If you are looking for keto constipation solutions, you are in the right place!!!
Keto constipation is one of the adverse effects that some people may experience while starting the keto diet, for several reasons.
It might be really annoying to you, but don’t worry too much about it; In this article, we have tried to provide a set of keto constipation solutions that will help you beat it with ease that you did not expect.
What is the definition of constipation?
Constipation is a lack of bowel movement and difficulty passing stools. You may be diagnosed with constipation when you have bowel movements less than three times a week.
In fact, many reasons lead to constipation, such as not eating enough fiber in the diet, or having some diseases of the digestive system…etc.
Here are the main symptoms of constipation on the keto diet:
- Abdominal pain and discomfort
- Flatulence
- Difficulty passing gas
- The feeling of pressure in the intestines
- Infections or swelling
- Dry, lumpy stools that are difficult to pass
- Anal fissures (sometimes)
- Bleeding in some difficult cases
- Sometimes blood in the stool
- Hemorrhoids (this condition appears with chronic constipation)
Some other common causes of constipation on the keto diet:
- Food allergy to milk proteins
- Taking certain types of medication, such as codeine and antidepressants
- Laziness and idleness
- Low thyroid hormones
- Premenstrual syndrome (PMS)
Note: In fact, all of these factors contribute to worsening constipation on the keto diet.
Does the keto diet cause constipation?
At the beginning of the keto diet, you may feel some symptoms of the keto flu, due to your body switching from burning carbohydrates to burning fats, in addition to losing part of the water in the body through urine, and you may also feel headaches, muscle cramps, a feeling of memory disorder, or even constipation in sometimes.
But don’t worry, these symptoms disappear quickly once the body begins to adapt to using fats as an energy source instead of carbohydrates.
So … what are the causes of keto constipation?
Before discussing keto constipation solutions – the causes must be known first.
If the keto diet is supposed to improve your health, what makes your digestive system react to a high-fat, low-carb way of eating? What is the relationship between keto and constipation?
Here are some of the main reasons you might be experiencing keto constipation:
- A sudden transition to a keto diet, ketogenic nutritionists always advise a gradual transition to this diet, as there is no doubt that a sudden change in food intake may cause many digestive disorders such as ketogenic constipation.
- Not eating enough dietary fiber, you may know that the keto diet allows eating only about 20 grams of carbohydrates per day, which requires you to give up many types of fruits and vegetables that contain a high percentage of fiber, and these fibers are very important in absorbing water and increasing the volume Stool is therefore easy to get rid of from the intestine.
- Dehydration is one of the most important causes of constipation in the keto diet, as water usually helps to make the stools not dry, thus making it easier to defecate.
- Not chewing food well, normal digestive processes start with good chewing in the mouth.
- Lack of exercise, there is no doubt that these exercises, the simplest of which is walking, contribute greatly to increasing bowel movement and even reducing the time between each movement.
11 Effective Keto Constipation Solutions
If you are new to the keto diet and suffer from keto constipation, know that it will only last from a few days to a few weeks. But don’t worry; if you follow these suggested keto constipation solutions, you will soon end your suffering.
Here are the most common keto constipation solutions that you can use:
- Gradually reduce carbohydrates, as you can start with a daily amount of carbohydrates of up to 50 grams, and then reduce the amount slowly while adjusting the digestive system.
- Ensure that the fats and proteins you eat come from whole foods and are not processed, or hydrogenated. “Processed foods usually don’t offer much nutritional value. Plus, they’re usually low in fiber, which you need to keep your gut in good working order.”
- Drink plenty of water to regulate bowel movement.
- Try to exercise regularly.
- Get used to walking (for at least half an hour), especially after eating keto diet meals.
- You should regularly eat foods that are high in fiber (such as berries, avocado, broccoli) and low in carbohydrates (so as not to hinder weight loss).
- You can take some supplements that contain magnesium that regulates gut motility, such as magnesium citrate.
- Eat some chia seeds or flaxseeds, as they have an important effect on the digestive system.
- Make sure to have some cups of tea and coffee.
- Try to stay away or reduce your intake of nuts.
- Make sure to chew food well.
In the event that the above-mentioned keto constipation solutions fail, we advise you to visit a specialist to find a solution to this problem quickly through prescription medications or some dietary changes to help re-work your digestive system so that your health does not get worse.
How to prevent keto constipation?
We always say that “prevention is better than cure,” so by following the previous keto constipation solutions, you can prevent keto constipation with ease. Just make sure to eat plenty of water, exercise regularly, eat plenty of fiber and reduce carbs.
Conclusion
In this article, we have tried to discuss some effective keto constipation solutions, as anyone who starts following a keto diet can suffer from keto constipation – this is due to the body not adapting to the large amounts of fat imposed by this diet.
But keep in mind that once your digestive system adjusts to this way of eating, you may find that you no longer have constipation except in special cases where it gets worse and worse.
But don’t worry, there are several keto constipation solutions that can help you get rid of it, one of the most important of which is to eat more whole foods high in fiber to help keep your intestines moving and drink lots of water and natural fluids, as well as other therapies (see above).
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