How can I increase my bowel movements on keto?

Add more fiber. Other than eating more fibrous foods, Dr. Palma suggests sprinkling ground flaxseed into your meals or adding chia seeds or acacia fiber to a morning smoothie to help increase your daily count.

health.com - Keto Diet Constipation Is a Legit Issue—Here's How to Deal

Is heavy cream in coffee keto?

Coffee with Heavy Cream Two tablespoons of heavy cream will provide 0-2 grams of carbs, making it an ideal option for the keto diet. You can...

Last updated Mar 11, 2020

Does almond increase insulin?

Almonds can help regulate and reduce rises in blood sugar after meals and prevent diabetes. One study found people who consumed 2 ounces of almonds...

Last updated Jan 26, 2019

Promotion

You've most likely heard of the ketogenic diet, commonly referred to as 'keto.’ In the 1920s, it was used as a treatment for children with epilepsy, but these days it’s known for its weight-loss effect. The keto diet market continues to grow in size annually— in fact, 6% of Americans follow the keto diet every year. Keto involves drastically cutting back on carbs and increasing your fat and protein intake. If followed to a tee, your body will enter a state of ketosis, burning fat as its main source of energy, rather than the sugars from carbs. This is achieved by dividing your macronutrient consumption to around 55-60% fat, 30-35% protein, and 5-10% carbs. However, following the keto diet can be very strict and difficult to maintain, and often comes with a complaint: constipation. If you’re following the keto diet and your bowel movements become infrequent, it's not a huge surprise. After all, the diet is void of fiber-rich foods that help keep you regular. Thankfully, there are ways to follow the keto diet without the dreaded backup.

What Causes Keto Constipation?

Foods with tons of soluble and insoluble fiber (think: vegetables, fruit, grains, and starches) are key for regular bowel movements. But the keto diet is largely void of food with fiber, making you more prone to be constipated.

Most Americans do not get enough fiber in their diets already, so how might the problem be worse for followers of keto?

Low-Fiber Diet

Keto is lean on the carbs — under 50 grams a day to be precise. Instead, it consists mainly of fats and protein. Therefore, you run the risk of under consuming fiber-rich foods. Consuming fiber is important. Soluble fiber works by absorbing water and encouraging the movement of food through your digestive tract. Insoluble fiber, on the other hand, acts as a bulking agent. Reducing your fiber intake may also alter your intestinal microbiota, which is partly responsible for the breakdown of food. This lack of fiber means up to 50% of people following a keto diet will experience constipation at some point.

An Increase in Dairy

Dairy lovers may enjoy keto for its inclusion of cheeses, yogurts, and creams, which are hefty fats and protein sources. But due to its lactose (the type of sugar in milk) content, dairy is a common culprit of constipation. Lactose can be hard to digest for many people, and can lead to bloating, gas, nausea, and constipation. A 2020 study evaluating the effects of a high-versus-low dairy consumption on gut microbiome found that people following a high dairy diet experienced a reduction in specific butyrate bacteria, a bacteria that’s produced when you break down and digest fiber, which helps keep you regular.

Does keto make your pee smell?

Yet, science does show that going keto can change the odor of your breath and urine, making both smell like nail polish remover. That's because...

Last updated May 16, 2019

Can you eat unlimited amounts on keto?

While it's true that the keto diet involves eating lots of protein and fat with very limited carbohydrates, it doesn't mean you can eat in infinite...

Last updated Sep 7, 2019

Promotion

Reduced Water Intake

Drinking plenty of water is important for all bodily functions, including staying regular. But with a reduced consumption of fruits and vegetables, your water intake may decrease without you realizing it. A sudden drop in your carb intake makes dehydration and an imbalance of electrolytes all the more prevalent on a keto diet. That’s because each gram of glycogen (the stored form of sugar that’s your body’s main source of energy and is found primarily in carbs) is stored alongside 3 grams of water within your muscles. To counteract this, make sure to guzzle sufficient water throughout the day and periodically glance at the color of your urine as a marker of hydration.

