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Diarrhea on a low carb diet. Keto Diet Diarrhea: Causes, Symptoms, and Solutions for Digestive Issues

by alexxlab

Does the keto diet cause diarrhea. What are the signs and symptoms of keto diarrhea. How can you prevent and treat digestive issues on a ketogenic diet.

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Understanding the Ketogenic Diet and Its Impact on Digestion

The ketogenic diet, commonly known as the keto diet, has gained significant popularity in recent years. This low-carbohydrate, high-fat eating plan aims to shift the body’s metabolism into a state of ketosis, where it burns fat for energy instead of glucose. While many people turn to this diet for potential benefits like weight loss and improved blood sugar control, it’s essential to understand its potential side effects, particularly on digestive health.

One of the most common digestive issues associated with the keto diet is diarrhea, often referred to as “keto diarrhea.” This condition can manifest in various ways and may be caused by several factors related to the diet’s composition and its effects on the body.

The Science Behind Keto Diarrhea: Why Does It Occur?

Keto diarrhea can occur due to several factors related to the drastic change in macronutrient intake. Here are some of the primary reasons:

  • Increased fat consumption: The high fat content of the keto diet can overwhelm the digestive system, leading to malabsorption and loose stools.
  • Decreased fiber intake: Restricting carbohydrates often results in lower fiber consumption, which can disrupt normal bowel function.
  • Changes in gut bacteria: The shift in diet can alter the balance of gut microbiota, potentially leading to digestive disturbances.
  • Use of sugar alcohols: Many keto-friendly products contain sugar alcohols, which can have a laxative effect in some individuals.

Understanding these factors can help individuals better manage their digestive health while following a ketogenic diet.

Identifying Keto Diarrhea: Signs and Symptoms to Watch For

Is diarrhea always a sign of the keto diet? Not necessarily, but there are specific characteristics that can help identify keto-related digestive issues:

  • Loose, watery stools
  • Increased frequency of bowel movements
  • Steatorrhea (fatty stools)
  • Foul-smelling stools
  • Abdominal discomfort or cramping
  • Nausea

It’s important to note that the severity and duration of these symptoms can vary from person to person. Some individuals may experience keto diarrhea within days of starting the diet, while others might not encounter issues for weeks or even months.

The Role of Fat Malabsorption in Keto Diarrhea

Fat malabsorption plays a significant role in the development of keto diarrhea, particularly in the form of steatorrhea. When the body is suddenly exposed to high amounts of dietary fat, the digestive system may struggle to process it efficiently. This can result in undigested fat being excreted in the stool, leading to greasy, pale, and foul-smelling bowel movements.

How can you recognize steatorrhea? Look for these characteristics:

  • Pale or clay-colored stools
  • Oily or greasy appearance
  • Stools that float or are difficult to flush
  • Strong, unpleasant odor

If you consistently notice these signs, it may indicate that your body is having trouble adapting to the high-fat content of the ketogenic diet.

The Impact of Reduced Fiber Intake on Digestive Health

While keto diarrhea is a common concern, it’s not the only digestive issue that can arise from following a ketogenic diet. Paradoxically, some individuals may experience constipation due to the significant reduction in fiber intake.

Fiber plays a crucial role in maintaining digestive health by:

  • Adding bulk to stool
  • Promoting regular bowel movements
  • Supporting the growth of beneficial gut bacteria
  • Helping to regulate blood sugar levels

On a ketogenic diet, many high-fiber foods such as fruits, whole grains, and legumes are restricted, which can lead to a significant decrease in overall fiber consumption. This reduction can disrupt normal bowel function and contribute to digestive discomfort.

