Dante Carrillo
The keto diet is a popular dieting trend that involves eating a very high fat, very low carb, and moderate protein diet. While it may help with weight loss, it can also cause constipation due to the low amount of fiber and high amount of fat. To prevent constipation on a keto diet, it is recommended to eat keto-friendly, high-fiber foods such as non-starchy vegetables, increase water intake, and consider taking magnesium citrate supplements. Some people also find that coffee or tea can help stimulate bowel movements, but this is not true for everyone. It is important to note that any change in bowel habits should be investigated as it could be a sign of a more serious issue.
What to eat for constipation on keto
| Characteristics | Values |
|---|---|
| Carbohydrates | 20-50 grams per day |
| Carbohydrate sources | Raspberries, cucumbers, tomatoes, squashes, avocado, okra, olives |
| Fibre | 25-30 grams per day for women, 30-38 grams per day for men |
| Fibre sources | Cruciferous vegetables, leafy greens, greens, broccoli, asparagus, cauliflower, prunes, and prune juice |
| Magnesium | Magnesium citrate |
| Electrolytes | Potassium, sodium |
| Water | Warm, room temperature, or herbal tea |
| Probiotics | Kefir, kimchi |
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What You'll Learn
Eat more leafy greens and non-starchy vegetables
The 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 your body burns fat instead of glucose for energy. While the keto diet may help you burn fat, it can also cause constipation. Constipation is defined as difficult or infrequent bowel movements.
One way to prevent constipation on a keto diet is to eat more leafy greens and non-starchy vegetables. Leafy greens and non-starchy vegetables are good sources of fiber, which is essential for maintaining healthy bowel movements. Examples of non-starchy vegetables include broccoli, asparagus, cauliflower, and cucumbers.
In addition to increasing your intake of leafy greens and non-starchy vegetables, you can also try other home remedies for constipation on a keto diet. These include drinking more water, increasing your intake of magnesium and other electrolytes, and exercising regularly. You can also try taking fiber supplements or eating fermented foods to increase your fiber intake and improve your gut health.
It is important to note that any change in bowel habits that does not resolve should be investigated as it may be a sign of a more serious condition. If you are experiencing constipation on a keto diet, it is always a good idea to consult with a healthcare professional or a dietitian to ensure that you are meeting your nutritional needs and maintaining your health.
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Consume low-carbohydrate fruits like avocados, cucumbers, and berries
The keto diet is a very high-fat, very low-carb, and moderate-protein eating pattern. The transition to this low-carb way of eating can lead to digestive issues like constipation. Carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet, and since the keto diet restricts these foods, it can be challenging to get enough fiber. Fiber is essential for maintaining healthy bowel movements, and a lack of it can lead to constipation.
One way to help prevent constipation on the keto diet is to consume low-carbohydrate fruits like avocados, cucumbers, and berries. These fruits are easy to digest and can aid in speedy digestion. Avocados are also a good source of potassium, which is important to include in your diet as ketosis can decrease electrolytes like potassium, sodium, and magnesium. Berries are lower-carb fruits that can be enjoyed in small amounts as long as your total carbohydrate intake remains under the recommended amount for ketosis, typically 20 to 50 grams of carbs per day.
In addition to low-carb fruits, it is important to include other keto-friendly, high-fiber foods in your diet. Non-starchy vegetables like greens, broccoli, asparagus, cauliflower, and cruciferous vegetables are good options. Leafy green vegetables, in particular, are rich in fiber and can help prevent constipation. Staying hydrated by drinking enough water is also crucial for relieving and preventing constipation.
While increasing your fiber intake can be helpful, it is important to do so gradually. Adding too much fiber too quickly can cause gastrointestinal symptoms such as gas, cramping, or bloating. It is recommended to work with a dietitian to determine the right amount of fiber for your individual needs and to ensure a balanced approach to your dietary requirements.
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Stay hydrated with water, herbal tea, and bone broth
Staying hydrated is essential for anyone experiencing constipation while on a keto diet. Water is a great way to stay hydrated, but it's important to opt for warm or room temperature water. You can also drink herbal tea, caffeinated teas, and organic coffee in moderation. Bone broth is another hydrating option that can help with constipation.
Water is essential for digestion, and increasing your water intake can help soften stools and stimulate bowel movements. Aim for at least eight glasses of water per day, or more if you're physically active or live in a hot climate. Drinking a glass of warm water in the morning can also help stimulate your digestive system and promote regular bowel movements.
Herbal teas, such as ginger or peppermint tea, can have a soothing effect on the digestive system and may help relieve constipation. Caffeinated teas, such as black tea or green tea, can also have a mild laxative effect due to their caffeine content. However, it's important not to overdo it with caffeinated drinks, as too much caffeine can have a dehydrating effect, making constipation worse.
