Ketogenic constipation: why it happens and how to fix it (2023)

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Ketogenic constipation: why it happens and how to fix it (1)

Switch from one based on carbohydratesstandard american dietGoing on a fat-based ketogenic diet leads to a big change in digestion. Keto constipation is commonSide effectthis transition. In this article we are going to break down some of them.mitooneSalvationconstipation and offers some science-backed strategies for keto constipation relief.

The myth of lack of fiber

Eliminate foods rich in carbohydrates such as cereals, vegetables andfruit, reduces fiber intake, and many people mistakenly attribute keto diet constipation to this "lack" of fiber.

However, contrary to what you may have heard, a lack of fiber does not cause constipation by default.

In fact, excess fiber can be one of the main causes of constipation.

A 2012 study published inworld journal of gastroenterologyconfirms that "cutting/reducing fiber intake reduces constipation and its associated symptoms." [1]

According to the study authors, the importance of fiber is based on dogma rather than clinical evidence. "The previous strong belief that the use of fiber to relieve constipation is just a myth," the authors reiterated.

The same study found that stopping fiber intake had a "very strong correlation" with reducing constipation, not more.

Are you constipated or do you just have less bowel movements?

A lot of people just confuse constipation on a keto diet with less poop.

This is because a well-formulated ketogenic diet is based on fat.keto meat,fat fish, mihealthy fatsthat provide your body with all the nutrients it needs in highly bioavailable formats. That means a lot less useless waste your body has to excrete.

On the other hand, non-keto foods like corn, beans, and many other high-fiber plant foods are often visible on the other side, which says a lot about how helpful (useless) they are to your body.

Excess fiber can cause so much mechanical stress that it ferments and heats up our intestines. This excess heat can damage heat-sensitive organs, particularly the reproductive organs. The fiber fermentation process also produces harmful gases and other chemical byproducts. [2]

“No convincing evidence of a protective effect of dietary fiber against colorectal polyps or cancer can be provided. Fiber has also not been shown to be beneficial for chronic constipation and irritable bowel syndrome,” explains the 2012 study mentioned above. “Often we choose to believe a lie because a lie repeated enough times by enough people will be accepted as the truth. We ask doctors to remain open."

(Video) How To Fix Keto Constipation

Now that we have definedfiber mythBefore we go to bed, let's take a really critical look at keto constipation relief.

How often should you poop on the keto diet?

Most people have less bowel movement when on the ketogenic diet because the body has less fibrous waste to eliminate. So how often should you poop on keto?

Once a day or more is a good frequency to record. Your bowel movements should be as light, if not lighter, than with your previous diet. if it's your bodycircadian rhythmit's healthy, expect these BMs to arrive at a predictable time each morning.

However, there is a transition period on keto when constipation is a common problem. Let's take a closer look at the reasons for this.

Ketogenic constipation: why it happens and how to fix it (2)

The most common causes of keto constipation

Constipation on a keto diet is likely caused by one or more of the following:

  • Your gut bacteria need time to adjust to a high-fat, low-fiber diet.
  • Your stomach acid has not yet adjusted to a higher fat intake.
  • Your bile production lags behind your increased need for bile
  • Your body has a hard time processing the extra protein
  • You unknowingly started eating oneflammable food
  • you are chronically dehydrated

Intestinal bacteria and constipation

when cuttingcarbsOn keto, carb-loving bacteria are likely to die off, and when they do, they must be replaced by fat-loving bacteria before normal digestive function can resume. [3]

Resetting gut bacteria has been shown to be a good thing, leading to reduced inflammation and symptoms of multiple sclerosis and epilepsy.4 5 6

However, constipation can occur during the transition. Add to encourage recolonization of healthy gut bacteriaketo yogurt, micured cottage cheese.

stomach acid and constipation

Protein provides vital structure for our bodies, but it can also be difficult for the body to break down. Each gram of protein is made up of long, network-shaped chains of amino acids. It's up to your body's stomach acid to break down proteins into smaller components. [4]

This process is inherent to all humans, but may be impractical for those on a low-quality protein diet. It may take some time for your body to respond to a diet that focuses on protein-rich meat.