Strategies for Managing and Preventing Keto Diarrhea

If you’re experiencing keto diarrhea or want to prevent it while following a ketogenic diet, consider implementing these strategies:

  1. Gradually increase fat intake: Instead of drastically increasing your fat consumption overnight, gradually adjust your diet over several weeks to allow your digestive system time to adapt.
  2. Focus on quality fats: Choose healthy sources of fat such as avocados, olive oil, nuts, and fatty fish, which may be easier for your body to process.
  3. Incorporate low-carb fiber sources: Include keto-friendly vegetables like leafy greens, broccoli, and cauliflower to maintain adequate fiber intake.
  4. Stay hydrated: Drink plenty of water to help support digestive function and replace fluids lost through diarrhea.
  5. Consider probiotics: Introducing beneficial bacteria through probiotic supplements or fermented foods may help balance your gut microbiome.
  6. Limit artificial sweeteners: Reduce your consumption of sugar alcohols and other artificial sweeteners that can contribute to digestive upset.
  7. Use digestive enzymes: Taking digestive enzyme supplements, particularly those that aid in fat digestion, may help alleviate symptoms of fat malabsorption.

By implementing these strategies, many individuals find that their digestive symptoms improve over time as their bodies adjust to the ketogenic diet.

When to Seek Medical Attention for Keto-Related Digestive Issues

While some digestive discomfort is common when transitioning to a ketogenic diet, there are instances where medical attention may be necessary. Seek professional help if you experience:

  • Severe or persistent diarrhea lasting more than a few days
  • Signs of dehydration, such as dark urine, dizziness, or extreme thirst
  • Blood in the stool
  • Intense abdominal pain
  • Unexplained weight loss
  • Fever accompanying digestive symptoms

These symptoms may indicate a more serious underlying condition or complications related to the diet that require medical evaluation and treatment.

The Importance of Personalization in Ketogenic Dieting

It’s crucial to remember that every individual’s body responds differently to dietary changes. What works well for one person may not be suitable for another. When adopting a ketogenic diet, it’s essential to listen to your body and make adjustments as needed.

Consider working with a registered dietitian or healthcare provider who is knowledgeable about ketogenic diets. They can help you develop a personalized approach that meets your nutritional needs while minimizing digestive discomfort.

Long-Term Considerations for Digestive Health on a Keto Diet

As you continue on a ketogenic diet, it’s important to monitor your digestive health and make adjustments as necessary. Some long-term considerations include:

  • Regular health check-ups to ensure the diet is not causing any adverse effects on your overall health
  • Periodic revaluation of your nutritional intake to prevent deficiencies
  • Consideration of cycling in and out of ketosis to allow for a more varied diet
  • Ongoing attention to gut health through probiotic-rich foods and supplements

By staying attentive to your body’s signals and maintaining open communication with healthcare providers, you can optimize your experience with the ketogenic diet while minimizing digestive issues.

The Role of Stress in Keto-Related Digestive Issues

It’s worth noting that stress can exacerbate digestive problems, including those related to the ketogenic diet. The process of changing your diet and lifestyle can be stressful in itself, potentially contributing to digestive discomfort. Implementing stress-reduction techniques such as meditation, yoga, or regular exercise may help alleviate some of the digestive symptoms associated with the keto diet.

Balancing Nutritional Needs with Ketogenic Principles

While the ketogenic diet focuses on high fat and low carbohydrate intake, it’s crucial to ensure that you’re still meeting your body’s nutritional needs. This includes getting adequate amounts of vitamins, minerals, and other essential nutrients that may be less abundant in a typical ketogenic diet.

Here are some strategies to maintain nutritional balance:

  • Incorporate a variety of low-carb vegetables to ensure a range of micronutrients
  • Choose nutrient-dense protein sources such as fatty fish, eggs, and organ meats
  • Consider supplementing with key nutrients that may be lacking, such as magnesium, potassium, and omega-3 fatty acids
  • Pay attention to electrolyte balance, as the ketogenic diet can affect fluid and mineral retention

By focusing on nutrient-dense foods and strategic supplementation, you can help support overall health and potentially reduce the risk of digestive issues related to nutritional imbalances.

The Importance of Hydration in Managing Keto Diarrhea

Proper hydration is crucial when dealing with keto diarrhea. The ketogenic diet can have a diuretic effect, leading to increased fluid loss. When combined with diarrhea, this can quickly lead to dehydration. Ensure you’re drinking plenty of water throughout the day and consider incorporating electrolyte-rich beverages to maintain proper fluid balance.