Bone broth is another hydrating option that can help with constipation. It contains gelatin, which can support digestive health and improve gut motility. Bone broth is also a good source of electrolytes, including magnesium, which can help regulate bowel function.
In addition to staying hydrated, it's important to ensure adequate electrolyte intake when following a keto diet. Electrolytes like magnesium, potassium, and sodium are often depleted during ketosis, which can contribute to constipation. Including magnesium-rich foods in your diet, such as leafy greens, avocado, or magnesium citrate supplements, can help prevent constipation and maintain regular bowel movements.
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Take magnesium citrate supplements to stimulate the colon
The keto diet is a very high-fat, very low-carb, and moderate-protein eating pattern. It can cause constipation as it restricts foods that are common sources of fiber, such as fruits and whole grains. Ketosis can also increase the flushing out of electrolytes, including magnesium, from your system, which can contribute to constipation.
Magnesium citrate supplements can help relieve constipation on a keto diet. Magnesium citrate is magnesium bound with citric acid, a mild laxative. It is the most common form of magnesium, making it widely available, affordable, and often recommended. It can help relax tense muscles and combat nighttime leg cramps.
When choosing a magnesium citrate supplement, consider the bioavailability of the magnesium. Magnesium citrate has higher bioavailability than magnesium lactate, magnesium carbonate, magnesium oxide, and magnesium gluconate. It also has a neutral taste, making it more palatable and easier to work with in various formulations.
It is important to note that increasing your intake of magnesium-rich foods can also help counteract the loss of this important mineral. Dark leafy greens, nuts, avocados, and seeds are all keto-friendly foods that are high in magnesium. However, many keto dieters find it challenging to get enough magnesium from their diet alone, so supplements can be a helpful addition.
If you are experiencing constipation on a keto diet, consider taking magnesium citrate supplements to stimulate the colon and relieve constipation.
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Avoid processed foods, sugar-free gum, and dairy
The keto diet is a very low-carb, high-fat, and moderate-protein eating pattern. This diet induces ketosis, a phenomenon where the body burns fat instead of glucose for energy. While the keto diet may help burn fat, it can also cause constipation. This is because the diet restricts fibre-rich foods like fruits, whole grains, and starchy vegetables, which are essential for maintaining healthy bowel movements.
To prevent constipation on the keto diet, it is crucial to avoid processed foods, sugar-free gum, and dairy. Processed meals and fast foods can put extra stress on the gastrointestinal (GI) system and often lack nutritional value and fibre. Instead, opt for whole foods like non-starchy vegetables (greens, broccoli, asparagus, cauliflower), which are high in fibre and support healthy digestion.
Sugar-free gum, while allowed on the keto diet, may contain artificial ingredients and sweeteners that can interfere with ketosis. Some common ingredients in sugar-free gum, such as maltodextrin, high-fructose corn syrup, and other high-glycemic sugar alcohols, can spike insulin levels and disrupt fat-burning processes. While sugar-free gum can help manage keto breath, a temporary side effect of the diet, it is essential to carefully select gum with natural, low-glycemic sweeteners like stevia or xylitol.
Dairy products, although allowed on the keto diet, may cause constipation for some individuals. Full-fat dairy products, such as butter and ghee, are commonly consumed on the keto diet. However, these can contribute to constipation, especially if they are highly processed or contain added ingredients. It is important to note that some people may have lactose intolerance or sensitivity to dairy, which can lead to digestive issues, including constipation.
In summary, to alleviate constipation on the keto diet, it is recommended to avoid processed foods, sugar-free gum with artificial ingredients, and dairy products that may cause digestive discomfort. Prioritizing whole, unprocessed foods rich in fibre, staying hydrated, and making any necessary dietary adjustments based on individual tolerance can help alleviate constipation while adhering to the keto diet.
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Frequently asked questions
Here are some natural ways to relieve constipation on a keto diet:
- Drink lots of water
- Eat magnesium-rich foods
- Consume probiotic-rich foods like kefir and kimchi
- Eat leafy green vegetables
- Exercise regularly
To relieve constipation on a keto diet, it is recommended to eat foods that are high in fibre. Some keto-friendly, high-fibre foods include:
- Non-starchy vegetables such as greens, broccoli, asparagus, and cauliflower
- Low-carb fruits like raspberries, cucumbers, tomatoes, squashes, avocado, okra, and olives
- Cruciferous vegetables
Some foods that you should avoid to relieve constipation on a keto diet include:
- Processed meals and fast foods
- Dairy products
- Sugar-free candies and gums that contain sugar alcohols like sorbitol, maltitol, xylitol, and erythritol
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