Keto And Debloating: What's The Real Deal?

The ketogenic diet is a high-fat, low-carbohydrate diet that has gained popularity for its potential weight loss and health benefits. However, one common issue that people may experience when starting this diet is keto bloat. Keto bloat is characterised by excess gas production, stomach pain, flatulence, burping, and abdominal distension. This can be caused by a number of factors, including dehydration, lack of electrolytes, an imbalance of gut bacteria, and dietary choices such as consuming too many artificial sweeteners or not enough fibre. To alleviate keto bloat, it is recommended to increase water intake, ensure adequate electrolytes, incorporate probiotics, and make gradual dietary changes.

Increase water intake

Increasing Water Intake to Debloat on Keto

Drinking more water is one of the most important things you can do to debloat while on a keto diet. Water is key to staying properly hydrated, and keto dieters need to be mindful of this because dehydration is a common side effect of the diet.

Why You Need More Water on Keto

On keto, your body excretes more salt, and the more salt you lose, the less water you retain. In the beginning, you may also excrete a lot of excess ketone bodies, which is dehydrating. So, people eating keto need to drink more water to stay properly hydrated than people on other diets.

A good rule of thumb is to drink until your urine is light yellow. However, if you're taking B vitamin supplements or a multivitamin with B vitamins, this isn't a great guideline since high doses of B vitamins turn most people's urine bright yellow regardless of hydration.

Other Ways to Stay Hydrated

While drinking water is important, it's not the only way to stay hydrated. Tea, coffee, sparkling water, and other beverages can also help you stay hydrated. Just make sure you don't add a bunch of sugar to your drinks.

Food can also provide a lot of water, especially juicy vegetables like cucumbers. Some research has found that vegetables significantly contribute to hydration status.

The Link Between Water and Electrolytes

It's important to remember that electrolytes (sodium, potassium, and magnesium) are just as important as water when it comes to hydration. Electrolytes maintain fluid balance in the body, and if you have too much water, it can dilute the electrolytes. That's why many sports drinks contain electrolytes.

On keto, you're eliminating most ultra-salty processed foods, and keto dieters also excrete more salt than other people because the diet maintains low levels of the hormone insulin. When insulin levels are low, your body flushes out more sodium.

So, while increasing your water intake is important for debloating on keto, it's also crucial to make sure you're getting enough electrolytes.

Balance electrolytes

Balancing Electrolytes

Electrolytes are minerals that carry an electric charge. In the human body, these include sodium, potassium, magnesium, chloride, calcium, phosphate, and bicarbonate. They are important for the proper functioning of your body and need to be kept within their normal levels. Low or high electrolyte levels can result in problems ranging from headaches to muscle cramps to convulsions.

When you restrict carbohydrates on a keto diet, your body begins to process electrolytes differently. This is because when insulin levels are low, the kidneys excrete more sodium. Since there is a delicate balance between sodium and other electrolytes in the body, the loss of sodium may disrupt levels of other electrolytes as well. This can lead to symptoms such as difficulty concentrating, heart palpitations, and muscle cramping or twitching at night or after exercise.

To balance your electrolytes on a keto diet, here are some strategies you can follow:

• Eat Whole Foods That Are High in Electrolytes: Natural foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds are abundant in electrolytes. Popular sources of electrolytes include coconut water, avocados, beef, chicken, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.
• Obtain Electrolytes With Keto-Friendly Electrolyte Supplements: Electrolyte drinks or supplements are a convenient way to ensure you're getting enough electrolytes, especially if you're exercising frequently. Choose sugar-free and keto-friendly options, such as electrolyte powders that contain a blend of sodium, potassium, chloride, magnesium, and vitamin D.
• Pay Attention to Your Thirst: Thirst is a sign of mild dehydration, which can lead to feelings of tiredness and dizziness. Address thirst immediately by drinking water or an electrolyte drink. As you age, your sense of thirst diminishes, so older individuals should be particularly mindful of staying hydrated.
• Slowly Transition to the Keto Diet: Starting the keto diet gradually can help prevent keto flu symptoms (including electrolyte imbalances) and build sustainable habits. Instead of drastically reducing your carb intake, try eating up to 150 grams of carbs per day for a week before going full keto.
• Talk to Your Doctor if You're Taking Medications: Certain medications can affect your electrolyte levels. If you're taking antibiotics, corticosteroids, insulin, or other drugs, speak with your doctor before starting the keto diet to ensure a safe transition.

By following these strategies, you can help maintain optimal electrolyte balance and support your overall health and wellness while on a keto diet.

