Keto Poop: What's Normal And What's Not?

The ketogenic diet is a low-carbohydrate, high-fat diet that has become increasingly popular in recent years. While it may be an effective way to lose weight, it can also lead to some unpleasant side effects, including constipation, diarrhea, and other digestive issues. So, will your poop look weird if you start keto? The answer is maybe. Some people experience no change in their bowel movements, while others find that their poop becomes darker, smellier, and less frequent. Others still may find themselves running to the bathroom more often, with looser stools that can be difficult to control. These changes are usually temporary as your body adjusts to the new diet, but if they persist, it may be a sign that keto is not the right diet for you.

Poop may be less frequent

Constipation is a common side effect of the keto diet. This is due to the low-fibre content of the diet, as well as the body's adjustment to fewer carbs and more fat.

Constipation is defined as having three or fewer bowel movements per week. It can also cause stools to become hard and lumpy, and difficult to pass.

The keto diet drastically reduces carbohydrate intake, which typically falls somewhere between 20 to 50 grams per day. In contrast, the Dietary Guidelines recommend a daily intake of 225 to 325 grams of carbohydrates, based on a 2,000-calorie diet.

High-fibre foods like fruits, whole grains, legumes, and starchy vegetables are either off-limits or significantly restricted on the keto diet. This can lead to a deficiency in fibre, which is essential for maintaining healthy bowel movements.

However, it's important to note that not everyone who follows the keto diet experiences constipation. For some, the transition to a high-fat, low-carb diet may result in more frequent bowel movements or even diarrhoea.

If you're experiencing constipation on the keto diet, there are a few things you can try:

• Increase your intake of fibre-rich, keto-friendly foods such as non-starchy vegetables, berries, nuts, and seeds.
• Stay hydrated by drinking plenty of water. Dehydration can contribute to constipation.
• Get regular exercise, such as going for a brisk walk after meals.
• Practise bowel training, a method where you train your body to pass stools at the same time every day.

If constipation persists for more than three weeks, it's recommended to consult a doctor. They can work with you to find the best treatment and ensure there are no underlying medical issues.

Poop may be smaller in size

The keto diet is a very high-fat, very low-carb, moderate-protein eating pattern. This means that your body will be getting far less fiber than it is used to. Carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet, and these are off-limits or restricted for those following a keto diet.

Fiber adds bulk to your stool, so with less fiber, you will likely experience smaller stools. This is not ideal, as ideal poop is soft but formed, not too loose and not too solid.

To combat this, you can try to eat more fiber-rich foods, such as non-starchy vegetables, berries, avocado, broccoli, and chia seeds. You can also try taking a fiber supplement like psyllium husk.

In addition, drinking plenty of water and taking a magnesium supplement can help with constipation, which is a common side effect of the keto diet.

If you are experiencing smaller stools on the keto diet, it is likely due to the reduced fiber intake. By increasing your fiber intake and staying hydrated, you may be able to achieve more ideal bowel movements.

Poop may be lighter in colour

The high-fat content of the keto diet may cause your poop to be lighter in colour. This is due to the high fat content of the diet, which can be difficult for your body to digest and lead to malabsorption. Some of the fat may be not broken down properly and excreted in your poop, resulting in lighter-coloured stools.

Additionally, the keto diet can cause a decrease in fibre intake, as high-fibre foods like fruits, whole grains, and starchy vegetables are limited or restricted. Fibre adds bulk to your stool and helps keep you regular, so a lack of fibre can lead to constipation and lighter-coloured stools.

The keto diet can also impact the composition of your gut microbiome, which has implications for digestion. The diet can cause changes in the bacteria in your gut, which could lead to lighter-coloured stools and looser stools due to poor digestion.

If you are experiencing lighter-coloured poop while on the keto diet, it is important to ensure that you are staying adequately hydrated and consuming enough fibre. You may also want to consider adding more high-fibre, keto-friendly foods to your diet, such as non-starchy vegetables, berries, avocado, broccoli, and chia seeds.

If your poop remains lighter in colour for an extended period of time or if you experience any other concerning symptoms, it is recommended to consult with a doctor or registered dietitian. They can help you make adjustments to your diet or recommend additional treatments to address the issue.

Poop may smell worse

The high-fat content of the keto diet can cause your poop to smell worse. This is because eating a lot of high-fat foods makes stool move more slowly through the gastrointestinal tract. As a result, the stool sits in your system for longer and can putrefy more easily, particularly if you're eating lots of protein.

Some people have reported that their bowel movements are more pungent when they start the keto diet. This is likely due to the increased time it takes for the stool to pass through the body, which can lead to the stool putrefying and giving off a stronger odour.

In addition, the high-fat content of the keto diet can also cause digestive issues such as constipation and diarrhea, which can further contribute to the odour of the stool. The decrease in fiber intake associated with the keto diet can also lead to changes in the gut microbiome, which can affect the smell of the stool.

It's important to note that these issues are usually temporary and can be mitigated by increasing water and electrolyte intake, as well as adding more fibre-rich foods to the diet. However, if the issues persist, it may be necessary to consult a doctor or make dietary changes.

Poop may contain blood

Seeing blood in your stool can be alarming, but it's important to stay calm and assess the situation. If you notice bright red blood in your toilet bowl after starting the keto diet, there are a few possible explanations and solutions you should be aware of.

Firstly, it is important to consult a doctor, especially if the problem persists or worsens. A doctor will be able to assess your situation and recommend the necessary investigations and treatments. They may advise you to increase your fibre intake and consume more water, as well as recommend laxatives to reduce strain during bowel movements.

One possible explanation for the presence of blood in your stool is haemorrhoids. Haemorrhoids are swollen veins in the anal canal that become inflamed due to straining or prolonged sitting on the toilet. This can be a result of constipation, which is a common side effect of the keto diet due to the limited amount of fibre from whole grains and fruits.

Another potential cause of blood in your stool could be a sudden influx of saturated fat in your diet. The keto diet is high in fat, and this increase in fat intake can lead to malabsorption, resulting in steatorrhea, a type of diarrhoea with loose, watery stools. This can also be caused by artificial sweeteners and sugar alcohols commonly found in keto products.

Additionally, the keto diet may affect your gut microbiome by reducing the abundance of good bacteria, leading to digestive issues such as inflammation and diarrhoea. This change in gut bacteria can also contribute to the presence of blood in your stool.

To alleviate these issues, it is recommended to increase your fibre intake, consume more water, and introduce more vegetables into your diet. You may also need to reduce the amount of fat you are consuming and consider taking digestive enzymes or electrolyte supplements. Making these changes can help soften your stools and regulate your digestion.

Remember, it is always best to consult a healthcare professional if you have any concerns or if the blood in your stool persists. They can provide personalised advice and recommendations based on your individual situation.

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