Leena Watts
The keto diet involves a severely restricted carbohydrate intake, which is replaced with high-fat foods and moderate amounts of protein. This drastic change in diet can cause digestive issues, including constipation and diarrhea. To avoid these side effects, it is recommended to transition to the keto diet gradually, stay hydrated, and include high-fiber foods such as leafy greens, nuts, and seeds. Fiber adds bulk to stools and helps keep bowel movements regular. If constipation persists, it is advised to consult a doctor or dietitian for guidance on managing symptoms and ensuring adequate nutrient intake.
| Characteristics | Values |
|---|---|
| High-fibre foods | Leafy greens, artichokes, nuts, flax seeds, fermented foods, prunes, bananas, applesauce, rice, toast |
| High-fibre recipes | Fibre-packed smoothies with spinach, zucchini, cauliflower |
| High-fat foods | Oils, butter, grease, fried food, processed meats, commercially baked goods, cheese |
| Electrolytes | Potassium, sodium, magnesium |
| Water | Drink more water |
| Physical activity | Move your body |
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What You'll Learn
High-fibre foods like nuts, legumes, fruits, and vegetables
Constipation is a common side effect of the keto diet, which is high in fat, moderate in protein, and low in carbohydrates. The keto diet restricts all types of carbohydrates, including those present in high-fibre fruits, vegetables, and grains.
High-fibre foods are essential to prevent constipation, as they add bulk to stools by drawing water into the intestines, keeping stools soft and bowel movements regular. Fibre also supports a healthy balance of bacteria in the digestive tract and helps coordinate muscle contractions in the intestines that push food along the digestive process.
Nuts are a great option on the keto diet because of their fibre and fat content. Pecans, for example, offer 1.2 net carbs per ounce (19 halves) and 2.7 grams of fibre. Almonds are another good choice, with 3.5 grams of fibre and about 2.5 grams of net carbs per ounce (23 whole kernels).
Artichokes are another surprisingly good source of fibre, with one canned artichoke heart offering 1.7 grams of fibre and less than 1.9 grams of net carbs. Artichokes can be added to a variety of dishes, such as keto pizza, roasted or grilled as a side dish, or baked with keto-friendly cheese as an appetizer.
Fermented foods, such as sauerkraut, are also packed with probiotics, flavourful, and low in carbohydrates. Half a cup of sauerkraut supplies 2 grams of fibre and just over 1 gram of net carbs.
In addition to these specific examples, increasing your overall intake of high-fibre foods like nuts, legumes, fruits, and vegetables can help prevent constipation while on the keto diet.
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Low-carb fibre sources like leafy greens
The keto diet involves a severely restricted carbohydrate intake. This drastic reduction in carbohydrates can lead to constipation as a side effect. Constipation is defined as having fewer than three bowel movements per week, with stools that are hard and dry and difficult to pass.
To avoid constipation, it is important to ensure adequate fibre intake. Fibre supports the microbiome, the healthy balance of bacteria in the digestive tract, and aids gut motility, the coordination of muscle contractions that push food through the digestive system.
One way to increase fibre intake on a keto diet is to consume low-carb fibre sources such as leafy greens. Leafy greens are nutrient-dense and rich in fibre, which can help to prevent constipation. Examples of leafy greens that can be included in the keto diet are:
- Artichokes: One canned artichoke heart offers 1.7g of fibre and less than 1.9g of net carbs. They can be added to keto pizzas, roasted or grilled, or baked with cheese as an appetiser.
- Spinach: Frozen spinach can be added to smoothies, providing fibre, vitamins, and minerals with minimal carbs.
- Zucchini: Like spinach, zucchini can be blended into a smoothie, adding fibre without a strong vegetable taste.
- Cauliflower: Cauliflower, including cauliflower rice, can be added to smoothies for a creamy texture and a boost of fibre, vitamins, and minerals.
- Fermented foods: These are packed with probiotics, flavourful, and low in carbohydrates. Half a cup of sauerkraut provides 2g of fibre and just over 1g of net carbs. It can be added to meat dishes and salads for a tangy flavour.
