Trouble with Keto?

Why can stomach problems happen on keto?

Let’s talk about digestive problems like bloating, gas and feeling nauseous on keto. Solving digestive issues on the keto diet is simple.

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. But they can have unwanted effects on some people. Erythritol is one that can cause diarrhea. Xylitol can also disrupt your stomach if you take too much. The same with mannitol, maltitol – and the list goes on.

Most often, people report their stomach problems began with sugar alcohol. Their best course is to reduce or cut it out completely.

The next most frequent side effect could come from fiber. Healthy Keto® includes a large quantity of vegetables but for some people, 7 to 10 cups is too much. It’s a big change. They don’t have the microbes to digest that much fiber. If you’re one of those people, 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 whole foods and skip the additional products. Especially avoid the synthetic sugar dextrose, or maltodextrin.

MCT oil can give a laxative effect if you consume too much.

When you first start keto, avoid adding too many items that you aren’t used to consuming. Add one at a time; that way, if there’s a problem you’ll know what’s causing it.

A common problem is adding way too much and too many different kinds of fats when your system isn’t used to them. Taking purified bile salts is a good idea. Dr. Berg’s Gallbladder Formula contains those as well as betaine hydrochloride.

Apple cider vinegar is also important for digestion.

If you’re not doing intermittent fasting with keto, that’s a mistake. Fiber especially 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.

Last updated: Apr 02, 2023 21:09 PM