Keto Bloat: Can Drinking Water Help?

The ketogenic diet is a popular way to lose weight and experience other potential health benefits such as increased energy and mental clarity. However, one common issue that people may experience when starting this diet is keto bloat. This can be caused by dehydration due to the body rapidly eliminating water, a lack of electrolytes, constipation, and an imbalance of gut bacteria. To alleviate keto bloat, it is recommended to increase water intake, ensure a proper balance of electrolytes, and incorporate probiotics to promote a healthy gut. Additionally, gradual dietary changes and mindful eating practices can help.

Water and sodium balance

• Dehydration is a common issue on keto due to increased urination and the diuretic effect of ketosis. Drinking enough water is essential to prevent dehydration and its associated symptoms, such as constipation and bloating.
• Sodium and other electrolytes are crucial for maintaining fluid balance. Keto dieters often need to increase their sodium intake because the body excretes more sodium during ketosis.
• The recommended daily fluid intake for men and women is 13 cups and 9 cups, respectively. However, it's important to listen to your body and adjust your water intake accordingly.
• Symptoms of dehydration and electrolyte imbalance can include fatigue, brain fog, nausea, constipation, irritability, and muscle soreness.
• In addition to water, consuming bone broth, bouillon, or electrolyte drinks can help replenish sodium and other electrolytes.
• Pickled foods like olives, pickles, and sauerkraut are also good sources of sodium.
• While sodium is important, it's crucial to consume a balance of electrolytes, including potassium and magnesium. These electrolytes can be obtained from a variety of food sources or supplements if needed.
• Overhydration is also possible, and it can lead to electrolyte imbalances. Therefore, it's important to listen to your body and not just focus on hitting specific numbers for water intake.

Dehydration

There are several reasons why dehydration can occur during the keto flu. Firstly, glycogen binds water in the body, so when your carb stores are depleted during keto, glycogen levels drop, and water is excreted from the body. Secondly, ketones, the body's primary source of energy during keto, are water-soluble fatty acids that have a diuretic effect, making you urinate more frequently.

To avoid dehydration, it is essential to drink plenty of water during the keto diet. According to the National Academy of Medicine, an adequate daily fluid intake is about 13 cups for men and 9 cups for women. It is also important to increase your sodium, potassium, and magnesium intake by consuming bouillon, bone broth, or taking electrolytes.

In addition to water, mineral water can be a great way to stay hydrated and get extra magnesium and calcium. Tea, coffee, and sparkling water are also hydrating options. However, be mindful of consuming too many caffeinated drinks as they can contribute to dehydration.

While it is important to stay hydrated, over-hydration can also be an issue. Drinking too much water can lead to electrolyte imbalances, so it is crucial to find the right balance. A good indicator of adequate hydration is the colour of your urine, which should be light yellow.

Gut bacteria

The gut is often referred to as the "second brain" as it houses a diverse ecosystem of bacteria that are essential for proper digestion. These bacteria can be thrown out of balance when there are significant changes in diet, such as the transition to a keto diet. This imbalance can result in an overgrowth of harmful bacteria, which is a known trigger for bloating.

To restore balance and alleviate bloating, it is recommended to introduce probiotic supplements or probiotic-rich foods such as low-carb yogurt, kefir, sauerkraut, tempeh, kimchi, kombucha, miso, and pickles. Probiotics help replenish the gut with beneficial bacteria, supporting healthy digestion. It is also important to consult a registered dietitian to choose foods that support the development of a healthy gut microbiome.

Additionally, changes in dietary fiber intake on a keto diet can impact gut flora. A reduction in fiber can slow down digestion, leading to excessive fermentation and gas production, which contributes to bloating. On the other hand, a sudden increase in fiber intake can also cause bloating, especially if the body is not accustomed to it. It is crucial to gradually increase fiber intake and monitor how the body adjusts.

Furthermore, the keto diet's restriction of carbohydrates can affect the gut bacteria. Carbohydrates are a source of fuel for gut bacteria, and a decrease in carbohydrate intake can impact the diversity and composition of the gut microbiome. This was observed in a study where participants following a keto diet experienced a decrease in beneficial Bifidobacteria species, which are fueled by fiber.

In summary, gut bacteria play a crucial role in maintaining digestive health, and disruptions to this delicate balance can lead to bloating on a keto diet. Probiotics, dietary fiber adjustments, and mindful carbohydrate intake are key strategies to support a healthy gut microbiome and alleviate bloating while on a keto diet.

Food intolerances

Some common food intolerances include lactose, histamine, and gluten. To determine which foods are causing the intolerance, you can use the ""elimination method". Start by eliminating all potential triggers from your diet, then slowly reintroduce them one by one. Keep a food diary to track the foods, quantities, and any symptoms that occur. You can also consult a medical professional to get tested for food intolerances or allergies.

Some keto-friendly foods that may cause intolerances include:

• Artificial sweeteners
• Nuts and seeds
• Dairy
• High-fibre cruciferous vegetables, such as Brussels sprouts

If you suspect that you have a food intolerance, the best way to manage it is to avoid the triggering foods.

Electrolyte imbalance

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

When transitioning to a keto diet, you can become deficient in electrolytes due to carb restriction leading to lower insulin levels. Additionally, people who are keto-adapted and lead very active lifestyles may experience electrolyte losses through excessive sweating if they are not consuming enough electrolytes. Certain medications can also affect electrolyte levels.

• Eat Whole Foods Rich in Electrolytes: Include nutrient-dense foods in your diet that are known to replenish electrolytes. Some popular sources of electrolytes are coconut water, avocados, beef, chicken, eggs, spinach, clams, salmon, lettuce, tomatoes, yogurt, and almonds.
• Obtain Electrolytes with Keto-Friendly Supplements: Consume electrolyte drinks or supplements to conveniently meet your electrolyte needs, especially if you are unable to obtain sufficient electrolytes from your diet. Choose sugar-free and keto-friendly options.
• Pay Attention to Your Thirst: Thirst is a sign of mild dehydration, which can lead to feelings of tiredness and dizziness. Address thirst promptly by drinking water or an electrolyte drink. As you age, your sense of thirst diminishes, so older individuals should be particularly mindful of their fluid intake.
• Transition Gradually into the Keto Diet: You don't have to go "cold turkey" when starting the keto diet. Ease into it by gradually reducing your carb intake over a week or so before going full keto. This may help prevent keto flu symptoms and electrolyte imbalances while also building more sustainable habits.
• Consult Your Doctor if Taking Medications: Certain medications can affect your electrolyte status. If you are taking antibiotics, corticosteroids, insulin, or other drugs that influence electrolyte levels, notify your doctor about your plan to start a keto diet. Work with a healthcare professional who has experience assisting patients with low-carb or keto lifestyles.

By following these strategies, you can help prevent electrolyte imbalances and maintain optimal health while on a keto diet.

Frequently asked questions