Adapting Your Keto Diet for Optimal Digestive Health

As you navigate the challenges of keto diarrhea and other digestive issues, remember that the ketogenic diet is not a one-size-fits-all approach. You may need to make adjustments to find the right balance for your body. This could involve:

  • Experimenting with different ratios of fat, protein, and carbohydrates within the keto framework
  • Identifying and eliminating specific foods that may be triggering digestive symptoms
  • Incorporating intermittent fasting or time-restricted eating to give your digestive system regular periods of rest
  • Considering a cyclical ketogenic diet that allows for periodic increases in carbohydrate intake

By remaining flexible and attentive to your body’s responses, you can develop a personalized approach to the ketogenic diet that supports both your health goals and digestive well-being.

The Potential Benefits of Digestive Enzymes and Bile Supplements

For individuals struggling with fat malabsorption on the ketogenic diet, digestive enzyme supplements, particularly those containing lipase, may be beneficial. Additionally, bile acid supplements can help improve fat digestion and absorption. However, it’s important to consult with a healthcare provider before starting any new supplements, as they can interact with medications and may not be suitable for everyone.

Understanding the Temporary Nature of Keto Digestive Issues

It’s important to recognize that for many people, digestive issues related to the ketogenic diet are temporary. As your body adapts to using fat as its primary fuel source, digestive symptoms often improve. This adaptation period, sometimes referred to as the “keto flu,” can last anywhere from a few days to several weeks.

During this time, it’s crucial to:

  • Be patient with your body as it adjusts to the new dietary pattern
  • Monitor your symptoms and make adjustments as needed
  • Ensure you’re getting adequate nutrition and hydration
  • Communicate with your healthcare provider about any persistent or severe symptoms

Understanding that these digestive issues are often part of the transition process can help you stay committed to your dietary goals while taking steps to manage your symptoms effectively.

The Role of Meal Timing and Frequency in Keto Digestion

The timing and frequency of your meals can play a significant role in managing digestive issues on a ketogenic diet. Some individuals find that eating smaller, more frequent meals helps their body process the high fat content more efficiently. Others may benefit from longer periods between meals, allowing for complete digestion. Experimenting with different meal schedules can help you find what works best for your digestive system.

Does the Keto Diet Cause Diarrhea? Signs, Symptoms, Solutions

Thinking about going keto? You may also want to think about one unfortunate side effect.

First things first, the keto diet is a low-carbohydrate, high-fat diet that has gone mainstream in recent years, says Johna Burdeos, a registered dietitian.

“The basic idea behind the keto diet is to restrict carb intake so that the body switches from burning glucose (sugar) for energy to burning fat, including stored body fat and dietary fat,” she says, noting that this shift in metabolism is known as ketosis.

Juliana Tamayo, M.S., R.D., an editor for FitnessClone and a clinical dietitian in Washington, D.C., echoes Burdeos, sharing that the ketogenic diet focuses on consumption of more fat and protein with very little carbohydrate.”

The idea is helping your body switch from using carbohydrates for energy to using fat in a process called ketosis,” she says. “This way, your body will effectively burn fat for energy, which can lead to weight loss.” (Again, that process of burning fat for energy instead of glucose is called ketosis, hence the name “the keto diet.”)

As Tamayo and Burdeos both highlight that the keto diet may have some benefits like improved blood sugar control and weight loss. Still, some expert sources such as Mayo Clinic, are skeptical that it can help with long-term weight loss.

Despite the obsession and popularity going keto has these days, it’s not all buff muscles and beef. “…the keto diet has drawbacks, and one of the most common side effects experienced by people who follow the diet is keto diarrhea,” says Burdeos. “This condition is characterized by loose, watery stools and can occur as a result of several factors, including an increase in fat intake, a decrease in fiber intake, and changes in gut bacteria.”

