Keto Pooping: When Will Your Bowels Return To Normal?

The ketogenic diet is a popular, low-carb, high-fat, and moderate-protein eating pattern that induces a phenomenon called ketosis. While the keto diet may help burn fat, it also has side effects, including gastrointestinal issues. Many people who follow the keto diet experience constipation or diarrhea, which is known as keto poop in the low-carb community. This is usually temporary, lasting a few days to a few weeks, as the body adjusts to the new diet. However, if digestive issues persist, it may be a sign that the keto diet is not suitable for you.

Keto diet can lead to constipation

The keto diet is 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 you burn fat, there can be some side effects, including constipation. Constipation is defined as having three or fewer bowel movements per week, and it may also cause your stools to become hard and lumpy and difficult to pass.

Causes of Constipation on the Keto Diet

Adjustment to Fewer Carbs and More Fat

The keto diet drastically reduces carbohydrate intake, which can lead to digestive issues like constipation. Carbohydrates like fruits and whole grains are common sources of fiber, and transitioning to a low-carb diet can result in a fiber deficiency. Fiber is essential for maintaining healthy bowel movements, so a lack of fiber can lead to constipation.

Not Consuming Enough Low-Carb, High-Fiber Foods

On the keto diet, it's important to ensure you're eating the right types of carbohydrates. Aim for nutritious, high-fiber, keto-friendly foods such as non-starchy vegetables and limited amounts of berries.

Treating and Preventing Constipation on the Keto Diet

Treating Constipation

If you're experiencing constipation on the keto diet, there are some home remedies you can try:

• Add more fiber-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, and berries.
• Increase your water intake.
• Try bowel training, a method where you pass stools at the same time every day.

If your constipation continues for more than three weeks, be sure to consult a doctor. They can work with you to find the best treatment.

Preventing Constipation

To prevent constipation, you can introduce the keto diet gradually. Start with a higher daily carb intake and slowly reduce it as your digestive system adjusts. This approach may take longer to reach ketosis, but you may experience fewer side effects.

Another way to prevent constipation is to ensure that the fats and proteins you consume come from whole foods. Eating a lot of processed meals and fast food can put extra stress on your gastrointestinal system and lead to constipation.

It's also important to stay hydrated and eat more whole, high-fiber foods to keep your bowels moving.

When to See a Doctor

If your constipation does not improve despite home remedies and treatments, it may be time to consult a doctor. They may recommend prescription medications or suggest dietary changes to help get your gastrointestinal tract back in working order.

Diarrhoea is also common

There are several reasons why keto can cause diarrhoea:

• Low digestive enzymes: The liver produces bile and digestive enzymes to help break down and digest fat. However, when you suddenly increase your fat intake on a keto diet, your liver may need some time to catch up with bile and enzyme production. As a result, you may experience diarrhoea due to undigested fat.
• Low fibre intake: Fibre is essential for slowing down digestion and adding bulk to stools. When starting keto, people often cut out high-fibre foods like whole grains, legumes, and certain vegetables. This reduction in fibre can lead to diarrhoea as food moves through the digestive tract more quickly.
• Medium-chain triglycerides (MCTs): Many keto dieters use MCTs to boost their ketone levels and energy. However, consuming too many MCTs can lead to urgent diarrhoea.
• Artificial sweeteners and sugar alcohols: The keto diet often includes higher amounts of sugar alcohols and artificial sweeteners, which are low-carb but can cause digestive issues like bloating and diarrhoea when consumed in excess.
• Gut microbiome disruption: The keto diet can impact the composition of your gut bacteria, which play a crucial role in digestion. Some studies suggest that after three months on keto, the gut bacteria change significantly, which could be a factor in causing diarrhoea.

To manage diarrhoea while on a keto diet, you can try the following:

• Add more fibre: Include more low-carb, fibre-rich foods like vegetables, berries, avocado, and chia seeds. Fibre helps to absorb water and add bulk to stools, making them more solid.
• Drink water and electrolytes: Diarrhoea can lead to fluid loss, so it's important to stay hydrated. Drink plenty of water and electrolytes (sodium, magnesium, and potassium) to replenish your body.
• Adjust your MCT intake: If MCTs are causing diarrhoea, reduce your intake and gradually increase it over time as your body adjusts.
• Limit artificial sweeteners: Reduce your consumption of sugar alcohols and artificial sweeteners, as these can be rough on the stomach and contribute to diarrhoea.
• Seek professional advice: If diarrhoea persists or becomes severe, consult a healthcare professional. They can help you review your diet, make adjustments, and rule out any other underlying causes.

Low fibre intake can cause both constipation and diarrhoea

The keto diet is a low-carb, high-fat diet that can lead to gastrointestinal issues. One of the most common side effects is constipation, often caused by a lack of fibre in the diet. When starting the keto diet, people cut out many high-fibre foods, such as high-carb vegetables, whole grains, beans and legumes. This can lead to a fibre deficiency, resulting in less bulky stools and irregular bowel movements.

