Constipation On Keto: Dr. Berg's Medicine Recommendation

Constipation is a common issue, affecting roughly 20% of Americans. While laxatives are a popular go-to solution, Dr. Eric Berg suggests that there are better, natural alternatives. In his video on constipation, he addresses the topic of constipation on a keto diet, a common side effect of transitioning from a carb-based diet to a high-fat diet. He highlights various causes, including poor fat digestion, dairy sensitivities, and electrolyte imbalances, and provides natural remedies to promote healthy bowel movements.

Constipation medicine is not always necessary, as there are natural remedies for constipation

Constipation Medicine is Not Always Necessary: Natural Remedies for Constipation

Constipation is a common problem, affecting around 20% of Americans. While laxatives are a widely available treatment option, they are not always necessary. There are several natural remedies that can provide relief from constipation and improve overall gut health.

Probiotics

Probiotics are live microorganisms that support a healthy gut. They help replenish the friendly microbes in the digestive system, which are essential for healthy digestion. Probiotic supplements are available in the form of capsules, liquids, or powders. It is recommended to take a probiotic supplement with a wide spectrum of microbes and to alternate between periods of taking the supplement and going off it.

Bile Salts

Bile is an alkaline fluid produced by the liver and stored in the gallbladder, aiding in the digestion of fats. A deficiency in bile can lead to constipation. Taking purified bile salts can support fat digestion and lubricate the colon, which is crucial in preventing constipation.

Dietary Changes

Dietary changes can have a significant impact on constipation relief. Increasing the consumption of fiber-rich foods, such as vegetables, chia seeds, avocados, and non-starchy vegetables, can help improve bowel movements. Additionally, limiting dairy intake, especially for those with lactose intolerance, may reduce constipation. It is also important to stay hydrated by drinking enough water, as dehydration can contribute to constipation.

Potassium and Magnesium

Potassium and magnesium are essential electrolytes that support healthy digestive processes. Potassium helps regulate fluid balance in the body, while magnesium promotes muscle contractions in the digestive tract. Including potassium-rich foods in the diet or taking a potassium-rich electrolyte powder can help maintain electrolyte balance and promote digestive health.

Natural Laxatives

In some cases, a natural laxative may be necessary for short-term relief. Senna is a popular herbal laxative that stimulates the nerves in the gut to speed up bowel movements. Prune juice and dried prunes are also natural laxatives that can help relieve constipation due to their high sorbitol content, which draws water into the gut and stimulates bowel movements.

While constipation can be a bothersome issue, these natural remedies can provide effective relief and improve overall gut health. It is important to remember that everyone's body is different, and the effectiveness of these remedies may vary from person to person.

Constipation can be a side effect of the keto diet

Constipation is a common issue, affecting roughly 20% of Americans at some point in their lives. It occurs when you have fewer than three bowel movements a week, and can cause discomfort, bloating, abdominal pain and lethargy.

The keto diet, a high-fat, low-carb approach to eating, has gained popularity for its weight loss and health benefits. However, it can also lead to constipation, particularly during the transition phase. This is due to a combination of factors, including changes in macronutrient intake, poor fat digestion, dairy sensitivities, and electrolyte imbalances.

Causes of keto-related constipation

When starting the keto diet, you drastically reduce your carbohydrate intake and increase your consumption of fats. This sudden change can slow down bowel movements and lead to constipation. The keto diet also often restricts fibre-rich foods, which are essential for regular bowel movements.

The high-fat content of the keto diet can be challenging for the body to digest, especially if your gallbladder function is not optimal. This can result in sluggish fat digestion and constipation.

Dairy is a common feature of the keto diet due to its high-fat content. However, for those with dairy sensitivities or lactose intolerance, consuming dairy can lead to digestive issues, including constipation.

Electrolytes like magnesium and potassium are crucial for maintaining digestive health. The transition to keto can cause temporary fluid loss and electrolyte imbalances, potentially contributing to constipation.