Keep it up though: a growing body of evidence suggests that it has always beenFrom our caveman ancestors, our bodies were designed to eat meat.. [5]

Bile function and constipation

Bile acid is another important digestive fluid. While stomach acid breaks down protein, bile acid breaks down fat.

The ceto diet naturally containsmanyVonhealthy fats. Bile is produced in the liver and released from the gallbladder; The complexity of your "supply chain" means that it can take a while for supply to catch up with increased demand. [6]

(Video) Keto Constipation – Dr.Berg Explains Constipation on Keto Diet

Too much protein can cause constipation

Eating too much protein is one of the most common causes of constipation on a ketogenic diet.

If you stopped eating meat a few times a weekcarnivoreolion dietwhere you eat more than a pound of meat a day, don't be surprised if it takes a few weeks for your digestion to catch up.

Fortunately, there is an easy solution to this problem. Eat more fat. Remember that the ketogenic diet uses 70-80% of all calories as fat.

Choosechunks of fatty meat. Opt for high-fat cuts: Protein can help prevent the metabolic inefficiency that accompanies the conversion of protein to carbohydrates. [7]


When your body first transitions toCetosaYour body removes water that has been stored in your muscles and liver along with glycogen. [8]

While getting rid of unnecessary glycogen is a good thing, the whole process can have a laxative effect and lead to a lack of electrolytes. [9]

In other words, your transition to the keto diet could leave you dehydrated if you're not careful.

Be sure to drink plenty of water during this time as your water intake increases.SalElectrolyte intake and supplementation.

lack of nutrients

It can also be more difficult to adjust to the ketogenic diet if your body has an underlying nutritional deficiency. If you're low on vitamin A or vitamin D, you may have trouble regulating bile acid production.

More than 90% of Americans are deficient in vitamin D. About 80% of patients are treated with vitamin DCOVID has a vitamin D deficiency, for. [10]

nourishing% of population below its RDV
Vitamin D94,3%
Vitamin E88,5%
Vitamin K66,9%
vitamin a43%
Vitamin C38,9%
mangono data

How to avoid keto constipation

Now that we know what causes keto constipation, let's see what you can do to fix it.

  1. drink a lot
  2. Avoid inflammation and allergens.
  3. Keep your electrolytes up to date
  4. Try ox bile or HCL
  5. increase your exercise
  6. offal supplement

1. Stay hydrated

As we explained above, transitioning to keto can cause rapid water loss as your body burns through its glycogen stores and depletes the water that comes with it. Even your colon can become dehydrated. When this happens, the stool in the colon can be compact and difficult to pass. [11]

Drink a lot of water &SalEat plenty, as sodium is known to help your body maintain the fluid state it already has. Dr. Kiltz and other health experts recommend up to 2.5 liters of water per day. [12]

The color of your urine provides an easy way to monitor your hydration status at home; it should be light, not dark or light.

2-2.5 liters of water a day can be much more than what you are used to. Just remember that you can supplement your "plain" water intake with water-based beverages like coffee, tea, etc.bone broth.

(Video) How to STOP Constipation on a Low Carb Ketogenic Diet

Contrary to previous dogmaCoffee shopit is hydrating and counts towards daily water intake. [13]

Caffeinated beverages can also help combat constipation in other ways, most of which are mild natural laxatives. [14]

2. Avoid flammable and allergenic foods

In general, the ketogenic diet has anti-inflammatory effects. TOKetogenic Food Listcut out most unhealthy processed foods andindustrial vegetable oilswhile reducing plant-based foods with hightoxins and antinutrients.

But even certain keto foods can be inflammatory for some. Milk allergens are quite common and can arise when people eat large amounts of milk.keto cheese.

nuts on ketoare another popular food that can cause constipation. While they are high in fat and protein, they are also high in pro-inflammatory omega-6 fatty acids and plenty of fiber.

