Dante Carrillo
The ketogenic diet is a popular, low-carb, high-fat, and moderate-protein eating pattern that induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While it is touted for its weight loss, heart health, and mental clarity benefits, it can also lead to some gastrointestinal issues and changes in bowel movements, commonly known as keto poop. These changes can include constipation, diarrhea, frequent bowel movements, and looser stools, often due to the reduced fiber intake and the body's adjustment to the high-fat content of the diet. The good news is that these changes are usually temporary, and there are strategies to manage them, such as staying hydrated, consuming fiber-rich foods, and introducing the diet gradually.
| Characteristics | Values |
|---|---|
| Frequency | Reduced number of bowel movements each week, ranging from frequent bowel movements to constipation |
| Stool colour | Lighter in colour |
| Stool size | Smaller |
| Stool consistency | Loose stools, hard and lumpy stools |
| Smell | Foul-smelling |
| Side effects | Diarrhea, abdominal discomfort, acid reflux, bloating, gas, increased risk of regurgitation and heartburn |
| Causes | Lack of fibre, excess fat, changes in gut microbiome, dehydration, electrolyte deficiencies or imbalances |
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What You'll Learn
Poop may become lighter in colour
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is a quick way to lose weight and has other benefits like enhancing energy, improving exercise performance, and helping build muscle. However, it also has side effects, including gastrointestinal issues.
The keto diet can change the way you poop. This is because the diet is high in fat and low in fiber. The high-fat content can lead to fat in the stool, which causes a looser stool. The low-fiber content can lead to constipation.
In addition to the change in colour, the stool may also have a stronger odour due to the high-fat content. The high-fat foods slow down the movement of stool through the gastrointestinal tract, causing it to sit in your system for longer and putrefy, resulting in a more pungent smell.
To avoid gastrointestinal issues on the keto diet, it is important to ensure adequate fibre intake. This can be achieved by incorporating keto-friendly sources of fibre, such as leafy greens and chia seeds, and staying hydrated by drinking plenty of water to support smooth digestion and healthy stool consistency.
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It might smell different
A ketogenic diet can change the way you poop. This is because the diet is low-carb, high-fat, and moderate-protein, which induces a phenomenon called ketosis where your body burns fat instead of glucose for energy.
When you follow the keto diet, your carbohydrate intake is drastically reduced. Carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet, so transitioning to this low-carb way of eating can lead to digestive issues like constipation. Constipation is a common side effect of starting keto, and it can be caused by the very high fat content of the diet, which some people may have a hard time transitioning to.
However, instead of constipation, you may experience the opposite effect, with things moving through a little too fast and frequent, urgent trips to the bathroom. Diarrhea is not as common a reaction to the keto diet, but it is possible. This can be caused by a delay in the enzymes that digest fat, responding to the increasing amount of fat in your diet. If fat isn't broken down in your small intestine, it travels into your colon and gets digested by bacteria that can lead to gas, bloating, and fat in the stool. Extra fat in the stool causes a looser stool.
Another side effect of the keto diet is that your poop may smell different. This is another symptom of diarrhea, and your stool can become foul-smelling due to excess fat. According to the University of Rochester Medical Center, this indicates that your intestines aren't absorbing enough nutrients or your liver isn't producing enough bile to break down the fat in your diet.
Keto is great for your good gut bacteria, and research has found that a ketogenic diet corrects gut imbalance in infants and rodents. On a well-balanced keto diet, you're getting virtually all your carbs from vegetables, which are a great source of prebiotic fiber. Both dietary fat and prebiotic fiber also increase short-chain fatty acids in your gut, which decreases intestinal inflammation and protects your gut from damage.
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You may experience constipation
Constipation is a common side effect of the keto diet. This is because the keto diet is very low in carbohydrates, which are some of the most common sources of fibre in the diet. Carbohydrates like whole grains and fruits are limited on the keto diet, with carbohydrates typically capped at 30 grams per day. Fibre is the nutrient responsible for keeping your bowel movements regular, and the recommended daily intake is 25 grams for women and 38 grams for men.
The keto diet can therefore lead to digestive issues like constipation. However, this is usually temporary, and there are several ways to combat constipation when on the keto diet. Firstly, it is important to eat fibre-rich foods, such as non-starchy vegetables, including spinach, celery, avocado, asparagus, bok choy, cauliflower, zucchini, and mushrooms. You can also take a fibre supplement like psyllium husk.
