The ketogenic diet or the keto diet follows a rigid diet that involves high fat and low carbohydrate intake. However, one of the side effects is you can have a digestive issue such as keto constipation and diarrhea.
The keto diet consists of 70% fat, 25% protein, and less than 5% crabs. However, the consumption of carbs depends from person to person. Some take less than 50 grams daily, whereas some take as low as 20 grams of carbs.
Moreover, when this happens, the body becomes unbelievably effective at burning fat. It turns fat into ketones, which supply energy to the brain.
Keto diets can cause significant drops in blood sugar levels. Thus, it has some health benefits.
What is keto constipation?
Constipation is a common side effect of the keto diet as it includes low carb intake. Not having enough carbs means not having a high fiber meal.
Moreover, the body releases more water, which also contributes to digestive issues.
Laxative relaxes the bowel system and keeps water in the intestines. Thus, during the diet, the keto laxative is disturbed, which contributes to digestive issues.
In some cases, some even suffer from diarrhea though it is rare.
However, it mostly happens the first week of the keto diet. If it lingers, then you need to tsk to your doctor.
Why Keto Constipation Happens?
Few Carbs and More Fat
Adjusting to this new pattern takes time. However, once you cut down to carbs suddenly, the gastrointestinal goes into a tense state.
When you shift to a keto diet, the body has to adjust to a lot of fat instead of carbs. It takes some time for your stomach to get used to it.
Not enough fiber
When you do the keto diet, the general amount of carb you intake is 20 to 50 grams per day. This is way less than the generally recommended amount, which is 250 to 350 grams of carbs.
Foods like whole-grain and fruits, which contain a lot of fiber, are fewer calories. Once you do not get this, your bowel movements will be irregular.
Eating Low-Fibre Instead of High-Fibre Carbs
Your carb portion is limited to the keto diet. So, when you eat carbs, choose foods that are also high in fiber, like whole grains, fruits, and vegetables.
Some low fiber foods which you should avoid are white rice, white bread.
There Can Be Some Other Cause of Keto Constipation Such As:
- Mineral deficiency
- Too much vitamin A in the diet
- Gut dysbiosis
- Magnesium deficiency
- Hormonal imbalance
- Foods containing lectins
- Glutathione deficiency
- Iron supplements
What Helps Constipation on Keto?
While at the starting of the diet, you will get keto constipation, but it can cause anal fissures, hemorrhoids, and abdominal pain if it is prolonged for too long.
Try these remedies:
- Drink a lot of water
- Do not cut down carb quickly. For example, if you eat 250 carbs each day before, try 150 grams when starting keto. Then gradually decrease the quantity.
- After each meal goes for a walk, try to at least walk for 10 minutes.
If you are still suffering from constipation after 2 or 3 weeks, make sure to talk to your doctor.
However, your doctor might add carbs to your diet, which will hamper your keto diet.
Keto Smoothie for Constipation
Here is some smoothie which will help you if you have any digestive problems while doing keto diet:
Lime and Cashew Smoothie
To make this smoothie, you need 250 milliliters of water, 100 milliliters of almond milk, 30 grams of cashews, 25 grams of spinach and coconut, and 20 milliliters lime juice.
Cashews are packed with fiber, potassium, magnesium, and unsaturated fats. Thus, it decreases blood pressure, improves heart health, prevents migraine headaches, prevents gallstones, and increases good cholesterol levels.
Lime juice reduces indigestion and constipation, temperature regulation, boosts the immune system, increases iron absorption, and prevents asthma.
Every 250 milliliters of this smoothie has 4 grams of fiber, 25 grams of fat, 9 grams of protein, and 15 grams of carb.
To make this smoothie, you need 250 milliliters of coconut milk, 100 gram of pumpkin, 30 grams of almond butter, 100 grams of ice, and some salt.
Pumpkin is a low carb vegetable and rich in fiber. It also has a lot of anti-oxidants in them. They improve eye health and control diabetes.
Almond butter strengthens metabolism, lowers high blood pressure, weight loss, boosts bone health, and maintains oral hygiene.
Every 250 milliliters has 8 grams of fiber, 20 grams of carbs, 11 grams of protein, and 45 grams of fat.
Mix Berry Cream Smoothie
To make this smoothie for your keto constipation, you need 120 milliliters of water, 50 grams of strawberry, 50 grams of raspberry, 50 grams of blueberry, and 100 grams of heavy cream.
Strawberries help to improve digestive issues like constipation and stomach pain, reduce inflammation and boost fiber.
Raspberries help to burn fat, maintain heart health and blood sugar levels, and anti-inflammatory.
Heavy cream is high in fat and helps control blood pressure, heart issues and lessen the risk of metabolic syndrome and triglyceride level.
Moreover, like other dairy products, heavy cream is low in carbs and has extremely low lactose.
The fiber contains 3 grams, 10 grams, protein 5 grams, and fat is 45 grams per 100 milliliters.
Cocoa and Cauliflower Smoothie
To make this smoothie, you need 80 grams of cauliflower, 2 tablespoons of cocoa powder, 250 milliliters of unsweetened almond milk, 1 teaspoon of cacao nibs, 25 grams of hemp seeds, and a pinch of salt.
Cocoa helps improve blood vessels’ elasticity, maintain a healthy brain, lower low-density lipoproteins levels and glucose levels.
Cauliflower has a meager amount of carb, and 100 grams of cauliflower has 3 grams of fiber. It also detoxes the body and overall improves health.
Hemp seeds are cholesterol-free, sodium free and gluten-free, and rich in iron, vitamin B6, and folate. Moreover, it improves muscle mass and digestive health.
