10 Remedies For Constipation On Keto Diet & Why It Happens

keto constipation

Are you enjoying the keto diet, but struggling with constipation? It can be a daunting experience for those who are pretty regular, and suddenly find themselves backed up on the keto diet.

In this article we will talk about some of the reasons you may be constipated on a keto diet, and what you can do about it.

If the keto diet is supposed to improve your health, what causes your GI tract to react to this high-fat, low-carb way of eating? 

Here are some of the main reasons you may experience constipation while following the keto diet.

#1. Adjustment to fewer carbs and more fat.

Our bodies are designed to digest three macronutrients: carbs, fats, and protein. 

While eating too many carbs typically isn’t recommended if you’re trying to lose weight, cutting back on your carb intake too quickly can put your GI tract into a stressed state.

When you switch to a keto diet, your body has to adjust from digesting a heavy load of carbs to digesting a lot of fat. 

It can take a while for your gut to get used to breaking down more fat than it’s been used to.

#2. Not Consuming Enough Fiber

When you follow the keto diet, you typically only eat 20 to 50 grams of carbs each day. 

This is far less than the dietary guidelines recommendation of 225 to 325 grams of carbs,

based on a 2,000 calorie diet. Also, healthy carbs such as fruits and whole grains contain fiber. 

When you cut back on these foods, you’re no longer getting the appropriate amount of fiber in your diet that you need to keep your bowel movements regular.

#3. Lack of Prebiotic Fiber.

You may not be getting enough prebiotics and probiotics in your diet. Prebiotics are soluble fiber that we don’t digest. 

Prebiotics also support our metabolic, immune, and cognitive health, and also help keep our bowel movements healthy.

We recommend taking a prebiotic and probiotic supplement for addressing this issue.

#4. You might be dehydrated.

Sometimes constipation is caused simply by not drinking enough water throughout the day. 

In fact, dehydration is one of the most common causes. Even mild dehydration can cause constipation.

Water helps to hydrate the colon and keeps the stools soft to pass through more easily. 

Also, add a pinch of Himalayan salt to your water, which is an essential electrolyte, and helps get the water to your cells more efficiently, keeping your cells more fully hydrated.

#5. You might not be getting enough physical movement.

One of the benefits of regular physical activity is that it increases gut motility. This means that by moving your body, you are also stimulating your bowels to move. 

Additionally, exercise reduces transit time in the intestines which is the time between bowel movements. 

So be sure to get up and move throughout the day. Even a short walk can help significantly with constipation. 

If you’re new to the keto diet, you may find that your constipation only lasts a few days to a few weeks. 

As your body adjusts to digesting more fats and fewer carbs, your constipation may get better.

If your constipation continues to be an issue, here are a few remedies you can try:

Remedies For Keto Constipation

  • Eat more low starchy fibrous vegetables each day.
  • Eat small amounts of fermented foods with your meals.
  • Consider taking quality prebiotic and probiotics. 
  • Consider a magnesium supplement, such as magnesium citrate, which can help to move the bowels.
  • Try including chia seeds or flax seeds in your diet.
  • Drink coffee or tea, which can stimulate bowels.
  • Try removing nuts from your diet, as these can be binding for some people.
  • Be sure to chew your food thoroughly and eat in a relaxed state.
  • Drink lemon water mixed with apple cider vinegar. When you first wake up, make a cup of hot lemon water mixed with 1 teaspoon of apple cider vinegar.
  • Get some exercise, move your body throughout the day.

How can you prevent constipation from happening on a keto diet?

One of the best ways you can prevent constipation is by introducing the keto diet gradually.

For instance, you can start off with a daily carb intake on the higher end, around 50 grams, and then slowly reduce your carb intake as your digestive system adjusts.

This approach can take a bit longer for you to reach ketosis. But you may be more likely to stick with the diet if you have fewer side effects.

Another way to prevent constipation with the keto diet is to make sure the fats and proteins you eat come from whole foods. 

Eating a lot of processed meals and fast foods can put extra stress on your GI system.

Processed foods usually don’t provide much nutritional value. 

Also, they’re typically low in fiber, which you need to keep your gut in good working order.

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