Dante Carrillo
Diarrhoea is a common side effect of the keto diet, which can be frustrating and uncomfortable. The good news is that it's usually temporary and often occurs when the body is adjusting to the high-fat, low-carb diet. There are several ways to help alleviate keto diarrhoea, including staying hydrated, consuming more electrolytes, adding more fibre to your diet, and reducing your intake of artificial sweeteners and sugar alcohols. In some cases, diarrhoea may be caused by food intolerances or gut microbiome shifts. It's important to consult a healthcare professional if diarrhoea persists or is severe.
| Characteristics | Values |
|---|---|
| Cause | Food intolerances or sensitivities, gut microbiome shifts, problems digesting fat, too much magnesium, bile acid malabsorption, nutrient deficiencies |
| Prevention | Avoid problem foods, be careful with fiber, stay hydrated, take bile and enzyme supplements, drink bone broth, exercise |
What You'll Learn
Avoid artificial sweeteners and sugar alcohols
Artificial sweeteners and sugar alcohols are often used as substitutes for natural sugar in keto products and recipes. While this helps to keep net carbs down, it may also cause gastrointestinal issues for people who are unaccustomed to consuming them.
Sugar alcohols, such as sorbitol, erythritol, maltitol, and xylitol, are difficult for the gut to absorb. As a result, they often reach the large intestine without being properly digested, causing a laxative effect and contributing to diarrhea.
To avoid this issue, it is recommended to reduce the consumption of sugar alcohols and substitutes. This may help alleviate keto diarrhea, as these substances can cause gastrointestinal disturbances even if you are not on a keto diet.
Additionally, some sugar alcohols, such as maltitol, can still raise blood sugar levels if consumed in large amounts. Therefore, it is important to be mindful of your consumption of these substances, especially if you are following a keto diet and trying to maintain stable blood sugar levels.
By reducing or eliminating artificial sweeteners and sugar alcohols, you may be able to alleviate gastrointestinal issues associated with the keto diet and improve your overall digestion. This is a crucial step in managing keto diarrhea and promoting a healthier gut environment.
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Eat more fibre
Eating more fibre can help alleviate keto-related diarrhea. Fibre can help relieve constipation or diarrhea. It's important to note that not all fibre is created equal when it comes to managing diarrhea. Soluble fibre, in particular, is recommended as it absorbs water, which can help to firm up stools.
Good sources of soluble fibre that can be included in a keto diet are citrus fruits, berries, avocado, broccoli, and chia seeds. It is also worth noting that while fibre can be beneficial, excessive amounts can have the opposite effect and make diarrhea worse. Therefore, it is recommended to slowly increase fibre intake and monitor the body's response.
In addition to soluble fibre, staying hydrated is crucial. Diarrhea can lead to fluid loss, so drinking plenty of water and electrolytes can help prevent dehydration and replace lost fluids.
It is also important to be mindful of other potential triggers for diarrhea while on a keto diet. These include food intolerances, gut microbiome shifts, problems digesting fat, and excessive magnesium intake.
By incorporating more soluble fibre into the diet, staying hydrated, and being mindful of other potential triggers, individuals can effectively manage and alleviate keto-related diarrhea.
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Drink more water and electrolytes
Diarrhea is a common side effect of the keto diet, but staying hydrated can help alleviate it. Drinking plenty of water and electrolytes is crucial when you first go on the keto diet. This is because the shift from burning carbohydrates to burning fat causes your body to flush out water that is attached to the glycogen stored in your muscles.
Drinking enough water, salt, and other electrolytes during the first few weeks on keto can help prevent dehydration and speed up the transition period. Aim for a water intake of 2-2.5 litres per day. Bone broth is also a good option, as it supplies water, electrolytes, calcium, and glycine.
If you are experiencing diarrhea, it is important to replace lost fluids. The Mayo Clinic recommends consuming lots of liquids, such as water for hydration, and soups and fruit juice for electrolytes and sodium.
In addition to drinking more water and electrolytes, you can also try the following to help with keto diarrhea:
- Add more fiber to your diet.
- Avoid problem foods.
- Be careful with fiber.
- Take probiotic supplements.
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Eat less dairy
Dairy products are high in fat, so it's common for people starting a keto diet to increase their dairy intake. However, this can lead to an increased risk of diarrhea as it may reveal a previously unknown intolerance to lactose. Common symptoms of lactose intolerance include diarrhea, bloating, and gas.
If you suspect dairy to be the cause of your keto-related diarrhea, you could try an elimination diet to see if your symptoms improve. This involves removing all potential problem foods, such as dairy, and then slowly reintroducing them one at a time to identify any triggers. You could also try finding a source of raw or A2 milk, as raw dairy contains the enzymes needed for digestion, and A2 milk contains a more digestible form of protein than conventional A1 milk.
It's important to note that dairy is not the only potential cause of diarrhea on a keto diet. Other possible causes include food intolerances, gut microbiome shifts, problems digesting fat, and too much magnesium. To help alleviate diarrhea, it's recommended to stay hydrated, add probiotics and prebiotics, and eat fermented foods like sauerkraut and kimchi.
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Take probiotics and prebiotics
Probiotics are live bacteria and yeasts that have beneficial effects on your body. They help fight off less friendly types of bacteria and boost your immunity against infections. Probiotics may help get your gut back on track after a bout of diarrhea.
Probiotics can be found in certain foods, like yoghurt, and they also come in the form of supplements. Not all probiotics can ease diarrhea, and some only help with certain types. Lactobacillus reuteri, Lactobacillus rhamnosus, and the probiotic yeast Saccharomyces boulardii are the strains most likely to help with diarrhea, although other strains may also be useful.
Prebiotics are the fibres that probiotics feed on to thrive. They can be found in fermented foods and drinks, such as sauerkraut, kimchi, pickles, and pickle juice.
When taking probiotics, it is important to be consistent and take them at the recommended dosage. In the short term, introducing new probiotics could trigger similar symptoms to diarrhea, especially if you are taking a large dose or if your gut is sensitive. However, in the long term, probiotics should improve your overall gut health, including your bowel regularity and digestion, reducing discomfort.
If you are experiencing diarrhea on the keto diet, taking probiotics and prebiotics may help to alleviate your symptoms.
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Frequently asked questions
Diarrhea is a common side effect of the keto diet, as the body adjusts to a high-fat, low-carb diet. The high-fat content can cause the body to push waste through the digestive tract faster than usual, leading to diarrhea.
Keto diarrhea usually lasts for a few weeks, until the body adjusts to the new diet. However, if the high-fat diet is difficult for your body to digest, diarrhea could be a long-term side effect.
To prevent keto diarrhea, it is recommended to:
- Drink plenty of water and electrolytes
- Add more fiber to your diet
- Avoid artificial sweeteners and sugar alcohols
- Eat less dairy
- Gradually transition to the keto diet
- Stay hydrated
- Add probiotics and prebiotics to your diet
If you experience severe diarrhea that lasts for more than a week, or if you are experiencing symptoms of dehydration such as dark-coloured urine, dry skin, headache, dizziness, or light-headedness, it is recommended to consult a doctor.
