Keto constipation is one of the side effects that may affect an individual at the beginning of the diet, but it disappears once the body adapts to breaking down fat.
Many people are looking for a treatment for constipation on keto, as it is one of the side effects that may affect some people when starting the ketogenic diet.
This is due to many reasons that can be overcome.
It is easy for them, but first we must know that when a person suffers from constipation, this means that the stool is hard and lumpy, and it is difficult for him to pass.
Constipation on keto
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Causes of constipation on keto
Before we talk about treating constipation on the keto diet, we must know the reasons that lead to this, which are as follows:
Low carbohydrate content in food
One of the most important causes of constipation on keto is that although our bodies are designed to digest three nutrients: carbohydrates, fats, and protein, a sudden and rapid reduction in carbohydrates makes the digestive system stressful.
In the ketogenic diet, the body replaces a high percentage of carbohydrates with a high percentage of fats, and this requires time for the intestines to get used to breaking down fats more than usual (in a high-carbohydrate diet).
Not eating enough fiber
One of the causes of constipation on keto is that fiber ensures regular bowel movement in the event of a lack of carbohydrates in the diet.
The keto diet allows for 20 to 50 grams of carbohydrates.
You should know that dietary guidelines recommend eating 225 to 325 grams of carbohydrates (a carbohydrate diet), and of course there is a huge difference between the two diets in terms of the amount of carbohydrates.
This difference exposes the individual to what is called constipation on keto for a short period until the body gets used to digesting fats.
How to treat constipation on keto
Continuing constipation on keto for a long period may lead to severe complications in the long term, such as anal fissures, hemorrhoids, and abdominal pain, and this is what prompts some people to search for a treatment for constipation on keto.
Constipation lasts only a few days to a few weeks after starting the diet and disappears once the body adapts to digesting more fat and increasing fiber in the diet.
What are the ways to treat constipation on keto?
- Drink plenty of water.
- Temporarily eat more foods rich in fiber, such as whole grains, legumes, and berries.
- Take a walk after every ketogenic meal, as body movement helps treat constipation on keto.
- Performing bowel exercises, which is a method in which the stool is excreted at the same time every day. This training can be done before starting the diet to facilitate the treatment of constipation on keto.
- If constipation does not improve after three weeks, you should make an appointment to speak with a specialist doctor.
- Fiber stimulants and supplements can help treat constipation on keto, but you must make sure they are not high in carbohydrates.
There are two ways to treat constipation on keto
The first method is one of the most popular methods of treating constipation on the keto diet, which is to gradually reduce carbohydrates.
You can start by eating a daily amount of carbohydrates of up to 50 grams, then reduce the amount slowly while adjusting the digestive system.
This means that it may take a little longer to reach the state of ketosis, as this method may avoid the owner searching for a cure for constipation on keto.
The second method, which will prevent the person from resorting to treating constipation on the keto diet, is to ensure that the fats and proteins you eat come from whole foods and not processed, manufactured, or hydrogenated foods.
This type of food has great nutritional value and is usually low in fiber, which is important for the intestines at the beginning of the keto diet.
Frequently Asked Questions
Is constipation on keto a common symptom?
Yes, it is a common symptom, but it can be easily overcome by taking nutritional supplements rich in fiber, in addition to eating green vegetables rich in fiber and drinking plenty of water.
In most cases, it disappears after a week, and some do not get it because they adhere to the ketogenic diet.
Does constipation on keto force you to quit the diet if it continues for a long time?
Yes, if the above-mentioned natural methods in treating constipation, as well as the medications prescribed by a specialist doctor, fail, the person will be forced not to follow the diet for the sake of his life.
If the above-mentioned methods of treating constipation on keto fail, you can visit a specialist doctor to find a solution to this problem through low-carb medications.
Conclusion
In conclusion, it can be said that the keto diet may initially lead to constipation until the body gets used to digesting fewer carbohydrates and breaking down a high percentage of fat.
When this happens, the problem will disappear or its effects will decrease, and attention must also be paid to eating fiber to regulate bowel movement.