Keto Constipation: Natural Ways To Stay Regular

The keto diet is a very low-carb, high-fat, and moderate protein eating pattern that induces a phenomenon called ketosis. While the keto diet may help burn fat, it can also cause constipation, especially during the transition period. This is because the keto diet is typically low in fiber, and individuals may consume more dairy and drink less water. To prevent or alleviate constipation, it is recommended to increase water intake, consume more fiber-rich and low-carb foods, and consider taking supplements like magnesium citrate. Regular exercise, especially aerobic exercise, can also help stimulate the gut muscles and improve constipation.

Drink more water

The keto diet is a very high-fat, very low-carb, and moderate-protein eating pattern. It involves a severely restricted carbohydrate intake, which can lead to mild constipation. This is because the main sources of fiber in our diets—carbohydrates like fruits, whole grains, and starchy vegetables—are off-limits or restricted on keto.

Fiber is essential for maintaining healthy bowel movements. It adds bulk to and softens your stool, making it easier to pass. So, when you're not consuming enough fiber, you might experience digestive issues like constipation.

Another factor that can contribute to constipation is dehydration. When you reduce your carb intake, your body sheds water that was stored alongside glycogen. This can lead to dehydration, which can further contribute to constipation.

So, how can drinking more water help with keto constipation?

Water and Fiber Work Together to Prevent Constipation

Drinking plenty of water is important for all bodily functions, including regular bowel movements. Fiber draws water into the intestines, adding bulk and softness to stools. This helps keep things moving smoothly through your digestive tract.

Dehydration Can Lead to Constipation

When you start the keto diet, your body goes through a transition period where it sheds water that was stored with glycogen. This can lead to dehydration, which can further contribute to constipation. Drinking more water helps prevent this dehydration and keeps your body functioning optimally.

Water Intake and Urine Color

It's important to monitor your hydration status, especially when starting the keto diet. One easy way to do this is by checking the color of your urine. If it's a darker yellow, it's a good indicator that you need to drink more water.

How Much Water Should You Drink?

The recommended water intake varies based on factors like sex, height, weight, and lifestyle. As a general rule, drink before thirst sets in. Aim for 2-2.5 liters of water per day, and remember that coffee, tea, and bone broth also contribute to your fluid intake.

Water and Electrolytes

When transitioning to keto, it's important to keep your electrolytes up as well. Sodium, in particular, helps your body retain water. So, be sure to salt your food liberally and consider taking an electrolyte supplement.

In summary, drinking more water can be an effective strategy to prevent and relieve constipation when on the keto diet. However, it's important to note that this should be done in conjunction with other strategies, such as increasing your fiber intake, exercising regularly, and giving your body time to adjust to the new diet.

Eat more fibre-rich foods

Constipation is a common side effect of the keto diet, and this is often due to a lack of fibre-rich foods. So, what are the best fibre-rich foods to eat when on keto?

First, it's important to understand the two types of fibre: insoluble and soluble. Insoluble fibre does not dissolve in water and helps to prevent constipation by creating a gel-like substance in the body that binds with cholesterol and helps to pass it out. You can find insoluble fibre in whole grains and vegetables. On the other hand, soluble fibre dissolves in water and helps control blood sugar levels, adds bulk to stools, and helps people feel full for longer. Soluble fibre is found in foods like nuts, seeds, and legumes.

When following a keto diet, it's best to eat whole foods that are low in carbs, which means you will likely be eating more insoluble fibre. Here are some examples of fibre-rich foods that are keto-friendly:

• Avocados: Half an avocado contains 1.4 net carbs and 5 grams of fibre.
• Chia seeds: One ounce of chia seeds offers 9.6 grams of fibre and 2.2 grams of net carbs.
• Nuts: Pecans and almonds are good choices, offering 2.7 and 3.5 grams of fibre, respectively, per ounce.
• Flax seeds: One tablespoon of ground flaxseeds contains nearly 2 grams of fibre.
• Broccoli: There are 2.4 grams of fibre in every cup of chopped broccoli.
• Collard greens: One cup of cooked collard greens has 8 grams of fibre.
• Bell peppers: A one-cup serving of chopped bell peppers has 3.1 grams of fibre.
• Cauliflower: In every cup of cauliflower, there are 3 grams of fibre.
• Mushrooms: A cup of diced raw portobello mushrooms has 1.3 grams of fibre.
• Asparagus: Half a cup of asparagus contains 1.8 grams of fibre.
• Coconut: A small piece of coconut meat offers about 3 grams of net carbs and 4 grams of fibre.
• Raspberries: A half-cup of fresh raspberries offers 4 grams of fibre and 3.3 grams of net carbs.
• Artichokes: One canned artichoke heart offers 1.7 grams of fibre and less than 1.9 grams of net carbs.

When increasing your fibre intake, it's important to also drink plenty of water and exercise regularly. Additionally, consider introducing the keto diet gradually to give your body time to adjust.

