Navigating Digestive Health on Keto: Addressing Constipation and Diarrhea


Are you experiencing “keto poop”? Is Keto poop constipation or diarrhea on a keto diet? These issues can be common, but there are some fixes for these. Let’s look at some of the digestive issues with the keto diet.

If you’re new to the keto diet, read our post on the beginner’s guide to the keto diet.

Keto Poop: About the Keto Diet and Digestion

The Keto Diet can do wonders but be prepared for some hiccups. Let’s be clear: the Keto diet is not a piece of cake. It’s not as quick, easy, and convenient as many people make it out to be. It sure has great benefits, but it does have its baggage. The keto diet can upset your digestive system. The good news is that this lasts only a short time.

Still, suffering through loose stools or diarrhea can be a hassle. Both could be temporary effects of switching to a Keto diet. It’s a good idea to focus on the rewards keto brings to the table as your stomach and digestive tract get used to your new meal plans.

A Quick Recap of Keto Diet Benefits

The Keto diet can be a game-changer for anyone wanting to lose weight, eliminate inflammation, or improve overall heart health. It’s also great for those looking for healthier and younger-looking skin. What’s more, Keto can also make you mentally alert and fresh.

But there is a trade-off. Keto’s drawbacks mostly involve issues with the digestive system. These can take the form of either constipation, diarrhea, or even both at different times.

Keto Poop Is Real

Don’t be shocked if you have to visit the bathroom or sit on the toilet more often or far longer than you’d like after you switch to this diet. Dietitians and weight loss experts call this keto poop. Fortunately, there’s a lot you could do about it.

Your Poop Will Probably Look Different on Keto

The commencement of the keto diet frequently accompanies a startling change in your keto poop. Because of the huge decrease in sugar utilization and the shift towards involving fat as the essential energy source, your keto diet poop might go through recognizable changes, apparently. One normal adjustment is the shade of your keto poop color, which can become lighter or pale. This is ordinarily credited to the diminished creation of bilirubin, a shade shaped during the breakdown of red platelets.

Notwithstanding changes in variety, a few people on the keto diet report that their keto stool seems greasier or oilier. This can happen due to the higher fat admission, as the stomach-related framework does not completely consume fats and can go through the stool.

While these progressions could appear surprising, they are normally innocuous and transitory. Staying hydrated is crucial and guarantees you’re getting sufficient fiber to keep up with sound keto bowel movements. 

There’s a Possibility That Your Poops Might Have a Different Odor 

One more part of keto poop that individuals might see is an adjustment of smell. This particular smell can be credited to creating ketones in your body as it consumes fat for fuel. 

Ketones have an extraordinary smell, frequently portrayed as sweet or fruity. A few people find that their keto stool has a more impactful or unmistakable fragrance while following the keto diet.

It’s fundamental to comprehend that this adjustment of smell is a characteristic piece of the metabolic interaction in keto. The smell ordinarily settles over the long run as your body adjusts to ketosis. Keeping up with legitimate hydration and adjusted nourishment can assist with dealing with any strange smells and keep your stomach-related framework and keto bowel movements in check.

You Might Notice Blood Due to Hemorrhoids 

The Diet-induced changes can prompt an awkward issue: hemorrhoids. The diminished carb intake can bring about obstruction, which might prompt stress during solid discharges. This strain can bother the veins in the rectum, causing death.

If you notice blood in your keto stool or on the tissue while on the keto diet, counseling medical services proficient for assessment and guidance is critical. To forestall or lighten this issue, it’s fundamental to stay hydrated, eat fiber-rich food sources, and consider over-the-counter cures if essential. 
Legitimate taking care of oneself and thoughtfulness regarding your stomach-related well-being can assist you with dealing with any potential difficulties connected with hemorrhoids or keto diet poop while on a diet.

What Causes Keto Constipation?

