Milly Gaines
The ketogenic diet is a very low-carb, high-fat diet that has gained popularity for its potential to aid weight loss and improve health. However, one of its side effects is constipation, which occurs when there are fewer than three bowel movements per week. This is often due to a reduction in fiber intake, as carbohydrates like fruits and whole grains are common sources of fiber. To beat constipation on a ketogenic diet, it is recommended to increase your intake of fibrous, keto-friendly foods such as non-starchy vegetables, low-carb fruits, and seeds. Staying hydrated and exercising regularly can also help alleviate constipation.
How to beat constipation on a ketogenic diet
| Characteristics | Values |
|---|---|
| Drink more water | Aim for light-coloured urine |
| Consume more fibre | Found in non-starchy vegetables, flaxseeds, chia seeds, psyllium, nuts, legumes, cabbage, mushrooms, asparagus, and low-carb fruits like raspberries and avocados |
| Exercise | Particularly aerobic exercise |
| Use a footstool | Use a stool to raise your knees above your hips while sitting on the toilet |
| Electrolytes | Ensure you are getting enough electrolytes, such as magnesium, potassium, and sodium |
| Probiotics | Eat probiotic-rich foods like kefir and kimchi, or take a supplement |
| Transition slowly | Give your body time to adjust to the new diet |
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What You'll Learn
- Increase your fibre intake with keto-friendly foods like non-starchy vegetables, nuts, seeds, and low-carb fruits
- Stay hydrated by drinking lots of water, herbal tea, caffeinated teas, and bone broth
- Exercise regularly, especially aerobic exercise, to improve constipation symptoms
- Eat probiotic-rich foods like kefir and kimchi, or take a probiotic supplement, to promote good gut bacteria
- Transition slowly to the keto diet to give your body time to adjust to the new way of eating
Increase your fibre intake with keto-friendly foods like non-starchy vegetables, nuts, seeds, and low-carb fruits
A ketogenic diet is a very low-carb, high-fat diet, and reducing your carb intake can lead to a reduction in fibre. Fibre is important for digestive health, as it softens stools and increases bowel movements.
To increase your fibre intake on a keto diet, you can eat more non-starchy vegetables, nuts, seeds, and low-carb fruits. Examples of keto-friendly, high-fibre vegetables include asparagus, mushrooms, cabbage, snow peas, garlic, and onions. Artichokes are another good option, with one canned artichoke heart offering 1.7g of fibre and less than 1.9g of net carbs. You can add them to pizzas, roast or grill them, or bake them with cheese. Cauliflower is also a good choice and can be added to smoothies for a fibre boost without a strong vegetable taste.
When it comes to nuts and seeds, flax seeds are a good source of fibre, as well as omega-3 fatty acids, and antioxidants. They can be ground and added to dishes or used as a coating for fish or chicken. Chia seeds are another option, also rich in fibre, protein, vitamins, and minerals. These seeds can be added to salads, hot dishes, or nut butter.
Low-carbohydrate fruits that can be enjoyed on a keto diet include avocados, cucumbers, tomatoes, squashes, okra, and olives. Avocados, in particular, are recommended as they are a great source of fibre and fat.
In addition to these foods, staying well-hydrated is important when increasing your fibre intake, as fibre works to increase the water content of stools.
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Stay hydrated by drinking lots of water, herbal tea, caffeinated teas, and bone broth
Staying hydrated is a crucial part of preventing constipation, especially when on a ketogenic diet. Water is essential, as the transition to a low-carb diet can cause an increase in urination, fluid loss, and mild dehydration, which is associated with constipation. Aim to sip water regularly throughout the day, and ensure your urine is always light-coloured.
In addition to water, herbal teas are a great way to stay hydrated. Caffeinated teas, such as black and green tea, are also good options, but be mindful of your caffeine intake and try to consume these in moderation.
Bone broth is another hydrating option that can help with constipation. It is a good source of electrolytes, which are important to include in your diet. Electrolytes such as magnesium, potassium, and sodium are lost through urination and fluid loss, so ensuring you have enough of these can help prevent dehydration and constipation.
Finally, when consuming fibres, such as ground flaxseeds, chia seeds, or psyllium, it is important to drink a large glass of water. These fibres increase the water content of stools, making them softer and easier to pass. Staying hydrated is key to ensuring these fibres can do their job effectively.
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Exercise regularly, especially aerobic exercise, to improve constipation symptoms
Exercise is an essential part of managing constipation and improving overall health. While dietary and lifestyle changes are important, physical activity can help relieve constipation symptoms and speed up recovery.
Aerobic exercise, in particular, has been shown to have significant benefits in improving constipation. This is because aerobic exercise increases breathing rate and heart rate, stimulating the natural contractions of the intestinal muscles. These contractions help move stools out more quickly, preventing hard, dry stools that are difficult to pass. Examples of aerobic exercises include running, jogging, swimming, and dancing.
