Keto Side Effects: What to Do About Keto Diarrhea

Do not worry if you start to have diarrhea or flu as these can be side effects to the keto diet but are not actually that harmful to your body.

keto diarrhea

While being in a keto diet is fun and all, you might be expecting a smooth journey with this low-carb high-fat diet. You must be thinking that everything will work out perfectly fine considering that this diet is highly recommended by your friends and even your doctor.

However, there can be instances when your body cannot adapt easily to what you are eating. In this case, you might experience some of the side effects of the keto diet which are keto flu, keto constipation, or even keto diarrhea.

The focus of this article is keto diarrhea: what it is, how did it happen, and what you can do about it. Continue reading to find out the answer to these questions.

What is Keto Diarrhea and How Did You Get It?

If you are not familiar with diarrhea, it is a condition wherein you have loose stools more than once a day. It can happen for three days or even more, depending on your condition. In most cases, it is caused by the following:

  • Colon problems
  • Bacteria from food or water
  • Parasites from food or water
  • Medicines
  • Diseases that can have an effect in your stomach
  • Food Intolerances

Considering these, you must take note that changing your lifestyle (from eating tons of carbs to less or no carbs at all), can really surprise your stomach. The normal response of your body would be diarrhea or constipation.

Another possible reason for this is that your enzymes are having a hard time digesting the fat in your body. In this case, the body fat will fill up your stomach, goes to your colon, and ends up being bacteria that can make your stool bloating or full of fat. Remember, the fat in your stool makes it lose.

If you have acid reflux, you also have a tendency to have keto diarrhea. This is because fat is the longest one to digest which could trigger heartburn, regurgitation, and abdominal discomfort.

How to Treat Keto Diarrhea?

Lucky for you, there are different ways you can cure this condition. Here are some easy ways to do it:

Increase Your Salt Intake

Research shows that one possible cause for keto diarrhea is the lack of salt intake in your body. So what you can do about it is make sure that you have at least 2 to 2 ½ teaspoons of salt every day. You can add high-quality sea salt to your food as it contains minerals that can be good for your body.

More Water

As you probably know, water is the best therapy for every condition in your body. With that, you can drink tons of water during your diet to prevent having keto diarrhea or to cure it. Some suggest that if you already drink half a liter every day, then make sure you double it when you are in a keto diet. In addition, you can add lemon to your hot water to improve your bowel movement.

Track the Food That You Eat

Sometimes, there are foods that you eat do not blend well or is not digested easily with your body. Thus, you experience keto diarrhea. To find out which are the not-so-friendly foods, you need to have a food diary. In this diary, you will take note of all the food that you eat. This can also be helpful even after your keto diet.

Take Potassium and Magnesium Supplements

The goal of a keto diet is for your body to burn fats instead of carbohydrates. As a result, you will end up losing weight but also electrolytes. This will end up giving you keto diarrhea. So what you can do about this is to take magnesium and potassium supplements.

Take 150 to 600 mg magnesium citrate every day and 200 to 800 mg potassium citrate. Other than that, you can eat spinach and avocado for better results.


Leafy vegetables are your friends, whether you are in a keto diet or not. You can make sure that aside from the ones you are required during the diet, you can add vegetables too. These will give you tons of fiber in your body which can help make your stool larger and softer.


You should be aware that in order for you to lose weight, you will not just depend on the keto diet alone. You will need to have a regular exercise to keep your body fit too. You can just take a stroll or some jogging if you have free time.

Take Activated Charcoal

One of the most popular detoxification of your body is activated charcoal. It is also used to slow down your aging and boost your digestive health. The purpose of this is to bind the chemicals and toxins in your stomach. However, do not take too much of this. You might end up having constipation. The ideal intake for this should be 1 or 2 capsules daily.

Take MCT Oils

MCT oil is known for giving you instant energy. It is a form of saturated fatty acid that can blend well into your keto diet. Be wary, though, MCT oils may take time before it fully adapts in your body. So you might still feel some discomfort in your stomach.

These are just some of the approaches you can do to treat keto diarrhea. If any of these did not work, you can consult your doctor. Remember, not all body types are the same so there can be solutions that can work for someone else, but not for you.

Overall, the keto diet is an effective way to lose weight. But you must be mindful of its possible effects. Do not worry if you start to have diarrhea or flu as these can be side effects to the diet but are not actually that harmful to your body. These conditions can last for a few days or weeks.

But once these side effects are gone and your body has fully adapted to your diet, you can expect a smooth journey to your desired weight.

keto diarrhea

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