Keto Diarrhea: How Long Does It Last?

Diarrhoea is a common side effect of the keto diet, which can be caused by an increase in fat intake, a decrease in fibre intake, and changes in gut bacteria. The high-fat, low-carb diet can be hard for the body to adjust to, and the time it takes for the body to adapt varies from person to person. For some, keto-related diarrhoea may last from one to four weeks, while for others, it may be a long-term side effect.

Diarrhoea can be a side effect of the body adjusting to a high-fat diet

Diarrhoea: A Common Side Effect of the Keto Diet

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. When there are insufficient carbohydrates in the body, it enters a state called ketosis, where it burns fat instead of glucose for energy. While this diet has been shown to aid weight loss, it can also lead to gastrointestinal (GI) issues, with diarrhoea being a common side effect.

When you start the keto diet, you introduce a lot more fat into your diet than your body may be used to. This increase in fat intake can cause a digestive adjustment period, during which diarrhoea may occur. The body needs to produce more bile to digest the extra fat, and as bile is a natural laxative, this can lead to watery diarrhoea.

Additionally, the keto diet can cause an imbalance in the gut microbiome. The diet limits short-chain fatty acids found in grains, fruits, and vegetables, which are important for gut health. This imbalance can lead to tummy troubles, including diarrhoea.

Other Causes of Diarrhoea on the Keto Diet

• Artificial sweeteners: These are often used as low-carb alternatives to sugar. However, they are not effectively absorbed in the gut and can have a laxative effect, leading to diarrhoea.
• Dairy intolerance: The keto diet may include an increase in dairy consumption, which can lead to diarrhoea if you have an intolerance.
• Sugar alcohols: These are often found in sugar-free and low-carb products and can cause gastrointestinal distress, including diarrhoea.
• Too much protein: A well-formulated keto diet should be moderate in protein. Consuming too much protein can lead to diarrhoea.
• Wrong sources of dietary fat: Some oils, such as vegetable and seed oils high in omega-6 fats, can cause diarrhoea.

For some people, diarrhoea may be a short-term issue while their body adjusts to the new diet. However, for others, it can be a long-term or even permanent side effect of the keto diet. If you are experiencing severe diarrhoea or it lasts longer than a week, it is recommended to consult a doctor.

It may be caused by a sudden lack of fibre

Starting a keto diet can cause diarrhea, and this can be due to a number of factors, including a sudden lack of fibre.

The keto diet is high in fat, moderate in protein, and very low in carbohydrates. This is a major change from the standard American diet, which is high in carbohydrates. This drastic change can cause an imbalance in the gut microbiome, as the gut bacteria are starved of their primary source of fuel: fibre and processed sugar.

The human body needs fibre for healthy digestion. Fibre adds bulk to the stool, helping the colon to work like a muscle and move things through more easily. A lack of fibre can lead to constipation, which is often the biggest problem with the keto diet. However, it can also cause diarrhoea, as the body tries to expel the dying gut bacteria.

To avoid diarrhoea caused by a lack of fibre, it is recommended that people on the keto diet increase their fibre intake with nuts, seeds, leafy greens, and cruciferous vegetables. Avocados, broccoli, and chia seeds are also good sources of soluble fibre, which can help to calm diarrhoea.

It is important to note that keto diarrhoea is usually temporary, lasting for one to four weeks until the body adjusts to the new diet. However, if it persists or is accompanied by other symptoms, it is recommended to consult a doctor.

Artificial sweeteners in keto products can lead to diarrhoea

Artificial sweeteners are commonly found in keto products as they provide a low-calorie alternative to table sugar. However, excessive consumption of these sweeteners can lead to diarrhoea and other gastrointestinal issues. This is because artificial sweeteners can be rough on the stomach and cause bloating and a laxative effect when consumed in large quantities.

Sugar alcohols, a type of sweetener used in sugar-free and low-carb products, have been known to cause gastrointestinal distress. Examples of sugar alcohols include xylitol, sorbitol, mannitol, maltitol, lactitol, and isomalt, all of which can lead to gas, nausea, and diarrhoea if consumed in large amounts.

Additionally, the keto diet's high-fat content can also contribute to diarrhoea. A high-fat diet requires the liver to release extra bile, which is a natural laxative. An excessive amount of bile can push waste through the digestive tract faster than usual, resulting in diarrhoea.

