Keto offers numerous advantages such as weight loss, improved heart health, enhanced mental clarity, clear skin, and more.
However, as your body transitions into ketosis, it may encounter difficulties in adapting to the new low-carb diet. Symptoms such as constipation, diarrhea, increased frequency of bowel movements, and other alterations in digestion can be observed.
There is an encouraging aspect – you are not by yourself in this situation. The low-carb community refers to this occurrence as “keto poop.” It is a prevalent consequence of initiating the keto diet, but there are various actions you can take to address it, and it is not a long-term issue.
Following a ketogenic diet offers numerous gastrointestinal advantages in the long run. After adjusting to this alternative eating pattern and achieving regular bowel movements, the gut can greatly benefit from keto.
Gut Microbiome
Imagine your gut as a dwelling hosting numerous microscopic organisms like bacteria, archaea, viruses, and other microbes, which are also known as your digestive tract and gastrointestinal tract.
The term “gut microbiome” encompasses all the microorganisms residing within your digestive system, including your stomach, small and large intestines, and to a lesser extent, other organs.
Your immune system is protected and your digestion is aided by a well-balanced presence of these microbes. A healthy gut microbiome can be maintained by following a good diet, regular exercise, and a stress-free lifestyle.
On the flip side, a detrimental way of living can harm the small ‘metropolis’ of gut bacteria, consequently leading to digestive problems and increasing your vulnerability to illness.
Keto Poop
If you’re transitioning from a low-fat, high-carb diet, beginning a keto diet may result in two possible digestive experiences.
- Trouble pooping (constipation)
- Excessive pooping (diarrhea)
To begin with, let’s address the issue of constipation.
Keto and Constipation
To begin with, it is important to note that not having a daily bowel movement does not necessarily indicate constipation. It is perfectly normal for a person to have a bowel movement anywhere from three times a day to once every three days.
Constipation becomes a concern when there is an abrupt alteration in the frequency of your bowel movements accompanied by difficulty in passing stool (which is hard and dry in texture).
The three primary factors leading to constipation associated with keto are:
1. Low Fiber Intake
Cutting out many high-fiber foods like whole grains, higher-carb veggies, legumes, and beans is common when initiating a keto diet. Consequently, one may experience a deficiency of fiber, which is crucial for maintaining regularity and adding bulk to stool. Insufficient intake of fiber can lead to constipation.
To solve this, include a higher amount of vegetables in your diet. Consume a generous quantity of low-carb greens such as broccoli, cauliflower, bok choy, fennel, kale, collards, and cabbage. In addition, blackberries, raspberries, and strawberries are excellent sources of fiber with minimal sugar content.
2. Dehydration
During the initial weeks of following a keto diet, it is typical to experience a reduction of 3 to 7 pounds in water weight. This decrease occurs as your body depletes its glycogen stores, which primarily consist of carbohydrates that necessitate a significant amount of water for storage, unlike fat.
Explore our carefully selected assortment of beloved choices and uncover your ultimate preferred snack or supplement.
If you lose all that water and don’t replace it, you can end up with constipation. If your stools are dry and hard, you may be dehydrated.
To resolve the problem, increase your water intake.
3. Electrolyte Imbalance
Your insulin levels remain low and stable when you eliminate carbs, which benefits your health; however, this leads to the release of sodium, magnesium, and potassium by your kidneys rather than their retention.
The presence of electrolytes, particularly magnesium, helps attract water into your intestines, which in turn moistens hard stools and facilitates their passage.
To enhance your electrolyte balance and alleviate constipation, it is recommended to generously add salt to your food, consume an ample amount of vegetables, and take a daily dosage of 200-400 mg of magnesium.
The top two recommended forms of magnesium are magnesium citrate and magnesium glycinate. If you are experiencing constipation, magnesium citrate is the ideal choice, but make sure not to exceed a dosage of 400 mg as it may lead to diarrhea. On a keto diet, you can incorporate these 12 potassium-rich foods to boost your potassium intake.
In most instances, incorporating a higher intake of vegetables, increasing water consumption, and focusing on electrolytes can effectively address keto constipation.
Keto and Diarrhea
There are three primary reasons why diarrhea can occur while following the keto diet, particularly in the initial weeks of its implementation.
1. Low Digestive Enzymes
When you consume excessive amounts of fat that your body is not accustomed to, it may take some time for your liver to adjust and produce enough bile and digestive enzymes to emulsify and digest the fat.
You may experience diarrhea due to undigested fat until your body adapts to the new high-fat diet.
