Keto Constipation

After starting the keto diet regime, there is a high chance of getting constipation. David and I started this diet together and after a while, we have found an issue with it.

You can call it a side effect. Constipation. People following the diet or someone new to this should know it is nothing unusual if you are suffering from constipation during your keto diet.

There is nothing to be scared of or worry about if there are signs of constipation cause it is simply the reaction of the body to the sudden cut down of carbs and an increase in fat.

Is the Keto diet safe?

The first question that comes to your mind is the safety of the keto diet. It is safe. I mean there hasn’t been a case where a person is facing a serious health issue because of the keto diet.

There is a claim among people that the brain needs glucose for proper functioning and the keto diet does not meet this requirement, however, this not the case as the brain does not need much glucose. 30 – 50 gms of glucose are needed which is synthesized by the body from dietary protein fibers.

Another question that arises in our minds is that apart from the glucose needed by the brain, there are muscles that also require glucose to function and produce energy. What about that?

Yes, the body takes up time adapting to keto after which the brain takes 75% of its energy needs from ketones and the rest 25 % is taken from glucose which can be synthesized from dietary proteins as discussed earlier.

The need for reducing dairy product intake.

One of the main things to keep in mind during keto diet is holding off on dairy products. This is because foods such as butter, yogurt, cheese which are generally on the no go list in restrictive diets but are a rich source of fat for the keto diet.

The only problem is these foods have high lactose(a naturally produced sugar that is hard to digest for most people).

The National Institute of Health conducted research in which 75% of the population has a problem digesting dairy products because of lactose. It causes intestinal health issues often leading to inflammation in some cases.

This does not mean that these food products should be avoided, we can have these in moderation and always keep a check.

The basic reason for the keto constipation

When we are crossing out the carbohydrate providing foods in keto which we were used to having before, we are also missing out on all the insoluble fibers found in wholesome foods, grains, fruits and vegetables which add bulk in the gastrointestinal tracts in our body and maintains its smoothness.

When we cut out carbs drastically the minimum amount fiber needed for a healthy bowel movement in a normal human body is 25gms.

The causes of keto diet constipation

Keto is supposed to make us healthy and efficient however the adjustment of our body to more fats than in normal diet causes some problems and irritation in the gastrointestinal tract.

Here are the main reasons :

A sudden intake of a large number of fats and fewer carbs:

The main reason which leads to keto constipation is the absence of carbs. You see our body used to break down a bulk amount of carbs which is replaced by fats.

This adjustment of breaking down a large amount of fat by the body and its absorption in the gut takes time. Hence, constipation and irritability occur.

Less fiber:

The less amount of fiber also causes improper bowel movements stimulating constipation. When we cut down on carbs the bulk of fiber that is present in the food also decreases. Hence, the need for fibers in the diet. Vegetables and fruits are an excellent source of fibers.

Preventing constipation

we have always heard the notion or phrase “prevention is better than cure” and hence we should follow these methods.

Proper intake of fibers

This is a bit tricky. It is best if you discuss with your nutritionist on how to obtain your daily dose of fiber to avoid keto constipation. Make sure you eat fresh produce that is prescribed by the dietician daily. Note that this is different for different people.

Staying hydrated

staying hydrated is one of the key remedies for any digestive tract problems or constipation. The same goes for keto constipation. Drink plenty of water and juices to keep your hydration in check.

Use of oils

Medium-chain triglycerides or MCTs are easily absorbed and hence choose the oils wisely in food. Coconut oil, palm kernel oils are some of the best sources of MCTs

Magnesium supplement

Magnesium is said to be a laxative which relaxes the bowel and draws water into the intestines. It’s a mineral highly effective for keto constipation. There are several magnesium citrate supplements present in the market for keto constipation.

Also add the proper amount of salt in your diet.

Bottom Line

Keto diet gives us a load of health benefits but there are also some issues that come along with the diet. One of the major issues with this diet is constipation. We should not get worried or panic as these are normal for someone following the keto. The first thing we should do while starting a keto regime is to consult an experienced nutritionist or dietician and follow the respective food or steps.

Another thing to remember is that constipation is not the only side effect of the keto diet. One can face other problems like heart palpitations, bad breath and sometimes reduced physical performance so it is advised to consult a practiced physician when these symptoms don’t stop irrespective of taking the required measures as discussed in this article.

The remedies are foolproof and work most of the time so its nothing to be scared about. Maintain the diet properly and follow a healthy routine. Works wonders every time.