While the keto diet may be worth all the rage for weight loss, few people talk about its not-so-glamorous side effects. Constipation in keto is one of the biggest challenges that followers of the diet face. The low fibre intake results in constipation. However, there are ways to prevent constipation while following a keto diet. Make sure to include a variety of fibre-rich, low-carb vegetables as well as fruits in your diet. Additionally, make sure to keep yourself hydrated to poop smoothly. Read on to learn how to deal with constipation on a keto diet, what to eat, and what to avoid.

What is keto diet?

The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat eating plan designed to shift the body's metabolism from carbohydrates to fats for energy. “By drastically reducing carbohydrate intake, typically to 20-50 grams per day, and increasing fat consumption, the body enters a metabolic state called ketosis,” says dietitian Kejal Shah. In ketosis, fat is broken down into ketones, which serve as an alternative energy source for the brain and body. While the diet has been proven to show rapid results, it also comes with its set of drawbacks. Constipation in keto diet is very common. Wondering how to get started on keto diet, here is a nutrition-approved healthy guide for keto diet.

Can keto diet cause constipation?

Yes, the keto diet can cause constipation for several reasons:

1. Transitioning to a low-carb diet

When you drastically reduce your carb intake on the keto diet, your body needs time to adjust. This sudden change can negatively impact your digestive system, leading to symptoms like constipation. A study, published by StatPearls indicates that since keto is a low-carb and high-fat diet, problems such as constipation, diarrhea, and bloating are common.

2. Insufficient fibre

The keto diet restricts high-fiber foods like fruits, vegetables, and whole grains. Fibre is essential for maintaining regular bowel movements by adding bulk to stool and drawing water into the intestines. Without adequate fibre, constipation is more likely to occur. Grains and legumes are rich in fibre, and these are not permitted in the keto diet as they have carb content as well. Therefore, constipation in the keto diet is prevalent. About 30-45 g daily fibre intake is necessary to avoid constipation, and the keto diet does not allow that, states a study, published in Current Problems in Cardiology.

3. High fat intake

The keto diet is very high in fat, which can be difficult for some people to digest. High fat intake may slow down digestion and lead to constipation. A study, published by Neurogastroenterology & Motility, observed that dietary intake of high saturated fat was associated with constipation in participants of all groups.

4. Dehydration

The keto diet can cause increased urination, leading to dehydration if fluids are not replaced adequately. Dehydration can contribute to constipation by making stools hard and difficult to pass. People also feel more thirsty while following the keto diet. The high levels of ketones can lead you to a state of dehydration, as well as cause an imbalance of electrolytes. A study published in Epilepsy Currents, observed that dehydration was the most common early-onset complication.

Green beans are a great source of fibre, and are a keto-friendly vegetable as well. Image courtesy: Pexels

While the keto diet can help you lose weight quickly. It has a nasty side as well. Check out the other keto diet side effects.

How to avoid constipation on keto diet?

To prevent constipation on a keto diet, you can try these tips.

1. Increase intake of fibre-rich vegetables

Include low-carb vegetables like spinach, cauliflower, bhindi, and green beans to boost fibre intake. Check out the other healthy foods that you can eat on a keto diet.

2. Stay hydrated with electrolytes

Drink plenty of water, lemon water with pink salt, or buttermilk to maintain hydration and balance electrolytes. This would help you to keep constipation at bay.

3. Consume ghee

Ghee lubricates the digestive tract; add it to meals or have it with tea. Ghee coffee and ghee tea are healthy options to have on a keto diet, and a regular diet as well.

4. Psyllium husk

Take it with water or curd for added fibre, but drink enough water. Psyllium husk is a laxative that is easily available. It is great to treat constipation as well as diarrhoea. It can also help with haemorrhoids as well as other intestinal problems.

5. Eat fermented foods

Make sure to include curd or traditional sugar-free pickles for probiotics and gut health. This helps in the production of gut bacteria, gut microbiome diversity and gut health, states this study published in Genes. Fermented foods are keto-friendly as the process of fermentation helps reduce the carb count.

