Keto And Constipation: Natural Ways To Move Your Bowels

The ketogenic, or keto, diet is a very high-fat, very low-carb, and moderate-protein eating pattern. While it may help with weight loss and improving health, it can also cause constipation, which is when you have three or fewer bowel movements per week. This is due to a few reasons, such as the diet being typically low in fiber, individuals consuming more dairy, and drinking less water. To treat and prevent constipation while on the keto diet, it is recommended to add more dietary fiber, drink more water, cut back on dairy, and retrain your bowel by drinking sufficient fluids and establishing a regular time for a toilet break.

Eat more vegetables

Vegetables are a great source of fibre, which is essential for maintaining healthy bowel movements. When following a keto diet, it's important to choose non-starchy vegetables that are low in carbs and high in fibre. Some examples include:

• Broccoli
• Cauliflower
• Bok Choy
• Fennel
• Kale
• Collards
• Cabbage

These vegetables are not only low in carbs but also packed with nutrients that can support overall health.

In addition to eating more vegetables, it's important to drink plenty of water. Water intake is crucial for digestive health and can help prevent dehydration, which is a common issue when reducing carb intake.

It's also worth noting that a gradual transition to the keto diet may be beneficial. By slowly reducing carb intake over a few weeks, the body has more time to adjust, which can help prevent digestive issues such as constipation.

While increasing vegetable intake is a great way to improve bowel movements on keto, it's important to remember that everyone's colon is unique. What works for some may not work for others, so it's always a good idea to consult with a healthcare professional before making any significant dietary changes.

Drink more water

Drinking more water is an essential part of maintaining healthy bowel movements on the keto diet. Water intake is important for all bodily functions, including regular bowel movements. The keto diet is very low in carbohydrates, and this sudden drop in carb intake can make dehydration and an electrolyte imbalance more likely. Each gram of glycogen (the stored form of energy in your body) is stored with 3 grams of water within your muscles. So, when you stop eating carbs, your body loses a lot of water.

It's important to drink enough water to prevent constipation. The recommended water intake varies based on factors such as sex, height, weight, and other factors like pregnancy or breastfeeding. However, as a rule of thumb, most people should drink between 9 and 13 cups of water per day. Aim to drink before you feel thirsty, and use the colour of your urine as a hydration indicator – the darker it is, the more dehydrated you are.

If you are experiencing constipation on the keto diet, try doubling your water intake to fix the issue.

It's also important to note that the keto diet can cause an electrolyte imbalance, as your body expels sodium, magnesium, and potassium instead of holding onto them. Electrolytes, especially magnesium, pull water into your intestines, which softens stools and makes them easier to pass. So, in addition to increasing your water intake, it's a good idea to increase your electrolyte intake as well.

Take a fibre supplement

Taking a fibre supplement can help alleviate constipation caused by a keto diet. Fibre supplements can help to relieve constipation by adding bulk to your stool and aiding regularity. However, it is difficult to get all the fibre you need from supplements alone, so it is important to ensure your keto diet includes high-fibre foods as well.

Before taking any fibre supplements, it is recommended that you speak with your doctor or healthcare provider to ensure they are right for you. This is especially important if you are taking other medications or supplements, as fibre supplements may interact with them. Additionally, some fibre supplements may contain carbohydrates, which could affect your body's ability to maintain ketosis.

When choosing a fibre supplement, look for one that contains insoluble fibre. Insoluble fibre acts as a bulking agent and helps to move food through your digestive tract. It is also important to ensure you are consuming enough water, as fibre works by absorbing water. Aim for at least 9 cups of water per day for women and 13 cups per day for men.

In addition to taking a fibre supplement, you can also increase your fibre intake by incorporating more high-fibre, keto-friendly foods into your diet. Some examples of keto-friendly high-fibre foods include:

• Non-starchy vegetables such as broccoli, cauliflower, greens, asparagus, and avocado
• Berries, in limited amounts
• Nuts and seeds
• Chia seeds and ground flaxseed
• Fermented foods such as sauerkraut and kimchi

By taking a fibre supplement and incorporating more high-fibre foods into your keto diet, you can help improve your bowel movements and alleviate constipation.

Cut back on dairy

Dairy products are a common cause of constipation, with many people experiencing an intolerance to dairy that can lead to bloating, gas, nausea, and constipation. Dairy products are also high in fat, and a sudden increase in fat consumption can be difficult for the body to adjust to.

If you suspect dairy is causing your constipation, try reducing or cutting out dairy products. There are many dairy-free alternatives to milk, cheese, yoghurt, and cream, so you can still enjoy your favourite foods without the unpleasant side effects.

A 2020 study found that people who consumed a high dairy diet experienced a reduction in specific butyrate bacteria. This bacteria is produced when you break down and digest fibre, which helps keep you regular.

By cutting back on dairy, you may find that your constipation improves. This is also an opportunity to try out some new, dairy-free alternatives and discover some new favourite foods!

Remember, it is always best to consult with a healthcare professional before making any significant dietary changes, especially if you are experiencing constipation or other gastrointestinal issues. They can advise you on the best course of action and help you determine if dairy is the cause of your constipation.

Take probiotics

Probiotics are live, beneficial bacteria that occur naturally in fermented foods such as kimchi, kombucha, kefir, and sauerkraut. They are also available as supplements. Probiotics are known to offer several health benefits, including the treatment of constipation.

When consumed, probiotics enhance the gut microbiome by increasing the number of beneficial bacteria in your digestive tract. This helps regulate inflammation, immune function, digestion, and heart health.

Probiotics can help treat constipation related to dietary changes:

The keto diet involves a significant reduction in carbohydrate intake and a corresponding increase in fat and protein consumption. This drastic change in diet can lead to constipation as the body adjusts to the new way of eating. Probiotics can help alleviate this transition by supporting a healthy gut and digestive function.

Probiotics can aid in digestion and improve bowel regularity:

Probiotics enhance the gut microbiome, which plays a crucial role in digestion. By increasing the number of beneficial bacteria, probiotics help improve bowel regularity and stool consistency. This is especially important on the keto diet, where the reduced intake of fiber-rich foods can lead to digestive issues.

Probiotics may reduce the risk of infection:

While probiotics are generally considered safe, some research suggests that they may cause an increased risk of infection in individuals with compromised immune systems. Therefore, if you have any underlying health conditions, it is recommended to consult a healthcare professional before taking probiotics.

Probiotics can help maintain a healthy gut microbiome:

The keto diet can affect the gut microbiome by reducing bacterial diversity and beneficial anti-inflammatory species. Probiotics can help counter these effects by promoting the growth of beneficial bacteria, which may have anti-inflammatory properties. A healthy gut microbiome is important for overall health and well-being.

Probiotics may provide additional health benefits:

In addition to treating constipation, probiotics have been linked to various health benefits. Studies have shown that probiotics may reduce blood sugar levels, support weight loss, improve liver function, and promote healthy skin. Probiotics may also make it less likely for harmful bacteria to proliferate in the gut.

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