Stomach Burning On Keto: What's The Deal?

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet that aims to induce ketosis to burn more body fat. While the diet is considered safe for most people, it is associated with some unpleasant side effects, commonly referred to as the keto flu. One of the symptoms of the keto flu is stomach or intestinal pain, which can range from mild to severe and vary from person to person.

There are several reasons why someone may experience stomach pain when on a ketogenic diet:

- Dehydration: The transition to a ketogenic diet can lead to dehydration, as the body moves from using glycogen and carbohydrates to using fat and ketones. It is important to drink plenty of water and ensure adequate electrolyte intake.

- Gut Flora Imbalance: The ketogenic diet includes foods that are high in fat and protein, such as meats, eggs, cheese, avocados, and nut butter. This change in diet can disrupt the balance of gut bacteria, leading to bloating and other digestive issues.

- Consumption of MCT Oil and Sugar Alcohols: Medium-chain triglyceride (MCT) oil and sugar alcohols are commonly used on a ketogenic diet. However, excessive consumption can lead to bloating, nausea, diarrhea, and cramps.

- Food Intolerances: The ketogenic diet may introduce new foods that an individual is intolerant to, such as artificial sweeteners, dairy, or high FODMAP foods like cauliflower, broccoli, and onions.

- Inadequate Water Intake: The ketogenic diet can lead to increased water loss, and insufficient water intake can contribute to constipation and bloating.

- Improper Fiber Intake: A sudden change in fiber intake, either an increase or decrease, can cause bloating. It is important to include fiber-rich foods, such as low-carb vegetables, in the diet.

It is important to note that the stomach pain associated with the ketogenic diet is usually temporary and can be managed by staying hydrated, adjusting the diet, and giving the body time to adapt to the new way of eating. However, if the pain persists or becomes severe, it is advisable to consult a healthcare professional.

Dehydration

• Glycogen, the stored form of carbohydrates, binds to water in the body. When you reduce your carb intake, glycogen levels drop, and water is excreted.
• High insulin levels, typically seen in high-carb diets, cause water retention by inhibiting sodium excretion. The keto diet lowers insulin levels, allowing excess fluid to be released.

As a result, you may experience symptoms such as stomach pain, headaches, lethargy, nausea, brain fog, and low motivation. To combat dehydration, it is crucial to increase your water intake. Aim to drink an ample amount of water throughout the day, and consider adding salt to your meals and drinks. Additionally, ensure you are consuming enough fat during this transition period.

It is also worth noting that the keto diet can lead to an electrolyte imbalance, which can contribute to dehydration and muscle cramps. Electrolytes such as calcium, magnesium, potassium, and sodium are essential for proper body function. Include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet. If symptoms persist, consult a doctor or dietitian, who may recommend supplements or dietary changes.

Stomach pain during transition to ketosis

The ketogenic diet is a low-carbohydrate, high-fat, and moderate-protein diet. It aims to induce ketosis in the body to burn more body fat. Ketosis is a metabolic process where the body burns fat for energy instead of carbohydrates. This diet typically involves reducing carbohydrate intake to 20-50 grams per day, which can be a significant change for the body and may lead to withdrawal-like symptoms.

Stomach pain is a common issue experienced by people transitioning to a ketogenic diet. This pain can range from mild to severe and is often accompanied by other symptoms such as nausea, constipation, headaches, and fatigue. The good news is that there are ways to manage and alleviate these symptoms. Here are some strategies to deal with stomach pain during the transition to ketosis:

• Drink plenty of water: The keto diet can lead to rapid water loss, increasing the risk of dehydration. Drinking ample water is crucial for optimal health and can help reduce symptoms of dehydration, such as fatigue and muscle cramps.
• Replace electrolytes: The keto diet typically involves reducing carbohydrate intake, which lowers insulin levels. As a result, the kidneys release excess sodium, leading to electrolyte imbalances. Include salt in your meals and drinks, and consume potassium-rich, keto-friendly foods like leafy greens and avocados.
• Increase your fat intake: Eating enough fat is essential on a ketogenic diet, as it is the primary fuel source. Increasing your fat intake can help reduce cravings and keep you feeling satisfied.
• Gradually reduce carbohydrates: Instead of abruptly eliminating carbohydrates, try reducing them slowly over time. This gradual transition may make it easier for your body to adapt and reduce the intensity of stomach pain.
• Practical and mental strategies: Remind yourself of the benefits you are seeking, such as increased energy and improved focus. Remember that stomach pain during the transition to ketosis is common, and give your body time to adjust.
• Address food intolerances: The keto diet may introduce new foods to your diet, and some people may experience digestive issues or allergic reactions. Identify and eliminate potential trigger foods, and gradually reintroduce them to pinpoint the source of discomfort.
• Manage fiber intake: The keto diet may lead to changes in fiber intake, either by reducing or increasing it. Too much or too little fiber can contribute to bloating and stomach discomfort. Adjust your fiber intake and choose fiber-rich vegetables to support digestion.
• Limit MCT oil and sugar alcohols: Medium-chain triglyceride (MCT) oil and sugar alcohols are commonly used on a keto diet but can cause bloating, nausea, and diarrhea if consumed in excess. Introduce these gradually and monitor your body's response.

