomfort.

The good news is that these gastrointestinal issues are often short-lived, and your body will likely adjust over time. However, it's important to be mindful of warning signs that may indicate a need to consult a doctor. These include severe or constant abdominal pain, diarrhea that occurs more than six times a day or disrupts sleep, or if symptoms persist for more than two to three weeks.

To help manage and prevent abdominal pain and cramps while on the keto diet, consider the following:

• Choose keto-friendly high-fiber foods like non-starchy vegetables (broccoli, artichokes, collard greens), avocados, and nuts.
• Drink plenty of water to aid digestion and prevent constipation.
• Stay hydrated, especially when experiencing diarrhea to avoid dehydration.
• Take a fiber supplement to ensure adequate fiber intake, but focus on getting fiber from whole foods first.
• Try natural laxatives like magnesium-rich mineral water, which can soften stools and improve constipation without causing diarrhea.
• Consider digestive enzymes if food feels like it's sitting in your stomach for too long or if you get full too quickly during meals.

It can result in bloating

The keto diet can indeed result in bloating, and there are several reasons why this might happen.

Firstly, the keto diet is often low in fibre, and insufficient fibre intake can slow down digestion and cause constipation, which can then lead to bloating. Fibre is an essential nutrient for digestion, and it helps maintain bowel regularity.

Secondly, the keto diet may alter your gut microbiome. The gut flora changes based on the foods we eat, and when you switch to a keto lifestyle, your diet shifts from high-carb to high-fat. This change can cause a period of digestive discomfort as your gut flora adjusts to the new diet. A healthy gut flora is necessary for optimal digestion, as good gut bacteria ensure that you can digest food properly.

Thirdly, the keto diet may involve consuming too many sugar alcohols, which are often used as a sugar substitute on the keto diet. Once sugar alcohols reach the large intestine, they can be fermented by gut bacteria and lead to bloating.

Additionally, the keto diet may involve consuming too much MCT oil, which is a popular addition due to its ability to help the body enter nutritional ketosis faster. However, consuming too much MCT oil can cause bloating, as well as nausea, diarrhoea, vomiting, and cramps.

Furthermore, dehydration can also be a factor in keto bloating. The keto diet is a high-fat, low-carb diet, and you tend to urinate a lot more, which can lead to dehydration if you don't drink enough water. Dehydration can cause the digestive system to slow down, resulting in constipation and bloating.

Finally, the keto diet may involve a sudden shift in diet, with large increases in fat and protein intake. This can overwhelm the digestive system, as it struggles to adjust to unfamiliar foods and different portion sizes. Introducing sudden, large increases in fat and protein intake can cause digestive tract discomfort, including bloating.

If you are experiencing bloating on the keto diet, it is important to identify and address the underlying cause. This may involve making gradual dietary changes, increasing water intake, optimising your dietary fibre intake, or addressing excess MCT oil and sugar alcohol consumption.

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