Keto Digestion: Tips For A Healthy Gut

The ketogenic diet is a popular eating plan that involves cutting back on carbs and increasing the intake of fats and proteins. While it has many benefits, such as weight loss, heart health, and mental clarity, it can also lead to some digestive issues. These issues include constipation, diarrhea, bloating, abdominal cramps, and pain. The low-carb community calls this phenomenon keto poop, and it is a common side effect of starting the keto diet. The good news is that there are several ways to help improve digestion while on keto.

Increase your water intake

Water is essential for all bodily functions, including digestion and staying regular. When you start a keto diet, you may experience a sudden drop in your carb intake, which can lead to dehydration and an imbalance of electrolytes. This is because each gram of glycogen, the stored form of sugar that your body uses as its main energy source, is stored with 3 grams of water within your muscles.

To combat this, it is recommended to increase your water intake. Most people should aim to drink between 9 and 13 cups of water per day. As a rule of thumb, drink before you feel thirsty and use the colour of your urine as a hydration indicator. The darker it is, the more dehydrated you are. Aim to drink water with and between meals.

Drinking more water can also help with constipation, which is a common issue for people on the keto diet. The low-carb community calls this "keto constipation". This happens because the keto diet is typically low in fibre, and people following the diet may occasionally drink less water. The combination of these factors can lead to constipation.

If you are experiencing constipation, increasing your water intake can help to soften dry stools and make them easier to pass. This is because water is drawn into the intestines, which softens the stool.

It is important to note that a sudden drop in your carb intake can make dehydration and an imbalance of electrolytes more prevalent on a keto diet. So, in addition to increasing your water intake, it is also important to ensure you are getting enough electrolytes, such as sodium, magnesium, and potassium.

By increasing your water intake and staying hydrated, you can help to regulate your digestion and prevent constipation while on the keto diet.

Eat more fibre-rich foods

The keto diet can be low in fibre, as it eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes. Many of these foods are also high in fibre, which is essential for digestion. Fibre helps maintain bowel regularity, and insufficient fibre intake could lead to constipation and other digestive issues.

To ensure adequate fibre intake on a keto diet, aim to include a variety of high-fibre, low-carb foods. Here are some tips to help you eat more fibre-rich foods while following a keto diet:

Include More Low-Carb Vegetables

Vegetables like broccoli, cauliflower, bok choy, fennel, kale, collards, and cabbage are excellent sources of fibre. They are low in carbs and provide bulk to your stool, aiding in digestion.

Opt for Low-Sugar Fruits

Blackberries, raspberries, and strawberries are great choices as they are rich in fibre and low in sugar. These fruits will help you meet your fibre needs while keeping your carb intake in check.

Choose High-Fibre Snacks

When reaching for a snack, opt for fibre-rich options like chopped almonds or other nuts and seeds. These can help increase your fibre intake while also providing healthy fats and other essential nutrients.

Be Mindful of Your Macros

While on a keto diet, it's crucial to monitor your macronutrient intake. Ensure you are still getting enough fibre by tracking your daily fibre intake and aiming for the recommended amounts. Women should aim for around 25 grams of fibre daily, while men should aim for 38 grams.

Experiment with Fibre Supplements

If you find it challenging to meet your fibre goals through diet alone, consider adding a fibre supplement to your routine. Psyllium husk, for example, can help increase your fibre intake without compromising the effects of the keto diet.

By incorporating these tips into your keto diet, you can ensure you are consuming adequate fibre to support healthy digestion and prevent constipation. Remember to listen to your body and make adjustments as needed to find what works best for you.

Reduce dairy consumption

Dairy products are a staple of the keto diet, as they are a source of fat and protein. However, dairy can be hard to digest and a common cause of constipation. Lactose, the sugar found in milk, is difficult for many people to digest and can lead to bloating, gas, nausea, and constipation.

A high dairy diet has also been linked to a reduction in specific butyrate bacteria, which are produced when you break down and digest fiber. These bacteria are essential for regular bowel movements. Therefore, reducing dairy consumption may help improve digestion for those on the keto diet.

