Can Keto Diet Cause Constipation? Learn about the risks, preventive measures, and when to seek help. Navigate the nuances of a keto lifestyle with insights into maintaining digestive health.
The keto diet, known for its popularity and potential health benefits, involves a high-fat, low-carb, and moderate-protein eating pattern, leading to a state called ketosis. While ketosis aids in burning fat for energy, it may also cause side effects, particularly related to gastrointestinal reactions to the reduced carb intake.
Constipation is a common side effect, characterized by infrequent and difficult bowel movements. This article explores the causes of constipation on the keto diet and offers insights into preventive measures.
People struggling with constipation may typically face one or more of the following symptoms:
- Fewer than three bowel movements per week
- Hard, dry, or lumpy stools
- Pain or difficulty passing stools
- Incomplete evacuation, where only a part of the stool is passed
Table of Contents
What Is A Keto Diet?
In understanding carbohydrates, it’s common to associate them with grain-based foods like bread and pasta. While excess simple carbohydrates, such as refined sugar, can have adverse health effects, it’s crucial to note that carbohydrates come in both healthful and unhealthful forms found in fruits, vegetables, and grains.
Carbohydrates encompass sugar, starch, and fiber, breaking down into glucose—a vital energy source for the body. Glucose easily converts into ATP through glycolysis, serving as the primary energy source.
The keto diet involves minimal carbohydrate intake, often less than 50 grams per day. With limited glucose, the body turns to alternative energy sources. Initially, it taps into glycogen stores, a more complex glucose form.
Once glycogen is depleted, the liver converts fatty acids into ketone bodies, serving as an alternative energy source during ketosis.
Why Does The Keto Diet Cause Constipation?
When transitioning to the keto diet, a shift in macronutrient intake, particularly a significant reduction in carbohydrates, can impact your digestive system. Here are key reasons behind constipation on the keto diet:
Adjustment to Fewer Carbs and More Fat:
- The keto diet involves a drastic reduction in carbohydrate intake, affecting the common sources of fiber in the diet, such as fruits and whole grains. This shift, combined with adapting to the higher fat content, can lead to digestive challenges, including constipation.
Not Enough Fiber:
- The limited carb allowance on the keto diet, ranging from 20 to 50 grams daily, makes it challenging to meet the recommended daily fiber intake. Since fiber is crucial for healthy bowel movements, insufficient consumption of keto-friendly foods like nonstarchy vegetables can contribute to constipation.
Insufficient Low Carb, High Fiber Foods:
- On the keto diet, carbohydrates typically make up only 5 to 10 percent of your food intake. The crucial factor is choosing the right kind of carbs for a balanced approach to keto-friendly eating.
- Focus on incorporating nutrient-rich, high-fiber foods that align with the keto diet. Some excellent choices include:
- nonstarchy vegetables
- nuts
- flax or chia seeds
- limited amounts of berries
Ensuring a balanced intake of fiber and choosing the right low-carb, high-fiber foods is key to preventing constipation while following the keto diet.
How To Treat Constipation?
Persistent constipation can result in complications such as anal fissures, hemorrhoids, and abdominal pain, underscoring the importance of addressing it promptly.
For those starting the keto diet, it’s common to experience constipation in the initial days to weeks. This adjustment occurs as your body adapts to processing higher fat and lower carb intake. Over time, as your body acclimates, constipation is likely to improve.
If you’re still struggling with constipation, consider experimenting with one of these home remedies:
- Drink more water
- Add more fiber-rich foods to your diet, such as leafy greens, broccoli, nuts, seeds, and berries
- Trusted Source
- A method where you pass stools at the same time every day
- Go for a brisk walk after meals
- Try bowel training
If your constipation persists beyond three weeks, schedule a consultation with your doctor for personalized guidance and the most effective treatment options. While over-the-counter stimulants might offer relief, it’s advisable to consult with a healthcare professional before incorporating fiber supplements or laxatives into your routine. Some of these products may contain high carb content, potentially disrupting your progress on the keto diet.
How To Prevent Constipation On The Keto Diet?
To minimize the risk of constipation while transitioning to the keto diet, consider a gradual introduction. Begin with a daily carb intake on the higher side, approximately 50 g, and gradually decrease it as your digestive system adapts. Although this approach might extend the time to achieve ketosis, it can potentially reduce side effects and enhance diet adherence.
Another preventive measure involves sourcing fats and proteins from whole foods instead of processed or fast foods. Relying on highly processed meals may strain your GI system, offering minimal nutritional value and lacking the fiber necessary for gut health.
Ensure your diet consistently includes keto-friendly, high-fiber foods such as:
- chia and flax seeds
- unsweetened coconut
- nonstarchy vegetables, including greens, broccoli, asparagus, and cauliflower
- nuts and seeds
- avocados
Lastly, ensure you stay adequately hydrated by drinking enough water.
Health Benefits Of The Keto Diet
Keto diets can provide health benefits beyond weight loss.
These include:
- lowering total cholesterol levels
- improving blood sugar control
- reducing triglyceride levels
Additionally, there is evidence supporting the application of keto diets in the treatment of various neurodegenerative and neuroinflammatory conditions.
- epilepsy
- Alzheimer’s disease
- migraine headaches
Health Risks Of The Keto Diet
While keto diets have their advantages, sustaining a deficient carbohydrate diet can be challenging for some individuals over the long term. The transition into ketosis may lead to undesirable side effects, including fatigue, headaches, and uncomfortable gastrointestinal symptoms.
A notable study on the use of keto diets in childhood epilepsy treatment found that around 50% of children experienced such GI symptoms in the initial weeks of adopting a keto diet.
- abdominal pain
- constipation
- Vomiting
Other Potential Side Effects Of A Keto Diet
Include symptoms that mimic withdrawal, such as confusion, irritability, and heightened sugar cravings. The shift to a keto diet alters the normal balance of electrolytes and minerals as the body transitions from using glucose to converting fat into ketone bodies.
This imbalance can result in flu-like symptoms, commonly known as keto flu. Some of these symptoms encompass:
- Increased urination
- Dehydration
- Fatigue
- Lightheadedness
- Sweating
- Chills
- Nausea
- Muscle soreness
Conclusion:
While a keto diet offers various potential health benefits, it carries risks, such as the possibility of constipation.
A cautious approach to transitioning to a keto diet, including gradually reducing carbohydrate intake, adequate hydration, and incorporating high-fiber foods, can help individuals prevent this issue.
If constipation or other negative effects persist while on the keto diet, individuals should consult with a doctor.