How to Treat Keto Constipation

Following a keto diet is extremely strict and can be very difficult to maintain. To stick with a keto diet and sidestep constipation, try the following: According to the Academy of Nutrition and Diuretics, women should aim for around 25 grams of fiber daily, and men should aim for 38 grams of fiber daily. Luckily, there are a variety of keto-friendly, fibrous foods:

sliced avocado (6.7 grams of fiber per 100 grams serving)

a sprinkle of chopped almonds (3.5 grams of fiber per 28.35 grams serving)

a serving of cauliflower (2.2 grams of fiber per cup)

Exercise

Research has found that being active can help keep you regular. Aerobic exercise in particular can improve constipation by encouraging your intestines to contract. A brisk daily walk, light jog, or high-intensity fitness class may help regulate your bowel movements.

Retrain Your Bowel

Reestablishing frequent bowel movements can eradicate bouts of constipation and improve stool consistency. Retraining your bowel may be as simple as drinking sufficient fluids and establishing a regular time for a toilet break. Stimulation, such as a fiber supplement or a suppository, may also be required. Before turning to over-the-counter (OTC) medications, speak with your healthcare provider to learn if these products are right for you.

Increase Your Water Intake

Sufficient hydration is essential to rid your body of waste. Your recommended water intake will vary based on your sex, height, weight, and if you are pregnant or breastfeeding. But as a rule of thumb, drink before thirst sets in and use the color of your urine as an indication of hydration. The darker it is, the more dehydrated you are.

Cut Back on Dairy

What 7 fruits should diabetics avoid?

High GI fruits diabetics should avoid Bananas. Oranges. Mango. Grapes. Raisins. Dates. Pears. Sep 1, 2022

Last updated Sep 22, 2022

Should you ignore hunger when trying to lose weight?

First, understand that, yes, you're going to be hungry, but, no, you shouldn't ALWAYS be hungry. Experts generally recommend eating every few hours...

Last updated Jul 9, 2019

Promotion

If you suspect dairy is causing your constipation, experiment with reducing or eradicating your intake.

How to Prevent Keto Constipation

If you're new to the keto diet, consider easing in by slowly introducing more fats and protein-rich foods, while cutting back on the carbs. Many high fiber and low-carb foods are permitted on keto — such as artichokes and blueberries — helping regulate your trips to the bathroom. Or, give keto cycling a try to give your stomach time to adjust its digestion.

When to See a Healthcare Provider

It’s recommended you speak to a healthcare provider before you try a new diet like keto. And if you’ve already started, make sure to speak with your healthcare provider if you’re experiencing constipation. Ongoing stomach pain, bloating, gas, and even an anal fissure (a small tear in the lining of the anus) from excessive pushing are common complaints of constipation. Chronic constipation can also impact your mental health. A 2020 study involving 240 patients with constipation-predominant irritable bowel syndrome (IBS) found almost a third showed symptoms of depression, more prevalent among women. Additionally, the keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Following strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid, or gallbladder.

A Quick Review

Keto is a fad diet known for its potential weight loss effects. The main idea is that by drastically reducing your carb intake, and increasing your consumption of fats and protein, your body enters a state of ketosis, where it burns fat as the main source of fuel, rather than glycogen. However, while keto may help you lose weight, it can also reduce the frequency of your bathroom visits, largely due to a lack of dietary fiber. Ultimately, following a keto diet can be very strict and difficult to maintain. And research on the diet’s effectiveness in treating obesity or diabetes is limited.

health.com - Keto Diet Constipation Is a Legit Issue—Here's How to Deal

Is Onion good for keto?

Luckily, onions can fit into any diet because of their nutrients, low calories, fiber and flavor – even Keto. Sep 1, 2020

Last updated May 28, 2020

At what age do you start to run slower?

The data show older runners only decline gradually after age 40, before finally slowing down more dramatically in their late 70s. The study models...

Last updated Jun 7, 2019

Promotion

How long does it take to detox from sugar and carbs?

Note: Due to the lack of clinical studies examining sugar detoxes, there is no clear recommendation for how long you should detox whether that be...

Last updated Jun 30, 2018

Promotion

Why does low carb make me fart?

"Low-carb diets can lack fiber, whole grains and prebiotics, which serve as a fuel source for the healthy gut bugs in your intestines," says Lacey...

Last updated Oct 13, 2020