Stomach Pain On Keto: What's Going Wrong?

Stomach pain is a common side effect of the keto diet. The keto diet is a high-fat, high-protein, and low-carbohydrate diet. By restricting your daily carb intake to around 20 to 50 grams, your body enters a state of ketosis, where it burns fat for fuel instead of carbohydrates. This drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

The keto flu is a term used to describe flu-like symptoms associated with beginning the very low-carb ketogenic diet. Stomach or intestinal pain, nausea, constipation, and diarrhea are common symptoms of the keto flu. The keto flu usually lasts for a few days or up to several weeks.

There are several ways to alleviate stomach pain caused by the keto diet:

- Drink plenty of water to stay hydrated.

- Replace electrolytes, such as sodium, potassium, and magnesium.

- Get enough sleep and reduce caffeine intake.

- Make sure you are eating enough fat and carbohydrates.

- Gradually reduce your carbohydrate intake instead of cutting it out all at once.

- Take probiotics to support a healthy gut.

- Reduce your consumption of MCT oil and sugar alcohols, which are common in keto-friendly snacks and can cause bloating and digestive issues.

Dehydration

To combat dehydration, it is important to drink plenty of water and add salt to your diet. Salt can be added to foods and drinks. Drinking water and adding salt can help alleviate stomach pain caused by dehydration. It is also important to remember that the transition to a keto diet takes time, and it is normal to experience some discomfort during this period.

Other symptoms of dehydration include headaches, lethargy, nausea, brain fog, and low motivation. It is important to listen to your body and make sure you are getting enough fluids and electrolytes.

If you are experiencing severe or persistent dehydration symptoms, it is important to consult a healthcare professional. They can provide guidance and help you manage any side effects of the keto diet.

Stomach pain as a symptom of keto flu

Stomach pain is a common symptom of the keto flu, which is a collection of symptoms experienced by some people when they first start the keto diet. The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. This drastic reduction in carbohydrates can come as a shock to the body and may cause withdrawal-like symptoms, similar to those experienced when weaning off an addictive substance.

The keto flu usually lasts for several days or up to a month. During this transition period, the body is adapting to a new way of eating and burning fat for energy instead of carbohydrates. This can lead to dehydration, which is often the cause of stomach pain. Other symptoms of the keto flu include decreased concentration, constipation, headaches, fatigue, muscle soreness, and cravings.

To ease stomach pain and other symptoms of the keto flu, it is important to drink plenty of water and stay hydrated. Increasing salt intake can also help replace lost electrolytes and reduce symptoms such as fatigue and muscle cramping. Getting enough sleep and avoiding strenuous activities can also help the body adjust to the new diet.

In addition, making sure to eat enough fat and slowly cutting back on carbohydrates can help reduce cravings and keep you feeling satisfied. Probiotics can also help support gut health and improve digestion.

While the keto flu can be uncomfortable, it is usually temporary as the body adjusts to the new diet. However, if symptoms persist or become severe, it is important to consult a doctor to rule out other causes.

Excessive consumption of MCT oil

Diarrhea and Stomach Cramps

Excessive MCT oil intake can result in diarrhea and stomach cramps. This occurs because MCTs are rapidly digested and can cause a shock to the system, especially if you're not accustomed to them. It is recommended to start with smaller doses and gradually increase your intake over time.

Constipation

In some cases, excessive MCT oil consumption may lead to constipation. This is often a sign that your body is struggling to eliminate toxins efficiently.

Brain Fog and Fatigue

MCT oil can, in some cases, cause brain fog and fatigue. These symptoms may be related to the detoxification process, as the body works to eliminate toxins released by the breakdown of excess bacteria and yeast. Staying hydrated and supporting your detox channels with binders like charcoal or bentonite clay can help alleviate these symptoms.

Excessive Fat Accumulation in the Liver

High doses of MCT oil over extended periods can lead to fat buildup in the liver, potentially resulting in non-alcoholic fatty liver disease. It is important to consume MCT oil within the recommended dosage, which is generally considered to be around 4 to 7 tablespoons per day.

Lack of water

The keto diet is a very low-carbohydrate, high-fat, and moderate-protein diet. It involves reducing your carb intake to 20 to 50 grams per day, which can be a shock to the body and may cause withdrawal-like symptoms, including stomach pain. This is known as the "keto flu," and it can last from a few days to several weeks.

Transitioning to a keto diet means moving from using glycogen and carbohydrates as the primary energy source to burning fat and ketones. This shift results in dehydration due to two main reasons:

• Glycogen Storage: Glycogen, the stored form of carbohydrates, binds to water in the body. For every gram of glycogen, the body needs 4 grams of water for storage. When you drastically reduce your carb intake, your glycogen levels drop, leading to a significant loss of water.
• Insulin Levels: High insulin levels, typically associated with a high-carb diet, cause water retention by inhibiting sodium excretion. The keto diet lowers insulin levels, allowing the body to release excess fluid.

The combination of these two factors can lead to dehydration, resulting in symptoms such as stomach pain, headaches, lethargy, nausea, brain fog, and low motivation.

Practical Cures for Stomach Pain

• Drink More Water: It is crucial to increase your water intake significantly. Even when you feel you have had enough, continue to drink more. Water is essential for optimal health and can help reduce symptoms of dehydration.
• Add Salt to Your Diet: Include salt in your foods and drinks wherever possible. Salt helps replenish electrolytes, specifically sodium, which is important for maintaining fluid balance and supporting various bodily functions.
• Increase Healthy Fats: Ensure you are consuming enough healthy fats, as they are the primary fuel source on the keto diet. Eating more fat will provide you with the necessary energy during this transition period.
• Gradually Introduce Exogenous Ketones: If you are taking exogenous ketones to accelerate your transition into ketosis, start with smaller doses and gradually increase them over time. This will give your body a chance to adjust and reduce the intensity of side effects.

Remember, it is normal to experience some discomfort when making significant dietary changes like transitioning to keto. Staying well-hydrated and following the practical tips mentioned above can help alleviate stomach pain and other symptoms associated with dehydration.

Food intolerances

Stomach pain is a common side effect of transitioning to a ketogenic diet. This is often referred to as the "keto flu". The keto flu is caused by the body adapting to a new diet consisting of very few carbohydrates. This can lead to dehydration, which is a common cause of stomach pain.

• Start by eliminating all potential triggers. Then, slowly reintroduce them one by one to pinpoint the cause of your digestive issues.
• Consult a registered dietitian to help you choose foods that can support your gut microbiota.
• Get tested by an allergist to quickly identify any food intolerances.
• Avoid high FODMAP foods, as these are difficult for some people's gut biome to process and can cause bloating and stomach pain. Examples of high FODMAP foods include wheat, rye, onions, garlic, and legumes.
• Take probiotics to support your gut by giving it a healthy amount of good bacteria. Probiotics can be found in drinkables, capsules, or certain foods such as yogurt, kefir, and sauerkraut.
• Gradually increase your fiber intake to ensure your body can adjust to the new diet.
• Stay hydrated by drinking enough water, as dehydration can lead to constipation and bloating.

Frequently asked questions