Leena Watts
Diarrhea is a common side effect of starting a ketogenic diet, which can be caused by a variety of factors such as the body adjusting to a high-fat, low-carbohydrate diet, changes in gut bacteria, and specific ingredients like MCT oil or sugar alcohols. To combat this, it is recommended to cut back on MCT oil, increase fiber intake, and avoid certain sweeteners or artificial sugar substitutes. Additionally, adding more fiber-rich vegetables and foods can help create a sustainable diet. Probiotics and prebiotics are also suggested to support gut bacteria, and fermented foods like sauerkraut and kimchi can improve digestion. Reducing dairy consumption may be beneficial as well, as it is high in fat and can reveal an intolerance, causing diarrhea, bloating, and gas. Staying hydrated is crucial, especially when experiencing diarrhea, but it is important to limit caffeine due to its diuretic effects. Finally, it is advised to slowly transition into the keto diet to give the body time to adjust and prevent tummy troubles.
What to eat for diarrhea on keto diet
| Characteristics | Values |
|---|---|
| High-Fiber Foods | Broccoli, leafy greens, cabbage, cucumber, flaxseed, chia seeds, bell peppers, nuts, seeds, spinach, avocado |
| Probiotic-Rich Foods | Kimchi, sauerkraut, kefir, yogurt |
| Water with Electrolytes | |
| Raw and/or A2 Milk | If conventional dairy is causing issues |
| Monk Fruit | As a sugar substitute |
| Zinc | To prevent zinc deficiency |
| Butyrate | Found in butter |
| Grass-Fed Meats | Chicken and pork may be inflammatory |
| Reduce | MCT oil, coconut oil, caffeine, sugar alcohols, sweeteners, magnesium citrate, protein intake, dairy products |
Explore related products
What You'll Learn
Eat more fibre-rich foods
Eating more fibre-rich foods can help relieve constipation and diarrhea. The keto diet is often criticized for its lack of fibre, as it restricts the consumption of fibre-rich foods like whole grains and beans. However, there are still plenty of fibre-rich foods that are keto-friendly.
Nuts and Seeds
Nuts are a great source of fibre and healthy fats on the keto diet. Pecans, for example, offer 2.7 grams of fibre per ounce while only containing 1.2 net carbs. Almonds are another good choice, with 3.5 grams of fibre and 2.5 grams of net carbs per ounce. Flax seeds and chia seeds are also high in fibre and low in digestible net carbs.
Vegetables
There are several vegetables that are high in fibre and suitable for a keto diet. Broccoli is a good source of fibre and is also low in carbs. Artichokes are another surprising source of fibre, with one canned artichoke heart providing 1.7 grams of fibre and less than 1.9 grams of net carbs. Other keto-friendly, fibre-rich vegetables include spinach, zucchini, cauliflower, and cucumbers.
Fermented Foods
Fermented foods like sauerkraut and kimchi are not only packed with probiotics but also provide a good amount of fibre. A half-cup of sauerkraut, for example, supplies 2 grams of fibre and just over 1 gram of net carbs.
In addition to these specific foods, it is important to prioritize grass-fed meats and be cautious of consuming too much dairy or ultra-saturated fats, as these can also contribute to diarrhea.
Instant Noodles: Keto-Friendly or Not?
You may want to see also
Explore related products
Consume fermented foods
Consuming fermented foods is a recommended way to treat diarrhoea, especially in children. Fermented foods can help reduce the duration and severity of symptoms. Some examples of fermented foods include kimchi, kefir, and sauerkraut.
Fermented foods are rich in probiotics, which can help to restore and balance the gut's microbiome, making you less prone to diarrhoea. Probiotics support the gut bacteria, which may be affected by a sudden change in diet. They can also help improve digestion, possibly reducing constipation or diarrhoea.
It is worth noting that fermented foods contain high amounts of histamine, which can trigger the release of stomach acid and cause discomfort. Additionally, some people experience mild bloating or gas when consuming fermented foods or taking probiotic supplements. However, these symptoms are usually temporary.
When it comes to the keto diet, it is important to note that it is a low-carbohydrate, high-fat, and moderate-protein diet. This extreme dietary change can affect a person's stomach and intestines, causing gastrointestinal problems, including diarrhoea.
To treat diarrhoea while on the keto diet, it is recommended to consume more fibre, eat less dairy, and reduce the intake of ultra-saturated fats like MCT-rich coconut oil, which can speed up transit time and cause diarrhoea. In addition to fermented foods, consuming probiotics through supplements or probiotic-rich foods like kimchi or sauerkraut can be beneficial.
It is always advisable to consult with a healthcare professional before making significant dietary changes or taking supplements.
Keto and Chicharrones: A Match Made in Heaven?
You may want to see also
Explore related products
Reduce magnesium intake
Diarrhea is a common side effect of starting a keto diet. This is because the keto diet is a high-fat, low-carbohydrate diet, and such an extreme dietary change can have an effect on a person's stomach and intestines, causing gastrointestinal problems.
