As the keto diet gains popularity, scientists explain what we do and don’t know. Ketogenic diets: Side effects, attitude, and quality of life. Long-term effects of a ketogenic diet in obese patients. Ketogenic diets and chronic disease: Weighing the benefits against the risks. health-information/digestive-diseases/constipation 2020 – 2025: Make every bite count with the Dietary Guidelines.You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. nonstarchy vegetables, including greens, broccoli, asparagus, and cauliflowerįinally, it’s important to make sure you drink enough water.It’s essential to make sure you’re regularly eating keto-friendly, high fiber foods like: Also, they’re typically low in fiber, which you need to keep your gut in good working order. Processed foods usually do not provide much nutritional value. Eating a lot of processed meals and fast foods can put extra stress on your GI system. But you may be more likely to stick with the diet if you have fewer side effects.Īnother way to prevent constipation with the keto diet is to make sure the fats and proteins you eat come from whole foods. This approach can take a bit longer for you to reach ketosis. One way you can prevent constipation is by introducing the keto diet gradually.įor instance, you can start off with a daily carb intake on the higher end, around 50 g, and then slowly reduce your carb intake as your digestive system adjusts.
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How to prevent constipation on the keto diet Some of these products are high in carbs, which can derail your efforts on the keto diet. While over-the-counter stimulants may help, it’s best to talk with a doctor before taking any fiber supplements or laxatives. They can work with you to find the best treatment. If your constipation is not better after 3 weeks, be sure to make an appointment with a doctor. Try bowel training, a method where you pass stools at the same time every day.Add more fiber-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, and berries.If your constipation continues to be an issue, try one of these home remedies: As your body adjusts to digesting more fats and fewer carbs, your constipation may get better. If you’re new to the keto diet, you may find that your constipation only lasts a few days to a few weeks. That’s why you do not want it to go unchecked for too long. Long-term constipation can lead to complications, including anal fissures, hemorrhoids, and abdominal pain. It’s best to aim for nutritious, high fiber, keto-friendly foods like:Ī person following a keto diet can enjoy small amounts of lower carb fruits like raspberries as long as their total carbohydrate intake remains under 50 g or whatever amount is needed to maintain ketosis. While only about 5 to 10 percent of the food you eat on the keto diet is made up of carbs, the key is to make sure you’re eating the right kind. Not consuming enough low carb, high fiber foods Since higher carb, fiber-rich foods like fruits, whole grains, and starchy vegetables are off limits or significantly restricted for those following a keto diet, it can be a challenge to get enough fiber in the diet.įiber is essential for maintaining healthy bowel movements, so if a person following a keto diet is not consuming enough fiber from keto-friendly foods like nonstarchy vegetables, they may experience digestive issues like constipation. This is far less than the Dietary Guidelines’ recommendation of 225 to 325 g of carbs, based on a 2,000-calorie diet. When you follow the keto diet, you typically only eat 20 to 50 grams (g) of carbs each day. Plus, some people may have a hard time transitioning to the very high fat content of the diet, which can also cause GI upset. However, when you follow the keto diet, your carbohydrate intake is drastically reduced.īecause carbohydrates like fruits and whole grains are some of the most common sources of fiber in the diet, transitioning to this low carb way of eating can lead to digestive issues like constipation. All three play important roles in health. Our bodies are designed to digest three macronutrients: carbs, fats, and protein. 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: Adjustment to fewer carbs and more fat Why does the keto diet cause constipation?
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