Ketogenic Diet Causes Constipation?
Constipation on a ketogenic diet is a common occurrence after a significant reduction in carbohydrates and an increase in healthy fat intake. This article will focus on the causes of ketogenic constipation and how to adjust your diet to relieve this discomfort.
Ketosis is not the only thing that can cause constipation; any diet that is deficient in certain nutrients can lead to constipation. Therefore, if you are following a ketogenic diet during which you consume a balanced diet, you will most likely not experience adverse reactions of constipation or diarrhea.
However, if you suddenly switch from a traditional diet to a ketogenic diet and notice a change in your stool pattern or a decrease in frequency, your diet may be lacking in certain nutrients or there may be some other problem that is causing constipation.
Why Does a Ketogenic Diet Cause Constipation
There are many causes of ketogenic constipation, and the following are the most important influencing factors:
1. Too little or too much fiber in the diet
In a traditional diet structure based on grains, we will take in enough fiber. And dietary fiber promotes intestinal motility and supports microbial ecological balance in the intestine.
A ketogenic diet contains very few carbohydrates, which can easily lead to a severe lack of fiber intake. Without the support of fiber, intestinal motility is slowed and the microbial balance in the gut is disrupted, making it difficult to move stool efficiently.
After understanding the importance of fiber, many people will think that they eat a lot of fiber to ensure normal bowel movements. However, this practice also tends to aggravate the symptoms of constipation.
Dietary fiber absorbs water and expands, stimulating bowel movements and producing bowel movements. If you eat too much fiber in a short period, the water in the intestines is not enough to absorb the fiber, it will make the stool dry and difficult to discharge, resulting in constipation. So dietary fiber is not the more you eat, the better.
The main sources of fiber in the ketogenic diet are vegetables and some fruits that do not contain a lot of starch. You can adjust the consumption of these foods according to your body’s condition so that you can eventually maintain normal bowel movements.
2. Lack of essential trace elements
Another important reason for constipation on a ketogenic diet is the lack of essential micronutrients in the body. Trace elements are the most neglected in any diet. Compared to protein and fat, which are the body’s most needed energy sources, micronutrients such as vitamins and minerals account for a small percentage of the body’s nutrient requirements.
However, micronutrients play a very important role in our health. About 100 micronutrients are needed in cells to maintain the proper functioning of body systems. The main role in intestinal motility is played by electrolyte minerals (especially magnesium). Inadequate magnesium intake can lead to constipation, which is why we find magnesium hydroxide ingredients in many over-the-counter laxatives.
Magnesium-rich foods include avocado, broccoli, spinach, kale, cabbage, and long-leaf lettuce. The ketogenic diet focuses more on nutrient-dense vegetables, meats, and fats, which are all great sources of vitamins and minerals.
3. Intestinal flora imbalance
There are trillions of microorganisms in our intestines (more than 99% of which are bacteria) that make up a microecology, and maintaining this ecological balance is extremely important for good health. Among so many microorganisms, good bacteria help us to clean and digest food residues and promote the excretion of toxic substances. Bad bacteria, on the other hand, cause chronic inflammation in the body, leading to various acute and chronic diseases.
Therefore, feeding and breeding “friendly” microorganisms can help maintain a healthy gut, prevent constipation, and promote detoxification. At the same time, starving bad microbes can reduce inflammation and promote good health. Eating a diet high in prebiotic fiber will keep the intestinal flora balanced and will stimulate the growth of healthy microbes.
In addition, inulin derived from lettuce root is a prebiotic-rich dietary fiber supplement, which is one of the best prebiotic fibers, especially for bifidobacteria and lactobacilli, and can be very effective in preventing and relieving constipation on a ketogenic diet.
4. Eating too little
Many people will deliberately reduce the number of meals when they first start a ketogenic diet, especially those who aim to lose weight. Eating large amounts of food can make it difficult for your body to produce enough fecal matter for regular bowel movements.
Therefore, even if you want to lose weight fast with a ketogenic diet, you should not strictly control your calorie intake. The body needs a certain number of calories to maintain normal metabolism. You can get enough calories by increasing your intake of vegetables and healthy fats without interfering with your ability to enter a ketogenic state to burn fat. These foods are rich in dietary fiber and a variety of essential micronutrients that keep the gut healthy.