Strategies to alleviate keto-related constipation

• Fermented vegetables: These are excellent sources of beneficial bacteria (probiotics) that aid digestion and promote regular bowel movements. Try incorporating sauerkraut, kimchi, or fermented cruciferous vegetables like broccoli and cauliflower.
• Steaming vegetables: If raw cruciferous vegetables are challenging to digest, try steaming them to soften the fibre.
• Increase water intake: Aim for at least 8 glasses of water per day to prevent dehydration and keep your digestive system functioning optimally.
• Purified bile salts: These supplements help emulsify fats, making them easier for your body to digest and absorb.
• Potassium: This mineral regulates muscle contractions, including those in the colon, promoting regular bowel movements. Avocados, spinach, and kale are potassium-rich food options.
• Probiotics: These beneficial bacteria help break down fibres, aiding digestion and reducing digestive discomfort. Incorporate probiotic-rich foods like yoghurt, kefir, and fermented vegetables into your diet, or consider taking a high-quality probiotic supplement.
• Natural laxatives: For acute constipation, natural laxatives like MCT oil can provide immediate relief.

Keto-related constipation is a common issue, but it doesn't mean you have to abandon the diet. By making strategic adjustments to your food choices and incorporating supplements, you can effectively manage constipation and continue enjoying the benefits of the keto diet. Remember to listen to your body and consult a healthcare professional if constipation persists or becomes a concern.

Dr Berg recommends using purified bile salts to support fat digestion and prevent constipation

Dr. Berg's Recommendations for Constipation Relief on Keto

Dr. Eric Berg, a keto and intermittent fasting expert, has shared his insights on addressing constipation, a common issue experienced by individuals transitioning to a ketogenic diet. In his blog and YouTube video, Dr. Berg offers guidance on understanding and effectively relieving constipation while on a keto diet. Here's a summary of his recommendations, focusing on the use of purified bile salts:

Understanding Keto Constipation

Constipation on keto is a real challenge, and it's not just about cutting carbs and weight loss. The ketogenic diet involves a drastic shift in macronutrient intake, reducing carbohydrates and significantly increasing fat consumption. This change can have a profound impact on digestive health, often resulting in slower bowel movements and constipation. Dr. Berg emphasizes that this transition period can be challenging for the body, and constipation may occur due to poor fat digestion, dairy sensitivities, or electrolyte imbalances.

The Benefits of Purified Bile Salts

Purified bile salts are recommended by Dr. Berg as an excellent strategy to support fat digestion and prevent constipation on a keto diet. Bile, produced by the liver and stored in the gallbladder, is crucial for breaking down fats and absorbing fat-soluble vitamins. When transitioning to a high-fat keto diet, the demand for bile increases. Individuals with sluggish gallbladder function or those without a gallbladder are at an increased risk of keto constipation.

By taking purified bile salts, you can improve fat digestion and lubricate the colon. Bile salts act as natural lubricants within the digestive system, aiding the smooth passage of waste. This not only prevents constipation but also ensures the efficient absorption of essential fat-soluble vitamins. Research published in Steroids supports the use of bile salts, highlighting their necessity in digesting and metabolizing nutrients and promoting the overall functions of the digestive tract.

Additional Tips for Constipation Relief

Dr. Berg offers several other tips to relieve constipation on keto:

• Adjust vegetable intake: Start with a moderate amount of vegetables and slowly increase over time. Cruciferous vegetables like broccoli and cauliflower can be harder to digest, so consider opting for fermented vegetables, lettuce, and steamed veggies, which are generally easier on the stomach.
• Increase potassium intake: Potassium helps with smooth muscle contractions in the colon. Include potassium-rich foods like avocados, spinach, and kale in your diet, or consider a potassium-rich electrolyte powder.
• Reduce dairy intake: If you're sensitive to dairy, reducing or eliminating dairy products can help reduce inflammation in the gut and support healthy digestion.
• Consume vitamin B1-rich foods: Vitamin B1 deficiency can impact colon movement. Include vitamin B1 sources in your diet, such as whole grains, legumes, nuts, and seeds.
• Stay hydrated: Drinking plenty of water is crucial for maintaining digestive health and preventing constipation.
• Gradual transition to keto: Instead of abruptly cutting carbs, gradually reduce your carbohydrate intake to give your digestive system time to adjust.
• Exercise: Physical activity stimulates blood flow to the gastrointestinal tract and helps move stool through the rectum.

