Changing to a keto diet can affect your bowel movements, and side effects include weight loss and the keto flu. Another side effect of the keto diet that many people experience is constipation. Constipation can be uncomfortable and even painful, and it can also lead to other health issues if left untreated. In this article, we'll examine why the keto diet can cause constipation and what you can do to treat and prevent it.
Why Does the Keto Diet Cause Constipation?
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Lack of dietary fibre
Fibre is crucial in healthy digestion. Unfortunately, many keto-friendly foods, such as meat, cheese, and eggs, are low in fibre. Lack of fibre makes it harder for the body to pass stool, and it can lead to constipation. -
Dehydration
The ketogenic diet can also lead to dehydration, contributing to constipation. The keto diet prompts your body to enter a state of ketosis, which uses fat as fuel rather than carbohydrates. This process can lead to increased water loss, as the body excretes more water when it burns fat. -
Lack of Physical Activity
Exercise is essential for maintaining healthy digestion. Unfortunately, many people who follow the keto diet do not engage in regular physical activity, which can contribute to constipation. Lack of exercise can slow digestion and make it harder for the body to pass stool.
How to Treat Keto Constipation
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Add Keto-Friendly High-fibre Foods to Your Meal Plan
The easiest way to treat constipation on the keto diet is to add high-fibre foods to your meal plan or keto shopping list. Keto-friendly high-fibre foods include leafy greens, nuts and seeds, and low-carb vegetables such as broccoli and cauliflower. -
Consume Snacks Sweetened with Sugar Alcohols
Erythritol and xylitol are popular sugar alcohols that help alleviate constipation by drawing water into the bowel and softening stool. However, be mindful of your intake as high amounts of sugar alcohols may cause digestive discomfort. -
Increase Your Water Intake
As mentioned earlier, dehydration can contribute to constipation on the keto diet. Drinking more water can help soften stool and make it easier to pass. -
Add More Fat to Your Diet
Increasing your fat intake can also help alleviate constipation on the keto diet. Healthy fats such as avocado, olive, and coconut oil can help lubricate the bowel and make it easier to pass stool. -
Limit Intermittent Fasting
Intermittent fasting is a widespread practice among people following the keto diet but can also contribute to constipation. Limiting your fasting period or adjusting your eating window may help alleviate constipation. -
Incorporate Exercise Into Your Day
Regular physical activity can help stimulate the bowel and promote healthy digestion. Adding an exercise routine to your lifestyle can alleviate constipation on the keto diet.
How to Prevent Keto Constipation
Consuming high-fibre foods, drinking plenty of water, and engaging in regular physical activity are essential. Consider taking a fibre supplement such as psyllium husk, xanthan gum, Oat Fibre, or probiotics to support healthy digestion.
The Keto Flu
The keto flu is a well-known side effect many experiences when they first start the keto diet. It can cause symptoms such as fatigue, headaches, and digestive issues, including constipation. The keto flu usually lasts a few days to a week and can be alleviated by staying hydrated and consuming electrolytes.
Keto Constipation FAQ
Can the Keto Diet Cause Constipation?
The keto diet can cause constipation, especially if you are not consuming enough fibre or water.
What Helps Constipation on Keto?
To help alleviate constipation on the keto diet, add high-fibre foods, drink more water, increase your fat intake, and engage in regular physical activity. Consider taking a fibre supplement or probiotic to support healthy digestion.
How Often Should You Poo on the Keto Diet?
The frequency of bowel movements can vary from person to person but have at least one per day. If you are experiencing constipation on the keto diet, it's essential to address it promptly to prevent further health issues.
Is Keto Dangerous for Digestive Health?
No evidence suggests that the keto diet is inherently dangerous for digestive health. However, it's essential to include a variety of nutrient-dense foods and a balanced variety to support healthy digestion.
Conclusion
Constipation can be a frustrating and uncomfortable side effect of the keto diet. Adding high-fibre foods, drinking more water, increasing your fat intake, and engaging in regular physical activity can all help alleviate constipation on the keto diet. By following these tips and taking care of your digestive health, you can enjoy the many benefits of the keto diet without experiencing constipation or other digestive issues. If you want to explore more details on keto constipation, I'd recommend reading this Reddit post.
