Relieving Constipation While On A Keto Diet

The ketogenic, or keto, diet is a very high-fat, very low-carb, moderate protein eating pattern. While it is popular for its health benefits and weight loss effects, it can also cause constipation. This is due to a number of factors, including a decrease in fiber intake, dehydration, and a change in body electrolytes.

To treat and prevent constipation while on a keto diet, it is recommended to increase your water intake, eat more high-fiber and low-carb foods, and cut back on dairy. Staying hydrated is essential to rid your body of waste, and fiber helps encourage the movement of food through your digestive tract. Additionally, reducing dairy intake can help alleviate constipation as it is a common reason for digestive issues.

Other tips to prevent constipation include getting adequate salt intake, eating more fiber-rich foods, taking magnesium supplements, and increasing physical activity.

Eat more fibre-rich, low-carb foods

The keto diet is a very high-fat, very low-carb, and moderate protein eating pattern. This diet can cause constipation as it restricts foods that are common sources of fiber, such as fruits, whole grains, and starchy vegetables.

• Increase your intake of non-starchy vegetables: Non-starchy vegetables like leafy greens, broccoli, asparagus, and cauliflower are high in fiber and low in digestible carbohydrates. They can help improve constipation without impacting your blood sugar levels.
• Consume low-sugar fruits: Opt for low-sugar fruits like berries and citrus fruits, which are good sources of fiber.
• Choose the right nuts and seeds: Nuts and seeds are versatile and nutritious options that are high in fiber. Flax and chia seeds, in particular, are excellent natural dietary remedies for constipation due to their high soluble fiber content.
• Consider dairy alternatives: While dairy products like cheese, milk, and yogurt are common on the keto diet, they can be constipating for some people. Consider reducing your intake of these products or switching to dairy-free alternatives like rice, almond, or soy milk.
• Add spices and herbs: Spices like cayenne pepper, turmeric, and ginger have a natural laxative effect and can help promote healthy bowel function.
• Drink plenty of water: Proper hydration is crucial for regular bowel function. Aim for 9-13 cups of water per day, and listen to your body's thirst cues.
• Salt your food: On a low-carb diet, the sodium balance in your body changes. Lightly salting your food or adding a pinch while cooking can help improve constipation.
• Try fiber supplements: If you're struggling with constipation, consider taking fiber supplements like psyllium husks, wheat bran, or Benefiber. However, be mindful of the sugar content in some of these products.

Drink more water

Drinking enough water is essential to maintaining regular bowel movements and preventing constipation, especially when following a keto diet. Here are some reasons why staying hydrated is crucial and some tips to ensure you're drinking enough water:

• Dehydration and Electrolyte Imbalance: The keto diet's very low-carb nature can lead to increased urination, fluid loss, and dehydration. This, combined with an imbalance of electrolytes, can contribute to constipation.
• Reduced Water Intake from Food: The keto diet restricts fruits and vegetables, which are naturally hydrating. As a result, your overall water intake may decrease without you realizing it.
• Role of Water in Digestion: Water is necessary for proper digestion. When you're dehydrated, your body pulls water from your colon, leading to drier and harder stools that are more difficult to pass.

How to Drink More Water:

• Recommended Intake: Aim for 9-13 cups of water per day. This may vary based on factors like sex, height, weight, and pregnancy or breastfeeding status.
• Listen to Your Body: Drink before you feel thirsty and use the colour of your urine as a guide. Darker urine indicates dehydration, while a light colour suggests adequate hydration.
• Drink with Meals: Aim to drink water with and between meals. This can help with hydration and may also aid in digestion.
• Caffeinated Beverages: Caffeinated drinks like coffee and tea can be included in your fluid intake. Contrary to popular belief, they have a net-hydrating effect and can contribute to your daily water intake.
• Avoid Carbonated Drinks: If you experience gas and bloating, avoid carbonated, sparkling, or seltzer waters, as these can worsen these symptoms.
• Water-Based Beverages: If you find plain water boring, you can supplement it with water-based beverages like bone broth or herbal tea.

Exercise regularly

Exercise is an essential part of a healthy lifestyle, and it can also help to relieve constipation, especially when coupled with a high-fat, low-carb keto diet.

Research has shown that aerobic exercise 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. Even just five minutes of post-meal walking or yoga can help contract the muscles and tendons that cross over your digestive tract, speeding up transit time in the process.

If you're experiencing constipation, getting regular exercise can be a great natural way to get things moving again. It can also help to reduce stress, anxiety, and tension, which are all factors that can contribute to constipation.

So, if you're feeling a bit blocked up, get those walking shoes on and get moving! It could be just what you need to get things flowing smoothly again.

Reduce dairy intake

Dairy products are a common culprit of constipation, especially when on a keto diet. This is due to the lactose (milk sugar) content, which can be difficult for many people to digest. Lactose intolerance can lead to bloating, gas, nausea, and constipation. Additionally, a 2020 study found that a high dairy diet reduced the presence of butyrate bacteria, which is produced when breaking down and digesting fiber, and helps maintain regular bowel movements.

If you suspect dairy is causing your constipation, try reducing or eliminating your intake. You can also experiment with swapping dairy products for dairy-free alternatives. For example, you could try dairy-free milk alternatives such as rice, almond, or soy milk.

It is important to note that not all dairy products are equal in their lactose content. Some people may find that they can tolerate small amounts of dairy without issue. Additionally, there are dairy products that are naturally lower in lactose, such as aged cheeses, which may be better tolerated.

If you choose to reduce your dairy intake, it is important to ensure you are still getting enough calcium and vitamin D from other sources. Calcium-fortified non-dairy milks and dark, leafy greens are excellent sources of calcium. Spending time in the sun is a great way to boost your vitamin D levels, and fatty fish like salmon and egg yolks are also good dietary sources.

Remember, if you are experiencing persistent constipation, it is always best to consult with a healthcare professional. They can help you identify the cause and recommend appropriate treatments or dietary changes.

Try laxatives or fibre supplements

If constipation persists after trying home remedies and dietary changes, it may be time to consider laxatives or fibre supplements.

Laxatives

Over-the-counter laxatives can be an option for treating constipation. Stimulant laxatives, such as Colace or Dulcolax, can help to soften stools and stimulate bowel movements. However, it is important to follow the package directions and warnings and consult a doctor before use. These types of laxatives can have side effects and may not provide long-term relief.

Fibre supplements

Fibre supplements can be helpful if you are struggling with constipation. The most common ones, such as Metamucil and Fiberall, are made from psyllium husks, which contain both soluble and insoluble fibre. However, these products often contain sugar or sugar substitutes that can impact your blood sugar and derail your keto diet efforts.

If you are on a keto diet, you may want to consider a sugar-free fibre supplement like Benefiber, which is entirely soluble fibre and won't change the texture of your food or drink. Alternatively, you can purchase whole psyllium husks and mix them into your food or drink. Start with a lower dose and increase gradually as needed, always making sure to consume plenty of water alongside them.

Another option is to supplement with insoluble fibre like psyllium husk powder. The starting dose is usually around 5 grams per day, increasing to 10 grams if necessary. However, it's important to note that too much fibre can worsen constipation, so it's crucial to find the right balance.

Before taking any laxatives or fibre supplements, it is recommended to consult a doctor or healthcare professional to ensure they are suitable for you and won't interfere with your keto diet or any other medications you may be taking.

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