One way to relieve diarrhea while on the keto diet is to reduce your magnesium intake. Magnesium functions as a laxative, and some people find that their diarrhea stops when they stop taking magnesium supplements. It is recommended that you reduce your magnesium intake in 10 to 20% increments until you get relief.
Magnesium supplements are popular among keto dieters as they are one of the best supplements for a keto diet and can help you meet your intake goals. However, magnesium supplements may not be necessary, as magnesium is found in a wide variety of foods, including Swiss chard and other cooked greens. It is safe for most people with healthy kidneys to take up to 400 mg of magnesium per day in supplement form. Men should aim for 400 to 420 milligrams of magnesium per day, while women have a daily intake goal of 310 to 320 mg of magnesium.
It is important to note that magnesium supplements may interfere with certain medications such as antibiotics, diuretics, and oral bisphosphonates, so it is best to speak with your doctor before taking them. Different forms of magnesium have different resulting impacts on the body, so finding the right type of magnesium for your body may require experimentation. For example, magnesium citrate is the most common form of magnesium, but it includes citric acid, which is a mild laxative and may cause diarrhea.
Cream Cheese Keto Diet: How Much is Too Much?
You may want to see also
Explore related products
Avoid ultra-saturated fats
The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet. While dietary fats may lubricate the digestive tract and provide a mild laxative effect, some ultra-saturated fats, such as MCT-rich coconut oil, can speed up transit time and cause diarrhoea.
Diarrhoea is a common side effect of consuming too much MCT oil. This is because, when transitioning from a high-carb to a high-fat diet, both bile production and digestive enzyme activity need to increase. Bile is released by the hormone cholecystokinin (CCK) when you eat fat, and it mixes and prepares fats for absorption. However, if old bile isn't correctly reabsorbed, it can cause diarrhoea.
To avoid this, it is important to choose fats from nutrient-dense, whole foods and avoid ultra-processed oils, meats, and fried foods. Opt for mono-unsaturated and saturated sources such as olive oil, avocado oil, high oleic safflower and sunflower oils, lard, butter, cream, and full-fat Greek yogurt.
Additionally, it is recommended to prioritise grass-fed meats to prevent inflammatory problems. Chicken and pork from conventionally raised animals tend to be too high in omega 6 and too low in omega 3, which can trigger inflammation and diarrhoea.
Kimchi on Keto: What You Need to Know
You may want to see also
Explore related products
Drink less caffeine
Diarrhea is a common side effect of the keto diet, especially in the early stages. This is because the keto diet is high in fat and low in carbohydrates, which can initially disrupt your gut health.
One way to alleviate diarrhea on a keto diet is to reduce your caffeine intake. Caffeine stimulates your bowels and can have a laxative effect, especially if your system isn't used to it. It is also a mild diuretic, which means it makes you urinate more than usual. This can lead to dehydration and an electrolyte imbalance, which can further contribute to diarrhea.
If you're experiencing diarrhea on the keto diet, try cutting back on caffeine by reducing your coffee consumption or switching to decaffeinated coffee. You should also be mindful of any additional sources of caffeine in your diet, such as keto coffee or energy drinks, which may contain MCT oil or other additives that can aggravate diarrhea.
In addition to reducing caffeine intake, there are several other strategies you can try to alleviate diarrhea on the keto diet. These include:
- Staying hydrated: Diarrhea can lead to significant fluid loss, so it's important to drink plenty of water and electrolytes.
- Incorporating fibre: Eating more fibre-rich, low-carb vegetables can help stabilise digestion.
- Probiotics: Using probiotics to balance gut bacteria and gradually introducing dietary changes can help mitigate adverse effects. Try adding fermented foods like sauerkraut, kimchi, or kefir to your diet.
- Avoiding sweeteners: Cut back on sugar alcohols and artificial sweeteners, which can aggravate gastrointestinal symptoms.
- Adjusting supplements: If you're taking magnesium or other supplements, read the labels to see if they are known to cause diarrhea. Try switching to different forms or reducing the dosage to see if your symptoms improve.
Plantain Chips: Keto-Friendly or Not?
You may want to see also
Frequently asked questions
To relieve diarrhea caused by a keto diet, you can try eating fiber-rich foods such as broccoli, leafy greens, cucumbers, cabbage, flaxseed, chia seeds, and bell peppers. Probiotic-rich foods such as kimchi, sauerkraut, and kefir can also help improve digestion and reduce diarrhea.
Some foods that may cause or worsen diarrhea on a keto diet include dairy products, ultra-saturated fats like coconut oil and MCT oil, sugar alcohols, caffeine, nuts, and large amounts of protein.
The keto diet is a high-fat, low-carbohydrate diet, and this drastic change in diet can cause GI problems such as diarrhea. When you eat more fat than your body is used to, your liver and pancreas may struggle to produce enough bile and digestive enzymes to break it all down, leading to loose stools or diarrhea. Additionally, the keto diet can reduce the amount of fiber in your diet, which can contribute to diarrhea.
