The Keto diet has proven to be useful for curing many diseases, [1] but some people manage to get some issues when they do the keto diet. Diarrhea and other gastrointestinal (GI) issues might occur as side effects in some people who follow a keto diet. [2]. In this article we will learn about keto diarrhea.
In some cases, while the person’s body adjusts to the new diet, diarrhea or GI problems can be short-term. Sometimes, however, these problems may be longer-term and even last for the KD period. [3] We demonstrate what a keto diet is in this article, why it can cause GI issues, and see a doctor.
Why is Keto Diarrhea a Problem?
When you feel like you’re going through this alone, dealing with keto diarrhea is worse. But when you can share what you’re going through, significant changes are easier to deal with, even if it means that you end up discussing diarrhea!
Research has shown that a keto diet can help weight loss. However, as the low-carb diet can lead to changes in the digestive tract, it can also cause adverse GI effects, such as diarrhea and constipation.
What are the Symptoms of Keto Diarrhea?
If you are new to the keto diet, it is not abnormal that an intense dietary shift will change your tummy habits, so you may need to give your GI system time to adapt. As long as you have no red flags, you can do that safely, like blood in your stools. Observe severe or continuous abdominal pain or diarrhea, or wake up at night. Consult your doctor to make sure things are okay if symptoms persist for more than two or three weeks.
How can the Keto diet cause Diarrhea?
It is possible that the body is not used to the amount of saturated fat you eat on a keto diet. Saturated fats stimulate bile. The liver contains bile, and it is processed in the gallbladder. For the breaking down of fats, bile salts are used. People who do not eat that much-saturated fat will not get that much bile. To get your body used to it, cut back on the fat you eat. [4]
The bitterness adjusts, and diarrhea stops. Bile, which helps the bowel lubricate. Cut back on your oil consumption, especially if it’s like MCT oil in a liquid state. Reduce the amount of butter and coconut oil that you eat, too. See if it’s helping.
The explanation is that some people do not digest fat, and their bodies do not put it to use as well as they should, and, well, 70 to 80 per cent fat is the keto diet. In your stools, that extra fat the body does not use comes out, making them more fluid than usual.
Isn’t diarrhea a Keto flu symptom?
Not necessarily. Although, yes, diarrhea is a keto flu [5] symptom, you will also have other symptoms such as headaches, difficulty concentrating, nausea, and sleeping problems. But while the keto flu usually resolves in two weeks after your body gets used to being in ketosis (a.k.a. the state of burning fat for fuel instead of carbs), keto diarrhea does not necessarily have a stopping point.
Reasons for having Keto Diarrhea
- Many people involved in the keto diet opt for these non-nutritious sugars to reduce carbs. Still, because sugar alcohols are not effectively absorbed in the intestine, they often reach the large undigested intestine. They tend to have an unpleasant laxative effect when this happens.
- The most straightforward reason you may experience digestive problems is that a high-fat diet now powers your body. A ketogenic diet is a huge adjustment from the Standard American Diet, and it takes some time for your body to change its processes, especially bowel movements. Bile is the fat breakdown product your body makes. It’s also a colon lubricant.
- Another keto diarrhea culprit: the use of non-nutritive sweeteners (think: aspartame or Splenda) or sugar alcohols (such as sorbitol or xylitol) to replace real sugar on keto may also cause digestive problems. (To be clear: Boules does not advocate or encourage the keto diet because of that high-fat content. In addition to diarrhea, sorbitol is particularly notorious for causing GI disturbances such as cramping and bloating.
How can Keto Diarrhea be cured?
1. Enhance the fiber in your meals
Lack of fiber is the primary cause. If you are committed to giving keto a go and you initially experience diarrhea, “aim to stay hydrated and adopt a high-fiber diet,” as this can help your body adjust to ketosis, bulk up your poop, and help reduce bathroom trips.
You can do this by adding leafier green and other low-carb vegetables to your meals. For digestive health and regular bowel movements, dietary fiber is essential. This increases the amount of fiber.
2. Adding probiotics to your meals
Probiotics help maintain a healthy gut bacteria balance. Probiotics are associated with several health benefits, including digestive health. If you have too many harmful bacteria in your gut and not enough good bacteria, it can lead to digestive problems. [6]
Probiotics balance everything out. You can take probiotics as a supplement to sprinkle over your food in capsule form or powder form.
3. Get your electrolytes replenished
Because of diarrhea, you will lose electrolytes and fluid, so replenishing both is important. Water alone will not be good enough. You can replace your electrolytes by drinking a home-made or good quality store-bought bone broth (Make sure to add it to your magnesium allowance for the day.)
4. Eating less dairy
Because whole dairy products are high in fat, more can be consumed by people starting on a keto diet than they previously did. This dietary change may reveal dairy intolerance, common symptoms like diarrhea, bloating, and gas.
5. Easing into the keto diet
A sudden change in the diet may disrupt the GI bacteria. Easing into a keto diet may help the body adapt better by slowly decreasing carbs and increasing fats.
6. Staying hydrated
Constipation can be improved by drinking. It is essential to replace fluids if a person has diarrhea. Drinking water and electrolyte drinks free of sugar alcohol can help replace these fluids and any lost electrolytes. Staying hydrated can help blood sugar levels and decrease the chance of a blood sugar rollercoaster.
Eating fermented foods: Eating fermented foods such as sauerkraut and kimchi can improve digestion and decrease constipation or diarrhea.
7. Sugar substitute intake reduction
Reducing the intake of foods and drinks containing keto-friendly sugar substitutes may help to relieve gastrointestinal symptoms.
8. Medication?
There are medications available that are designed to help with diarrhea symptoms. But while it may provide short-term relief, it does not help much if you do not know the root cause.
Conclusion
People should consider taking steps such as eating more fiber, taking probiotic supplements, and relieving the diet to relieve diarrhea and constipation due to the keto diet. If the symptoms of the diet are not making you feel good. It would be best if you considered the diet that you are consuming.
Persistent diarrhea may lead to health complications, such as vitamin shortages, muscle loss, and electrolyte imbalance. If anyone develops keto diarrhea that does not resolve as their body adjusts to the diet over time, we can encourage them to stop the foods they are consuming and get a Custom Keto Diet plan which suits their body.
