Leena Watts
The ketogenic diet is a popular way to lose weight and improve health. However, it can cause some unpleasant side effects, including stomach swelling or bloating. This is usually due to the body adapting to a new diet, but there are several other reasons for a swollen stomach on keto.
| Characteristics | Values |
|---|---|
| Dehydration | The transition to a keto diet can lead to dehydration, as the body loses water weight and glycogen stores. |
| Carb Withdrawal | The keto flu, or carb withdrawal, can cause bloating, especially during the initial stage of the keto diet. |
| Gut Flora Imbalance | Dietary changes can disrupt the balance of gut bacteria, leading to an overgrowth of bad bacteria and triggering bloating. |
| MCT Oil Consumption | Consuming large amounts of Medium-Chain Triglyceride (MCT) oil, a popular addition to keto diets, can cause bloating and other digestive issues. |
| Artificial Sweeteners | The increased consumption of artificial sweeteners and sugar alcohols on a keto diet can contribute to bloating and gastrointestinal distress. |
| Food Intolerances | Introducing new foods on a keto diet may lead to digestive issues or allergic reactions, including bloating. |
| Fiber Intake | A keto diet may result in reduced fiber intake, leading to slower transit of food through the digestive system and increased gas production, causing bloating. |
| Water Intake | Not drinking enough water can lead to dehydration and constipation, contributing to bloating. |
What You'll Learn
Dehydration
To avoid dehydration, it is important to drink plenty of water when starting a keto diet. The National Academy of Medicine recommends an adequate intake of daily fluids of about 13 cups for men and 9 cups for women. Staying hydrated can help to alleviate constipation and bloating, as well as other symptoms of the keto flu such as fatigue and muscle cramping.
In addition to drinking enough water, it is also important to replace electrolytes, especially sodium, potassium, and magnesium. This can be done by drinking bouillon, bone broth, or taking electrolytes.
Overall, staying hydrated and replacing electrolytes are key to combating dehydration and reducing bloating when starting a ketogenic diet.
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Gut flora imbalance
Starting a keto diet means a significant reduction in carbohydrates and an increase in protein and fat intake. This drastic dietary change can upset the fragile gut ecosystem, leading to an imbalance in gut flora. The gut bacteria need time to adjust to the new diet, and during this transition period, the gut may become overrun with bad bacteria, which is a known trigger for bloating.
To support the development of new gut cultures and restore balance, it is recommended to include probiotics in your diet. Probiotics can be consumed through drinkables, capsules, or probiotic-rich foods such as low-carb natural yogurt, kefir, sauerkraut, tempeh, kimchi, kombucha, miso, and pickles. It is important to ensure that these foods are truly low-carb, as they often contain added sugars.
Additionally, it is advisable to consult a registered dietitian to help choose foods that support gut microbiota and ensure a well-balanced diet.
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Consuming too much MCT oil
However, consuming too much MCT oil can lead to bloating, as well as other side effects such as nausea, diarrhoea, vomiting, and cramps. This is due to the high levels of saturated fat in MCT oil, which can cause an increase in "bad cholesterol" and lead to fat buildup in the liver. It may also stimulate the release of hunger hormones, causing overeating.
To avoid these side effects, it is recommended to introduce MCT oil into your diet slowly and not to exceed the daily recommended dosage. It is also important to consult with a doctor or registered dietitian to determine the appropriate amount for your individual needs.
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Consuming too many artificial sweeteners
Artificial sweeteners are a common cause of keto bloating. While these sweeteners are keto-friendly, they can cause bloating if consumed in large quantities. The majority of keto-friendly sweet treats use artificial sweeteners like sugar alcohol. Erythritol, Sorbitol, Xylitol, and Maltitol are some of the most common sugar alcohols used in these treats.
If you have a sweet tooth, you might find yourself consuming a large number of keto-friendly sweet foods, which means you will also be consuming a large amount of sweetener. Sweeteners are created using sugar alcohols, and when consumed in large amounts, they can cause bloating.
To deal with this, you should reduce the number of sweet treats you consume and avoid sugar alcohols in keto-friendly treats.
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Food intolerances
Some keto food selections that you could be intolerant of include artificial sweeteners, such as Erythritol, Sorbitol, Xylitol, and Maltitol. These are often used in keto-friendly snacks, protein bars, and candies. Although these sweeteners are keto-friendly, they can cause bloating if you consume too much.
Another subset of foods that many people have food sensitivities to are FODMAP foods. FODMAP stands for "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols." Some examples of high FODMAP foods are:
- Wheat
- Rye
- Onion
- Garlic
- Legumes
If you think you have a food intolerance, you can try the ""elimination method" to test which food might be the problem. Start by eliminating all the potential triggers and then slowly reintroduce them back into your diet, one by one. Once you've identified the food that causes your digestive upset, eliminate it from your diet and document any noticeable differences. Alternatively, you can get tested by an allergist to get a quick answer about your food intolerances.
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Frequently asked questions
Stomach swelling during the first week of keto is a common side effect of the diet, known as the keto flu. It occurs as your body adapts and enters a state of ketosis, or "carb withdrawal".
Artificial sweeteners, sugar alcohols, and MCT oil are common causes of stomach swelling on keto.
To reduce stomach swelling on keto, it is recommended that you increase your intake of sodium, potassium, and magnesium, drink plenty of water, and take probiotics to support gut health.
