Keto and Bloating: Identifying the Real Cause
Starting a new dietary regime can bring unexpected changes. If you’ve recently begun a ketogenic diet and are experiencing bloating, you’re not alone. While the ketogenic diet is known for its potential benefits, such as weight loss and improved blood sugar control, digestive discomfort can sometimes occur. Understanding the reasons behind this bloating is the first step towards finding relief.
Why Does Keto Cause Bloating?
Several factors can contribute to bloating when starting a ketogenic diet. One common reason is the sudden change in macronutrient ratios. A ketogenic diet involves drastically reducing carbohydrate intake and increasing fat consumption. This shift can disrupt the balance of gut bacteria, leading to increased gas production and bloating.
Another potential cause is dehydration. When carbohydrate intake is restricted, the body produces less insulin. Lower insulin levels signal the kidneys to excrete more sodium, and water follows sodium. This diuretic effect can lead to dehydration, which, paradoxically, can worsen bloating. When the body is dehydrated, it tries to hold onto water, leading to fluid retention and a bloated feeling. Increasing your water and electrolyte intake can help mitigate this effect. keto electrolytes and hydration
Fibre Intake and Bloating
Many high-carbohydrate foods, such as grains and certain fruits, are also good sources of fibre. When you reduce your intake of these foods on a ketogenic diet, you may inadvertently lower your fibre intake. Fibre is essential for healthy digestion, and a lack of it can lead to constipation and bloating. However, it is important to note that drastically increasing your fibre intake too quickly can also cause bloating. Therefore, it is best to increase your fibre intake gradually, focusing on keto-friendly sources such as leafy green vegetables, broccoli, and avocados.
Gut Bacteria and Keto
The gut microbiome plays a crucial role in digestion and overall health. The sudden shift in diet composition can disrupt the balance of gut bacteria, leading to an overgrowth of certain bacteria that produce gas as a byproduct of fermentation. This can result in bloating, gas, and abdominal discomfort. While the gut microbiome can adapt over time, it is important to support gut health during the transition to a ketogenic diet. This can be achieved by consuming fermented foods like sauerkraut and kimchi, which contain beneficial probiotics. keto and gut health
What this means in practice
Let’s say you’ve started keto to get in shape for summer, but now your gut is a mess. What to do? First, ensure you’re drinking plenty of water and supplementing electrolytes. Second, add some keto-friendly fibre sources to your diet. For example, you could buy a bag of chia seeds from Tesco for around £3 and add a tablespoon to your morning smoothie. This will help to keep things moving and reduce bloating.
Frequently asked questions
Can artificial sweeteners cause bloating on keto?
Yes, some artificial sweeteners, such as sugar alcohols (e.g., erythritol, xylitol), can cause bloating and digestive upset in some people. If you suspect that artificial sweeteners are contributing to your bloating, try eliminating them from your diet to see if your symptoms improve.
How long does keto bloating last?
Keto bloating is usually temporary and tends to subside within a few weeks as your body adapts to the new diet. However, if bloating persists or is accompanied by other symptoms, it is important to consult with a healthcare professional to rule out any underlying medical conditions.
What can I eat to relieve bloating on keto?
Certain foods may help to relieve bloating on keto. These include ginger, which has anti-inflammatory properties and can aid digestion, and peppermint tea, which can help to relax the digestive muscles and reduce gas. Bone broth is also a good option, as it contains collagen, which can support gut health.
Should I take digestive enzymes on keto?
Digestive enzymes can help to break down food and improve digestion, which may be beneficial for some people experiencing bloating on keto. However, it is important to consult with a healthcare professional before taking digestive enzymes, as they may not be suitable for everyone.
The bottom line
Bloating on a ketogenic diet is often a temporary side effect caused by changes in macronutrient ratios, dehydration, reduced fibre intake, or gut bacteria imbalances. By addressing these factors through proper hydration, gradual fibre increases, and gut-friendly food choices, you can minimise bloating and improve your overall digestive comfort. Remember to listen to your body and consult with a healthcare professional if you have any concerns. If you’d rather not do the macro maths yourself, the macro tracker in the Keto Dieting app does it for you on Google Play and the App Store.
References
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
- Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116
