Keto And Upset Stomachs: What's The Real Deal?

The ketogenic diet is a popular eating plan that involves eating less than 5% carbohydrates, 10-30% protein, and 65-90% fat. While it has been shown to be an effective way to lose weight, it can also cause gastrointestinal issues such as constipation, diarrhea, bloating, abdominal cramps, and pain. These issues can be short-term while the body adjusts to the new diet or more long-term, lasting the duration of the diet.

There are several reasons why the keto diet might cause these issues. Firstly, the diet involves a drastic reduction in carbohydrates, which can come as a shock to the body and cause withdrawal-like symptoms. Secondly, the high-fat content of the diet may be difficult for some people's bodies to adjust to, leading to an increase in water being pulled into the small intestines and colon, resulting in watery diarrhea.

There are several ways to relieve these symptoms, including eating more fiber, consuming more water and electrolytes, and reducing dairy intake. However, if symptoms are severe or persistent, it is recommended to consult a doctor.

Diarrhea

Secondly, artificial sweeteners and sugar alcohols, often used as low-carb substitutes, can have a laxative effect and cause gastrointestinal distress. Sugar alcohols such as xylitol, sorbitol, mannitol, maltitol, lactitol, and isomalt are known to cause digestive issues, including diarrhea.

Additionally, consuming too much protein and not enough fat can also lead to diarrhea. A well-formulated ketogenic diet should be low in carbohydrates, high in fat, and moderate in protein.

To relieve diarrhea caused by the keto diet, it is recommended to:

• Stay hydrated and replenish electrolytes
• Eat more fiber-rich foods such as greens, cucumbers, broccoli, and cabbage
• Eat less dairy to rule out a possible dairy intolerance
• Ease into the diet by slowly reducing carbohydrates and increasing fats
• Add probiotics and prebiotics to support gut bacteria
• Eat fermented foods like sauerkraut and kimchi
• Reduce intake of sugar substitutes

If diarrhea is severe or lasts longer than a week, it is recommended to consult a doctor. Chronic diarrhea can lead to health complications such as vitamin deficiencies, muscle deterioration, and electrolyte imbalance.

Constipation

The keto diet involves drastically cutting back on carbs and increasing your fat and protein intake. This means that, instead of getting energy from glucose (usually from carbs), your body burns fat instead.

On the keto diet, you typically eat 20 to 50 grams of carbs each day. This is far less than the recommended daily intake of 225 to 325 grams of carbs, based on a 2,000-calorie diet. This drastic reduction in carbs can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

If you are experiencing constipation on the keto diet, there are several things you can try:

• Add more dietary fibre. Women should aim for around 25 grams of fibre daily, and men should aim for 38 grams. Keto-friendly, fibrous foods include non-starchy vegetables, berries, nuts, seeds, avocados, and almonds.
• Go for a brisk walk after meals.
• Try bowel training, a method where you pass stools at the same time every day.
• Drink more water. Sufficient hydration is essential for getting rid of waste.
• Cut back on dairy. Dairy is a common reason for constipation due to its lactose content, which can be hard to digest and lead to bloating, gas, nausea, and constipation.

If your constipation continues for more than three weeks, be sure to make an appointment with a doctor. They can recommend prescription medications or dietary changes to help get your digestive system back in working order.

Nausea and fatigue

Nausea can be explained by the high volume of fat consumed in a ketogenic diet. Fat takes a long time to digest and absorb, and the liver needs to produce more bile to break it down. Bile is a natural laxative, so an excessive amount may push waste through the digestive tract faster than usual, which can lead to diarrhea. The high-fat and low-carb content of the keto diet may also lead to other gastrointestinal symptoms, such as bloating.

Fatigue is another common symptom of the keto flu, and it can be caused by several factors. Firstly, reducing insulin causes an increase in circulating fats that displace tryptophan, an amino acid. This circulating tryptophan causes an increase in serotonin in the brain, which can result in fatigue. Secondly, the lack of carbohydrates stimulates the release of cortisol, a stress hormone. Lack of sleep can also cause fatigue, and insomnia is another symptom of the keto flu.

The keto flu usually lasts for a few days to several weeks, but for some people, it can last up to a month. If you are experiencing severe or prolonged symptoms, it is important to contact your doctor to rule out other causes.

Artificial sweeteners

Sugar-free and low-carb products frequently contain sugar alcohols such as xylitol, sorbitol, mannitol, maltitol, lactitol, and isomalt to give them a sweet taste while avoiding table sugar. These sugar alcohols have been known to cause gastrointestinal distress, with sorbitol being the least tolerated. However, it is important to note that consuming these sugar alcohols in excess can lead to gas, nausea, and diarrhea.

Therefore, reducing the intake of foods and beverages that contain keto-friendly sugar substitutes may help relieve gastrointestinal symptoms.

Lack of fibre

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It can cause gastrointestinal issues, including constipation, diarrhea, bloating, abdominal cramps, and pain. These issues can be attributed to various factors, such as the body's adjustment to a new diet, increased fat intake, gut microbiota changes, and artificial sweeteners. One of the main causes of these issues is the lack of fibre in the keto diet.

The keto diet restricts many fibre-rich foods, such as fruits, vegetables, whole grains, and legumes. This restriction can lead to constipation, as fibre is crucial for gut motility and function. Without enough fibre, the gastrointestinal tract can slow down or even come to a halt.

To address constipation, it is important to increase your fibre intake. This can be done by consuming nuts, seeds, leafy greens, and cruciferous vegetables. Additionally, choosing keto-friendly high-fibre foods, such as non-starchy vegetables like broccoli, artichokes, and collard greens, can help.

It is also beneficial to load up on fermented foods, such as sauerkraut and kimchi, which contain natural probiotics that support gut health. While taking a fibre supplement is an option, it is challenging to obtain all the required fibre from supplements alone. Therefore, it is essential to ensure your keto diet includes high-fibre foods.

Furthermore, understanding the difference between soluble and insoluble fibre is crucial. Soluble fibre forms a lubricating gel in the colon, making stool easier to pass. Insoluble fibre, on the other hand, can irritate the colonic lining, leading to mucus production.

The lack of fibre in the keto diet can also contribute to other gastrointestinal issues, such as abdominal pain, bloating, and diarrhoea. These issues can be managed by staying hydrated, consuming adequate water and electrolytes, and making gradual dietary changes.

In summary, the lack of fibre in the keto diet can lead to constipation and other gastrointestinal issues. To address these issues, it is essential to increase fibre intake through high-fibre foods, fermented foods, and selective use of fibre supplements. Staying hydrated and making gradual dietary changes can also help manage the symptoms.

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