Brenda Khan
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. This is due to the body's adjustment period to ketosis, where it burns fat for fuel instead of carbs. Bloating is often accompanied by constipation, abdominal pain, and excessive gas. The good news is that keto bloating is usually temporary and can be managed by limiting carbs, increasing water and fibre intake, reducing artificial sweeteners, and addressing food intolerances.
| Characteristics | Values |
|---|---|
| Reasons for bloating | First week(s) on keto, eating too many carbs, consuming too much MCT oil, consuming too many artificial sweeteners, food intolerances, not getting enough fiber, overeating brassica vegetables, not drinking enough water, gut flora imbalance, consuming too much fat, high fat-storing hormone, consuming too much food at once, dehydration |
| How to relieve bloating | Increase sodium, potassium, and magnesium intake, up your fat intake, strictly keep your daily carb intake under 20 grams, avoid hidden carbs, cut out carbs, increase water consumption, eat fiber-rich and low-carb vegetables, add coconut oil or MCT oil to meals, take probiotics, drink apple cider vinegar, lower fat intake, lower food intake, separate vegetables from fat and protein |
Keto Flu
The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. The symptoms can range from mild to severe and vary from person to person. Some of the most frequently reported symptoms include:
- Stomach aches or pains
- Nausea
- Dizziness
- Sugar cravings
- Cramping
- Muscle soreness
- Irritability
- Diarrhea or constipation
- Trouble falling asleep or staying asleep
- Poor focus and concentration
- Brain fog
- Headache
- Fatigue
The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. Reducing your carb intake forces your body to burn ketones for energy instead of glucose. This switch to burning fat for energy is called ketosis. The keto flu can be a result of genetics, electrolyte loss, dehydration, or carbohydrate withdrawal.
- Drink plenty of water to stay hydrated.
- Take an electrolyte supplement to replace lost electrolytes such as salts, potassium, and magnesium.
- Get plenty of rest to help with fatigue and irritability.
- Avoid strenuous exercise and opt for light activities like walking or yoga.
- Make sure you are eating enough fat, as it is the primary fuel source on the keto diet.
- Cut out carbs slowly over time instead of going cold turkey.
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Carb intake
The keto diet is a low-carb, high-fat, high-protein 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.
The keto diet is a significant dietary change for most people, and as with any new diet, it can cause bloating, especially in the initial stages. This is often due to the body adjusting to a lower intake of carbohydrates, which can lead to water retention and a feeling of heaviness or swelling.
- Choose whole foods: Opt for whole, unprocessed foods to ensure you know exactly what you're consuming. This helps you avoid hidden carbs in condiments and prepackaged low-carb foods, which can contribute to bloating.
- Strictly limit carbs: Keep your daily carb intake under 20 grams. Even a small treat can break this limit and cause bloating and other keto flu symptoms.
- Read labels: Always check the labels of condiments and prepackaged foods to ensure they are carb-free or at least low in carbs.
- Be mindful of sugar alcohols: Sugar alcohols are often used as sweeteners in keto-friendly snacks and protein bars. While they are carb-free, they can be difficult for the body to digest and may contribute to bloating. Monitor your intake of sugar alcohols and opt for natural sweeteners like stevia or monk fruit instead.
- Increase water intake: When you start the keto diet, your body sheds water as glycogen stores are depleted, which can lead to dehydration and bloating. Drinking plenty of water can help reduce this. Aim for at least 11.5 cups for women and 13 cups for men per day.
- Increase fibre intake: The keto diet can be low in fibre, especially if you're not mindful about including fibre-rich, low-carb foods. Fibre is essential for digestive health, and insufficient fibre can lead to constipation and bloating. Aim for 25-30 grams of fibre per day. Include low-carb, high-fibre foods like flax seeds, chia seeds, broccoli, and cauliflower in your diet.
- Address food intolerances: The keto diet often involves introducing a lot of new foods, and you may discover food intolerances that can cause bloating. Common triggers include peanuts, almonds, chocolate, cheese, cream, eggs, artificial sweeteners, and seafood. Try an elimination diet to identify any problem foods and consider consulting an allergist for testing.
In summary, managing carb intake is crucial to reducing bloating on the keto diet. This includes limiting carbs, choosing whole foods, increasing water and fibre intake, and being mindful of hidden carbs and sugar alcohols. Additionally, addressing food intolerances can help alleviate bloating caused by the introduction of new foods.
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Gut flora imbalance
The gut takes time to adjust to new foods, and during this transition period, an imbalance of gut flora may occur, leading to bloating. This is especially true if there has been an increase in sugar alcohol and MCT consumption, or a change in dietary fibre intake. As a result, the gut may become overgrown with bad bacteria, which is a known trigger for bloating.
To help the gut adjust to keto, consider taking probiotics, which can support the gut by introducing good bacteria. Probiotics can be taken as drinkables or capsules, or consumed through low-carb natural yoghurt, kefir, sauerkraut, tempeh, kimchi, kombucha, miso, and pickles.
It is also important to consult a registered dietitian, who can help choose foods that support the development of new gut cultures and address any bloating issues.
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MCT oil consumption
MCT oil, or medium-chain triglyceride oil, is a popular supplement for those on the keto diet. It is usually derived from coconut or palm kernel oil and can be consumed in liquid or powder form.
MCT oil is a useful tool to speed up the process of ketosis, but it can also cause bloating, especially if consumed in large quantities. It is recommended that beginners start with a low dose and increase their intake slowly. Common side effects of MCT oil include loose stools, diarrhoea, gas, and bloating.
If you are experiencing stomach distress, it is advised to reduce the quantity of MCT oil until your body has adjusted. MCT powder may be a better option for those who find that the liquid form causes bloating.
MCT oil is easily digestible and can be quickly converted into energy. It is also believed to have various health benefits, such as aiding weight loss, boosting energy, and improving cognitive function. However, more research is needed to confirm these potential benefits.
It is important to note that MCT oil has a high-calorie content and is rich in saturated fat. Therefore, it should be consumed in moderation and within the recommended daily limit of four to seven tablespoons. Excessive consumption may lead to weight gain, increased cholesterol, and other negative side effects.
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Artificial sweeteners
The four main sugar alcohols found in keto-friendly foods are xylitol, erythritol, sorbitol, and maltitol. While these sweeteners are keto-friendly, they can cause bloating if consumed in large quantities. To combat this, it is recommended to avoid replacing sugary foods with low-carb alternatives that contain artificial sweeteners. Instead, opt for natural alternatives like stevia or monk fruit to satisfy your sweet tooth. Additionally, increasing water consumption and eating fiber-rich, low-carb vegetables can help support healthy digestion and reduce bloating.
It is worth noting that bloating is a common side effect of the keto diet, especially during the initial phase known as the "keto flu." This is because the body is adjusting to a new way of eating and the digestive system is not yet used to handling ketogenic foods. This adjustment period typically lasts a couple of weeks, after which the bloating should subside.
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Frequently asked questions
Bloating is a catch-all phrase for abdominal discomfort or swelling. It refers to abdominal distension, or "pooching" of the belly, often accompanied by gassiness.
Yes, keto can cause bloating, particularly during the initial phase of the diet known as the "keto flu." It is actually a common side effect. This bloating typically subsides within two weeks as your body adjusts to ketosis and the new ketogenic foods you are eating.
There are several ways to combat the bloating caused by the keto diet such as limiting carbs, increasing fiber intake, reducing artificial sweeteners, and increasing water intake.
Other reasons for bloating on the keto diet include eating too many sugar alcohols, consuming too much MCT oil, food intolerances, and gut flora imbalance.