Cacao nibs help strengthen the immunity system, improves blood sugar levels, boost cognitive functions, and improves heart health.
Moreover, it is also anti-inflammatory and anti-oxidants and has iron, copper, magnesium, manganese, and zinc.
Per 250 milliliter has 9 grams of fiber, 25 grams of fat, 15 grams of protein, and 19 grams of carb.
Cinnamon Raspberry Smoothie
It would help if you had 250 milliliters of unsweetened coconut or almond milk, 120 grams of raspberries, 20 grams of spinach, 30 grams of almond butter, and ¼ teaspoon of cinnamon powder.
Raspberries are good for bone health and promote weight loss.
Cinnamon helps to improve bowel movement, controls blood sugar levels, and fights yeast infections.
For 250 milliliter will have 12 grams of fiber, 10 grams of protein, 20 grams of fat, and 18 grams of carbs.
Lemon Cucumber Smoothie
It would help if you had 100 milliliters of water, 100 grams of ice, 120 grams of cucumber, 40 grams of spinach, and 30 milliliters of lemon juice.
This smoothie is high in water content, which is refreshing for the body and calms down if you have stomach issues.
Cucumbers help digestion, flush out the toxins, regulate body temperature, heal gum diseases, promote joint health, regulate blood alkalinity, reduce cholesterol, and hydrate the body.
Spinach also boosts the digestive system, treats hypertension, prevents kidney disease, improves eye health, and maintain blood pressure. Spinach is also free from cholesterol and sodium.
Lemon juice reduces indigestion and constipation, stops internal blood bleeding, heals respiratory problems, reduces weight, and cleanses the teeth.
Every 100 milliliter has 6 grams of fiber, 6 grams of fat, 10 grams of carb, and 45 grams of protein.
Coconut Blackberry Smoothie
It would help if you had 120 milliliters of coconut milk, 75 grams of blackberries, 25 grams of coconut, and 8-10 mint leaves.
Coconut improves digestion, reduces nausea and weakness, helps with weight loss, fight the virus and restore kidney and urinary health.
Blackberry also maintain bowel movement, reduces constipation, maintain eye and bone health.
Mint promotes digestion, strengthens the liver, fight allergies, improves oral health.
This serving has 6 grams of fiber, 18 grams of carbs, 30 grams of fat, and 4 grams of protein.
Zucchini and Chia Seeds Smoothie
To make this, you need 250 milliliters of water, 125 grams of zucchini, 50 grams of chia seeds, and 120 grams of strawberry (optional).
Zucchini helps maintain digestion, lowers blood pressure, cure asthma, improves eye health and eyesight, lowers cholesterol, and maintains a healthy heart.
Chia seeds are rich in antioxidants, which help maintain bowel movement, boost metabolism, lose weight, build muscle, and control blood sugar levels.
Each serving has 17 grams of fiber, 12 grams of fat, 8 grams of protein, and 24 grams of fiber.
Cocoa Powder and Peanut Butter Smoothie
It would help if you had 250 milliliters of almond milk, 220 grams of ice, 30 grams of peanut butter, 5 grams of cocoa powder, and 50 milliliters of heavy cream.
Peanut butter helps relieve constipation, prevents the risk of gallstones, lowers cholesterol level, suppresses the hunger for weight loss, and lowers type 2 diabetics.
Cocoa powder treats constipation and indigestion, reduces obesity, maintains blood pressure levels and cholesterol levels, good for the brain, and strengthens the cardiovascular.
Heavy cream is good to reduce stress and helps to boost energy.
250 milliliter of this smoothie has 5 grams of fiber, 12 grams of carbs, 30 grams of fat, and 10 grams of protein.
Avocado and Mango Smoothie
To make this, you need 250 milliliters of water, 100 grams of avocado and mango, 50 grams of spinach, and 25 grams of hemp seeds.
Avocadoes are good for the digestive system, maintain oral health, good for the liver.
Mangoes help eliminate acidity and indigestion, boost the immune system, give relief from amenia, be good for brain health, and slow the aging process.
Each serving has 14 grams of fiber, 25 grams of fat, 11 grams of protein, and 20 grams of carbs.
Kale and Coconut Smoothie
It would help if you had 150 milliliters of almond milk, 70 milliliters of coconut milk, 100 grams of kale, 1/8 teaspoons of ginger, and a pinch of salt.
Kale is anti-inflammatory, improves the digestive system, controls diabetes, strengthens the immunity system, promotes eye health and eyesight, detoxifies the body, and supports bone health.
Coconut fights epilepsy, good for bone, maintains dental health, controls diabetes, and improves blood sugar levels.
To make another keto constipation smoothie, you need 200 milliliters of coconut milk, 150 milliliters of almond milk, 10 grams of stevia, 10 grams of turmeric powder, ¼ teaspoons of ginger, and cinnamon, 5 milliliters of MCT oil, and 20 grams of chia seeds.
Turmeric improves the digestive system, controls blood sugar levels, reduces heart disease, is a natural painkiller, protects the lung, and heals wounds faster.
Almond milk helps strengthen muscle and skin, maintain kidney health, reduce the risk of osteoporosis. Moreover, it maintains blood pressure, and improves eye health.
Ginger helps improve the digestive system, reduces pain, relief from fatigue, heals ulcers, and helps in weight loss. It is also anti-inflammatory and anti-fungal.
MCT oil improves gut health, boosts energy, weight loss, controls blood sugar levels, and maintains brain health.
The diet might primarily cause keto constipation, but as your body gets used to the new lifestyle, your digestive issues heal too.
Include high fiber and low carb food as much as you can at the beginning.
However, if your constipation does not get better in 7 to 10 days, visit your doctor even after trying all these remedies.