We all know that eating a low carb diet is the best way to lose weight and cut down on hunger, but it’s not always easy to practice this lifestyle. It’s no secret that eliminating some of these foods from our diet can make it difficult to get the recommended daily amount of fiber, which is an important nutrient for us to stay healthy. In this article, we’ll explain what fiber is, the benefits of eating fiber, and ways to add more fiber to your diet.
Diarrhea is one of the most common side effects experienced while on the ketogenic diet. But why does it happen? What causes it and how can you prevent it? This post will help you understand the causes and effects of diarrhea on a ketogenic diet. Diarrhea can be a serious problem and even lead to dehydration. It is important to know the causes and avoid it.
Diarrhea is one of the most common complaints people have about the keto diet. It can sometimes be a side effect of transitioning to a ketogenic diet, but can also happen if you eat the wrong things at the wrong time and eat too many carbs.
A keto diet is a fantastic way to lose weight, gain energy, and live a better, happier life.
However, it’s difficult to adjust to your new existence when you’re confined to the bathroom.
Unfortunately, diarrhea is a problem that may arise as a result of your new low-carb, high-fat diet.
While having a poop issue is unpleasant, it does not have to happen to you. Even if it occurs, there are measures you may do to halt the bleeding and resume your ketogenic diet.
Continue reading to learn how to prevent and stop keto diarrhea, as well as some unexpected reasons.
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Is it possible for keto to induce diarrhea?
Of course, if you’re experiencing these symptoms or thinking about starting a keto diet, you’ll be wondering whether they’re curable or just transient. Yes, to put it simply.
Here are a few keto variables that may cause stomach issues.
Increased Fat Consumption
The high-fat diet that your body is currently fueled by may be the simplest explanation for your digestive problems. A ketogenic diet is a significant departure from the Standard American Diet, and it takes time for your body to adapt its functions, particularly bowel motions.
Bile is a fat-breaking substance produced by your body. It also acts as a colon lubricant. As a result, your body may be pushing waste through your digestive system at a quicker rate than ever before, resulting in diarrhea. Your diarrhea will usually decrease within a week or two as your body adapts to this new fuel source, fat.
Changes in the Microbiome
The makeup of gut bacteria varies as a result of dietary changes. Starting a keto diet has a significant impact on your microbiota, especially in the stomach and intestines. As you would expect, if your digestive system is impacted, your feces will be as well.
However, there is some good news. After five to six months, one research showed that keto improved gut microbiota diversity in individuals with severe imbalance. The more gut microbial variety there is, the better the digestion.
So, although this may be a short-term problem, your GI system may reward you for adopting keto in the long run!
Side Effects of Keto Flu
In a condition known as the “keto flu,” diarrhea may be accompanied by additional symptoms such as nausea, bloating, headaches, tiredness, and a loss of appetite.
In one research, 40% of those who took part had keto diarrhea at some time. The advantages, on the other hand, outweighed the transient loose stools and keto flu symptoms.
Again, there’s a silver lining: if you stick to a ketogenic diet (no “cheat days”), replace your electrolytes, and avoid intense exercise, these symptoms should go away in one to two weeks. Your digestive system will reward you if you take care of your whole body.
Keto Diarrhea’s Sneaky Culprits
However, don’t put all the responsibility on your new eating plan. There are a few additional, less apparent factors that may be causing your constipation problems.
Alcohols from Sugar
If you’ve been doing keto for a while, you’re well aware that natural sugar may derail your net carbohydrates for the day, and that added sugar is bad for your general health, especially your digestion. Many keto goods and recipes use sugar alcohols or other artificial sweeteners as a replacement in an effort to avoid it.
The issue is that many sugar replacements, such as sugar alcohols, may induce gastrointestinal problems in individuals who aren’t used to them. Look for sorbitol, erythritol, maltitol, or xylitol in the ingredients list. These are often used to reduce sugar-related carbohydrates, but they may also help you lose weight.
Sugar alcohols are difficult to absorb in the stomach. As a result, they often make it to the large intestine without being fully digested. They have a laxative effect at this stage, leading to diarrhea.