Exercise regularly

Exercise is an essential part of a healthy lifestyle, and it can also be a natural remedy for constipation, especially when on a keto diet. The keto diet is a high-fat, low-carb diet that can sometimes cause constipation due to reduced fibre intake and dehydration. Exercise can help alleviate this issue by speeding up the digestion process and promoting bowel movements.

Types of Exercise

When it comes to exercising to relieve constipation, there are a few types of exercises that can be particularly beneficial:

• Aerobic exercise can improve constipation by encouraging your intestines to contract. Examples include brisk walking, light jogging, or high-intensity fitness classes.
• Light cardio activities such as biking, swimming, and hiking can help get your blood flowing and stimulate bowel movements.
• Resistance training and flexibility workouts like yoga or pilates can also help improve digestion and relieve constipation.

Tips for Exercising to Relieve Constipation

• Take a short walk after each meal. This can aid digestion and help suppress hyperglycemia, keeping your blood sugar levels under control.
• Incorporate more movement into your daily routine, even if it's just a "digestion walk" after a meal. Reducing sedentary behaviour can help relieve constipation.
• If you're new to exercising, start slowly and gradually increase the intensity and duration of your workouts.
• Stay hydrated by drinking plenty of water before and after your workouts.
• If you're experiencing severe or persistent constipation, consult with a healthcare professional before starting a new exercise routine.

Exercising regularly is a great way to promote healthy digestion and relieve constipation, especially when paired with other constipation-relieving strategies such as increasing fibre and water intake.

Avoid dairy

Dairy intolerance is a common issue for people on the keto diet, which can lead to constipation. Dairy contains lactose, a sugar that is difficult for many people to digest, and can cause digestive issues such as bloating, gas, nausea, and constipation.

The keto diet includes full-fat dairy, and many people end up consuming more dairy than they usually would. As a result, some people discover that they are lactose intolerant while on the keto diet. It is estimated that around 65% of the human population has a reduced ability to digest lactose after infancy.

If you suspect that dairy is causing your constipation, try going dairy-free for a few weeks and monitor your digestion. You can also try swapping out dairy products for dairy-free alternatives.

In addition to reducing dairy intake, it is important to ensure adequate water intake and consume enough fiber, especially from keto-friendly, high-fiber foods like non-starchy vegetables, berries, avocados, and almonds.

If constipation persists, it is recommended to consult a healthcare professional for advice and to rule out any other underlying issues.

Cut down on carbs gradually

Transitioning to the keto diet doesn't have to be an overnight affair. In fact, you may find it more beneficial to your health and digestive system to cut down on carbs gradually. This approach may take a bit longer for you to reach ketosis, but you may be more likely to stick with the diet if you have fewer side effects.

The keto diet is a very low-carb, high-fat, moderate-protein eating pattern. This way of eating induces a phenomenon called ketosis, where your body burns fat instead of glucose for energy. While the keto diet may help you burn fat, there can also be side effects, many of which are related to your gastrointestinal (GI) tract reacting to the absence of carbs.

One such side effect is constipation. This means that you have three or fewer bowel movements per week. Being constipated may also make your stools hard and lumpy and difficult to pass.

Constipation can be defined as having difficulty emptying the bowels and is usually associated with hardened feces. When you’re constipated, food waste (stool) moves slower through the digestive tract.

Constipation is a common problem for many people, not just those on the keto diet. It’s estimated that in the U.S. alone, chronic constipation results in 2.5 million doctor visits each year. Experiencing constipation is not enjoyable, and can include other symptoms like headaches, bloating, and an irritable disposition.

If you’re experiencing constipation on keto, it may be because you’re not getting enough fibre. Carbohydrates like fruits and whole grains are some of the most common sources of fibre in the diet, and transitioning to a low-carb way of eating can lead to digestive issues like constipation.

The keto diet recommends that you consume 20 to 50 grams (g) of carbs each day. This is far less than the Dietary Guidelines’ recommendation of 225 to 325 g of carbs, based on a 2,000-calorie diet. Since higher-carb, fibre-rich foods like fruits, whole grains, and starchy vegetables are off limits or significantly restricted for those following a keto diet, it can be a challenge to get enough fibre in your diet.

Fibre is essential for maintaining healthy bowel movements, so if you’re not consuming enough fibre from keto-friendly foods like non-starchy vegetables, you may experience digestive issues like constipation.

However, it’s important to make sure that you’re eating the right kind of carbs. It’s best to aim for nutritious, high-fibre, keto-friendly foods. For example, a cup of cauliflower has 2.2g of fibre per 64g serving, and sliced avocado has 6.7g of fibre per 100g serving.

If you’re new to the keto diet, you may find that your constipation only lasts a few days to a few weeks. As your body adjusts to digesting more fats and fewer carbs, your constipation may get better.

If your constipation continues to be an issue, try one of these home remedies:

• Add more fibre-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, and berries.
• Drink more water.
• Go for a brisk walk after meals.
• Try bowel training, a method where you pass stools at the same time every day.

If your constipation is not better after 3 weeks, be sure to make an appointment with a doctor. They can work with you to find the best treatment.

Frequently asked questions