There are other potential bathroom issues to be had when you go keto: Tamayo notes that constipation can be another problem for those who adhere to this way of eating due to the lack of fiber from vegetables and whole grains. She also links the keto diet to diarrhea because “the artificial sweeteners and sugar alcohols in many keto products can lead to [the condition].”

Another reason for keto diarrhea, says Tamayo, is the time that it takes your body to adjust to digesting high amounts of fat, which can lead to slight malabsorption diarrhea that usually resolves with time.

As Burdeos explains, fat is typically harder to digest compared to protein and carbs, and takes longer as well. “When you follow the keto diet, you’re likely to consume a greater amount of fat than you normally would’ve to get your calories in and compensate for restricting carbs,” she says.

What’s more, offers Burdeos, because the keto diet restricts carbs, you’re likely eating less fiber—which comes in carbs like fruits, legumes, starchy foods, and grains. “A decrease in fiber intake can lead to diarrhea, among other gut-related problems like changes to the gut microbiome,” says Burdeos, adding that certain carbs are especially beneficial for the gut microbiome, particularly those high in fiber and nutrients like fruits, vegetables, and whole grains.

“These foods promote the growth of good bacteria in the gut. A decrease in carbs has been shown to affect the gut microbiome by decreasing the abundance of good bacteria,” she says. “This in turn may lead to gut-related problems like diarrhea and inflammation in the gut.

Ahead, we share the common reasons for keto diarrhea, along with how to remedy the situation, when to see a doc, and more.

What is keto diarrhea?

Although keto diarrhea is a common side-effect, it’s not the same for everyone.

Thana Prasongsin//Getty Images

Often, keto diarrhea is actually steatorrhea, a specific type of diarrhea caused by too much fat in the stool, says Karie Cassell, R.D., author of The Domino Diet. Steatorrhea is typically pale, foul-smelling and might be coated in a thick, greasy film.

It’s also possible that the keto diarrhea you’re experiencing is just regular diarrhea, characterized by loose, watery stools without excess fat content, Cassell says.

Some people experience keto diarrhea within the first few days of starting the diet, while others might start getting diarrhea weeks or months later, Cassell says.

What causes keto diarrhea?

Well, there are several things that can cause keto-induced gastrointestinal distress.

High fat content

The main reason for keto diarrhea is the incredibly high fat content of the diet. Fat takes longer to break down in your body than carbs or protein.

When you suddenly start eating tons of fat, your digestive system can struggle to keep up. Some of the fat may be malabsorbed—not broken down properly and, thus, not completely absorbed by your body—and excreted in your poop.

This can lead to steatorrhea, stools that contain high amounts of fat and look like diarrhea, says Karie Cassell, R.D., a dietitian and the author of The Domino Diet.

Lack of fiber

Another cause of keto diarrhea is the sudden lack of fiber that comes with cutting your carb intake so drastically. “Fiber is used for constipation and so it can be confusing to think of low fiber intake as a culprit to diarrhea,” Cassell says. But insoluble fiber, the type that turns to gel when mixed with liquid, actually bulks your stools and helps prevent diarrhea, Cassell says.

Artificial sweeteners

Keto desserts can also be a cause of keto diarrhea. “Many artificial sweeteners like sugar alcohols are harder to digest,” Cassell says. If you’re eating lots of artificially sweetened desserts, it’s possible that they’ll give you an upset stomach followed by diarrhea.

Changes to your gut microbiome

If you’ve been on the keto diet for several weeks or months and you’re just starting to experience diarrhea, it could be due to unfavorable changes in your gut microbiome. Without fruits, vegetables, and other plant foods, you won’t be getting much prebiotic fiber. And without prebiotic fiber, the healthy probiotic bacteria in your gut won’t have the food they need to thrive. So, keto has the potential to worsen your digestive health overall by reducing the healthy bacteria in your microbiome. That can lead to increased frequency of diarrhea and other nasty side effects.

What can you do to help symptoms?

