The only thing that is constant is change, quoting Heraclitus of Ephesus known to be the dark philosopher of his time due to the level of difficulties in his literary writings. This is a very well- known quote that has been used as a defensive mechanism, argument, and was used in many different ways of literature. Change indeed happens when you do something far from the usual, tradition, habit, and that also applies to food. If you’re going on a diet, especially if you are new to the ketogenic diet, your body and digestive system will experience dramatic changes as an effect of this so-called change. Therefore, we must always be ready for these changes to happen.
Ketogenic has proven itself as a quick and effective way to lose weight as if focuses on high fat and low carbs diet with a moderate intake of protein. It helped people do burn those unwanted fats and they’ve been through pain, frustration, and doubt if what they are doing is correct, if what they are doing is just, and if what they are doing will give them better than expected results. With a change in eating patterns and types, there will be digestive system effects that will lead to constipation and diarrhea. Keto diarrhea is one concern of dieters; they may be newbies to the new eating system or have been experiencing this trouble all throughout the period of their ketogenic diet program. So we will check keto diarrhea and provide simple remedies to this condition.
What is Diarrhea?
This is a digestive condition of irregular bowel movements, that has usually have watery and loose stools that can happen many times a day, from three or more. There are two kinds of diarrhea which are the following:
- Acute Diarrhea: can last for a very short time; say one to two days, or three and more.
- Chronic Diarrhea: can last for weeks, four weeks on average, which can be an alarming sign of chronic disease.
Diarrhea While On Keto: Causes and Symptoms
Anyone can get diarrhea, people of all ages. They can get it through contaminated food or water which has tiny organisms called parasites that lives or gets its food on their host environment. It can also be from viruses from flu, or even after surgeries that cause food to move through the digestive system quickly. Some acquire it in taking medicines like antibiotics, antacids, and other forms of medicinal drugs. And finally, sensitivity to food and problems digesting ingredients or the food.
You are experiencing diarrhea if you feel some pain, or cramps, on the abdomen which usually makes you feel sweaty or gives you a hard time standing up or moving. It also gives you that heightened urgency to always go and use the bathroom, while experiencing that loss of bowel control.
Ketogenic and Diarrhea
Making big changes in line with eating patterns and food intake, there is always a possibility that it will affect the gastrointestinal health of the person. According to Lindsey Albenberg, a spokesperson of the American Gastroenterological Association which is involved in all the science, practice, and advancement of the gastroenterology; “When it comes to gastrointestinal symptoms on a keto diet, the lack of fiber in the diet can lead to constipation and when you’re allotted to few carbs in your diet, you’re leaving out fiber-rich sources like fruits, vegetables, whole grains, and legumes.”
For situations like constipation, which is part of the keto side effects, fiber is important to maintain colonic health this is because it functions better when fiber gets absorbed and adds bulk to the stool that helps the colon to move things through. In the case of diarrhea, “there may be delays on the enzymes that digest fat as a response to the increasing intake amount of fat in the eating plan. Therefore, looser stool is caused by undigested fat because when fat does not get digested properly in the small intestine it goes to the colon and activates bacteria leading to gas, bloating, and fat in the stool and in most cases more water is pulled to help its passage resulting into watery diarrhea which is a part of the keto side effects,” according to John Riopelle, a gastroenterologist for Kaiser Permanente in Lone Tree, Colorado.
This just shows that the gastrointestinal system can definitely be affected when we switch or be in a ketogenic diet as we cut certain food groups, the lack of fatty acids found in the grains, fruits, and vegetables creates these imbalances that result to nausea, fatigue, and tummy troubles as the adjustment over the meal plan is taking effect while fat takes a long time to digest.
Tips On How to Manage This Situation
Most importantly, always stay hydrated by consuming more water to avoid dehydration. Another way is to increase fiber intake with nuts, seeds, and cruciferous veggies as they contain an ample amount of carbohydrates to help in having better digestion. But always keep in mind that these fiber-rich foods may boot you out of ketosis if you don’t carefully manage and monitor the intakes of these extra carbohydrates in your system. Finally, be very careful on your consumption with dairy products, as they can cause gastrointestinal problems, the quick remedy would be to remove cream and cheese out of your diet plan for a certain time and see from there.
Finally, if the situation persists for many more days, or reached to weeks, it is wise to consult a medical health professional with regards to the situation. As they can provide a diagnosis on how diarrhea was caused like conducting physical exams, medicines being taken, testing of stool or blood for evidence of bacteria, and to ask you to stop eating certain foods or advised to stop the diet. It is always a smart move to consult a doctor whenever there is a plan to go on a diet so they can identify food tolerances, allergies, and other important information you need to proceed, especially to help you create an eating plan that suits you and that works best for your condition and stomach. Therefore, we must always be ready for these changes to happen.