Keto Ice Cream: Friend Or Foe To Your Gut?

The ketogenic diet is a popular, low-carbohydrate, high-fat diet that has been praised for its health benefits, including weight loss and improved blood sugar control. However, one of its less-talked-about side effects is keto diarrhoea. This condition, characterised by loose, watery stools, can be caused by several factors, including an increase in fat intake, a decrease in fibre intake, and changes in gut bacteria. In this article, we will explore the causes and remedies for keto diarrhoea, as well as offer tips to prevent it from occurring in the first place.

High-fat content

The keto diet is a low-carb, high-fat diet. This high-fat content can lead to keto diarrhea, a common side effect of the diet. Diarrhea can be caused by the body's struggle to adjust to the high-fat content of this diet. Fat takes longer to break down in the body than carbohydrates or protein, so when you suddenly start eating a lot of fat, your digestive system may struggle to keep up. This can lead to steatorrhea, a type of diarrhea caused by too much fat in the stool.

The high-fat content of the keto diet can also cause an increase in bile production, which can act as a laxative and push waste through the digestive tract more quickly than usual, resulting in diarrhea. Additionally, the high-fat content can lead to changes in the gut microbiome, which can affect digestion and contribute to diarrhea.

To alleviate keto diarrhea caused by the high-fat content of the diet, it is recommended to:

• Add more fibre to your diet, as it can help to absorb water and bulk up stools.
• Drink more water and electrolytes to stay hydrated and replace lost fluids.
• Avoid raw vegetables, as they can aggravate diarrhea symptoms.
• Add probiotic-rich foods to your diet, such as sauerkraut, kefir, and yogurt, to support gut health.
• Cut back on coconut oil and MCT oil, which can further aggravate the digestive system.
• Reduce caffeine intake, as it can have a laxative effect.
• Take digestive enzymes to help with digestion and speed up the return to a normal digestive system.

Lack of fibre

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. While it can be an effective way to lose weight, it can also cause gastrointestinal issues, including constipation and diarrhoea.

One of the biggest challenges of the keto diet is the lack of fibre, which is crucial for gut motility and function. Fibre is found in grains, fruits, and vegetables, which are limited on the keto diet. As a result, people on the keto diet may experience digestive issues such as constipation and diarrhoea.

The recommended daily fibre intake for adults up to age 50 is 25 grams for women and 38 grams for men. However, the average American adult consumes only 10 to 15 grams of fibre per day. This lack of fibre can lead to constipation, as fibre adds bulk to the stool and helps the colon move things through more easily.

To increase fibre intake on the keto diet, it is recommended to include non-starchy vegetables such as broccoli, artichokes, and collard greens, as well as healthy fats such as avocado and nuts, which also contain fibre. Additionally, fermented foods such as sauerkraut and kimchi can support gut health and help improve digestion.

While the keto diet can be an effective way to lose weight, it is important to ensure adequate fibre intake to maintain digestive health and avoid issues such as constipation and diarrhoea.

Artificial sweeteners

When following a keto diet, people may consume more artificial sweeteners than usual as they seek low-carb alternatives to sugary foods and drinks. This increased consumption of artificial sweeteners can be a contributing factor to keto diarrhea.

Sugar alcohols, a type of sweetener commonly found in keto-friendly products, can also cause gastrointestinal distress. Sugar alcohols like xylitol, sorbitol, and maltitol are known to cause gas, nausea, and diarrhea, especially when consumed in large amounts.

It is important to note that not all artificial sweeteners are created equal. Some may have a bitter aftertaste or be more likely to cause digestive issues. Additionally, individual tolerance to these sweeteners may vary.

If you are experiencing keto diarrhea, it may be helpful to reduce your intake of artificial sweeteners and sugar alcohols. Consulting with a healthcare professional or registered dietitian can provide personalized guidance on managing keto diarrhea and ensuring a well-formulated ketogenic diet.

Gut microbiome changes

The keto diet can cause gut microbiome changes, which can lead to keto diarrhea. This is because the keto diet restricts carbs, meaning that the body consumes less fiber, which comes from carbs like fruits, legumes, starchy foods, and grains. A decrease in fiber intake can lead to diarrhea and other gut-related problems, like changes to the gut microbiome.

The gut microbiome feeds off short-chain fatty acids found in grains, fruits, and vegetables, which are limited on the keto diet. As a result, some people experience negative symptoms like nausea and fatigue, aka "keto flu," as their gut microbiomes adjust to the meal plan.

However, one study found that the keto diet increased gut microbiome diversity in the long run (after five to six months) in people with severe imbalance. Typically, a more diverse range of gut microbes leads to better digestion. So, while the keto diet may cause short-term gut microbiome changes, it could potentially improve your gut health in the long run.

Electrolyte imbalance

Diarrhea is a common side effect of the keto diet, and it can be caused by a number of factors, including the high-fat content of the diet, artificial sweeteners, and sugar alcohols. While keto diarrhea is usually temporary, lasting around one to four weeks, it can sometimes be a long-term side effect.

One of the ways in which keto diarrhea can occur is through an electrolyte imbalance. Electrolytes are minerals that carry an electric charge and play a crucial role in various bodily functions, including nerve and muscle function. Electrolyte imbalances can have serious health consequences, including dehydration, vascular collapse, metabolic acidosis, hypokalemia, and hypomagnesemia.

There are several ways in which the keto diet can lead to an electrolyte imbalance and, consequently, diarrhea. Firstly, the high-fat content of the keto diet can be difficult for the body to digest, especially when consumed in large amounts. This can lead to an increase in unabsorbed dietary fat, which stimulates colonic secretion and results in diarrhea. Secondly, the keto diet often involves the consumption of artificial sweeteners and sugar alcohols, which can have a laxative effect and cause gastrointestinal distress, including diarrhea.

To prevent and manage keto diarrhea caused by electrolyte imbalances, it is important to stay hydrated and replenish electrolytes. This can be done by consuming water, soups, and fruit juice. Additionally, it is recommended to consult with a healthcare professional or dietician to review your diet and make any necessary adjustments. They may suggest adding more fiber to your diet, as soluble fiber absorbs water and can help calm diarrhea.

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