Well, there’s some good news for folks running to the bathroom seemingly every hour. As Tamayo stresses for the most part, keto diarrhea tends to resolve with some time. If it doesn’t, however, Tamayo says you might want to look deeper into the ingredients in what you’re eating.

“Avoid things with sugar alcohols and artificial sweeteners,” she says, elaborating that if the diarrhea persists even after you eliminate these products from your routine, you can be a risk for ongoing malabsorption and nutrient deficiencies, “so reducing the amount of fat you eat and introducing more vegetables can be necessary. ” Tamayo also suggests drinking more water and electrolytes as “essential in managing these symptoms.”

Last but not least, says Tamayo, adding insoluble fiber, like psyllium, to your diet can be a great way to prevent further diarrhea and keep your gut healthy.

Angel Gruber//Getty Images

Burdeos riffs on this sentiment adding that to relieve these symptoms don’t follow the severely restrictive forms of the keto diet so that you can eat more fiber in your meals. “There are various versions of the keto diet, ranging in how many carbs you can consume. Some as low as only 20 grams of carb in a day, which is roughly equivalent to one slice of bread or 1 to 2 servings of fruit,” she says. “If following a keto diet is a must for you, I recommend working with a registered dietitian who can support you so that your body meets your nutritional needs, including fiber. Carbs not only offer fiber but an array of vitamins, minerals, as well phytonutrients. ”

Like Tamayo, Burdeos also reminds individuals to stay well-hydrated to support optimal overall health. “Diarrhea in particular is a dehydrating symptom,” says Tamayo. You may also want to add probiotic-rich foods such as yogurt, kefir, kimchi, and kombucha to your grocery cart, says Tamayo.

Does keto diarrhea last forever?

In most cases, no, keto diarrhea doesn’t last forever. If it’s just a matter of your digestive system getting used to breaking down all that fat, your stools could bulk up within a week or two. But, if your diarrhea is caused by changes in your microbiome, then it might be ongoing, Cassell says.

If you experience keto diarrhea for more than a week, Cassell suggests increasing your fiber intake (you can do this by adding non-starchy vegetables that are low in carbs) and eliminating any artificial sweeteners or sugar alcohols.

How Common is Keto Diarrhea?

If you’re experiencing keto diarrhea, you’re far from alone. “Keto diarrhea is a common side effect of following the keto diet and it’s usually experienced in the beginning phase of starting the diet,” says Burdoes.

“However, not everyone who follows the keto diet experiences diarrhea, and for those who do, the severity and duration of symptoms vary widely.” Burdeos shares that the following groups of people are at greater risk of suffering from keto diarrhea:

● People who have a history of gastrointestinal disorders such as Celiac disease and irritable bowel syndrome.

● People who have a low tolerance to fat-rich foods and/or people who have a low tolerance to consuming a greater amount of dairy, as dairy foods like cream, cheese, and full-fat milk are common staples in the keto diet.

● People who rapidly transition to the keto diet particularly if they go right into following the severely restrictive forms of the keto diet.

    Tamayo elaborates that keto diarrhea is often subtle, and not necessarily explosive or acute. “It can happen as soon as you start introducing more fats to your diet and resolve within a few weeks, and this is the most common type,” she says, sharing that some individuals will experience no diarrhea and have ongoing constipation, until they start eating products that are labeled as “keto” and contain artificial sweeteners or sugar alcohols, accompanied by constant diarrhea and pain, gas, and bloating.

    Kinga Krzeminska//Getty Images

    “Individuals who are used to eating whole grains and lower fat content in their diet will likely experience diarrhea sooner and for longer than others,” says Tamayo. “Those who need to take supplements to keep bowels moving from constipation after switching to the keto diet will also see some diarrhea. Overall, individuals with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) can also see some diarrhea as a sign of their bodies having trouble digesting fat.”

    In these cases, cautions Tamayo, medical advice is often necessary, as the keto diet might not be appropriate.

    Speaking of when to see a doc…

    When should you see a doctor about keto diarrhea?