Restore gut bacteria

The gut flora, or gut microbiome, is a complex ecosystem of microorganisms that line the digestive tract and support various bodily functions, including metabolic function, protection against pathogens, and immune system regulation. While the understanding of the interaction between gut health and overall health is still evolving, it is clear that maintaining a balanced and diverse population of gut bacteria is crucial for well-being. Here are some science-backed tips to help restore and maintain a healthy gut bacteria profile:

• Eat polyphenol-rich foods: Polyphenols are plant compounds that stimulate the growth of beneficial bacteria while inhibiting the growth of pathogenic bacteria. Include foods like dark chocolate, green tea, and coffee in your diet.
• Increase vegetable intake: Vegetables provide essential fibre that serves as food for gut microbes. They help with digestion and absorption of nutrients. Focus on a variety of colourful vegetables, such as dark leafy greens and cruciferous veggies.
• Improve sleep quality: Research suggests that inadequate or low-quality sleep can negatively impact the balance of bacteria in the gut, increasing the risk of insulin resistance, gut permeability, and sugar cravings. Aim for 7-8 hours of uninterrupted sleep per night.
• Exercise regularly: Exercise has been shown to positively influence the composition of the gut microbiome, promoting the growth of beneficial bacteria that regulate mucosal immunity.
• Consume prebiotic and probiotic foods: Probiotics are beneficial bacteria that support healthy digestion, produce nutrients, and eliminate toxins. Include probiotic-rich foods like kefir, sauerkraut, kombucha, and kimchi in your diet. Prebiotics, found in chicory root, artichokes, leeks, and whole grains, act as food for the beneficial gut bacteria.
• Reduce sugar intake: A high-sugar diet can contribute to an imbalance in gut flora, dysregulate metabolism, and fuel harmful bacteria. Limit added sugars and opt for natural sweeteners occasionally.
• Manage stress: Stress can negatively impact gut health. Engage in stress-reducing activities like spending time with friends or family, diffusing essential oils, limiting alcohol intake, or spending time with a pet.
• Avoid artificial sweeteners: While research is ongoing, some studies suggest that artificial sweeteners may alter the gut microbiome and contribute to glucose intolerance.
• Simplify your life: Stress is detrimental to gut health. Simplify your daily routine and find healthy ways to manage stress levels. Spending time in nature is a great way to reduce stress and improve overall well-being.
• Fasting: While more research is needed, some studies indicate that fasting may have beneficial effects on the gut microbiome, increasing gut mucus and the length of villi (finger-like structures that absorb nutrients).
• Address infections and imbalances: Identify and address any underlying infections or imbalances, such as SIBO (Small Intestinal Bacterial Overgrowth), which can affect the balance of bacteria in the gut.
• Supplements: Consider taking probiotic supplements, especially during and after a course of antibiotics, to support the restoration of healthy gut bacteria. Prebiotic supplements can also be beneficial but consult a healthcare professional before starting any new supplement regimen.

Avoid MCT oil

Medium-chain triglyceride (MCT) oil is a popular supplement for those on the keto diet. It is derived from coconut or palm kernel oil and is known for its ability to help the body enter nutritional ketosis faster. However, consuming too much MCT oil can lead to digestive issues and bloating.

MCT oil is a calorie-dense oil that contains high levels of saturated fatty acids. While it can be beneficial for those who need help with fat absorption or nutrient intake, it is important to be mindful of the amount consumed. Excess MCTs that your liver cannot process can end up in your intestine, leading to digestive upset and bloating.

To avoid this issue, it is recommended to introduce MCT oil into your diet slowly and gradually increase your tolerance. It is also important to stay within the recommended daily dosage and consult with a healthcare professional to determine the appropriate amount for your individual needs.

Additionally, some people may find that MCT powder causes less bloating than its liquid counterparts. It is worth experimenting with different forms of MCT to find what works best for your body.

By being mindful of your MCT oil consumption and making gradual adjustments, you can help reduce bloating and improve your overall digestive comfort while on the keto diet.

Cut down on sugar alcohols

Sugar alcohols are sweeteners that have tastes and textures similar to those of sugar, but with fewer calories and a less significant effect on blood sugar levels. They are often used in sugar-free or diet products like chewing gum, toothpaste, ice cream, and chocolate bars. Common sugar alcohols include erythritol, xylitol, and sorbitol.

While sugar alcohols can be a great way to satisfy your sweet tooth while on the keto diet, they can also contribute to bloating. This is because they are not fully absorbed by the body and can be fermented by gut bacteria, leading to bloating and other digestive issues. Additionally, some sugar alcohols like maltitol can have a more significant impact on blood sugar levels, which may disrupt ketosis.

To cut down on sugar alcohols, it is important to read product labels carefully and be mindful of your consumption. Here are some tips to help you cut down:

• Start slow: If you're new to sugar alcohols, introduce them gradually into your diet and let your body adjust.
• Mind the labels: Always check product labels for the type of sugar alcohol used.
• Listen to your body: Everyone's tolerance level is different. Pay attention to how your body reacts and adjust your intake accordingly.
• Choose the right sugar alcohols: Erythritol is a good keto-friendly option as it has a glycemic index of 0 and is well-tolerated by most people. Xylitol and sorbitol are also suitable for keto but may cause gastrointestinal side effects for some people. Maltitol, on the other hand, has a higher glycemic index and may have a more significant impact on blood sugar, so it is best to limit its intake.
• Explore alternative sweeteners: There are other keto-friendly sweeteners like stevia and chicory root fiber that can be paired with erythritol to reduce your reliance on sugar alcohols.

Frequently asked questions