Digestive problems on Keto - what do I do?

Let’s start with sugar alcohols. When you’re doing keto you’re not consuming sugar anymore. There are sugar substitutes that don’t spike insulin. They’re low on the glycemic index. Erythritol is one that can cause diarrhea. Xylitol can also disrupt your stomach if you take too much. Same for mannitol, maltitol, and the list goes on. Most often, people report their stomach problems began with sugar alcohol. To reduce or cut it out completely.

Next could be fiber. I always recommend a large quantity of vegetables but for some people, 7-10 cups are too much. It’s a big change. They don’t have the microbes to digest that much fiber. So, start with a smaller amount and ease up to more. If you have trouble with a certain vegetable, kale or broccoli for example, then try fermented vegetables like fermented cabbage or pickles. Certain keto-friendly bars or other products have corn fiber, which could be GMO. There’s a substance called inulin that can cause digestive issues.

Bottom line if you have digestive issues, just consume foods and skip the products. Especially the synthetic sugar dextrose, or maltodextrin.

Apple cider vinegar is important for digestion. If you’re not doing intermittent fasting with keto, that’s a mistake. Especially fiber can be a problem if you’re eating frequently. Give your digestion a chance to recover by fasting. Too many nuts, too much peanut butter, or too much almond flour can cause digestive issues as well. Go easy on them at first. Likewise with cheese. Solving digestive issues on the keto diet is simple.