Keto Constipation: One Shot Keto's Impact On Digestion

The ketogenic diet, or keto diet, is a popular dieting trend that involves a very high-fat, very low-carb, and moderate protein eating pattern. This diet induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, it can also cause side effects related to the gastrointestinal (GI) tract. One such side effect is constipation, which is often referred to as keto constipation. This condition is caused by significant shifts in eating habits, particularly the reduction of fiber-rich foods, which can lead to infrequent bowel movements.

Not consuming enough low-carb, high-fibre foods

The keto diet is typically low in fibre, and individuals following the diet may occasionally consume more dairy and drink less water. The combination of these factors can lead to constipation.

The keto diet consists of under 50 grams of carbohydrates per day, with the rest of the diet made up mainly of fats and protein. This means that you run the risk of under-consuming fibre-rich foods.

Fibre is important because it encourages the movement of food through your digestive tract. Soluble fibre absorbs water, while insoluble fibre acts as a bulking agent. Consuming enough fibre is also important for maintaining a healthy balance of intestinal microbiota, which is partly responsible for breaking down food.

If you are following the keto diet, it is important to make sure you are finding other sources of fibre that won't raise your blood sugar levels. Above-ground veggies and seeds can still provide plenty of fibre for most people. Examples of low-carb vegetables with fibre include asparagus, mushrooms, cabbage, snow peas, garlic, and onions.

In addition to preventing constipation, eating enough fibre has other health benefits. Prebiotics, a type of fibre, serve as food for your good gut bacteria. Promoting helpful bacteria can boost your immune system while also supporting weight loss.

To treat constipation, women should aim for around 25 grams of fibre daily, and men should aim for 38 grams daily.

Dehydration

To combat dehydration, it is important to increase your water intake. Aim for at least 68 ounces (2 liters) of water per day. Additionally, drinking water with and between meals can help with hydration. It is also important to monitor your urine color. If it is a darker yellow, this is a sign that you need to increase your water intake.

Other tips to prevent dehydration and constipation while on the keto diet include:

• Adding more dietary fiber to your meals.
• Consuming snacks sweetened with sugar alcohols, such as sorbitol and mannitol, which can have a laxative effect.
• Increasing your fat intake, as fat triggers the release of bile, which aids digestion.
• Incorporating exercise into your day, as physical activity can promote bowel movements.
• Gradually transitioning to the keto diet, rather than drastically lowering your carbohydrate intake.

Lack of physical activity

The keto diet often leads to low energy levels due to the drastic reduction in carbohydrates. This, combined with keto flu symptoms like headaches, nausea, and irritability, can make people feel more tired than usual and less inclined to engage in physical activity.

However, it is important to note that a lack of movement can contribute to constipation, especially when combined with other factors such as low fiber intake and dehydration. Therefore, incorporating exercise into your daily routine can help relieve constipation and improve your overall health.

Some examples of exercises that you can do while on the keto diet include light cardio (biking, swimming, hiking), resistance training, and flexibility workouts (yoga or pilates). Even a short walk after every meal can help improve digestion and suppress hyperglycemia, keeping your blood sugar levels under control and promoting weight loss.

In addition to the physical benefits, regular physical activity can also have a positive impact on your mental health. A 2020 study found that almost a third of patients with constipation-predominant irritable bowel syndrome (IBS) exhibited symptoms of depression, with a higher prevalence among women.

Therefore, if you are experiencing constipation due to a lack of physical activity, it is recommended to gradually incorporate more movement into your daily routine and ensure proper hydration and fiber intake to help relieve constipation and improve your overall well-being.

Excess dairy consumption

Dairy products are a staple of the ketogenic (keto) diet, which involves drastically cutting back on carbohydrates and increasing the consumption of fats and proteins. While keto may help with weight loss, it can also lead to constipation due to several factors, one of which is the increased consumption of dairy.

Dairy products are known to be rich in fats and proteins, making them an attractive option for those on the keto diet. However, dairy can also be a common cause of constipation due to the presence of lactose, the sugar found in milk. Many people have difficulty digesting lactose, which can lead to bloating, gas, nausea, and constipation. Additionally, a high dairy intake can reduce the amount of butyrate bacteria in the gut, which is produced when fiber is broken down and helps maintain regular bowel movements.

Excessive dairy consumption on the keto diet can further contribute to constipation by displacing other food groups that provide necessary fiber. The keto diet already restricts fiber-rich foods like fruits, whole grains, and starchy vegetables. If dairy becomes a significant part of one's diet, it may further limit the variety of fiber-rich foods being consumed.

To address constipation caused by excessive dairy consumption on the keto diet, one may consider reducing their dairy intake or opting for dairy-free alternatives. Additionally, increasing the consumption of keto-friendly, high-fiber foods like non-starchy vegetables (e.g., broccoli, asparagus, cauliflower), avocados, nuts, and seeds can help promote healthy bowel movements. Staying hydrated is also crucial, as water intake supports the digestive process and helps prevent dehydration, a common issue on the keto diet due to reduced carbohydrate intake.

Poor gut bacteria

Constipation can be caused by a reduction in obligate bacteria (e.g. Lactobacillus, Bifidobacterium, and Bacteroides spp.) and a parallel increase in potentially pathogenic microorganisms (e.g. Pseudomonas aeruginosa and Campylobacter jejuni). These alterations may influence intestinal motility and secretory functions by changing the amount of available physiologically active substances and the metabolic environment of the gut.

A 2020 study evaluating the effects of high-versus-low dairy consumption on the gut microbiome found that people following a high dairy diet experienced a reduction in specific butyrate bacteria, a bacteria that’s produced when you break down and digest fiber, which helps keep you regular.

To improve gut bacteria, it is recommended to eat high-fiber, low-carbohydrate foods such as cauliflower, cabbage, berries, and artichokes.

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