If you have keto diarrhea, count how much sugar alcohols and replacements you’re eating. (As a side note, certain sugar alcohols (such as maltitol) may still increase blood sugar levels if consumed in high quantities.)
Lactose Intolerance is a kind of lactose intolerance.
Dairy is a crucial component in many keto recipes for adding fats. Unless you have a lactose allergy, this isn’t an issue. Even if you haven’t had any previous issues, increasing your dairy consumption may reveal a food allergy.
Diarrhea is, in fact, a common sign of lactose intolerance. If your keto diarrhea persists, you might consider getting allergy testing or trying an elimination diet.
Macros that are incorrect
Keto is a low-carbohydrate, moderate-protein, high-fat diet. Many novice keto dieters, however, wind up eating a high-protein, moderate-fat diet instead. Poop issues may occur if you don’t use the right macros.
When protein consumption exceeds fat intake, it may induce diarrhea as well as prevent the body from entering ketosis. To avoid diarrhea, it’s critical to keep an eye on your carbohydrate, fat, and protein ratios, particularly while beginning this eating plan.
Electrolyte imbalance is one of the most common problems that beginning keto dieters face. The body may lose a lot of electrolytes when it flushes out accumulated water weight and adjusts to running on fats (which is part of the icky feeling of the keto flu).
Most individuals take additional magnesium to replenish their electrolyte levels to prevent this impact. Magnesium, on the other hand, increases stool frequency, which is the polar opposite of what diarrhea patients desire. Take a break from this supplement and focus on eating more magnesium-rich foods to see if your symptoms improve.
How to Stop Diarrhea When You’re on a Keto Diet
So now you know what might be causing your restroom explosions. What can you do to put a stop to it? Depending on the cause of your digestive problem, you have many options:
- Raw vegetables should be avoided since they may exacerbate diarrhea symptoms.
- Sauerkraut, kefir, and cultured yogurt are probiotic-rich foods that may help to decrease inflammation and rebalance the microbiota.
- Reduce your intake of coconut and MCT oils, which may irritate the GI system even more.
- Caffeine, which has a laxative effect, should be avoided.
- Taking digestive enzymes may help you get rid of your diarrhea and get your digestive system back to normal faster.
- To prevent additional problems, stay hydrated. Loose stools may dehydrate you quickly, so drinking enough of water is essential for recovery. In ounces, aim for half your body weight.
- Taking exogenous ketones while transitioning to a keto diet may help reduce certain keto flu symptoms. Because of their high mineral content, this is especially beneficial if you’re just getting started on the diet.
On Keto, How to Avoid Constant Diarrhea
To maintain the health of your intestines, add some bone broth. If you think you’re eating too much protein, try adding extra healthy fats like avocados or olive oil. Make sure you receive enough probiotics, preferably via your food, but supplements are also an option.
Just because keto is a high-fat diet doesn’t imply it’s a nutritional no-no. Make sure you’re still getting enough veggies, aren’t eating too much dairy, and aren’t consuming a lot of sugar alternatives. These little tweaks may help you avoid getting keto diarrhea all of the time.
Other Poop Issues with the Keto Diet
When it comes to keto diet poop issues, constipation is the second most common culprit after diarrhea. Fiber deficiency is often at the core of the problem. When moving from the SAD to the keto diet, it’s quite typical to experience a shortage of fiber (Standard American Diet, which has a very appropriate abbreviation).
The majority of people in the United States consume less fiber than is advised on a daily basis. The American Heart Association advises 25 to 30 grams of fiber per day, while the typical American consumes just 15. Now consider that grains provide a significant part of the fiber in the Standard American Diet, whereas the keto diet is low-carb. Do you see the issue?
It’s not as simple as just adding extra fiber to your diet to fix your bowel issues. The problem is most likely due to the fact that you altered the quantity of fiber in your diet dramatically in a short period of time. It takes time for your body to adapt to the quantity of fiber you’re giving it.
