One of the challenges to stay on the keto diet is its side effects. Many of the symptoms of keto flu included a headache, diarrhea, and sometimes constipation. These are all resulted from the new system introduced in the body and now is trying to adapt. The transition phase to be shifted in ketosis requires a major adjustment that somehow, dieters have to endure.
In this article, we’ll focus on just one of the many side effects of a ketogenic diet, and that is constipation. We’ll walk through the basic causes of it, as well as what is the difference between normal constipation and constipation resulted from a keto diet. Finally, you will be supplied with some constipation remedy tips.
Why Constipation Happens on Keto Diet
Perhaps you wonder why a keto dieter would experience constipation rather than other bowel symptoms.
If you are familiar with a keto diet, perhaps you know that it requires food intake with low-carb, high fat, and moderate protein. This adjustment is mainly the reason behind constipation. But for instance, the bowel movement irregularity is quite normal in every new habit of eating. And keto diet can bring your habit of eating into a dramatic change especially if you used with eating processed food and high-carb food.
But do not worry too much. This constipation is just temporary. As your body adapts to the new way of eating introduced to it, it will get used to it.
Nevertheless, the few days of having constipation might be difficult and so you need some advice to fight this common problem.
But before we opt to go on that part, you need to understand the difference between constipation that is caused by a keto diet and normal constipation. Meaning to say, if you are used in running to the toilet once or twice a day, but then changed into 2 days up to the third day, this bowel change is normal.
The food requirement of keto diet are nutritious and dense. It is also lower in volume because of its characteristic. Thus, it is typical that you are not much-producing waste. Please be clarified that keto food are not lacking fiber. Your system may receive the blame with this one because it might once be used in consuming high fiber food. As a result, your body undergoes constipation.
This result is natural. And you don’t need to worry if the mentioned change is what you are experiencing. You don’t need to fight this kind of constipation. Constipation that requires remedy is that, that creating discomfort in you. Additionally, not able to poop for more than 3 days is alarming. Painful constipation also requires a solution.
Tips on Managing Constipation While on Keto
So, here are some remedies to cure your temporary constipation. Following the following may improve the symptoms of constipation caused by a keto diet.
1. Drink a Lot of Water
Staying hydrated is a vital method to make your bowel movement less difficult and painful. Dehydration, according to some experts, have a direct consequence to painful constipation, and so, supplying your body with lots of water is important to keep you hydrated. Moreover, the keto diet will normally keep you on peeing, this is referred to as diuretic effect, losing a lot of fluid from your body in the process. Thus, make sure to replace the lost fluids.
Coffee and tea have the same effect on your urinating system. And if you are drinking tea or coffee in the morning, chances are you are losing liquid in a mild way. Just keep on filling up your body with water. But some reminder, do not drink too much. Drinking excessively might flush your electrolytes away. Just base your drinking in the thirst your body felt. You may add salt to get enough sodium.
2. Fuel Your Body with Potassium and Sodium
Supplying electrolyte is achieved by increasing the amount of sodium and potassium in the body. The two elements function in correlation; and they are vital to avoid dizziness, constipation, high blood pressure, and the like occurring in the body.
However, sodium and potassium are excreted by the kidney because of the diuretic effect produced by a keto diet. So, replenishing it is very important. You can achieve this by eating real food such as chicken breast, salmon, broccoli, and potassium.
3. Get Fiber from Greens
Having enough amount of fiber can help you with a regular bowel movement. Green vegetables and other plant food are the number one of fiber. They are good assistance in getting other essential micronutrients and known to be low in net carbs.
So, these are the best keto vegetables that you may eat:
- Bok choy
- Tomato (which is not vegetable, but a fruit, however, it is low in net carbs as well)
These veggies are good in making side dishes and salads. Regular consumption can give a dieter a well-balanced diet. It is full of vitamins and minerals and is proven to assist with bowel movements. Bonus trivia: it will keep your stomach felt full for longer hours.
4. Hot Coffee, Tea, or Water May Help
Experiencing constipation and the other symptoms of a keto diet are unpleasant. Especially if you are experiencing it for a couple of days. To solve this unpleasant problem, drinking hot coffee or tea in an empty stomach is a very good idea. In fact, if you are not a fan of any of these two drinks, hot or warm water can do the trick. It will ease the contractions in the intestines as well as reduce the stress level you are feeling. Additionally, it will keep you hydrated.
5. Add up Magnesium in Your Body
Taking magnesium supplement to add magnesium to your body is also essential. It works as a mild laxative and it aids with indigestion, so with constipation. Not just that. Increasing magnesium during keto diet can calm the nervous system down. Stress is one of the reasons why constipation occurs, so calming the nervous system is good for the digestive system as well.