Keto Pooping: What Will Help You Go?

This section introduces the topic of constipation on the keto diet, also known as keto constipation. It is a common issue for people following the keto diet due to significant shifts in eating habits, particularly the reduction of fiber-rich foods. The keto diet's high fat and protein content can lead to constipation, and understanding its causes and remedies is essential for maintaining digestive health while on this diet.

Increase your water intake

Water is essential for all bodily functions, including regular bowel movements. The keto diet is diuretic, meaning you'll be urinating more than usual, so you need to make sure you're drinking enough water to stay hydrated. Dehydration can directly affect your bowel movements, making them difficult and painful.

The keto diet typically involves a significant reduction in carbohydrate intake, which can lead to a decrease in water intake as well. This is because carbohydrates, such as fruits and vegetables, are a good source of water. Therefore, when you reduce your carbohydrate intake, you may also be reducing your water intake without realising it.

Additionally, a sudden drop in carbohydrate intake can lead to dehydration and an imbalance of electrolytes. This is because glycogen, the stored form of sugar that the body uses as its main energy source, is stored alongside water. So when you deplete your glycogen stores on the keto diet, you also lose a significant amount of water.

To ensure you're staying properly hydrated, aim to drink between 9 and 13 cups of water per day. Listen to your body and drink before you feel thirsty. You can also use the colour of your urine as an indicator of hydration—the darker it is, the more dehydrated you are. Try to drink water with and between meals.

It's important to note that while tea and coffee can contribute to your fluid intake, they also have a mild diuretic effect. So if you're drinking caffeinated beverages, be sure to increase your water intake accordingly.

In addition to increasing your water intake, you may also need to supplement with electrolytes, particularly sodium and potassium. The keto diet can cause an increased excretion of electrolytes, so it's important to ensure you're replenishing them. Insufficient sodium and potassium can lead to weakness, dizziness, headaches, elevated blood pressure, and constipation.

By increasing your water intake and ensuring proper hydration, you can help promote regular bowel movements and prevent constipation while on the keto diet.

Eat more fibre-rich foods

The keto diet is a very high-fat, low-carb, and moderate-protein eating pattern. It involves drastically cutting back on carbs and increasing your fat and protein intake. This means that you will be eating fewer fibre-rich foods, which can lead to constipation.

Fibre is essential for maintaining healthy bowel movements. It stays in the gastrointestinal tract and adds bulk to stools by drawing water into the intestines. This added bulk and water help keep stools soft and bowel movements regular.

To combat constipation on the keto diet, try adding more fibre-rich, low-carb foods to your diet. Here are some examples:

• Leafy greens
• Broccoli
• Nuts
• Seeds
• Berries
• Cauliflower
• Cabbage
• Artichokes
• Blueberries
• Avocado
• Chia seeds
• Flaxseed
• Acacia gum
• Psyllium husk powder
• Tomato
• Yogurt
• Kimchi
• Sauerkraut
• Pickled cucumbers

It is also important to note that you should introduce these fibre-rich foods gradually. A sudden change in your fibre intake can be difficult for your body to adjust to.

Additionally, make sure you are staying well-hydrated, as this is important for keeping your bowel movements regular.

Try a magnesium supplement

Magnesium is key to muscle relaxation. If you have a magnesium deficiency, you are more likely to experience muscle tension, which can encourage 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. You can take it as a supplement or add magnesium-rich foods to your diet. If you opt for the latter, make sure they are keto-friendly.

If you are nervous about being deficient, look up which foods contain the most magnesium and eat them in a meal where you are not consuming calcium. This is because calcium decreases the absorption of minerals like magnesium by binding to them in the gut and causing them to be excreted.

If you've never taken a magnesium supplement before, it could definitely have a laxative effect. An ER doctor said that almost anyone getting an IV will be given one gram of magnesium. They also said that if you take a pill supplement at night, you won't have a laxative reaction.

Cut back on dairy

Dairy products are a common cause of constipation on the keto diet. Dairy is a well-known culprit when it comes to digestive issues, and this is no different when following a keto diet.

Firstly, the keto diet often includes a higher intake of dairy products, as they are a good source of the required high fat and protein content. This increased consumption can lead to digestive issues, as many people are lactose intolerant and may not even realise it. Lactose is a sugar found in milk, and it can be difficult for the body to digest, leading to bloating, gas, nausea, and constipation.

A 2020 study found that a high-dairy diet reduced the amount of butyrate bacteria in the gut. Butyrate is produced when fibre is broken down and helps to keep things moving through the digestive tract. Therefore, a reduction in this bacteria can lead to constipation.

If you suspect dairy is the cause of your constipation, try reducing your intake or cutting it out altogether. You could also try swapping dairy products for dairy-free alternatives.

Exercise regularly

Regular exercise is one of the best ways to prevent and treat constipation, especially when on the keto diet. The keto diet is a very high-fat, very low-carb, moderate-protein eating pattern that induces a phenomenon called ketosis, where your body burns fat instead of glucose for energy.

Constipation is a common side effect of the keto diet, often called "keto constipation", and is the result of big shifts in eating habits. The keto diet is typically low in fiber, but individuals may also consume more dairy and drink less water, which can lead to constipation.

Exercising regularly can help keep you regular. Aerobic exercise, in particular, can improve constipation by encouraging your intestines to contract. A brisk daily walk, light jog, or high-intensity fitness class may help regulate your bowel movements.

• Brisk walking
• Jogging
• Biking
• Yoga
• Rowing
• Swimming
• Jumping rope

It is important to note that the keto diet may not be well-suited for high-intensity exercises as they are powered by carbohydrates. The keto diet involves drastically cutting back on carbs, which are your body's main source of energy. Therefore, switching to a ketogenic diet can negatively affect athletic performance and energy levels, especially as your body first begins adapting to using fat for fuel instead of carbs.

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