Keto Constipation: How Long Does It Really Last?

The keto diet is a very high-fat, low-carb, moderate-protein eating plan that induces a phenomenon called ketosis. While the keto diet may help burn fat, it can also cause constipation. This is usually a temporary side effect that occurs when the body adjusts to the new diet, but it can last from a few days to a few weeks.

Keto constipation may last from a few days to a few weeks

The ketogenic diet, or keto diet, involves a severely restricted carbohydrate intake. This drastic reduction in carbohydrates can lead to digestive issues and constipation.

There are several reasons why someone might experience constipation when starting a keto diet. One of the main reasons is the reduction in dietary fiber. Carbohydrate sources such as whole grains, rice, pasta, potatoes, apples, and bananas are rich in fiber. When these foods are cut from the diet, fiber intake can decrease, leading to constipation.

Another factor contributing to keto constipation is dehydration. The keto diet can lead to rapid water weight loss and frequent urination, resulting in dehydration if fluid intake is not adequate. Dehydration can cause the stool to become harder and more difficult to pass.

Additionally, a lack of physical activity can contribute to constipation. Some people starting the keto diet may experience low energy levels and fatigue due to the drastic reduction in carbohydrates. This can lead to reduced physical activity, further contributing to constipation.

To relieve keto constipation, it is recommended to increase your intake of keto-friendly, high-fiber foods such as non-starchy vegetables, berries, avocado, nuts, and seeds. Staying properly hydrated by drinking enough water is also crucial. You can also try adding more fat to your diet, as fat triggers the release of bile, which aids digestion and acts as a natural laxative.

If constipation persists for several weeks, it is advisable to consult a healthcare professional, as it could indicate other underlying causes.

The keto diet is typically low in fibre, but individuals may consume more dairy and drink less water

The keto diet is a very low-carb, high-fat, moderate-protein eating plan. It involves reducing daily carbohydrate intake to under 50 grams, which is far less than the recommended 225 to 325 grams of carbs per day. This drastic reduction in carbs means that people on the keto diet may not be consuming enough fibre-rich foods like fruits, whole grains, and starchy vegetables. Fibre is essential for maintaining regular bowel movements, and a lack of it can lead to constipation.

Additionally, the keto diet may lead to increased dairy consumption, as dairy products like cheese, yogurt, and cream are allowed on the keto diet due to their high fat and protein content. However, dairy is a common cause of constipation due to the presence of lactose, which can be difficult to digest and lead to bloating, gas, nausea, and constipation.

Reduced water intake can also contribute to constipation on the keto diet. With fewer fruits and vegetables in the diet, people may not realise they are becoming dehydrated. Dehydration can lead to harder stools that are more difficult to pass.

To prevent and treat constipation on the keto diet, it is important to focus on consuming enough fibre, even when reducing carbs. This can be done by including more low-carb, high-fibre foods like non-starchy vegetables (such as cauliflower, broccoli, and asparagus), avocados, nuts, and seeds. It is also crucial to stay properly hydrated by drinking enough water and ensuring adequate electrolyte intake. Finally, reducing dairy consumption and increasing physical activity can also help alleviate constipation.

To prevent constipation, eat more high-fibre, low-carb foods like artichokes and blueberries

The keto diet involves a severely restricted carbohydrate intake, with people consuming very small quantities of carbohydrates, usually under 50 grams per day. This means that the body will need an alternative source of energy, which it finds by burning fat instead of glucose.

However, this drastic reduction in carbohydrates also means that people on the keto diet may not be consuming enough fibre, as fruits, whole grains, and starchy vegetables are off limits or significantly restricted. Fibre is essential for maintaining healthy bowel movements, and without it, constipation may be more likely.

To prevent constipation, it is recommended that people on the keto diet eat more high-fibre, low-carb foods. Artichokes are a good option for getting more fibre into your keto diet. One canned artichoke heart offers 1.7 grams of fibre and less than 1.9 grams of net carbs. They are delicious grilled or baked in oil, or steamed and served with butter or mayonnaise. Blueberries are another great option, as they are one of the berries lowest in net carbs. They provide 6.5 grams of fibre and 5 grams of net carbs per two-thirds cup serving.

Other high-fibre, low-carb food options include avocados, chia seeds, nuts (especially pecans and almonds), leafy greens (such as spinach, kale, and collards), cauliflower, asparagus, and raspberries.

Drink more water and exercise regularly

Drinking more water and exercising regularly are two effective ways to relieve keto constipation.

Drink More Water

Drinking plenty of water is important for all bodily functions, including regular bowel movements. With fewer fruits and vegetables in your diet, your water intake may decrease without you realizing it. A sudden drop in your carb intake also makes dehydration and an electrolyte imbalance more likely on a keto diet. This is because each gram of glycogen (the stored form of sugar that is your body's main source of energy) is stored with 3 grams of water within your muscles.

To ensure you are drinking enough water, drink before thirst sets in and use the colour of your urine as a hydration indicator. The darker it is, the more dehydrated you are. Most people should drink between 9 and 13 cups of water per day.

Exercise Regularly

Research has found that being active can help keep you regular. Aerobic exercise, in particular, can improve constipation by encouraging your intestines to contract. A brisk daily walk, light jog, or high-intensity fitness class may help regulate your bowel movements.

You can also try taking a short walk after every meal. On top of improving digestion, walking after meals suppresses hyperglycaemia to keep your blood sugar levels under control and promote weight loss.

By drinking more water and exercising regularly, you can help to relieve keto constipation.

If constipation persists, consult a doctor

Constipation is a common issue for people on the keto diet. This is due to the drastic reduction of carbohydrates, which are a common source of fiber, as well as the increased consumption of dairy and reduced water intake. While this issue often resolves itself within a few days to a few weeks, if constipation persists, it is important to consult a doctor.

Chronic constipation can lead to abdominal pain, bloating, and complications like hemorrhoids, fecal impaction, and rectal prolapse. It is important to address this issue promptly to prevent these more serious issues from developing.

If you are experiencing ongoing constipation, your doctor may recommend a fiber supplement or a laxative that does not contain carbohydrates. They may also explore other causes of constipation unrelated to the keto diet, such as medications you are currently taking or an underlying health condition.

It is always better to be safe than sorry when it comes to your health, so if you are experiencing persistent constipation, be sure to schedule an appointment with your healthcare provider. They can work with you to find the best treatment and ensure that there are no underlying health issues.

In addition to consulting a doctor, there are some home remedies that you can try to help relieve constipation. These include increasing your water intake, adding more fiber-rich foods to your diet, and getting regular exercise. However, if these methods do not provide relief, it is important to seek professional medical advice.

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