    If your keto diarrhea (or any type of diarrhea) is severe and lasts more than two days, the Mayo Clinic recommends going to see your doctor. Frequent, ongoing diarrhea can lead to dehydration, which might show up as dry mouth, dizziness, excessive thirst, no urination or dark urine, or weakness.

    And even if your keto diarrhea isn’t severe but doesn’t go away after the first few days, it might be time to rethink whether the diet is a good idea for you. No one wants to live life worrying about being within throwing distance of a toilet at all times.

    Perri O. Blumberg

    Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.

    Keto Diarrhea: Causes and How to Overcome it

    Last updated on September 9th, 2022

    A Keto diet may cause gastrointestinal (GI) issues like diarrhoea as side effects. In a few cases, diarrhoea or GI problems might be acute as the body adapts to the new diet. Yet, these issues may be more chronic at times and even last the period of the keto diet. If you want to know about the keto diet, why it results in GI problems like keto diarrhea, and how to overcome them; read this article.

    The ketogenic diet has been on the headlines as a rapid and successful approach towards weight loss. The low-carbohydrate, high-fat meal plan acts by sending the body into ketosis. This meal plan contains below 5% carbs, 10-30% protein, and 65-90% fat. Ketosis is a metabolic state marked by fat burn rather than sugar for energy. Many people got tremendous benefits from this diet. Many lose their persistent fat, but there is a pain in the butt in many people. Keto may bring about recurrent bouts of diarrhoea.

    Table of Contents

    Everything May Come Down to the Gut

    The Gastrointestinal (GI) system may get hit when a person switches his or her way of consuming.  Whenever he or she cuts out various food groups in their diet, an imbalance may occur. Gut microbiome takes support from short chain fatty acids. These fatty acids are present in grains, fruits, and veggies. All these must be restricted while on the keto diet. Accordingly, few individuals experience negative signs such as nausea and fatigue or the “keto flu” for some weeks. Their gut microbiomes adapt to the diet. Others, carry on experiencing some tummy issues during their diet.

    Fat takes a long time to get broken down by the body. Few individuals simply aren’t familiar with fat metabolism involved in the keto diet. Their bodies fail to use all the fat they’re consuming; thus, they try to remove it. When a person takes excessive fat, the body fails to maintain the breakdown and absorption. When unabsorbed fat enters the colon and small intestines, pulling of more water occurs to help its passage. And, this results in watery diarrhea. Keto diarrhea is perhaps a permanent side effect of this diet.

    Also Read: Can Quitting Smoking Reverses Diabetes?

    What is a Keto Diet?

    Intake of a higher amount of dairy while initiating a keto diet may cause GI problems like Keto diarrhea. A ketogenic diet comprises very low carbs, high fat, and reasonable protein. Carbs are an energy source for the body. If carbs are not enough in the body, ketosis may result. During ketosis, the body breaks down stored fat to produce ketones. And, body utilizes it as energy source rather than carbs. As per studies, keto diet successfully aids in weight loss. It acts by improving fat oxidation (process in which the body breaks down fatty acids).

    There are also favorable effects of the keto diet on glucose levels and insulin resistance. Eating this way might also exert some ill effects including:

    • Vomiting
    • Diarrhea
    • Constipation
    • Abdominal pain

    Causes of Keto Diarrhea Problems

    As with intense dietary alterations, initiating a keto diet might affect a person’s stomach and intestines. This may result in various gastrointestinal problems. Some individuals might add on having GI issues all over their keto diet. An individual on a keto diet must have more fat and little carbs. This helps in reaching and maintaining the state of ketosis.

    Summary

    A keto diet is a regime with foods high in fat and low in carbohydrates. During a keto diet, a person’s body reaches a state of ketosis. In this, body utilizes fat rather than carbs for energy. Keto diet may also aid in managing weight.