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Fermented foods like sauerkraut
The keto diet involves a severely restricted carbohydrate intake, which can lead to constipation. Constipation is a common issue that can be caused by a variety of factors, including dietary choices and a sedentary lifestyle. While the keto diet can have several health benefits, such as weight loss, lower blood pressure, and better blood sugar control, it is important to be aware of potential side effects like constipation and take steps to prevent or manage them effectively.
Sauerkraut is a good source of fiber, with one serving providing two grams. Fiber is essential for digestion as it adds bulk to stools, making them softer and easier to pass. It also supports regular bowel movements and helps to maintain a healthy balance of bacteria in the digestive tract, known as the microbiome. Additionally, the probiotics in sauerkraut improve gut flora and enhance the absorption of vitamins and minerals, further supporting digestion and overall gut health.
The probiotics in sauerkraut may also aid in weight loss by decreasing fat absorption. This is supported by preliminary studies, although further research is needed to confirm these findings in humans. It's important to note that sauerkraut is also high in sodium, so it should be consumed in moderation, especially for those already consuming a high-sodium diet.
Incorporating fermented foods like sauerkraut into your keto diet can be a beneficial way to support digestion and overall gut health. However, it is always recommended to consult with a healthcare professional or dietitian before making significant dietary changes, especially if you are experiencing persistent constipation or other gastrointestinal issues.
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Fibre supplements
There are a few different types of fibre supplements that can be taken to help with constipation on the keto diet. One option is to take a prebiotic supplement, which is a fibre specifically designed to feed the good bacteria in your gut. Another option is to take a supplement that contains psyllium husk, which is recommended for the keto diet and can help with constipation. You can also try a low-carb laxative such as polyethylene glycol (MiraLAX).
It is important to note that everyone's gut is different, and what works for one person may not work for another. If you are experiencing persistent constipation, it is recommended to consult a doctor or dietitian who can help you create a more fibre-rich eating plan.
- InnerFuel Prebiotic Fiber Powder - a keto plant-based dietary fibre supplement for gut health, gas relief, digestive health and immune support.
- Dr Colbert MD Fiber Zone Powder - a prebiotic, insoluble and soluble fibre powder with psyllium husk and inulin, recommended for the keto diet and healthy gut zone.
- RIEGA Organic Psyllium Husk Powder - a high fibre, low-carb, keto-friendly, gluten-free fibre supplement.
- Viva Naturals Organic Psyllium Husk Powder - a finely ground, unflavoured, gluten-free, vegan, keto and paleo-friendly fibre supplement.
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Staying hydrated
Water plays a crucial role in digestion by aiding the breakdown of food, nutrient absorption, and waste elimination. When following a keto diet, it is important to increase water intake to compensate for the reduced water retention and ensure proper digestion. Aim for 2-3 litres of water per day, and more if you are physically active or live in a hot climate.
In addition to water, you can also consume other hydrating beverages like herbal tea, bone broth, and coconut water. These drinks not only provide hydration but also offer additional benefits. For example, herbal teas can soothe the digestive tract, while bone broth provides essential minerals and amino acids that support gut health.
It is worth noting that caffeine and alcohol are diuretics, meaning they can contribute to dehydration. If you choose to consume caffeinated beverages like coffee or tea, ensure you are still meeting your daily water intake goals. Similarly, if you consume alcohol, it is important to drink water alongside alcoholic beverages to stay hydrated.
Finally, staying hydrated is just one aspect of maintaining digestive health while on the keto diet. It is also important to ensure adequate fibre intake, regular physical activity, and a gradual transition to the keto diet to give your body time to adjust.
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Frequently asked questions
Constipation is when you have fewer than three bowel movements a week and stools that are hard to pass. The keto diet is high in fat, moderate in protein, and low in carbohydrates, which can result in constipation.
High-fiber foods such as nuts, leafy greens, and artichokes can help with constipation.
Staying hydrated, being physically active, and gradually transitioning to a low-carb diet can help prevent constipation.
If constipation persists or is accompanied by other symptoms such as headaches, bloating, or foul-smelling stools, consult a doctor.