Keto foods are usually low in fiber. Fiber is what adds bulk to one’s food. Cutting down on bulk can lead to constipation because the stuff in the belly feels like being in a crowded room. Furthermore, the keto diet can cause you to reduce water intake, and it flushes water out of the body. Another reason is that a keto diet reduces water intake. Less water in the system means tighter poop, making it difficult to get out.

Finally, another reason is that a low-carb diet expels a lot of electrolytes like magnesium, sodium, and potassium. These minerals, particularly magnesium, pull water into the intestines, making the feces soft and easy to expel. The bowels become dry with reduced water, and the excrement becomes harder.

Here’s How You Should Tackle Keto Constipation Problems

Since constipation results from cutting down on fiber, drinking less water, and getting fewer minerals into the system, focus on replenishing what you’ve cut out. Drink more water and eat more low-carb vegetables. Since veggies tend to be packed with water, loading up on dark green or colored vegetables can keep you properly hydrated.

You should also increase the fiber and mineral content of your meals. Try eating more vegetables like broccoli, cabbage, cauliflower, collard, kale, and fennel. Including berries such as strawberries, blackberries, and strawberries can help. Not only are these tasty low-carb alternatives but they are also packed with nutrients.

Another solution to constipated keto poop is to take mineral supplements. If the problem persists, you should look into taking mineral supplements like magnesium citrate or glycinate, but make sure you don’t overdo it. Taking excessive supplements can lead to purging.

Why Does The Keto Diet Lead to Diarrhea?

There are three ways a keto diet can cause diarrhea. The first is due to lower fiber intake. Not only does this cause constipation, but it can also cause diarrhea. The second cause is the sudden change in your diet’s composition.

After you switch to Keto, you will consume more fat than your system’s used to. Your body needs time to get used to the change, which is when the diarrhea hits. It lasts for just a couple of weeks. The third reason is the increased intake of medium-chain triglycerides, usually a part of a high-fat, low-carb diet.

What’s the Solution to Keto Diarrhea?

First off, eat more green vegetables. It would be best to take lipase to digest the extra fat in the food. This is an enzyme that breaks down fat. Remember that the problem is temporary, so this enzyme should be taken for just a week. Of course, if the problem involves your intake of medium-chain triglycerides, you might want to cut down on foods containing this fat type.

How Does Keto Help Improve Digestion?

Keto does more than give a good complexion and a healthy heart or help lose weight. It improves overall digestion. Many of the other benefits Keto can deliver happen due to improved digestion. It does this in three ways: feeding good bacteria, starving bad bacteria, and maintaining gut integrity.

Your bowels are home to trillions of bacteria in thousands of varieties. There are good and bad bugs in your ‘microflora.’ They influence not only your digestion but also your general health and mood. What’s more, the types of bacteria depend on several factors, including your diet and environment. The good ones produce better health. The keto diet improves digestion by promoting good bacteria and suppressing or controlling bad bacteria.

How does Keto get this done?

Keto is a friend of good bacteria. It consists of vegetables and other foods low in carbs and high in fat and fiber. That kind of diet promotes good bacteria. Diets low on carbs and high on fats also help prevent intestinal inflammation, which can damage the intestines.

How about the bad bacteria?

Bad bacteria thrive on sugar. Ketogenic diets are low on carbs and sugar. Switching to a low carb high-fat diet ends up starving bad gut microorganisms.

Keto also protects the gut lining.

For the same – well, similar – reason, a keto diet also protects the gut lining. A diet that is low on sugar – read keto diet – prevents damage to the inner linings of the stomach. This also prevents the leakage of food or harmful compounds into the bloodstream.

Here’s the Final Rundown on Keto

We’ve discussed keto poop and the issues of constipation and diarrhea that the keto diet can cause. Unless your keto poop symptoms persist for a long time or seem abnormally bad, sticking to the keto diet is okay because these side effects are temporary and can be easily treated. It’s important to increase your fiber intake for both forms of stomach ailment.

Eating more low-carb keto veggies can be easily done, but you could also take a fiber supplement. It’s also important for your overall health to increase your water and electrolytes intake.