Probiotics can be an effective way to relieve constipation

Constipation is a common problem, affecting around 16% of adults worldwide. It can be uncomfortable and embarrassing, and it can also lead to other health issues if left untreated. While laxatives are a popular treatment option, they may not be the best choice due to their potential side effects and overuse. Instead, probiotics can be an effective and natural way to relieve constipation.

Probiotics are live microorganisms that live in the digestive tract and can also be found in certain fermented foods such as yogurt, kombucha, kefir, sauerkraut, and tempeh. They are often sold as supplements and can provide several health benefits, including treating constipation. By enhancing the gut microbiome, probiotics help regulate inflammation, immune function, digestion, and heart health.

Research suggests that probiotics may be effective in relieving constipation, especially in cases related to pregnancy, certain medications, or digestive issues like irritable bowel syndrome (IBS). One review of 24 studies showed that probiotics improved bowel habits, reduced bloating, and enhanced the quality of life in individuals with IBS. Probiotics have also been found to increase bowel movement frequency and improve stool consistency, making it easier to pass.

When choosing a probiotic supplement, look for strains such as Bifidobacterium lactis, Lactobacillus plantarum, Streptococcus thermophilus, Lactobacillus reuteri, and Bifidobacterium longum, as these have been shown to improve stool consistency. It is also important to follow the recommended dosage and give the supplement a few weeks to work before switching to a different type.

In addition to supplements, you can also increase your probiotic intake by incorporating fermented foods into your diet. Some examples include kimchi, kombucha, kefir, natto, tempeh, and sauerkraut, which are rich in beneficial bacteria and other important nutrients.

While probiotics can be a safe and effective way to relieve constipation, it is always recommended to consult with a healthcare professional before starting any new supplement, especially if you have underlying health conditions.

Dr Berg suggests that herbal laxatives can be a last resort for constipation

Should I Use Constipation Medicine on Keto? Dr. Berg's Perspective

Constipation can be an embarrassing and uncomfortable topic, but it's essential to address it, especially when following a ketogenic diet. Dr. Berg offers insights and suggestions for dealing with constipation on keto, emphasizing natural remedies over conventional laxatives.

Understanding Constipation

Constipation is a common issue, affecting about 20% of Americans. It occurs when you have fewer than three bowel movements a week, and these bowel movements are typically hard, dry, small, and difficult or painful to pass. It can be caused by various factors, including diet, stress levels, physical activity, and intestinal flora imbalance.

Dr. Berg's Approach to Constipation Relief

Dr. Berg suggests that while laxatives may provide temporary relief, there are better, natural alternatives to treat constipation. He emphasizes that laxatives can be overused, leading to side effects and contributing to dehydration, which can worsen constipation. Instead, he recommends the following natural approaches:

• Probiotics: Probiotics are beneficial bacteria that support gut health and promote regular bowel movements. They can be taken as supplements or consumed through probiotic-rich foods like yogurt, kefir, and fermented vegetables.
• Bile Salts: Bile salts aid in the digestion and absorption of fats. Taking purified bile salts can support fat digestion and lubricate the colon, which is crucial for preventing constipation.
• Potassium and Magnesium: These electrolytes are essential for maintaining healthy digestive processes. Potassium helps with smooth muscle contractions in the colon, while magnesium draws water into the intestines, making stools softer.
• Vitamin B1: A vitamin B1 deficiency can impact colon movement and slow digestion. Including vitamin B1-rich foods in your diet or taking supplements can help address this issue.
• Dietary Adjustments: Dr. Berg suggests opting for fermented or steamed vegetables, as they are easier to digest and provide beneficial bacteria. He also recommends staying hydrated by drinking at least eight glasses of water daily.

Herbal Laxatives as a Last Resort

While Dr. Berg emphasizes the effectiveness of these natural remedies, he acknowledges that in some cases, when all else fails, herbal laxatives can be a last resort. Herbal laxatives like senna or cascara sagrada stimulate the colon's muscles to promote bowel movements. However, he cautions that these are potent tools not intended for everyday use.

In conclusion, Dr. Berg encourages individuals experiencing constipation, especially on a ketogenic diet, to explore natural remedies first. By supporting gut health with probiotics, bile salts, and proper hydration, and making strategic dietary adjustments, most cases of constipation can be effectively managed without resorting to conventional laxatives.

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