5. Other potential causes
Other common causes of ketogenic constipation include drinking too little water and eating certain foods that your body is intolerant or allergic to. Soluble dietary fiber combines with water to help soften stool, add bulk, and stimulate bowel movements. Not getting enough water can easily cause dry stools.
Constipation symptoms can also be exacerbated if your body is intolerant to certain foods, or if they are not digested and absorbed properly. Very common is lactose intolerance, which can lead to intestinal distress, bloating, and difficulty passing stools. So, as you practice the ketogenic diet, make sure that there are no intolerant ingredients or allergens in your food and that you are consuming adequate fluids.
How to Fix Constipation Caused by the Ketogenic Diet
If you are new to the ketogenic diet and experience some adverse reactions including constipation ( keto flu ), this is a normal reaction of the body as it adapts to the switch from sugar to fat metabolism. Generally, these symptoms will lessen or disappear within a week or two. For constipation, you can try the following six methods to relieve it:
1、Eat enough fiber (including prebiotics)
For most adults, you need to consume 25-35 grams of fiber per day to ensure a healthy frequency of bowel movements. In a ketogenic diet, avocados, broccoli, and Brussels sprouts are all great sources of soluble fiber with very low carbohydrate content. Insoluble dietary fiber sources include cauliflower, asparagus, spinach, kale, nuts, and okra. You can also supplement prebiotic fiber, such as “inulin” and inulin supplements, to help balance the micro-ecological balance in the intestinal tract.
2、Ensure enough water
Water is essential to help soften and move stools, so inadequate fluid intake can increase the chances of ketogenic constipation. Therefore, an adult should drink 3 liters of water or soup-like liquids per day, which means about 5*600 ml of mineral water bottles. Heavy people need more water.
3、Avoid foods that may cause allergies or intolerances in the body
Gluten and lactose are two common nutrients that can cause allergies and intolerances. If you determine that you are sensitive to them and find that constipation has set in, then remove foods containing gluten and lactose from your ketogenic diet or replace them with other foods. For example, avoid cheese, cream, yogurt, etc. Instead, eat other high-quality proteins and fats such as coconut oil, avocado, extra virgin olive oil, etc.
4、Appropriate exercise
Exercise is one of the solutions to many health problems, and the same goes for constipation. Studies have shown that inactivity is one of the most common causes of chronic constipation. Exercise does not necessarily mean going to the gym or participating in strenuous exercise of great physical strength, any form of exercise will help promote health. Even a half-hour walk after a meal, 20 minutes of yoga, or a bike ride are all great ways to exercise. Regardless of the diet, proper exercise is an effective way to improve health and reduce constipation.
5、Supplementation of probiotics
Taking probiotic supplements is like injecting more beneficial microorganisms into your intestines, which can help fight bad bacteria and maintain a healthy intestinal micro-ecology. Most of the probiotics on the market help relieve constipation, especially those supplements containing Lactobacillus and Bifidobacterium, such as inulin, which are more effective for constipation.
6、Supplement electrolytes ( especially magnesium )
The ketogenic diet is more difficult to ensure that the body intake of adequate amounts of electrolytes and minerals. Especially during the first week or two, your body is going through a metabolic shift and urination will increase significantly, and as a result, you will lose a lot of electrolytes.
If you find that you start to become constipated, you will need to eat more foods that contain magnesium, calcium, sodium, and potassium or a mixture of electrolytes to relieve your symptoms. A variety of leafy green vegetables, avocados, eggs, and lean meats are good sources of these nutrients.
7、Eat laxatives to relieve symptoms
If, after trying several of these methods, your constipation symptoms do not improve and become worse and longer, consider taking laxatives.
Conclusion
The ketogenic diet, both for weight loss and for improving health, is an effective way to look at it in the short term. Constipation on a ketogenic diet is not a difficult problem to solve, as long as you understand the causes of constipation and take effective measures to prevent or relieve the symptoms.