Ownerare another nutritious food that has the potential to be allergenic.

You can fix these potential issues by switching to raw andA2 Molkerei. But when in doubt, just cut it out. [15]

3. Keep your electrolytes up

Electrolytes are compounds that make water even more hydrating. Electrolytes also keep your muscles (including your intestinal muscles) working at full speed. The primary electrolytes are sodium, potassium, and magnesium.


Magnesium has an innate laxative effect. Unfortunately, soil depletion means that most foods don't contain as much magnesium as they used to. This means that most people have at least a mild magnesium deficiency. [sixteen]

Increase your earnings by onemagnesium citrateomagnesium glycinateAddition.

Ketogenic constipation: why it happens and how to fix it (3)
Swapping regular water for real bottled water is another viable way to supply your body with extra magnesium. [17]


In the early stages of ketosis, the kidneys excrete much more sodium than normal. Over time, this effect wears off, but in the meantime, it's important to get plenty of extra salt.

Dr. Kiltz recommends consuming around 12 grams of salt (equivalent to two teaspoons) per day while transitioning into full ketosis.

You can cut your salt intake to about 5 grams a day when you're out of keto flu territory.

4. Pruebe Ox Bile o HCL

OchsengallemiBetaine HCLthey are naturally occurring acids that can help your body digest dietary fats until your own bile production has enough time to catch up.

Ketogenic constipation: why it happens and how to fix it (4)

(Video) 💩 Keto and Constipation: 3 things to know

These supplements can also directly increase bile production. With more bile comes better absorption of vital nutrients and a lower risk of constipation. [19]

Ketogenic constipation: why it happens and how to fix it (5)
You can also try to eat a lot.Liver, as the choline in this organ meat superfood can help your body digest fat. [20] If it is resistant to the taste of fresh liver,Food supplement based on dehydrated liverthey are a convenient alternative.

5. Increase physical activity

The digestion and absorption of nutrients requires a balance between chemical and physical processes.

We saw above the chemical factors that affect or can affect your digestion. So let's take a look at the physical side of things.

Getting plenty of exercise is a surprisingly effective way to stay regular and constipation-free. Just five minutes after eatingyoYogait can help contract the muscles and tendons that run through the digestive tract, speeding up transit time in the process.

Have you ever noticed that driving and constipation go hand in hand? This is not a coincidence. Fortunately, the reverse is also true, making exercise a truly holistic antidote to constipation.

First try the followingYoga for the Digestive Sequence

6. Supplement with offal

The innards are a realsuperfood. They contain many of the vitamins and cofactors your body needs to adjust to the metabolic changes of ketosis.

If you don't like the do-it-yourself approach to spoilage,Dr Kiltz Grass fed organ meat supplementsprovide powerful nutrition from grass-fed animalsnew zealand beef.

Ketogenic constipation: why it happens and how to fix it (6)

Ketogenic constipation: why it happens and how to fix it (7)

Keto Constipation Relief: The Takeaway

Constipation is a common setback many keto dieters face. Fortunately, it's easy to avoid or overcome.

Staying hydrated, consuming moderate amounts of caffeinated beverages, increasing salt while replenishing electrolytes and bile are successful strategies for resolving keto constipation.


1. Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer
(Thomas DeLauer)
2. Why keto constipation happens? / How to fix keto constipation?
(Keto Ninja Toki)
3. Does Keto Actually Cause Constipation + OTHER Poop Myths | Keto Dietitian Talk
(Shelly Marie Redmond - Low Carb & Delicious )
4. How to Correct Your Constipation
(Dr. Eric Berg DC)
5. Fibre worsens constipation and this can be a problem on ketogenic diets - Dr Paul Mason
(Paul Mason)
6. Does keto cause constipation? — Dr. Eric Westman
(Adapt Your Life)
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