2. Low Fiber Intake
Interestingly, it is paradoxical that consuming inadequate fiber can lead to both constipation and diarrhea. The absence of fiber in your diet hinders the processing of food, resulting in a rapid passage through the digestive system. To remedy this, increase your consumption of low-carb vegetables when experiencing diarrhea to regulate and maintain a healthy digestion rhythm.
3. Too Many MCTs
Consuming excessive amounts of medium-chain triglycerides (MCTs), often utilized by many keto dieters for increased energy and elevated ketone levels, can lead to urgent diarrhea despite their potential health benefits.
To resolve the issue, when you begin incorporating MCTs into your diet, restrict yourself to one teaspoon at a time if it causes diarrhea. Gradually increase the amount to approximately two tablespoons within a week or so.
By applying these tips, you can avoid experiencing constipation and diarrhea throughout your keto transition. Once your body adapts to your new dietary regimen, it is probable that you will not encounter any further digestive problems.
Keto Diet Good for Gut Health
A recent study published on May 20, 2020, in Cell revealed that adopting a low-carb diet, such as the ketogenic diet, can have remarkable benefits for enhancing gut health. The research conducted by UC San Francisco demonstrated that ketone bodies had a positive effect on the gut microbiome, leading to a reduction in inflammation.
The results suggest that ketones might offer a potential treatment for autoimmune disorders affecting the gut, such as Irritable Bowel Syndrome (IBS). Additionally, scientists observed that mice who were given regular carbohydrate intake experienced alterations in their microbial composition due to the introduction of ketones.
Peter Turnbaugh, PhD, an associate professor of microbiology and immunology at UCSF, a member of the UCSF Benioff Center for Microbiome Medicine, and a Chan Zuckerberg Biohub Investigator, expressed surprise at the idea that ketone body production is not an all-or-nothing effect once carbohydrate intake reaches a certain low level. Instead, this suggests that some of the effects of ketosis can be experienced relatively quickly. Turnbaugh finds this discovery fascinating because it indicates that the impact of ketogenic diets on the microbiome goes beyond the diet itself, extending to how the diet alters the body’s metabolism and subsequently affects the microbiome downstream.
To put it briefly, the keto diet seems to have a positive effect on gut health, even if you don’t strictly adhere to it. Merely elevating the ketone levels in your body might provide advantages for your digestive health.
Tips for Improving Gut Health
Here are 5 tips that you can follow to enhance the health of your gut microbiome, keeping this information in mind.
1. Go Keto
Among the many reasons to consider transitioning to this low-carb, high-fat diet, better gut health stands out as a compelling factor.
Keto dieters achieve the state of ketosis by limiting their daily intake of net carbs to a range of 25 to 50 grams. In this metabolic condition, the body utilizes stored body fat as fuel instead of stored sugar.
In addition to its direct association with improved gut health, adopting a ketogenic diet has also demonstrated advantageous effects on metabolism. If you’re unsure about whether to try the keto diet, consider consulting this guide of pros and cons to assist you in determining its suitability for your needs.
If you’re prepared to begin your keto journey and kickstart your progress, participate in the KETO 30 Challenge, a 30-day weight loss program centered around the keto diet, which consists of 4 simple steps.
2. Drink Plenty of Water
Hydration plays a crucial role in enhancing gut health as bacteria flourish in warm and moist surroundings. Additionally, your digestive system is largely accountable for the daily water deficit you encounter.
According to recent research, it is considered normal for healthy individuals to consume 4 to 6 cups of fluids daily. However, if one engages in physical activities or resides in a warm environment, it is advisable to increase this intake. In such situations, the inclusion of electrolytes should also be taken into account.
It is important to note that these hydration guidelines are general and should be consulted with your doctor before making significant changes. It is possible to consume excessive amounts of water, hence seeking professional advice is crucial.
3. Minimize Stress
It may be hard to believe, but your gut health can be affected by all of the following factors:
- Psychological stress
- Disrupted circadian rhythm (going to sleep or rising at erratic hours)
- Environmental extremes (excessively hot or cold weather)
- Alcohol or drug consumption
- Overexercising
- Poor diet
Your gut microbiome can be adversely affected by various types of physical or mental stress, and thus, any efforts to manage stress can potentially benefit your gut health.
Some suggestions comprise of establishing a schedule, adhering to a regular bedtime, ensuring sufficient rest, engaging in mindfulness, meditation, and yoga, among others.
4. Eat More Fiber
Many plant foods contain fiber, which cannot be digested.