If you suspect dairy is causing your digestion issues, try reducing or eliminating it from your diet. You can also experiment with dairy-free alternatives to replace dairy products in your diet. For example, you could try nut milk instead of cow's milk, or vegan cheese and yoghurt.

It is important to note that everyone's digestive system is different, and some people may tolerate dairy better than others. If you choose to reduce your dairy intake, ensure you are still getting enough calcium and vitamin D from other sources.

Cut back on medium-chain triglycerides (MCTs)

Medium-chain triglycerides (MCTs) are dietary supplements that can induce ketosis without the need for a traditional ketogenic diet or prolonged fasting. They have been linked to several health benefits, such as reducing cholesterol and blood sugar levels, providing an alternative energy source for the brain, and aiding in weight loss and exercise. However, when consumed in large amounts, MCTs may cause side effects, including gastrointestinal discomfort and diarrhea. To optimise their ketogenic benefits and minimise adverse effects, it is recommended to start with a low dose of MCTs and gradually increase the amount.

• Start with a low dose: Begin with a small amount of MCTs, such as 5 grams or 6 millilitres, to assess your tolerance. This is especially important if you are new to consuming MCTs.
• Choose the right type of MCTs: Opt for MCTs that consist primarily of caprylic acid (C8) or a combination of caprylic acid (C8) and capric acid (C10). These have a stronger ketogenic effect compared to other types of MCTs.
• Increase dose gradually: If you do not experience any adverse effects, you can slowly increase the amount of MCTs you consume. The recommended dose for optimal ketogenic benefits is between 15 to 20 grams of C8 or a combination of C8 and C10.
• Consume after an overnight fast: For maximum ketogenic effect, it is best to consume MCTs after an overnight fast, preferably first thing in the morning. This allows for a longer period of mild ketosis.
• Combine with caffeine: Adding caffeine to your MCT intake may slightly increase the ketogenic response. However, further research is needed to confirm this effect.
• Consider emulsification: Emulsifying MCTs, such as using a blender, may increase their absorption rate and potentially reduce side effects.
• Monitor your cholesterol levels: While MCTs have been linked to lower cholesterol levels, some studies suggest that they may negatively impact cholesterol levels in certain individuals. Regularly monitor your cholesterol levels through blood lipid lab tests to ensure they remain within a healthy range.
• Be cautious with long-term use: While MCTs are generally safe for moderate use, there are potential negatives to long-term use. These include a high-calorie count, which can contribute to weight gain, and an increase in saturated fat intake, which may impact cholesterol levels.
• Start with other fats first: If you are new to the keto diet, it is advisable to focus on consuming other healthy fats first, such as those found in coconut oil and grass-fed dairy products. These provide additional benefits that MCT supplements may not offer.
• Consult a healthcare professional: Before incorporating MCTs into your diet, especially if you have any health concerns or are taking medications, consult a healthcare professional. They can guide you on the appropriate dosage and help monitor your health.

Take probiotics and prebiotics

Probiotics are an important way to protect your gut microbiome from any adverse effects of the keto diet. They are live bacteria and yeasts that provide health benefits when taken at recommended doses. The bacteria and yeasts in probiotics are the same or similar to those found in a healthy microbiome. Taking a probiotic is a safe and effective way to enhance or restore your microbiome.

Probiotics work best when paired with prebiotics. Prebiotics are indigestible compounds found in many plant foods. They act as food or fertiliser for probiotics. Some prebiotic-rich foods, such as oats, barley, and under-ripe bananas, are not keto-friendly, so choose lower-carb prebiotic foods such as onions. Some probiotic manufacturers also pair prebiotics with probiotics, and these are known as synbiotics, which are a very effective way to get both in one supplement.

Probiotics can also be found in cultured and fermented foods such as yoghurt, sauerkraut, and kimchi, although these do not contain the same consistent and high amounts as supplements.

If you are experiencing digestive issues on the keto diet, a daily probiotic with prebiotics should be a starting point to protect and enhance your digestive health.

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