Because the Keto diet is a completely different diet from what we eat every day, your body will need to adjust to it. People experience constipation when they start the keto diet, or do it for a longer time. This article will provide a brief overview of keto constipation and the steps you can take to eliminate it.
What is constipation?
Constipation can be a frustrating and painful condition. Constipation is a condition where the bowel movements are irregular and the stool becomes difficult to pass. This causes pain. This is when there are less than four bowel movements per week. This happens when you consume less fiber than you should. It also affects your digestion process. Slow metabolism means that the waste or stool takes longer to move and is more difficult to get rid of.
Home remedies and medication can easily treat constipation. If you don’t treat it promptly, it can cause other problems such as fecal impaction and piles. This is not good for your body’s overall health.
There are many symptoms that can be experienced, as well as the severity of the pain. The good news is that acute constipation can be treated with home remedies and not medications.
The Keto Diet and constipation explained
Constipation is a common problem with the keto diet. Many people believe it is caused by a lack of, or too much fiber. Although these are true reasons, the constipation that you experience when following the keto diet can also be attributed to excessive fiber. You will feel constipated if you eat more fiber from vegetables. The following reasons can explain why constipation is common on the keto diet:
- The reason microbes don’t digest the new fiber when we switch vegetables to keto is because they aren’t able to adapt to it. This is why it is so easy to add fermented vegetables into your diet.
- Consuming too much fat and protein is another reason. While protein and fat are macros that are easy to digest, too many can cause constipation.
- The keto diet causes you to lose a lot of water weight because the carbohydrates don’t have enough water storage. Dehydration can lead to constipation. Keep yourself hydrated by following a healthy diet.
Constipation can also be caused by other factors, such as too many nuts and seeds or dairy products that are not appropriate for your body. The core reason is the same: You have eaten something that isn’t digestible for your body. This makes it difficult to eat a healthy diet.
Is Constipation too bad for Keto?
People who start the keto diet know they will experience the keto flu and other side effects. However, once they have experienced these side effects, they realize that the keto flu is not the end of the world. People start to feel scared and decide that the keto diet is not right for them. It is an instant decision, especially when you are working on something where you want to see results. A Keto diet is an effective and natural way to deal with health issues. It will take time, but the results are permanent.
According to health studies, constipation is a normal symptom of the keto diet. Your body is adapting and changing, so you shouldn’t be too concerned. It is important to recognize that constipation is a problem and to manage it. The diet plan can be followed without irritation or disturbance.
Constipation isn’t a problem with the keto diet. It simply means your body is adapting to the new diet. You can simply stick to your diet and find ways to resolve constipation.
It is better to get it under control naturally than to take any medication. These are the top constipation treatments that you can use to treat your entire constipation problem:
- For bowel function improvement, laxative foods can be very beneficial. You can improve your bowel function by adding natural laxative foods such as garlic, avocados and spices.
- You can avoid dairy products if you experience constipation.
- Magnesium deficiencies are also the leading cause of constipation. Therefore, try to eat more foods rich in magnesium such as fish, green leafy vegetables, and soy products.
- Research has shown that oily fish and oily supplements can help with constipation.
- You can add more fermented vegetables to your diet along with the raw vegetables. They are easy to digest, and good for bowel movements.
- Eating smaller portions of keto meals can help with constipation. Larger meals take longer to digest which can be very bad.
- If you don’t get enough fiber from your diet, you can take a fiber supplement.
Causes of Constipation
Avoiding high-fiber carbs can help you eat fewer calories.
While carbs account for only around 5% of the total calories consumed on the ketogenic diet, it is important to consume the proper kinds of carbs to achieve success. Make an effort to consume carbohydrates that are healthy, nutritious, and high in fiber.
Many people who are following the ketogenic diet often avoid plant-based foods. This is either because the carbohydrate content of vegetables is too high, or because they are relying on animal protein to help them meet their high daily protein and fat requirements.
But vegetables tend to be heavy in fiber, so removing that from your diet quickly can result in constipation on the keto diet. You’re not going to obtain the fiber you need to transport food through your GI tract if you exclusively eat foods high in starch, like wheat flour, white rice, or sugary items
A lack of liquids during the day might lead to constipation. Another frequently-cited contributor to dehydration is hyponatremia, or low sodium. The slight dehydration of even just a few days can produce constipation. Therefore, drinking even when you’re not thirsty is important. Water hydrates the colon and helps make feces soft so they pass more readily. A pinch of Himalayan salt, which is a vital electrolyte, can be added to your water to assist the water in reaching your cells more efficiently. Thereby maintaining that your cells are healthier and fully hydrated.
How can you get the nutrients you need while on a ketogenic diet?
Keto constipation can be avoided by following the diet properly, but what if you already have issues with it? Consistent constipation at the initiation of a ketogenic diet may require treatment with the following:
- Drinking plenty of water
- Regular exercise
- Taking a walk after a meal
- It is important to eat meals that are rich in fiber and low in carbohydrates.
If you still have not seen a change in your constipation after three weeks, you should discuss this with your doctor. Doctors commit to finding the best solutions for your constipation. Some over the counter stimulants, like caffeine, are useful, but it is critical that you speak with your doctor first. Some of these goods have a higher carbohydrate content, which can make it difficult to follow a ketogenic diet.
How to Prevent Constipation with the Keto Diet
Here are some ways to avoid constipation while on the keto diet.
- Slowly start the keto diet. This means that you should not change your diet suddenly. It is important that your body adjusts to the new diet and builds new enzymes and microbes to digest it.
- Avoid eating any processed meats, dairy products, or other products. These products can contain toxins, less fiber than natural ones, as well as other preservatives which can cause problems with your digestive system.
- Get enough water to keep you hydrated during the diet.
- Regular exercise can help you manage constipation and make your bowel movements more efficient.
- Take every micronutrient and macronutrient food in the correct amounts so you don’t overdo it or underdo it.
- Consult with your doctor if you experience constipation after the start of a keto diet plan.
Constipation is often a side effect of the keto diet. However, constipation can also be caused by many different factors. With the right guidance, treatments and precautions, you can quickly recover and resume your normal diet.