Unlike most of the other things we consume, it cannot be digested in the usual way and instead gets transferred from the stomach to the small intestine where bacteria consume it.
To maintain a thriving and healthy gut bacteria, it is beneficial to consume ample amounts of fibrous foods such as cauliflower, nuts, broccoli, and avocados.
Moreover, consuming an adequate amount of fiber is directly associated with weight loss. This is due to its ability to prolong the feeling of fullness and regulate metabolism, making it more probable for individuals to lose weight if they ensure sufficient intake of this essential component.
Consume foods that have anti-inflammatory properties.
Akin to gut health, inflammation can also be induced by a poor diet, and its impact on the body can be devastating over time.
When you consistently have an unhealthy diet or lead a sedentary lifestyle, your body may enter a “loop” where it cannot effectively heal damaged tissue, despite inflammation being a natural healing response. If not treated, this persistent problem can eventually result in the development of diseases.
It should be noted that a poor diet can lead to inflammation in the intestines, which negatively impacts gut health. By the way, the keto diet is widely recognized as an effective way to lower overall inflammation in the body.
Ways Keto Improves Digestion
Keto in the long term is actually beneficial for your digestion. The digestion process is improved through a high-fat, low-carb diet, which has positive effects on your gut bacteria and gut lining. These factors are crucial for maintaining good overall health. Let me explain how keto enhances your digestion.
1. Keto Feeds Good Gut Bacteria
The digestion, metabolism, mood, and brain function are all influenced by the trillions of bacteria present in your gut microbiome.
Your gut harbors a myriad of bacterial species that vary in response to your diet and surroundings. Nevertheless, not all of these bacteria are beneficial. To maintain a healthy gut, it is crucial to nourish beneficial bacteria and deter detrimental ones.
Studies have discovered that a ketogenic diet effectively restores gut balance in infants and rodents, thus proving beneficial for the growth of healthy gut bacteria.
In addition, by following a well-balanced keto diet, the majority of your carbohydrate intake is derived from vegetables. Vegetables serve as an excellent source of prebiotic fiber, which acts as nourishment for beneficial bacteria in your gut and supports their growth.
Your gut is protected from damage and experiences a decrease in intestinal inflammation due to the increase in short-chain fatty acids brought about by both dietary fat and prebiotic fiber.
2. Keto Starves Bad Gut Bacteria
Keto effectively deprives harmful gut bacteria of nourishment. Numerous pathogenic bacteria heavily rely on sugar, specifically fructose, to thrive. Consuming a diet abundant in sugar, particularly in the form of high-fructose corn syrup, fuels the growth and colonization of detrimental gut bacteria within your digestive system.
By consuming a diet high in fat and devoid of carbohydrates, harmful gut bacteria are deprived of nourishment, resulting in their elimination and the promotion of favorable gut bacteria.
3. Keto Maintains Gut Integrity
Fructose, which is a type of sugar, also negatively impacts the lining of your gut. By weakening tight junctions, sugar harms the integrity of your intestinal barrier.
When the tight junctions in your gut weaken, it can lead to gut inflammation and an unwarranted immune response, resulting in digestive problems and damage to the intestines as food particles, bacteria, and other substances may leak into your bloodstream.
When following a keto diet, sugar and other refined carbohydrates are not consumed, hence there is no need to be concerned about sugar intake negatively impacting the lining of your gut.
Keto Foods that Improve Gut Health
Are you in search of low-carb foods that can contribute to improving your gut health? Well, you don’t need to look any further because the foods listed below are excellent for enhancing the health of your gut bacteria or minimizing inflammation. And the best part is, they are all compatible with the keto diet!
- Salmon
- Avocado
- Nuts
- Broccoli
- Berries
- Cauliflower
- Spinach
- Kale
- Any fermented foods (kimchi, sauerkraut)
- Olive oil
Notes on the side
- The gut microbiome consists of millions of tiny bacteria and microbes that keep your immune system healthy, boost your metabolism, and can assist with weight loss.
- Gut health helps maintain homeostasis in the body. Eating lots of fiber-dense, anti-inflammatory foods is a great way to maintain the balance of good bacteria in your gut.
- Eating a keto diet has been shown to improve gut health and support weight loss.
- Hydration and reducing stress are two other ways you can help maintain good gut health.
Don’t worry if you experience constipation or diarrhea when initiating a keto diet, as it is simply your body getting accustomed to the new dietary changes. It may require some trial and error to determine the optimal proportions of fat, protein, and fiber that suit your body.
