Keto Flu: Can It Cause Bloating?

The keto diet is a high-fat, low-carbohydrate diet. By restricting your daily carb intake, your body enters a state of ketosis, where it burns fat for fuel instead of carbs. While the keto diet is popular for its weight loss potential, it can also cause some unpleasant side effects, including bloating. This is known as keto bloat or keto flu, and it typically occurs during the initial stage of the keto diet when your body is adjusting to ketosis.

Dehydration

Additionally, ketones, which are produced when the body breaks down fat for energy, have a diuretic effect, meaning you may urinate more frequently. This further contributes to the risk of dehydration.

To combat dehydration, it is crucial to drink plenty of water. Staying hydrated will help replace lost fluids and minimize symptoms such as fatigue, which is a common side effect of dehydration. It is recommended to drink at least half your body weight in ounces of water per day, and to increase this amount if you are very active.

Along with hydration, it is important to ensure adequate electrolyte intake. The keto diet restricts many foods that are rich in electrolytes, such as fruits, beans, and starchy vegetables. Adding salt to your food and including potassium-rich, keto-friendly foods like leafy greens and avocados can help maintain electrolyte balance.

Lack of fibre

The keto diet is a high-fat, low-carbohydrate diet. By restricting your daily carb intake to around 20 to 50 grams, your body enters a state of ketosis. Ketosis is a metabolic state where your body burns fat for fuel, instead of carbs.

The keto flu is a collection of symptoms experienced by some people when they first start the keto diet. These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the most well-publicized complications of ketosis is something called "keto flu." Constipation is one of the symptoms of keto flu, and it can be caused by a lack of fibre in the diet.

The keto diet is often criticized for its lack of fibre. A poorly planned keto diet is at risk of being deficient in fibre. Dietitians frequently see patients who complain of constipation when they go keto.

Fibre plays a key role in digestive health. Because it is not digested by your body, it passes through your system and keeps you regular by softening and adding bulk to your stools. It also has benefits beyond bowel movements: it feeds the good bacteria in your gut, aiding healthy digestion and nutrient absorption.

High-fat diets slow digestion and decrease gut motility, so it is especially important to get enough fibre when on a keto diet. The recommended daily amount of fibre is 28 to 34 grams, depending on age and sex.

The keto diet eliminates many common sources of fibre, such as potatoes, bread, rice, pasta, and cereals. This can lead to a reduction in fibre intake, which can cause constipation and bloating.

However, it is important to note that increasing fibre intake too much or too quickly can also cause bloating. This is because the body may not be used to processing large amounts of fibre, and it can lead to a buildup of gas in the gut.

To prevent bloating and constipation, it is recommended to include foods that are naturally higher in fibre, such as nuts, seeds, avocados, and non-starchy vegetables like broccoli and cauliflower. These foods are low in carbs but high in fibre and essential nutrients.

It is also important to increase water intake when increasing fibre intake, as fibre absorbs water in the gut. This will help keep the digestive system moving and prevent constipation.

In summary, a lack of fibre can be a contributing factor to bloating and constipation when on a keto diet. This is because fibre is important for digestive health, and the keto diet can be deficient in fibre. However, it is important to increase fibre intake gradually and ensure adequate water intake to prevent bloating.

Gut flora imbalance

Gut flora, or gut bacteria, plays a crucial role in maintaining optimal digestion and overall digestive health. When an individual switches to a keto diet, the gut flora has to adjust to the new foods, particularly if there is an increase in sugar alcohol and MCT consumption. This adjustment period can result in a gut flora imbalance, where the gut becomes overrun by bad bacteria, which is a known trigger for bloating.

The gut flora is dynamic and constantly evolving based on the foods we eat, our genetics, and our environment. A shift towards a keto diet, which is typically high in fat and very low in carbohydrates, will inevitably lead to changes in the diversity and balance of gut bacteria. This transition period can cause digestive discomfort, including bloating, as the gut flora adjusts to the new diet.

To support gut health and promote a healthy balance of gut bacteria during the keto diet, individuals can consider taking probiotics. Probiotics are beneficial bacteria that can be consumed through drinkables, capsules, or certain foods. Additionally, consulting a registered dietitian can help individuals make informed choices about the foods they consume to support their gut microbiota.

It is worth noting that the keto diet itself may not be the sole cause of bloating. Other factors, such as dehydration, insufficient water intake, and changes in dietary fiber intake, can also contribute to bloating. Therefore, it is important to adopt a comprehensive approach to address bloating and promote overall digestive health.

Excess MCT oil

Bloating is a common issue for people starting a keto diet, and this is often referred to as "keto bloat" or "keto flu". It is caused by a variety of factors, including dehydration, lack of electrolytes, and an imbalance of gut bacteria. Excess MCT oil is also a common cause of bloating for people on keto diets.

MCT (Medium Chain Triglyceride) oil is a popular addition to a keto diet because it helps the body enter nutritional ketosis faster and can reduce the intensity of the keto flu. However, consuming too much MCT oil can cause bloating, as well as nausea, diarrhoea, vomiting, and cramps.

The recommended dosage of MCT oil is no more than 1 tablespoon in a single sitting, or no more than 4-7 tablespoons throughout the day. If you are new to MCT oil, you should start with a lower dose and gradually increase your intake over time. This will help your body adjust and build up a tolerance to the oil.

If you are experiencing bloating from excess MCT oil, there are a few things you can try to alleviate the discomfort:

• Reduce your dosage and stick to the recommended amount.
• Take MCT oil with food instead of on an empty stomach. This will help with digestion and reduce gastrointestinal distress.
• Try taking MCT oil in a different form, such as MCT powder or creamer, which may be easier to digest.
• Spread your MCT oil servings out throughout the day instead of taking it all at once.
• Check the ingredients of your MCT oil and make sure it includes C8 and C10, which are the most beneficial types of MCTs.

By making these adjustments, you can help reduce bloating caused by excess MCT oil while on a keto diet.

Food intolerances

Bloating is a common issue and can be caused by a variety of factors, such as food intolerances, insufficient water intake, or a sudden shift in diet. When you transition to a keto diet, you replace carb-heavy foods with proteins and healthy fats, which means you may be eating a lot of new foods for the first time. During this trial-and-error phase, you may encounter digestive issues or allergic reactions, including inflammation, swelling, itching, and bloating.

If you suspect that food intolerances are causing your bloating, the best course of action is to try an elimination diet to isolate the trigger foods. Start by eliminating all potential triggers, and then slowly reintroduce them one by one. Once you identify the culprit, eliminate it from your diet and observe any improvements. Alternatively, you can get tested by an allergist for a quicker answer about your food intolerances.

It is important to note that while bloating may be uncomfortable, it is usually not a cause for concern. However, if the bloating persists or is accompanied by other concerning symptoms, it is recommended to speak with a healthcare professional.

Frequently asked questions