6. Add healthy fats

Use coconut oil or ghee for healthy fats that support digestion. You can also try to include avocado in your keto diet plan. Check out the other benefits of avocado.

7. Herbal remedies

You can try some home remedies to cure constipation in keto. Using Triphala or carom seeds (ajwain) to aid digestion and relieve constipation will prove useful. Carom seeds can be consumed with lukewarm water to treat constipation.

8. Exercise regularly

Walk after meals or do yoga poses like the Wind Releasing Pose or Pawanmuktasana to stimulate bowel movements. Check out these other yoga poses to relieve constipation.

What can you eat on keto diet to prevent constipation?

Here are keto-friendly foods in the Indian context that can help prevent constipation:

1. Spinach

Spinach is high in fibre and low in carbs. This makes it an ideal keto food. One cup of raw spinach has 0.66g of fibre, according to the US Food and Drug Association. This is what makes it ideal for curries or soups.

2. Cauliflower

Cauliflower is very good for treating constipation in the keto diet. According to the US Food and Drug Association, 100g of two grams of fibre. This is what makes it great for making low-carb rice or mash, rich in fibre.

3. Okra

Okra is a fibre-rich vegetable that can be stir-fried or added to curries. According to the US Food and Drug Association, 100 grams of okra has 3.2 grams of fibre. This is what makes it ideal for constipation in keto diet.

4. Avocados

Avocados are fibre-rich and can promote digestion. One avocado contains 13.5 grams, according to the US Food and Drug Association. This high fibre content makes it ideal for the keto diet.

5. Coconut Oil

Coconut oil contains MCTs that can improve digestion and ease constipation. Coconut oil has a laxative effect. It helps to increase metabolism. This aids the food to pass quickly and easily, thereby preventing constipation.

6. Ghee

Helps lubricate the digestive tract and supports smoother bowel movements. Ghee has a host of other benefits as well and can be consumed daily. Check out the advantages of drinking ghee water every day.

Avacados are high in fibre and protein and are excellent in a keto diet. Image courtesy: Pexels

7. Curd

Curd or Greek yoghurt is rich in probiotics. This means that it promotes gut health and aids digestion. Therefore, make sure to include a cup of curd in your keto diet plan every day.

8. Green beans

Green bean is a low-carb vegetable that adds fibre to meals. According to the US Food and Drug Association, 100 grams of green beans has 2.7 grams of fibre.

Including these foods can help maintain good digestion and prevent constipation on a keto diet.

What are the other things to remember in keto to be healthy?

The keto diet can be beneficial to you only if you follow it in the right manner. There are a few things that you can do to make sure your keto diet plan is healthy and wholesome.

• Focus on whole foods. Prioritise minimally processed foods like meat, eggs, dairy, nuts, and low-carb veggies. Avoid processed keto junk food.
• Eat a variety of vegetables. Include diverse low-carb veggies like leafy greens, zucchini, and peppers for essential nutrients.
• Staying hydrated is essential. Drink plenty of water and monitor electrolytes (sodium, potassium, magnesium) to avoid dehydration.
• Limit saturated fats in your diet plan. Focus on healthy unsaturated fats like olive oil, nuts, and avocados, while limiting saturated fats.
• It is important to supplement as well if required. Consider multivitamins, omega-3s, and fibre supplements, if necessary, with a doctor's guidance.
• Easing into the keto diet is very important. Gradually reduce carbs to minimise side effects during the transition.
•  Listen to your body and adjust the diet if needed. You can also consult a healthcare professional if negative effects persist.

By following these tips and focusing on nutrient-rich foods, you can maintain a healthy keto diet. Check out other ways to come up with a healthy keto diet plan.

Summary

Constipation in keto diet is prevalent. This happens as most low-carb food options are also low-fibre. The lack of fibre content in the body leads to constipation. However, to prevent and relieve keto-related constipation, it's important to stay hydrated, consume enough fibre from low-carb sources, and replenish electrolytes.

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