Pooping On Keto: What To Eat And Avoid

The ketogenic, or keto, diet is a very high-fat, very low-carb, moderate protein eating plan that induces a phenomenon called ketosis. While the keto diet may help you burn fat, there are some side effects, including gastrointestinal issues. One such side effect is constipation, which can affect up to 50% of people on the keto diet. This is due to a number of factors, including a sudden decrease in fiber, dehydration, changes in body electrolytes, and a natural caloric decrease. To prevent or alleviate constipation, it is recommended to stay hydrated, increase salt and fiber intake, take magnesium supplements, and add medium-chain triglyceride (MCT) oil to your diet.

Drink more water

Drinking plenty of water is essential for all bodily functions, including regular bowel movements. The keto diet is associated with a sudden drop in carb intake, which can lead to dehydration and an electrolyte imbalance. This is because each gram of glycogen, the stored form of energy in your body, is stored with three grams of water.

To avoid dehydration, it is recommended that most people drink between nine and 13 cups of water per day. However, the amount of water you need depends on factors such as your sex, height, weight, and other factors like pregnancy or breastfeeding. As a rule of thumb, drink before you feel thirsty, and use the colour of your urine as a guide: the darker it is, the more dehydrated you are.

Drinking enough water is especially important on the keto diet, as it can help to prevent constipation. This is because the keto diet is typically low in fibre, and individuals following the diet may also drink less water. Fibre is important because it absorbs water and encourages the movement of food through your digestive tract.

In addition to drinking more water, you can also try adding more dietary fibre to your diet, such as high-fibre, low-carb foods like artichokes and blueberries. You can also try exercising regularly, as this can help to keep you regular.

Eat more fibre-rich foods

The keto diet is typically low in fibre, but that doesn't mean you can't eat fibre-rich foods while on keto. In fact, it's important to make sure you're getting enough fibre to keep your digestive system happy.

The recommended daily fibre intake is 25 grams for women and 38 grams for men. So, how can you make sure you're getting enough fibre on a keto diet?

First, focus on high-fibre, low-carb foods. Leafy greens, broccoli, cauliflower, nuts, seeds, berries, and avocados are all great sources of fibre that fit within the keto diet. Aim for a variety of these fibre-rich foods to help you meet your daily fibre goals.

You can also try adding in some fibre supplements, such as psyllium husk or a fibre-rich keto-friendly snack like chia seeds. Just be sure to introduce these slowly, as a sudden increase in fibre intake can also cause digestive issues.

Another way to increase your fibre intake is to look for keto-friendly, high-fibre alternatives to your favourite foods. For example, try using almond flour or coconut flour instead of regular flour in your baking. These alternatives are not only low in carbs but also high in fibre.

Finally, don't forget to drink plenty of water. Fibre works by absorbing water and adding bulk to your stools, so it's important to stay hydrated to help things move along smoothly. Aim for 9-13 cups of water per day, and remember that caffeine and alcohol can have a dehydrating effect.

By following these tips, you can increase your fibre intake while still adhering to the keto diet, helping to keep things moving and prevent constipation.

Exercise regularly

Exercising regularly can help alleviate constipation, especially if you're on a keto diet. Something as simple as a "digestion walk" after a meal may help with improved regularity. The large intestine responds to physical activity, and exercising speeds up the digestion process. The quicker your stool moves through the colon, the less time the body has to absorb all of the stool's fluid, making it easier to pass.

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.

Some research suggests that regular physical activity may improve constipation. Given the many other benefits of physical activity, it is an easy recommendation to make!

Reduce dairy intake

Dairy products are a great source of protein, fat, potassium, and calcium. However, they also contain sugar in the form of lactose, which can cause gastrointestinal issues for some people.

If you are following a keto diet, it is important to monitor your dairy intake as it can be easy to go overboard. Dairy is highly processed and can quickly ruin your calorie and macro goals. Additionally, some dairy products can be high in carbs, which can throw you out of ketosis.

• Choose low-lactose dairy products: Opt for hard cheeses like Parmesan, Swiss, or cheddar, as they typically have fewer carbs. Soft cheeses like Brie, Camembert, and mascarpone are also keto-friendly, but in moderation.
• Be mindful of portion sizes: Stick to recommended serving sizes for dairy products. For example, limit yourself to a tablespoon of butter or a cup of Greek yogurt.
• Read nutrition labels: Check the nutrition facts and choose dairy products with minimal carbohydrates and no added sugar.
• Consider alternatives: Try unsweetened almond, coconut, or cashew milk as a dairy alternative. You can also find yogurt and cheese made from these milk alternatives, but they tend to be higher in carbs.
• Limit high-lactose dairy: Milk, flavored yogurt, and other high-lactose dairy products can raise insulin levels and blood sugar, so it's best to limit or avoid them.
• Be cautious with processed dairy: Processed dairy products like ice cream, flavored milk, and sweetened yogurt are usually high in carbs and added sugar, so they should be avoided or enjoyed in small portions.

Try laxatives or fibre supplements

Constipation is a common side effect of the keto diet, and laxatives or fibre supplements can be a safe and effective way to alleviate this issue. However, it is important to consult a healthcare professional before taking any new supplements or medications.

Laxatives

Laxatives are a common way to treat constipation, and there are a few different types that may be effective for those on the keto diet. One option is a low-carb laxative such as polyethylene glycol (MiraLAX). This type of laxative is gentle on the stomach and can help to stimulate bowel movements without causing cramping or bloating.

Another natural laxative option is magnesium citrate, which increases the amount of water in the digestive tract and can help to induce a bowel movement. Magnesium is also known to have a calming effect on the nervous system, which can be beneficial for constipation caused or worsened by stress. Magnesium oxide is commonly used as a laxative, and magnesium glycinate is another option that can be found in supplement form.

Fibre Supplements

Fibre supplements can also be effective in relieving constipation on the keto diet. However, it is important to choose a supplement that is low in carbs, as some fibre supplements may contain carbohydrates that could interfere with ketosis. Soluble fibre supplements are a good option, as they absorb water and promote food movement through the digestive tract.

Some natural sources of soluble fibre that can be added to the diet include flaxseed, acacia gum, and psyllium husk powder. These can be incorporated into meals or taken as supplements. However, it is important to introduce these gradually, as a sudden change in fibre intake can be a common cause of constipation on the keto diet.

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