Another way to combat constipation is to consume foods and fluids high in electrolytes, such as salt, bacon, pickles, cured meats, fish, avocados, salmon, dark leafy greens, broccoli, tomatoes, nuts, and mushrooms. Electrolytes help with muscle contractions, including those that help move food through your gut. You can also take MCT (medium-chain triglycerides) oil, which aids in constipation due to rapid absorption.
If constipation persists, it may be necessary to consult a doctor and revert to your usual eating habits.
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Diarrhea is also possible
Diarrhea is also a possibility when starting a ketogenic diet. While constipation is a more common reaction, some people may experience looser stools and frequent trips to the bathroom. This is often temporary and can be caused by a delay in the enzymes that digest fat, resulting in fat reaching the colon and being broken down by bacteria, which can lead to bloating and gas.
The ketogenic diet is high in fat and low in carbohydrates, and this change can affect the gut microbiome, which plays a role in immune and metabolic function. The diet may also starve bad gut bacteria, as they often feed on sugar. However, the high-fat content can cause issues for some, and the extra fat in the stool can lead to diarrhoea.
There are ways to manage this side effect. Firstly, it is important to ensure adequate hydration, as a very low-carb diet can affect how the body handles electrolytes, and deficiencies may occur. Consuming foods and fluids high in electrolytes may help. These include salt, bacon, pickles, cured meats, fish, avocados, salmon, leafy greens, broccoli, tomatoes, nuts, and mushrooms.
Additionally, while the keto diet is low in fibre, which can contribute to constipation, it is still possible to consume fibre-rich foods. Vegetables, such as spinach, celery, avocado, and zucchini, are good sources of fibre and can support gut health.
If diarrhoea persists, it may be necessary to consult a doctor and consider reverting to previous eating habits. While keto diarrhoea is usually temporary, it can be a nuisance and cause discomfort. It is important to listen to your body and make adjustments as needed.
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You may need to increase your water and fibre intake
The ketogenic diet is a very high-fat, very low-carb, and moderate-protein eating pattern. This diet induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, there can be side effects, many of which are related to the gastrointestinal (GI) tract reacting to the absence of carbs.
One of the most common side effects of the keto diet is "keto poop", which can manifest as constipation, diarrhea, frequent bowel movements, and other changes to digestion. Constipation is a result of the drastic reduction in carbohydrate intake, as carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet. Transitioning to a low-carb diet can lead to digestive issues, as fiber is the nutrient responsible for keeping bowel movements consistent.
To combat these effects, it is recommended to increase water and fiber intake. The keto diet typically involves getting most of one's carbohydrates from vegetables, which are great sources of prebiotic fiber. Eating more high-fiber, low-carb foods, such as avocados, raspberries, spinach, celery, avocado, asparagus, bok choy, cauliflower, zucchini, and mushrooms, can help regulate digestion. Additionally, drinking plenty of water can help minimize constipation.
It is important to note that while keto poop is a common side effect of the diet, it is usually temporary. However, if digestive issues last more than a couple of weeks, it may be best to consult a doctor and consider whether the keto diet is right for you.
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Frequently asked questions
Keto poop is a phenomenon where people experience irregular bowel movements, constipation, or loose stools when starting a keto diet.
The keto diet is a very high-fat, very low-carb, and moderate-protein eating pattern. This drastic reduction in carbohydrates also cuts out key fiber sources like whole grains, fruits, and legumes, which can lead to constipation. The high-fat content can also cause gastrointestinal upset, with fat travelling into the colon and causing gas, bloating, and fat in the stool.
To prevent constipation, it is recommended to eat more high-fiber, low-carb foods like avocados, raspberries, and non-starchy vegetables. Staying hydrated and consuming foods and fluids high in electrolytes (sodium, potassium, and magnesium) can also help.
Yes, keto can cause diarrhea, especially when transitioning to the diet. This is usually temporary and can be avoided by introducing the diet slowly. Diarrhea may be caused by a delay in enzymes that digest fat, leading to fat reaching the colon and causing loose stools.
Yes, a keto diet can result in lighter-colored stools due to the high-fat content. It may also lead to foul-smelling poop, indicating that your intestines are not absorbing enough nutrients or your liver is not producing enough bile to break down the fat.
