Constipation Medicine On Keto: Friend Or Foe?

Constipation is a common issue for people on the keto diet, with some studies suggesting that up to 50% of people following the diet will experience it at some point. The keto diet involves drastically cutting back on carbohydrates and increasing fat and protein intake. This often means a reduction in fiber-rich foods, which can lead to constipation. Additionally, the keto diet can lead to dehydration and a lack of physical activity, both of which can contribute to constipation. While constipation caused by the keto diet usually resolves on its own, there are several treatments and preventative measures that can be taken, such as increasing water and fiber intake, exercising regularly, and making gradual transitions to the keto diet.

Electrolyte Imbalance

A sudden drop in your carb intake can make dehydration and an electrolyte imbalance more likely on a keto diet. This is because each gram of glycogen (the stored form of sugar that is your body's main source of energy) is stored with 3 grams of water within your muscles. As your body holds onto less water, you need to pay closer attention to your magnesium, sodium, and potassium levels.

Magnesium plays an important role in good digestion. Supplementing with magnesium citrate may help with constipation, and magnesium oxide is commonly used as a laxative.

It's important to drink enough water throughout the day, especially if you are exercising, spending time outside in the heat, or sweating a lot. While the more fluids you ingest will help keep stools soft, you must also keep in mind your electrolyte intake.

Dairy Intolerance

The keto diet can be high in dairy, with cheeses, yoghurts, and creams included as sources of fat and protein. This increase in dairy consumption can cause digestive issues for those with lactose intolerance.

If you suspect dairy intolerance may be causing your constipation, try reducing or eliminating dairy products for a few weeks to see if your digestion improves. You can also try dairy-free alternatives to your usual dairy products.

It is important to note that constipation can be caused by other factors when following a keto diet, such as a lack of fibre, reduced water intake, and an imbalance of electrolytes. Therefore, it is recommended to ensure adequate water and fibre intake, and to speak to a healthcare professional before starting a new diet or making significant dietary changes.

Dehydration

To combat dehydration, it is important to ensure proper hydration by drinking enough water throughout the day. This is especially important for those who are more susceptible to water loss, such as athletes, people with active lifestyles, and older adults. The recommended daily water intake is between 9 and 13 cups per day, but this may vary depending on factors such as sex, height, weight, and whether you are pregnant or breastfeeding. To check if you are optimally hydrated, look at the colour of your urine, which should be colorless to a light straw colour. If it is a darker yellow, it is a good indication that you need to drink more water.

In addition to increasing water intake, it is also important to pay attention to your electrolyte intake, particularly magnesium, sodium, and potassium levels. Magnesium plays an important part in digestion, and supplementing with magnesium citrate may help with constipation.

Lack of Physical Activity

Constipation is a common issue for people starting the keto diet, and a lack of physical activity can be a contributing factor. The keto diet involves a significant reduction in carbohydrate intake, which can lead to a decrease in fiber consumption. This, combined with dehydration and low energy levels, can result in constipation.

Research shows that physical activity, whether it's exercise or non-exercise activity like walking or yard work, can promote bowel movements and help relieve constipation. When starting the keto diet, some people experience low energy levels due to the reduced carbohydrate intake. Additionally, symptoms of "keto flu," such as headache, nausea, and irritability, can further decrease energy levels.

The combination of low fiber intake, dehydration, and lack of movement can contribute to constipation. Therefore, increasing physical activity can be beneficial in relieving constipation for those on the keto diet.

• Incorporate exercise: Even light physical activity, such as walking, can help improve constipation. Consider taking a short walk after meals to aid digestion and promote bowel movements.
• Address dehydration: Drink plenty of water throughout the day to stay hydrated. Dehydration can worsen constipation, so ensure you're consuming enough fluids, especially if you're physically active or spending time in hot weather.
• Gradually increase fiber: Instead of making drastic changes, slowly increase your fiber intake by adding high-fiber, keto-friendly foods to your diet. This will give your body time to adjust to the new levels of fiber.
• Consider bowel training: Establish a regular time for a toilet break and retrain your bowel to reestablish frequent bowel movements. This can help improve constipation and stool consistency.
• Seek professional help: If constipation persists for several weeks, consult a doctor for further evaluation and medical advice. They can help determine if there are other underlying causes for your constipation.

Too Little Dietary Fibre

Constipation is a common issue for people on the keto diet, and this is often due to a sudden reduction in dietary fibre intake. Carbohydrates, which are restricted on the keto diet, are a common source of dietary fibre. Whole grains, rice, pasta, potatoes, apples, and bananas are all high-fibre, high-carb foods.

Dietary fibre is essential for healthy bowel movements. It adds bulk to stools and softens them, making them easier to pass. A meta-analysis showed that fibre increases stool frequency, which is a common treatment for constipation.

The keto diet is not inherently low in fibre. Above-ground vegetables and seeds can provide plenty of fibre. Examples of keto-friendly, high-fibre foods include:

• Non-starchy vegetables, such as greens, broccoli, asparagus, and cauliflower
• Nuts and seeds
• Berries, in limited amounts
• Avocados
• Cabbage
• Cauliflower rice

It is recommended that women aim for around 25g of fibre daily, and men aim for 38g.

If you are experiencing constipation on the keto diet, try increasing your intake of these high-fibre foods.

It's also important to note that a sudden increase in fibre intake can also lead to digestive issues. Therefore, it is best to slowly change the amount of fibre in your diet rather than making dramatic changes.

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