Trouble with Keto?

What are some tips for constipation on Keto?

Some people think that a lack of fiber causes constipation–this is not true. In fact, adding more fiber may make matters worse. Your gut microbes may not be fully adapted to your new ketogenic diet. When you consume fiber, your gut microbes feed on it. It can take time for them to adapt to new sources of fiber. Until they’ve adapted, it’s best to avoid some foods.

If kale and broccoli cause bloating and constipation while you’re on keto, you may have to cut back and try other vegetables that do not cause these problems. Instead, try lettuce and spinach, which tend to be easier on the stomach.

Fermented vegetables are also great options for those who are experiencing constipation on keto.

Consuming way too much fat on keto–especially before your body has adapted–may lead to constipation. Try lowering your fat consumption until your body is fully keto-adapted.

When you start doing keto, you may also lose a lot of water weight, which can deplete electrolytes. Low electrolytes and dehydration can lead to constipation. Make sure you replenish your electrolytes while you’re adapting to keto.

In conclusion, try these tips:

  • Lower your cruciferous vegetables

  • Lower your fat consumption

  • Limit your nuts and seeds or germinate them

  • Avoid dairy with high lactose and casein

Last updated: Nov 09, 2023 16:57 PM