While the transition to ketosis may be challenging, the strategies outlined above can help manage stomach pain and other symptoms. Remember to listen to your body and seek professional advice if symptoms persist or become concerning.

Keto flu

The keto flu is a collection of symptoms experienced by some people when they first start a ketogenic diet. The symptoms can feel similar to the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates.

Reducing your carb intake forces your body to burn ketones for energy instead of glucose. Ketones are byproducts of fat breakdown and become the main fuel source when following a ketogenic diet. This switch to burning fat for energy is called ketosis.

Signs of the keto flu may start within the first few days of cutting back on carbs. Symptoms can range from mild to severe and vary from person to person. Some of the most frequently reported symptoms include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Fatigue
• Headaches

The keto flu can last a week or less but may persist for up to a month in extreme cases. However, depending on your genetics, you may never experience the keto flu.

• Drink plenty of water: Staying hydrated helps with symptoms like fatigue and muscle cramping.
• Replace electrolytes: Include potassium-rich, keto-friendly foods like leafy greens and avocados in your diet.
• Get enough rest: Lack of sleep can cause levels of the stress hormone cortisol to rise, negatively impacting your mood and making keto-flu symptoms worse.
• Avoid strenuous activities: Light activities like walking, yoga, or leisurely biking may improve symptoms.
• Eat enough fat and carbohydrates: Eating enough fat, the primary fuel source on the ketogenic diet, will help reduce cravings and keep you feeling satisfied.
• Cut out carbs slowly: Gradually reduce your carb intake while increasing your fat and protein intake to make the transition smoother.

High-fat foods

The keto diet is high in fat, with 65-90% of calories coming from fats. This is a significant shift from a standard diet, and it can take time for your body to adjust. The transition period can be challenging, and you may experience what's known as the "keto flu," which includes symptoms such as stomach pain, nausea, fatigue, and muscle soreness.

Fat is slower to digest than carbohydrates, and the body needs to work harder to break it down. For some people, this can lead to digestive issues such as diarrhoea, constipation, and stomach pain. Additionally, the keto diet restricts many foods that are high in potassium and fibre, which are essential for gut health and regular bowel movements.

To minimise stomach issues when increasing your intake of high-fat foods on keto, it's important to:

• Ensure you're getting enough electrolytes, especially sodium, potassium, and magnesium.
• Stay hydrated by drinking plenty of water.
• Include plenty of fibre in your diet through nuts, seeds, leafy greens, and cruciferous vegetables.
• Be mindful of dairy consumption, as it is known to cause gastrointestinal upset for some people.
• Gradually increase your fat intake rather than making a sudden shift.
• Choose healthy, whole-food sources of fat, such as nuts, avocados, olive oil, and coconut oil.

Remember that everyone's experience with the keto diet is unique, and it's always a good idea to consult with a healthcare professional before making significant dietary changes.

Electrolyte imbalance

Stomach pain is a common symptom of the "keto flu", a collection of symptoms experienced by some people when they start a ketogenic diet. This is caused by the body adapting to a new diet consisting of very few carbohydrates.

One of the causes of keto flu is an electrolyte imbalance. Electrolytes are substances that carry electrical signals between the body's cells. They are obtained from food or drink and are necessary for the proper functioning of the heart, muscles, and nerves. When a person restricts carbohydrates in their diet, their kidneys shift from retaining water and sodium to releasing both at a faster rate. This can lead to dizziness, brain fog, headaches, and constipation, among other symptoms.

To prevent or correct an electrolyte imbalance, it is important to replenish sodium, potassium, and magnesium. Sodium is the most important, followed by potassium, and then magnesium. These electrolytes can be obtained through food or drink. For example, sodium can be obtained by salting food to taste or drinking bouillon, while potassium can be obtained by eating spinach, avocados, or mushrooms. Magnesium is essential for over 300 processes in the body and can be obtained through supplements or food sources such as spinach and avocados.

It is also important to note that drinking too much water can flush out electrolytes, so it is recommended to drink to thirst rather than aiming for a specific amount.

Frequently asked questions