Madeleine Hull
A no-carb or low-carb diet can cause constipation, which is defined as three or fewer bowel movements per week. This is due to a reduction in fiber intake, which is a bulking agent that makes it easier to pass stools. Constipation can also be caused by dehydration, which can occur as a side effect of excessive glycogen breakdown when your body isn't getting carbs. Other causes of constipation include dairy, caffeine withdrawal, and an imbalance of good and bad bacteria in the gut. To prevent constipation, it is recommended to eat more fiber, drink more water, and stay active.
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What You'll Learn
Stay hydrated
Staying hydrated is essential for regular bowel function. Dehydration can cause constipation, so it's important to drink enough water and consume hydrating foods, especially when on a low-carb diet.
When following a low-carb diet, it is recommended to increase your water intake to compensate for the loss of water due to the production of ketones. This is because carbohydrates are what help the body to retain water and sodium, so when you cut down on carbs, you can more easily become dehydrated. The keto diet is a low-carb, high-fat diet, and the process of burning fat for energy instead of glucose can lead to water loss. As a result, it's important to be mindful of your fluid intake and aim for at least 2-3 liters of water per day.
To ensure you're staying hydrated, monitor your urine color. Your urine should be pale yellow or clear. If it's dark yellow, it's a sign you need to drink more water. You can also consume other hydrating liquids such as low-sugar broths, juices, and sports drinks, as well as eat water-rich fruits and vegetables like berries, watermelon, cucumbers, and celery. These foods will help prevent dehydration and provide fiber, which can aid in constipation relief.
In addition to increasing your fluid intake, it's important to be aware of other factors that can contribute to dehydration. Caffeine withdrawal, for example, can cause constipation, so if you're struggling with gas and bloating, avoid carbonated, sparkling, or seltzer drinks. Additionally, if you're on a high-protein diet, you may need to increase your water intake even more to prevent dehydration.
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Eat more fibre
A no-carb diet can often lead to constipation, and one of the main reasons is a lack of fibre. Fibre is a carbohydrate, and since many no-carb diets focus on reducing or eliminating carbohydrates, fibre is often lost in the process.
Fibre is essential for digestive health, and the good news is that there are plenty of low-carb foods that are high in fibre. Eating more fibre can help to prevent constipation and keep your gut healthy.
The recommended daily fibre intake is 25 grams for women and 38 grams for men. However, this may vary depending on individual needs and dietary restrictions. To meet your fibre requirements on a no-carb diet, try incorporating the following fibre-rich, low-carb foods:
- Avocado: A medium-sized avocado provides 9 grams of fibre without any sugar, making it an excellent choice for a no-carb diet.
- Asparagus: Asparagus is a good source of fibre, whether fresh or cooked.
- Broccoli: Cruciferous vegetables like broccoli are excellent sources of fibre and have a low carbohydrate content.
- Brussels sprouts: Each cup of boiled, broiled, or raw Brussels sprouts contains 4 grams of fibre.
- Pistachios: Although pistachios contain some carbohydrates, they are richer in fibre compared to other nuts. About 10% of their weight comes from insoluble fibre.
- Flaxseed: Flaxseeds are packed with nutrients and are a good source of fibre, with minimal digestible carbohydrates. A single tablespoon provides about 1.9 grams of fibre.
- Chia seeds: Despite containing some carbohydrates, chia seeds provide a significant amount of fibre per serving. Each ounce contains 9.75 grams of fibre.
- Wheat bran: Wheat bran is often added to foods to boost their fibre content. While the amounts of carbohydrates and fibres vary across different forms, it can be a good way to increase fibre intake.
- Berries: Berries, such as raspberries, are high in dietary fibre. The fibre content helps offset their carbohydrate or sugar content, so they are a suitable choice for a no-carb diet.
- Nuts and seeds: In addition to pistachios, other nuts and seeds can be good sources of fibre. Just be mindful of their carbohydrate content, as it varies among different types.
- Non-starchy vegetables: While you may eat fewer starchy vegetables on a no-carb diet, increasing your intake of non-starchy, above-ground veggies can boost your fibre intake. Examples include leafy greens, artichokes, and cabbage.
Remember, it is important to listen to your body and adjust your fibre intake as needed. While increasing fibre can help with constipation, staying adequately hydrated is also crucial for promoting regular bowel function.