The combination of artificial sweeteners and a high-fat diet in the keto diet can, therefore, lead to diarrhoea as a side effect. However, it is important to note that this is usually temporary and typically occurs during the initial stages of the diet when the body is adjusting to the new eating pattern.

To alleviate keto diarrhoea, it is recommended to:

• Add more fibre to the diet, such as citrus, berries, avocado, broccoli, and chia seeds.
• Drink more water and electrolytes to stay hydrated and replenish fluids lost due to diarrhoea.
• Consult a doctor if diarrhoea persists for an extended period or is accompanied by other symptoms such as dehydration.

It could be the result of changes in your gut microbiome

The keto diet is a very strict low-carb diet that involves consuming very low amounts of carbohydrates and replacing them with fat. The aim is to send the body into a state of 'ketosis', where fat is used for fuel instead of carbohydrates. The keto diet is well known for its weight loss benefits, but it can also lead to changes in the digestive tract, causing adverse gastrointestinal (GI) effects such as diarrhea and constipation.

Diarrhea caused by starting the keto diet may be the result of changes in your gut microbiome. The microorganisms in your digestive tract, collectively known as the gut microbiome, play a crucial role in digestion, immune function, mental health, and disease prevention. The keto diet can affect the concentration and composition of your gut bacteria.

Several studies have found that a low-carb diet can reduce total bacterial levels and bacterial diversity in the gut. Additionally, a 2019 study found that diets high in fat might cause inflammation of the digestive tract, a decrease in beneficial fatty acids, and unfavorable changes in the gut microbiome. These changes in the gut microbiome may lead to diarrhea as your body adjusts to the new diet.

Furthermore, the keto diet tends to have a cleansing effect on the gut, as it involves removing fiber and processed sugar from your diet. This change can starve gut bacteria of their primary source of fuel, leading to a "die-off" of carb-loving bacteria and a shift towards fat-loving bacteria. This die-off of unhelpful microbes may be expelled through diarrhea.

While the keto diet can cause changes in the gut microbiome that may result in diarrhea, it is important to note that not all scientific studies agree on the exact effects of the keto diet on the gut microbiome. Some research suggests that a low-carb diet can help improve imbalanced gut microbiota. More research is needed to fully understand the impact of the keto diet on gut health.

Diarrhoea may be a long-term side effect of the keto diet

The keto diet is a low-carb, high-fat eating plan that has gained popularity in recent years as an effective way to lose weight. The diet works by sending the body into a state of ketosis, where it burns fat instead of glucose for energy. While this can lead to successful weight loss, it can also have some unfortunate gastrointestinal side effects, including diarrhoea.

Diarrhoea is a common issue for people starting the keto diet. This is because the body is suddenly confronted with a much higher fat intake than it is used to, and it can take time for the digestive system to adjust. In addition, the keto diet often results in a lower fibre intake, as well as changes to the gut microbiome, both of which can contribute to diarrhoea.

For most people, keto diarrhoea is a short-term issue that resolves within the first few weeks of starting the diet, as the body adjusts to the new way of eating. However, for some individuals, diarrhoea may persist as a long-term side effect. This is particularly true for those who have a low tolerance for high-fat foods or dairy, or who have pre-existing gastrointestinal disorders such as IBS or IBD.

If you are experiencing diarrhoea on the keto diet, there are a few things you can try to alleviate the problem:

• Ensure you are staying well-hydrated and replenishing electrolytes.
• Avoid artificial sweeteners and sugar alcohols, which can be hard to digest and cause gastrointestinal distress.
• Increase your intake of insoluble fibre, which can help to bulk up stools and prevent diarrhoea.
• Consider taking probiotic supplements to support gut health and digestion.
• Gradually ease into the keto diet, rather than making a sudden drastic change, to give your body more time to adjust.

If diarrhoea persists or becomes severe, it is important to consult a healthcare professional. Chronic diarrhoea can lead to serious health complications, including vitamin deficiencies, muscle deterioration, and electrolyte imbalance. For some individuals, the keto diet may not be a safe or sustainable way of eating, and it is always best to consult a doctor or dietitian before making any significant dietary changes.

Frequently asked questions