How to Avoid Constipation on a Keto Diet

Toilet Constipation

When you are on a keto diet, there are certain side effects you are likely to experience as your body starts to enter a state of ketosis. One of the most common side effects people may experience is constipation. This means you will have more difficulty passing stool.

Constipation can happen for a number of reasons. First, you are likely to put your gastrointestinal tract in a stressed state when you switch to a minimal-carb diet. Our bodies are designed to take in three core macronutrients. They are carbs, fats, and proteins. It will take some time for your body to adjust as it goes from a carb-rich diet to a fat-rich diet.

For people who are new to the keto diet, one way to minimize the effects of constipation is by making your diet transition more gradual. Don’t switch from a carb-heavy diet to a fat-heavy diet overnight. Gradually reduce your carb intake by an appropriate amount each day so that your GI tract has time to adjust.

Another reason people on a keto diet may get constipation is due to a lack of fiber. Naturally, a lot of the carb-rich food that you used to eat are rich in fiber. This includes certain fruits, vegetables, and grains. Reducing the amount of fiber intake means you are also reducing the “bulk” that keeps your bowel movements going.

To avoid constipation on a keto diet, consider mixing in a number of high-fiber, low-carb food. There are a lot you can consider. Our personal favorites include flax seeds, chia seeds, avocado, raspberries, and cauliflower.