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Eat gut-friendly foods
A no-carb diet can cause constipation due to a lack of fiber in the diet. This is because fiber adds bulk to stools, and without it, stools become harder and more difficult to pass. To prevent this, it is important to eat gut-friendly foods that are high in fiber but low in digestible carbohydrates.
Non-starchy vegetables are a great way to increase your fiber intake while adhering to a no-carb diet. Examples of these include leafy greens, broccoli, Brussels sprouts, artichokes, asparagus, cauliflower, and avocados. These vegetables are also high in nutrition and very low in digestible carbohydrates, meaning they have little to no impact on blood sugar levels.
Nuts and seeds are also popular on low-carb diets as they are low in carbs but high in fat, fiber, protein, and various micronutrients. Examples of nuts that can help with constipation include pistachios, which support the growth of beneficial strains of gut bacteria, as well as macadamia nuts. Chia seeds are also a good source of fiber.
It is important to note that the recommended fiber intake is 25 grams per day for women and 38 grams per day for men. However, this may vary for those on a low-carb diet.
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Exercise
A no-carb diet can cause constipation, especially when you first start it. This is because a no-carb diet eliminates digestible carbohydrates, which are your body's primary source of energy. Carbohydrates are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods.
It is important to note that constipation can be caused by factors other than your diet, such as certain medications and health conditions. If constipation persists, talk to your doctor.
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Avoid dairy
A no-carb diet is a restrictive diet that eliminates all carb-containing foods. This includes fruits, vegetables, legumes, grains, dairy products, sugar, condiments, nuts, seeds, and processed foods. Dairy products, such as milk, yogurt, cheese, and butter, are typically included in a no-carb diet because they are good sources of fat and protein. However, if you are experiencing constipation on a no-carb diet, it may be worth considering avoiding dairy.
Dairy contains both fat and carbohydrates, which can quickly increase your calorie intake. It is easy to overconsume dairy, especially if you are not diligently tracking your macros and calories. Additionally, some individuals are lactose intolerant, which means they cannot digest lactose, a type of sugar found in dairy. If you are lactose intolerant, consuming dairy can lead to digestive problems, including bloating, diarrhea, flatulence, nausea, and abdominal pain.
Excluding dairy from your diet can be an effective way to promote weight loss and improve acne. Dairy products contain milk sugar (lactose) and milk protein (casein), which stimulates insulin secretion more than other types of protein. This is beneficial for a growing baby but may not be ideal for an adult trying to lose weight. Additionally, consuming any type of dairy has been linked to a higher chance of acne.
When following a no-carb diet, it is important to ensure adequate fiber intake to prevent constipation. However, dairy does not contain fiber, and some people find it constipating. By excluding dairy, you can focus on including more fiber-rich, low-carb foods in your diet, such as cruciferous vegetables, nuts, and seeds.
In summary, while dairy is typically included in a no-carb diet, avoiding it may be beneficial for weight loss, acne, and constipation. It is important to note that digestive issues can also be caused by disorders like irritable bowel syndrome (IBS), and not just dairy. If you decide to avoid dairy, ensure you are getting enough calcium and other nutrients from alternative sources.
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Frequently asked questions
Constipation is an uncomfortable decrease in bowel movements that interferes with daily life. The medical literature defines constipation as three or fewer bowel movements per week. However, it is more important to determine if going to the bathroom less often is a problem for you. Signs of pathological constipation include bloating, abdominal pain, excessive gas, bloody stools, and straining or discomfort with bowel movements.
The reduction in carbohydrates can result in a reduction in fibre. Fibre is a bulking agent that increases the frequency and amount of poop. Without fibre, bowel movements can be backed up.
Eating more fibre can help prevent constipation. The Academy of Nutrition and Dietetics recommends 25 grams of fibre per day for women and 38 grams for men. High-fibre, low-carb foods include avocados, broccoli, artichokes, collard greens, nuts, and seeds. Staying hydrated is also important, as fibre draws water to stools, making them softer and easier to pass.
Pistachios are a great low-carb snack that can help with constipation, thanks to their fibre, magnesium, and other nutrients. Other low-carb, high-fibre snacks include broccoli, artichokes, Brussels sprouts, nuts, and seeds.
Caffeine withdrawal can cause constipation, so be mindful of your caffeine intake. Additionally, some sugar-free foods and drinks can irritate the gut, so it's best to avoid sugar alcohols like sorbitol, maltitol, xylitol, and erythritol. Finally, if symptoms persist, consult a doctor, who may recommend laxatives or fibre supplements.
