Keto Constipation | 5 Reasons & Fixes

The ketogenic diet (or keto) has become incredibly popular, and for good reason. By drastically reducing carbohydrates and increasing fats, people often experience weight loss, better blood sugar control, and improved mental clarity. But let’s be honest—while there are plenty of upsides, constipation is a downside many people face when they start keto. Feeling backed up and uncomfortable isn’t exactly the result you were hoping for, right?

If you’re experiencing constipation on keto, you’re definitely not alone. In fact, it’s a common issue. But the good news is, there are straightforward reasons behind it—and, even better, solutions. So, let’s dive into the five main causes of keto constipation and what you can do to keep things moving along smoothly.

1. Not Enough Salt in Your Diet

When you start a keto diet, your body loses a significant amount of water as it depletes glycogen stores. Along with water, essential electrolytes like sodium are flushed out, which can lead to an imbalance. Low sodium levels can slow down muscle contractions in the digestive tract, contributing to constipation.

Fix:

Increasing your salt intake can make a big difference. On a keto diet, it’s often recommended to add around 1-2 teaspoons of salt daily to maintain balance. Use high-quality salts like sea salt or Himalayan pink salt to add flavour to your meals and help restore lost sodium. You might also consider drinking a broth or electrolyte drink for an added boost, as it not only helps with sodium but can also support overall hydration and digestion.
Explore the best types of salts for Keto

2. You’re Not Drinking Enough Water

One thing people often overlook when starting keto is the increase in water loss. As your body depletes its glycogen stores, it releases water, which means you’re likely to hit the loo more often. The downside? If you’re not replenishing that lost water, you’re heading straight for dehydration—which is a huge factor in constipation. When you’re dehydrated, your colon absorbs more water from your food waste, resulting in hard, difficult-to-pass stools.

Fix:

Staying hydrated is a must, especially on keto. Make sure you’re drinking plenty of water throughout the day to keep things flowing. A good rule of thumb is at least 8 glasses of water a day, but you may need more depending on your body’s needs. Don’t forget to replenish your electrolytes (like magnesium, sodium, and potassium), which are also flushed out when you lose water. Not only will this help you stay hydrated, but it’ll also keep your muscles, including those involved in digestion, working properly.

3. Your Body Is Adjusting to the Diet

Switching to a keto diet is a pretty big change for your body. Going from a carb-heavy diet to one dominated by fats can cause some initial digestive issues, and constipation is often one of them. Your body might take a bit of time to adjust to this new way of processing food, which can slow things down temporarily.

Fix:

Be patient, and consider easing into the diet instead of jumping in all at once. Gradually reducing your carbohydrate intake and increasing your fats can help your body adjust more smoothly. In the meantime, keep your meals balanced with plenty of fibrous vegetables and healthy fats. Probiotics found in fermented foods like sauerkraut, kimchi, or kefir can also give your gut a helping hand by promoting a healthy balance of bacteria.

4. Not Enough Fat in Your Meals

While keto is often praised as a high-fat diet, sometimes people unintentionally don’t eat enough fat, especially when they’re just starting. Since fat is a vital part of the keto diet, not consuming enough can throw off your digestion and leave you feeling constipated. Fat acts like a natural lubricant for your digestive system, and without it, things can get backed up.

Fix:

Make sure you’re getting enough healthy fats to keep your digestive system running smoothly. Foods like avocados, olive oil, coconut oil, and fatty cuts of meat are fantastic choices. You want to aim for fat to make up around 70-75% of your daily calories on keto. Not only will this help your body stay in ketosis, but it’ll also give your digestion the boost it needs to prevent constipation.

5. You’re Not Moving Enough

Being less physically active can also contribute to constipation, whether you’re on keto or not. Exercise helps stimulate your digestive system, and when you’re sitting all day or not getting much movement, everything tends to slow down—including your bowels. Some people also experience a dip in energy when they first start keto, which can lead to being less active, making things even worse.

Fix:

Exercise is key to keeping your digestive system running smoothly. Whether it’s a brisk walk, yoga, or strength training, physical activity can help get things moving. Try to incorporate at least 30 minutes of exercise most days of the week. You don’t need to hit the gym hard—just staying active throughout the day can make a huge difference in avoiding constipation on keto.

Extra Tips for Beating Keto Constipation

In addition to tackling the main causes of constipation on keto, here are a few extra strategies to help keep your digestion on track:

• Magnesium Supplements: Magnesium not only helps relax your muscles but also plays a crucial role in promoting healthy bowel movements. Taking a magnesium supplement can help keep your stools soft and regular.
• Bone Broth: Bone broth is packed with electrolytes and collagen, which can support gut health. Plus, it’s super hydrating, which is great for keeping constipation at bay.
• Intermittent Fasting: For some, intermittent fasting helps improve digestion by giving the gut a rest. Try incorporating a fasting window to see if it helps with your constipation.
• Probiotics: Don’t underestimate the power of a healthy gut microbiome. Adding probiotic-rich foods like yoghurt, kefir, and sauerkraut can aid digestion and relieve constipation.

Constipation On Keto | Final Thoughts

Constipation on keto is frustrating, but it’s also common and manageable. By addressing the root causes—whether it’s lack of fibre, dehydration, or not enough fat—you can avoid the discomfort of constipation and stay on track with your ketogenic goals. Remember, balance is essential. With the right amount of fibre, hydration, and healthy fats, combined with regular physical activity, you can keep your digestive system in check and enjoy the benefits of a keto lifestyle.

With just a few tweaks, you’ll be back to feeling good in no time. So, if keto constipation is slowing you down, try these fixes and get back to enjoying the benefits of your low-carb, high-fat way of eating.