However, some people may experience the opposite problem and have diarrhoea. This can be caused by the high-fat content of the keto diet, as well as the use of artificial sweeteners and sugar alcohols, which can be rough on the stomach. In addition, the keto diet may disrupt the gut microbiome, leading to changes in gut bacteria that can cause diarrhoea.

So, how can you manage these issues? If you're experiencing constipation, it's important to increase your fibre intake gradually and drink plenty of water. Aim to include more low-carb, high-fibre vegetables in your diet, such as broccoli, cauliflower, and dark, leafy greens. You can also try taking a fibre supplement, such as psyllium husk, but be sure to speak to your doctor before starting any new supplements.

If you're dealing with diarrhoea, it's crucial to stay hydrated and replenish lost fluids. Soluble fibre can also help to absorb water and calm diarrhoea. Good sources of soluble fibre include citrus fruits, berries, avocado, broccoli, and chia seeds. However, be careful not to increase your fibre intake too quickly, as this can make diarrhoea worse.

While the keto diet can lead to constipation or diarrhoea, these issues are usually temporary as your body adjusts to the new way of eating. However, if your digestive troubles persist or become severe, it may be a sign that the keto diet is not suitable for your body. Remember to always consult with a healthcare professional before making any significant changes to your diet.

Electrolyte imbalance can cause constipation

Constipation is a common issue for people on the keto diet. This is mainly due to the diet's restriction of high-fibre foods, but it can also be caused by an imbalance of electrolytes.

Electrolytes are certain nutrients (or chemicals) that have many important functions in the body, including regulating your heartbeat and allowing your muscles to contract so you can move. An imbalance can cause a variety of serious negative symptoms, including digestive issues like constipation.

The major electrolytes found in the body include calcium, magnesium, potassium, sodium, phosphate, and chloride. These electrolytes are obtained through eating different foods and drinking certain fluids, and they are lost through exercise, sweating, going to the bathroom, and urinating.

When you start the keto diet, your body flushes out essential electrolytes like magnesium, potassium, and sodium. This can lead to an electrolyte imbalance, which can cause constipation.

To prevent and treat electrolyte imbalances, it is important to focus on electrolyte drinks and hydrating foods, such as cultured dairy (amasai/kefir/yogurt) and bone broth. Additionally, a diet rich in magnesium or potassium can help solve problems caused by low potassium levels, such as blood pressure issues or magnesium deficiency, which can contribute to constipation.

It is also important to monitor your sodium intake, as sodium plays a significant part in the body's ability to retain or release water. Drinking enough water is crucial as well, as electrolyte imbalances can develop when the amount of water in the body changes, leading to dehydration or overhydration.

If you are experiencing constipation while on the keto diet, addressing any electrolyte imbalances may help to regulate your digestion.

Digestive enzymes can help with diarrhoea

Switching to a keto diet can cause digestive issues, including constipation and diarrhoea. This is often due to the high-fat and low-carb nature of the diet, which can be difficult for the body to adjust to.

Diarrhoea can be caused by a variety of factors, including the body's inability to digest fat, the use of artificial sweeteners and sugar alcohols, and disruptions to the gut microbiome. While the body adjusts to this new way of eating, diarrhoea may be a temporary side effect.

To help alleviate diarrhoea, it is recommended to increase water and electrolyte intake, as well as consume more soluble fibre. In addition, digestive enzymes can play a crucial role in managing diarrhoea.

Digestive enzymes are complex proteins that aid in breaking down food into smaller molecules for absorption by the body. They can be produced by the body, primarily in the pancreas, or taken as dietary supplements. While the body typically produces its own digestive enzymes, supplementing with additional enzymes may promote healthy digestion and relieve symptoms of gastrointestinal issues, such as diarrhoea.

There have been studies suggesting that digestive enzyme supplements may help alleviate diarrhoea. For example, a study found that individuals who suffered from frequent diarrhoea after meals experienced a reduction in their symptoms when they took the enzyme pancrelipase before eating. Another study tested the supplement Biointol, a combination of digestive enzymes, fibre, and sugar, and found that it reduced symptoms such as bloating, gas, and abdominal pain when compared to a control group.

However, it is important to note that the existing research on the benefits of digestive enzymes for diarrhoea is limited, and more studies are needed to confirm their effectiveness. It is always recommended to consult with a healthcare professional before taking any new supplements, as they can have side effects and may interact with other medications or treatments.

In summary, while the keto diet has been associated with digestive issues such as diarrhoea, there are strategies to manage these symptoms, including increasing water and fibre intake, as well as utilising digestive enzymes. Digestive enzymes have the potential to aid in the breakdown of food and promote healthy digestion, which may help alleviate diarrhoea. However, more research is needed to fully understand their effectiveness and any potential side effects.

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