Changing to a keto diet can cause mild constipation due to the increase in high-fat foods and decrease in carbohydrates, which often means less fiber. You may notice pain when passing stools, a change to fewer than three bowel movements per week and/or hard or dry stools. Some people also report incomplete evacuation, which means only partially passing stools.
How fiber prevents constipation
Limiting simple carbs and processed foods can have benefits, but the keto diet often means that people stop consuming much-needed fiber.
Fiber is helpful to digestion because it can’t be broken down in your body, so it stays in your GI tract, adds bulk to your stools and draws water into the intestines. This is what helps your stools stay soft and regular.
How to treat constipation
If you haven’t started a keto diet yet, it’s important that you make a gradual transition over several weeks to avoid constipation.
Already on the keto diet? Try these tips:
- Drink plenty of water. Staying hydrated helps keep stools soft and will aid with regular bowel movements.
- Walk after meals. This will help keep your digestive track moving food.
- Exercise regularly. Changing your diet doesn’t mean you can stop exercising. Inactivity can lead to constipation.
- Eat low-carb, high-fiber foods. These include fruits and vegetables, such as berries, cabbage and cauliflower.
- Avoid simple carbs and processed foods.
Although fiber supplements may help relieve constipation, they do contain carbs and therefore could hurt your ability to achieve or maintain a state of ketosis.
If you’ve tried the tips above and nothing seems to help, consider using a low-carb laxative.
Other side effects
Constipation isn’t the only negative side effect of being on a keto diet. You may also experience something called the “keto flu.” Symptoms include dehydration, nausea, chills, fatigue, increased urination, lightheadedness, sweating and muscle soreness. Again, transitioning to a keto diet gradually may help.