To get the benefits of aerobic exercise, you don't need to engage in intense workouts. Even light walking for 10 to 15 minutes several times a day can help improve constipation. If you are fit and able, you can try more vigorous aerobic exercises such as running, swimming, or even swing dancing. The Centers for Disease Control and Prevention recommends that adults get at least 150 minutes of moderate-intensity aerobic exercise per week, which can be achieved through 30 minutes of daily exercise for at least five days a week.
It is important to note that you should wait about an hour after a large meal before engaging in aerobic exercise. This is because, after eating, blood flow increases to the stomach and intestines to aid digestion. If you exercise right after eating, the blood flow is redirected to the heart and muscles, reducing the strength of intestinal contractions and slowing down digestion.
In addition to aerobic exercise, yoga can also be beneficial for constipation relief. Certain yoga poses increase blood flow to the digestive tract and stimulate intestinal contractions, aiding in the passage of stools. Deep breathing exercises can also help improve digestive functioning and reduce stress, which can be a contributing factor to constipation.
Remember to always consult with your doctor before starting any new exercise regimen, especially if you have existing health concerns.
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Eat probiotic-rich foods like kefir and kimchi, or take a probiotic supplement, to promote good gut bacteria
Probiotics are a great way to promote good gut bacteria and can help with constipation on a keto diet. Probiotics are live microorganisms that are said to have health benefits when consumed. They can be found in fermented foods or supplements.
Eating probiotic-rich foods is a great way to promote good gut bacteria and help with constipation. Some examples of probiotic-rich foods include kefir and kimchi. Kefir is a fermented milk drink that is made by adding kefir grains to cow's or goat's milk. It is a good source of probiotics, as well as protein, calcium, and vitamins. Kimchi is a traditional Korean side dish made from fermented vegetables, typically napa cabbage, and can be a great source of vitamins A and C, as well as being rich in probiotics.
You can also take a probiotic supplement to promote good gut bacteria and help with constipation. Probiotic supplements typically contain a higher concentration of probiotics than probiotic-rich foods and can be found in pill, powder, or liquid form.
In addition to eating probiotic-rich foods or taking a supplement, it is important to consume enough fiber and stay hydrated to prevent and relieve constipation. Fiber is essential for maintaining healthy bowel movements, and a low-carb diet can often result in a reduction of fiber intake. Above-ground vegetables and seeds can be good sources of fiber while on a keto diet. It is also important to stay hydrated, as dehydration can lead to constipation. Aim to drink enough water throughout the day to maintain light-coloured urine.
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Transition slowly to the keto diet to give your body time to adjust to the new way of eating
Transitioning to a keto diet involves a severe restriction of carbohydrates, which can cause an acute decrease in fiber intake. Fiber is a type of carbohydrate that cannot be broken down by the digestive system, and instead, it stays in the GI tract, adding bulk to stools and softening them. This makes it easier to pass stools and increases stool frequency. Therefore, a reduction in fiber intake can lead to constipation.
When starting a keto diet, it is beneficial to transition slowly over a few weeks, rather than making a sudden change. This gives your body time to adjust to the new way of eating and can help prevent undesirable digestive side effects, such as constipation.
During this transition period, it is important to ensure you are still getting enough fiber from other sources. While whole grains, fruits, and beans are common sources of fiber, there are also many healthy, low-carb options that are rich in fiber. These include above-ground vegetables, seeds, nuts, and legumes. For example, asparagus, mushrooms, cabbage, snow peas, garlic, and onions are low-carb vegetables that contain prebiotics, a type of fiber that promotes good gut bacteria and supports weight loss.
In addition to increasing your intake of these fiber-rich foods, staying properly hydrated is crucial when transitioning to a keto diet. The keto diet can lead to an initial loss of water and electrolytes, which can contribute to dehydration and constipation. Aim to drink plenty of water throughout the day and include other hydrating beverages such as herbal tea, green tea, and bone broth.
By gradually transitioning to the keto diet and focusing on adequate fiber and fluid intake, you can help your body adjust to this new way of eating and potentially avoid constipation.
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Frequently asked questions
Constipation is an uncomfortable decrease in bowel movements that interferes with daily life. It is usually associated with hardened faeces and can include other symptoms like headaches, bloating, abdominal pain, and nausea.
The ketogenic diet is a very low-carb, high-fat diet. When people cut back on carbs, they often reduce their fibre intake, as fibre is commonly found in carb sources. Fibre adds bulk to and softens stool, so without enough fibre, constipation may occur.
To prevent constipation, ensure you are consuming enough fibre. While the keto diet is low in carbs, it does not have to be low in fibre. Above-ground vegetables, seeds, and nuts can provide plenty of fibre. It is also important to stay hydrated, as the keto diet can lead to dehydration, which can cause constipation.
To relieve constipation, try increasing your fibre intake, moving more, and replenishing water losses. You can also try consuming a mild laxative, such as sugar-free candy containing sugar alcohols.
If constipation persists for several weeks, consider seeing a doctor for further evaluation and medical advice.
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