Keto Constipation: Causes and Real Fixes
Experiencing constipation when starting a ketogenic diet is a common complaint. The good news is that keto constipation is usually temporary and easily addressed by understanding the keto constipation causes and real fixes. A ketogenic diet, which is high in fats, moderate in protein, and very low in carbohydrates, shifts the body’s primary fuel source from glucose to ketones.
Why Does Keto Cause Constipation?
The most frequent cause of constipation on a ketogenic diet is a lack of fibre. Many people reduce their intake of high-fibre foods like whole grains, certain fruits, and starchy vegetables when starting keto. This sudden decrease in fibre intake can slow down bowel movements. Insufficient water intake can worsen the problem, as fibre needs water to add bulk to stools and facilitate their passage through the digestive system.
Electrolyte imbalances, particularly a shortage of magnesium, are another potential cause. When you restrict carbohydrates, your body produces less insulin, which affects how your kidneys handle electrolytes. This can lead to increased excretion of electrolytes, including magnesium, which plays a role in bowel regularity. keto and gut health can also be a factor, as the diet changes the gut microbiome.
Real Fixes for Keto Constipation
Increasing your fibre intake is crucial. Focus on incorporating keto-friendly, high-fibre foods into your diet. Good choices include leafy green vegetables (spinach, kale), non-starchy vegetables (broccoli, cauliflower, asparagus), avocados, nuts, and seeds (chia seeds, flaxseeds). Aim for at least 25-30 grams of fibre per day.
Staying adequately hydrated is equally important. Drink plenty of water throughout the day to help soften stools and promote regular bowel movements. A good rule of thumb is to drink at least 2-3 litres of water daily, and even more if you’re physically active. Consider adding a pinch of sea salt to your water to help replenish electrolytes. keto electrolytes and hydration
Magnesium supplementation can also be beneficial. Magnesium citrate is a commonly recommended form, but start with a low dose (around 200-400 mg) to avoid potential side effects like diarrhoea. You can also increase your magnesium intake through foods like spinach, avocado, and almonds.
What This Means in Practice
Let’s say you’re at Tesco. Instead of reaching for a white baguette (£1.20), grab a bag of spinach (£1.50) and some avocados (£1.00 each). Sauté the spinach with olive oil and garlic for a fibre-rich side dish. Add avocado slices to your salads or enjoy them as a snack. For breakfast, try a chia seed pudding made with almond milk and a few berries. These simple swaps can significantly increase your fibre intake and help alleviate constipation.
Frequently Asked Questions
How long does keto constipation last?
For most people, keto constipation is temporary and resolves within a few days to a couple of weeks as the body adjusts to the new diet and you implement the fixes mentioned above.
Can I take laxatives for keto constipation?
While laxatives can provide temporary relief, they are not a long-term solution. Focus on addressing the underlying causes of constipation through diet and lifestyle changes.
Are there any foods I should avoid to prevent constipation on keto?
Limit your intake of processed keto foods that may be low in fibre. Also, be mindful of your dairy consumption, as some people find that dairy products can contribute to constipation.
Will increasing my fat intake help with constipation?
While adequate fat intake is essential on keto, it’s not a direct solution for constipation. Focus on fibre, hydration, and electrolytes first.
The Bottom Line
Keto constipation is a common but usually temporary side effect of starting a ketogenic diet. By increasing your fibre intake through keto-friendly foods, staying well-hydrated, and addressing potential electrolyte imbalances, you can effectively prevent and alleviate constipation. Listen to your body and adjust your diet accordingly to find what works best for you. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- 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
