Keto Diet and Constipation

What is a Keto Diet?

A ketogenic (“keto”) diet is a low carbohydrate, high fat eating plan. The keto diet may initially cause constipation as your body adjusts to digesting fewer carbs and more fat. This is because the keto diet involves severely restricting carbohydrate intake and increasing fat consumption. Carbohydrates, particularly those found in fruits and whole grains, are important sources of fiber in the diet. Fiber adds bulk to stools and helps keep bowel movements regular by drawing water into the intestines. Without enough fiber, constipation may be more likely.

Causes or Risks for Constipation:

Here are some reasons why the keto diet can cause or increase the risk of constipation:

• Adjustment to fewer carbs and more fat: The GI system digests all three macronutrients, and abrupt macronutrient shifts may temporarily affect bowel habits
• When you follow the keto diet, your carbohydrate intake is drastically reduced. This transition to a low-carb way of eating can lead to digestive issues like constipation. Additionally, some people may have difficulty adjusting to the high fat content of the diet, which can also cause gastrointestinal upset.
• Not enough fiber: On the keto diet, you typically only consume 20 to 50 grams of carbs per day, which is significantly less than the recommended amount of 225 to 325 grams of carbs for a 2,000-calorie diet according to Dietary Guidelines. Fiber is a type of carbohydrate, and fiber-rich foods are often carbohydrate-containing foods such as whole grains, legumes, fruits, and vegetables. Not getting enough fiber can contribute to constipation.

Symptoms of constipation include:

• Infrequent bowel movements (less than three times per week)
• Difficulty passing stool
• Hard or lumpy stool
• Feeling like your bowel is not completely empty after a bowel movement
• Abdominal discomfort or bloating

Try the following to reducing your risk for constipation:

• Gradual transition: Instead of abruptly starting a keto diet, gradually reduce your carbohydrate intake over time. This allows your body to adjust more easily and may help minimize digestive issues like constipation.
• Stay hydrated: Drinking plenty of water throughout the day can help soften stools and promote regular bowel movements.
• Increase fiber intake: Although the keto diet restricts carbohydrates, there are still ways to incorporate high-fiber foods into your meals. Include low-carb vegetables like broccoli, spinach, and cauliflower in your diet as they provide some fiber while being low in carbohydrates.
• Consider supplements: If increasing dietary fiber is challenging on the keto diet, you may consider taking a fiber supplement after consulting with your doctor.

If constipation persists despite these strategies, it is important to reach out to a doctor for further evaluation. They may recommend changes tailored to your specific needs to help alleviate constipation and improve gastrointestinal health.