Keto Side Effects: What to Do About Keto Constipation

Understanding your body and understanding the situation will help in setting up plans and expectation with keto constipation.

Woman in pain due to keto constipation

Being mindful of constipation is a good way to prevent or somehow manage it to keep our tummy healthy. The best way to do it is to know the causes of constipation. Health professionals said that you will be constipated if you take inadequate fluid, lack of physical exercise, delaying the urge of bowel movement, stress, and a lot more. But one cause that is really important to discuss is the changes in lifestyle or routine that can bring you to constipation, especially if you are under the ketogenic diet. Most probably you have experienced the pain of non-stop pooping or having difficulties to poop under this eating plan.

It’s all good since in every change there are effects that are associated with it, but what if it takes more time to experience this discomfort? How will you handle situations outside in the public under a constipated state? Do you think you can stay long under this keto diet for a long time? These are some of the questions we ask ourselves when we experience keto constipation. Therefore, knowing how to respond and what to do in this situation is essential to stay in a course with our keto diet program.

It is very exciting to see progress and achieve your goals while doing the keto diet like weight loss, increased energy, prolonged stamina, and more brainpower. But you must also prepare for the consequences of these changes particularly keto constipation. We will look at keto constipation in further details and on how to tackle it effectively.

Nice To Be In Keto Diet?

The ketogenic diet is gaining widespread popularity for its effective method of losing weight, but most importantly other aspects that a person can get from being in this program like more stamina, increase in energy, not feeling hungry for a long time, and more brain energy. Aside from that, it allows people to eat more meat and fats, which many thought to be as bad for the health.

The key is to be in ketosis or to be in the state of ketosis, which is eating lots of fat with moderate consumption of protein and getting low on your carbohydrates which allows the body to be in a metabolic state that burns fats instead of carbs. The process starts when there are no available carbs that can produce glucose, the liver then transforms the fatty acids into ketones, the new energy for consumption.

Here Comes The Change

For the keto diet to be effective you must be in ketosis, so eating sixty percent (60%) from high fat, thirty percent (30%) from moderate protein, and ten percent (10%) from low carbs allows your body to experience changes and put itself in unfamiliar conditions that make you feel dizzy, uncomforting, and constipated. There are three problems arising to this situation that leads to constipation. Here are the following:

The lack of fiber and fibrous veggies

By going into ketosis there is extreme lowering consumption of veggies and increase of fat intake, as being in the state of ketosis it is hard to get a good amount of soluble fiber, which allows more water to remain in the stool making it softer and easier to pass through the intestine. Most of the foods consumed in the keto diet bring insoluble fiber, which doesn’t retain water but adds volume to the waste. Which results in a blockage and hardening of the stool.


Being in a ketogenic state the body is not holding a lot of water that affects digestion. It’s not just about water that makes things move inside the body, in relation with ketosis, bile plays a big role in this process. The liver produces bile, which helps the digestion in the small intestine. We need bile to breakdown fats, and bile is seventy-five percent (75%) water, so without water, it doesn’t move well especially in the intestinal tract, it drys out, and is not breaking the fats very well. Hence, not being able to poop and not getting the most from the food being consumed.

Absence of Minerals

Being in ketosis, it allows the body to be deficient with many minerals. Minerals are important to the body to provide functions. Potassium is a mineral that helps the muscle contract, peristalsis is muscle tissue in the intestine that contracts the food along the tract. If potassium is not present, it will have a hard time to move food to the digestive system. Another important mineral is Magnesium, it relaxes muscle tissue like the rectum and without magnesium, it will be hard to release a stool.

How To Respond With Keto Constipation

Knowing what to do will help ease your feeling with problems while in keto diet. Here are some of the best things to do in managing yourself and get things moving:

Salt Water Flush

by drinking water and salt it allows cleaning the colon and detoxing the body. This pushes wastes through the body, releases toxins, and improves digestion that is best done in the morning on an empty stomach.

Magnesium and Potassium Intake

As the body experiences the loss of electrolytes, a substance that produces an electrical solution, it is important to supply continuously potassium citrate and magnesium citrate to replace the lost electrolytes through avocado, spinach and other food that is rich in these minerals to help get good digestion.

Eat Fiber-rich, low carbohydrates, and healthy fat foods

By eating this food it will give your body a big boost in the needed fiber that it needs to regulate your digestion. Foods like avocado, kale, and other green vegetables that have this content will help with the issue.

Always be hydrated

Drinking a lot of water helps your body for better circulation. It also helps your digestion in a manner that through ketosis you are more in need of water than ever as your body goes in the state of dryness and with only a few minerals that it takes.

Monitor your food and do exercise

It is important to take note of the food that you eat, so it is best to keep a record of all the foods you cook and cross out the ones that are not digested well, by doing a rundown it allows you to identify food causes as not everyone can digest food properly. Exercise keeps your body balance that can help too in keeping you in a regular condition.


Understanding your body and understanding the situation will help in setting up plans and expectations with keto constipation. It is important to take note that as we go to the process of ketosis our body’s need for fiber, water, and minerals diminishes as we go high on fat, moderate in protein, go low on carbohydrates. So keeping our body hydrated is essential, doing our own homework on what green veggies to eat that can boost fiber and minerals, such as potassium and magnesium while staying on track can be very critical. Therefore, knowing how to respond and what to do in this situation is essential to stay in a course with our keto diet program.

how to respond with keto constipation

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