Keto Poop Solutions: Foods To Help You Go

The ketogenic, or keto, diet is a very high-fat, very low-carb, and moderate-protein eating pattern. This way of eating induces a phenomenon called ketosis, where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, it can also have side effects, including constipation. This is often due to a lack of dietary fiber, increased dairy intake, and decreased water intake. However, there are ways to prevent and treat constipation while on the keto diet, such as staying hydrated, eating low-carb high-fiber foods, and taking magnesium supplements.

Drink more water

Drinking enough water is essential to staying regular and preventing constipation. When you're constipated, it's likely that you're dehydrated. This is especially true when following a keto diet, as the reduction in carbohydrates can lead to dehydration. Ketosis causes diuresis, which means you urinate more and can become dehydrated if you don't replace those fluids.

Water is key to staying hydrated, and it's recommended that women consume 91 ounces of total fluids per day, while men should aim for 125 ounces. Twenty percent of this can come from food, such as vegetables. It's also important to drink water with and between meals, and to drink before you feel thirsty. The colour of your urine can be a good indicator of your hydration levels: the darker it is, the more dehydrated you are.

In addition to drinking water, you can also increase your fluid intake by consuming herbal tea, caffeinated teas, coffee, and bone broth. However, be mindful that caffeine can act as a stimulant and may have a laxative effect.

It's worth noting that simply increasing your water intake won't necessarily relieve constipation. You also need to ensure you're consuming enough fibre, as this adds bulk to your stool and helps move things along. Aim to consume 25 grams of fibre if you're a woman, and 38 grams if you're a man.

If you're experiencing constipation on a keto diet, try increasing your water intake and ensuring you're getting enough fibre. This two-pronged approach can help get things moving again.

Eat more fibre-rich foods

Constipation is a common issue for people on the keto diet. This is due to the diet's low-fibre content, as fibre is a bulking agent that increases the volume of stool. The keto diet's drastic reduction in carbohydrates means that fibre-rich foods such as fruits, whole grains, and starchy vegetables are off the menu.

To combat this, it is important to eat more fibre-rich, keto-friendly foods. Women should aim for around 25g of fibre daily, while men should aim for 38g. Some keto-friendly, fibre-rich foods include:

• Leafy greens, such as broccoli, cabbage, and greens (e.g. collard greens)
• Non-starchy vegetables, such as peppers, cauliflower, mushrooms, asparagus, zucchini, and artichokes
• Avocado, which is also a great source of fat and potassium
• Nuts (in small-to-moderate amounts), such as almonds, walnuts, cashews, pistachios, and Brazil nuts
• Seeds (in small-to-moderate amounts), such as sesame, sunflower, chia, flax, and pumpkin seeds
• Coconut flakes/coconut flour, a high-fat source of fibre

In addition to eating more fibre-rich foods, it is also important to drink plenty of water. Fibre absorbs water, so it is important to stay hydrated to help fibre do its job and keep your bowel movements regular.

Consume more magnesium

Magnesium is key to muscle relaxation. A magnesium deficiency can lead to muscle tension, which can cause constipation. Since ketosis can increase the flushing out of electrolytes, including magnesium, from your system, it's important to avoid becoming deficient in this mineral.

Magnesium citrate is the form of magnesium best known for its laxative properties. It can stimulate peristalsis and get the colon moving. As a supplement, magnesium citrate is a good option for those seeking to increase their magnesium intake.

Additionally, you can add more magnesium-rich foods that are keto-friendly to your diet on a daily basis. Some good sources of magnesium include:

• Leafy greens
• Nuts and seeds (in small to moderate amounts)
• Avocado
• Coconut flakes/coconut flour

It's also important to note that a large proportion of the human population is magnesium deficient. Therefore, ensuring adequate intake of this mineral can be beneficial for overall health, in addition to helping with constipation.

Exercise regularly

Regular exercise is a great way to keep things moving in your digestive tract and can help prevent constipation. Lack of physical activity can contribute to constipation, so it's important to get moving!

Aerobic exercise is particularly beneficial for encouraging the natural squeezing of intestine muscles, which is necessary for the passage of stool. This includes activities such as brisk walking, light jogging, or high-intensity fitness classes.

In addition to the physical benefits, exercise can also help reduce stress levels, which can contribute to digestive issues.

If you're experiencing constipation due to a keto diet, try incorporating some aerobic exercise into your routine and see if that helps get things moving. It's always a good idea to consult with your healthcare provider before starting any new exercise program, especially if you have any health concerns or conditions.

• Aim for at least 30 minutes of moderate-intensity aerobic exercise, such as brisk walking, most days of the week.
• If you're new to exercise, start slowly and gradually increase the duration and intensity of your workouts.
• Find an activity you enjoy, such as dancing, swimming, or cycling, to make it easier to stick with your exercise routine.
• Vary your exercises to work different muscle groups and keep your routine interesting.
• Include strength training in your routine a few times a week to build and maintain muscle mass.
• Listen to your body and give yourself rest days as needed to prevent overexertion.

Try a laxative

If you're experiencing constipation on the keto diet, you may want to consider taking a laxative. Laxatives are substances that help to loosen stools and promote bowel movements. They work by increasing the amount of water in the digestive tract, stimulating the muscles in the colon, or providing lubrication to make passing stools easier.

There are a variety of natural laxatives that can help relieve constipation, and some of these include:

• Coffee: Caffeine stimulates the muscles in the colon and can have a natural laxative effect.
• MCT oil or Coconut oil: Adding a tablespoon of MCT oil or coconut oil to your meals can help move things along. These oils are more easily absorbed, metabolised, and used for energy, and they can also act as a lubricant for the colon.
• Magnesium Citrate: This is an osmotic laxative, which means it relaxes the bowels and draws water into the intestines. It also increases the amount of water in the digestive tract, which will cause a bowel movement. Magnesium citrate supplements are available, or you can increase your intake of magnesium-rich foods such as green vegetables, nuts, and whole grains.
• Sugar Alcohols: Sugar substitutes like sorbitol, erythritol, maltitol, and xylitol can have a laxative effect as they are difficult for the gut to absorb and often reach the large intestine without being properly digested.

While laxatives can be effective in treating constipation, it's important to use them with caution. Some laxatives can have side effects, and they may not be suitable for everyone. It's always a good idea to speak with a healthcare professional before taking any new supplements or medications, including laxatives. They can advise you on the appropriate type and dosage for your needs and help you avoid any potential interactions with other medications or supplements you may be taking.

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