If constipation is a problem, consider taking soluble fiber supplements, or include high-fiber fruits and foods into your diet to build a long-lasting diet. Broccoli, flaxseed, chia seeds, leafy greens, and bell peppers are low-carb foods that may be consumed in moderation. Rather of making drastic adjustments, it is preferable to gradually increase the quantity of fiber in your diet.
Constipation and any stool problems may also be helped by hydration and probiotics, as mentioned above. Magnesium supplements may also assist. (It’s not advised for diarrhea for the same reasons).
- Keto diarrhea isn’t often spoken about, but it’s one of the ketogenic diet’s most prevalent adverse effects. Nonetheless, it is preventable and treatable.
- As the body adjusts to a high-fat diet, changes in the microbiota occur, or keto flu symptoms appear, the keto diet may lead to these stomach issues in the early stages.
- Sugar alcohols, lactose intolerance, improper macros, or too much magnesium are all potential causes of keto diarrhea.
- Avoiding raw vegetables, adding digestive enzymes and probiotics, and missing MCT oil and coconut oil until symptoms diminish are just a few of the measures that may help you prevent or eliminate keto diarrhea.
- Adding healthy fats, eating a probiotic-rich diet, and avoiding sugar alternatives may all help prevent future feces issues.
- Constipation, another problem that may arise from time to time, can be alleviated by drinking plenty of water and taking magnesium and salt supplements.
- F. Godoy-Vitorino, F. Godoy-Vitorino, F. Godoy-V (2019). Microbial ecology in humans and the emergence of novel therapeutics The Annals of Translational Medicine, Volume 7, Issue 7 (14). The full text may be found at https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6694241/.
- Swidsinski, A., Dörffel, Y., Loening-Baucke, V., Gille, C., Göktas, Ö., Reißhauer, A., … & Bock, M. (2017). Reduced mass and diversity of the colonic microbiome in patients with multiple sclerosis and their improvement with ketogenic diet. Frontiers in microbiology, 8, 1141. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/28702003?dopt=Abstract%EF%BB%BF
- Westman, E. C., Yancy, W. S., Mavropoulos, J. C., Marquart, M., & McDuffie, J. R. (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & metabolism, 5(1), 36. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/
- Kruis, W., Forstmaier, G., Scheurlen, C., & Stellaard, F. (1991). Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation. Gut, 32(4), 367-371. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1379072/
- K. K. Mäkinen, K. K. Mäkinen, K. K. Mäkinen (2016). Scientific study and recommendations for dentists and other health-care providers on gastrointestinal problems linked with the use of sugar alcohols, with a focus on Xylitol. The International Journal of Dentistry published an article in 2016. https://www.ncbi.nlm.nih.gov/pubmed/27840639 Abstract
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- Benninga, M. A., Vandenplas, Y., & MENA Infant Constipation Study Group. (2019). The Magnesium-Rich Formula for Functional Constipation in Infants: a Randomized Comparator-Controlled Study. Pediatric gastroenterology, hepatology & nutrition, 22(3), 270-281. Abstract: https://www.ncbi.nlm.nih.gov/pubmed/31110960
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- Women’s and Children’s Health National Collaborating Centre (UK) (2009). Diarrhoea and vomiting caused by gastroenteritis in children under the age of five years: diagnosis, evaluation, and treatment. NBK63845 (https://www.ncbi.nlm.nih.gov/books/NBK63845/) is an abstract found at https://www.ncbi.nlm.nih.gov/books/NBK6
- Abdullah, M. M., Gyles, C. L., Marinangeli, C. P., Carlberg, J. G., & Jones, P. J. (2015). Dietary fibre intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis. Food & nutrition research, 59(1), 28646. Full text: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4677277/
Keto is a popular diet method that promises rapid and dramatic weight loss. It’s basically a high-fat, low-carb plan that calls for eliminating carbs from your diet, replacing them with high amounts of fat. But, what many people don’t realize is that this can lead to both constipation and diarrhea. In fact, most people who start the Keto diet don’t realize they’re having digestive problems until they try to lose weight.. Read more about how to stop procrastinating life and let us know what you think.
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