    There are some other reasons why individuals on a keto diet suffer from GI issues. These may be:

    High fat

    To break down fat, the liver requires to form bile. A meal containing high amounts of fat needs the liver to liberate extra bile. Bile is a natural laxative. Bile in excess might push waste all over the digestive tract faster than normal. This may lead to diarrhea. High fat and low carb content of the keto diet may lead to GI signs. These can be nausea, vomiting, and bloating.

    Microbiota

    Gut microbiota are the microorganisms present in the gastrointestinal tract. These majorly contain bacterial vital for overall health of a person. They assist nutrient absorption in the body. Diets rich in fat may result in:

    • Inflammation of the GI tract
    • Reduction in the healthy fatty acids and,
    • Undesirable modifications in the GI microbiome.

    However, a keto diet might exert some positive effects on gut bacteria.

    Artificial Sweeteners

    During a keto diet, individuals might have more artificial sweeteners and sugar alcohols than normal. If they try finding low carb options to products that they previously had. For instance, they might want replacing the sugar in tea and coffee. An excessive intake of various artificial sweeteners might give rise to a laxative effect, causing diarrhea.

    Artificial sweeteners can be maltitol, sorbitol, or xylitol. Many individuals contributing to the keto diet chose these non-nutritive sugars as they wish to limit carbs. But as absorption of sugar alcohols is not effective in the gut, they remain undigested in the large intestine. When this happens, they are expected to have a disagreeable laxative effect.

    Also Read: Can Quitting Alcohol Reverses Diabetes?

    Other Signs  

    Diarrhea may not only occur when an individual starts a keto diet. In addition, individuals might experience the following signs:

    • nausea
    • vomiting
    • constipation
    • cramping
    • abdominal pain
    • abdominal bloating

    How to Overcome Keto Diarrhea Signs?

    If some person on the keto diet is suffering from GI issues, they can relieve their signs by:

    • Consuming less dairy: Whole dairy products contain a rich amount of fat. Thus, individuals on a keto diet might have more of these than they previously had. This dietary modification might reveal an intolerance to dairy. Common signs of this intolerance are acidity, diarrhoea, and bloating.
    • Consuming more fiber: Fiber helps in relieving diarrhea or constipation. High fiber food products can be leafy greens, cucumber, broccoli, and cabbage. They are appropriate addition in any keto diet.
    • Hydration: Drinking helps in improving the problem of constipation. If an individual is experiencing diarrhea, it is vital to practice fluid replacement. Drinking water and sugarless electrolyte drinks replace these fluids and lost electrolytes.
    • Reducing the consumption of sugar substitutes: Reducing certain foods and drinks that comprise keto-friendly sugar alternatives might aid in relieving GI signs.
    • Including prebiotics and probiotics: Using a probiotic supplement or enhancing the intake of probiotic- and prebiotic-containing foods help in promoting gut bacteria during a keto diet. This helps in lowering down the GI effects of a keto diet.
    • Simplifying the diet: Any abrupt modification in the diet might disturb the GI bacteria. Easing into a keto diet by a gradual reduction in the carbs and increase in fats might help in adapting the body.
    • Consuming fermented foods: Having fermented foods (sauerkraut and kimchi) may help in improving digestion. This in turn reduces the risks of constipation or diarrhoea.

    Summary

    Exercise some steps for overcoming keto diarrhoea. These can be increasing the fibre intake, being mindful of dairy one’s consuming. Dairy products cause GI upset, so try excluding cream and cheese from the diet. Laxatives and anti-diarrheal medicines might calm bowels for a bit. But they would not ultimately resolve the problem at hand. They may even hinder the gut microbiome and gastrointestinal system. This may result in further inflammation and GI problems. Easing into the keto diet may help.

    When is the Need to Visit a Doctor?

    Before incorporating any lifestyle or dietary alterations, it is good to discuss with a healthcare professional. Any person experiencing diarrhea that is serious or persists longer than a week must talk about it with doctor. Also, if constipation becomes long-lasting or intensely painful, it is good to look for a medical help.

    Chronic diarrhea may result in heath complications. These can be electrolyte imbalance, vitamin deficiencies, and muscle worsening. If somebody experiences keto diarrhea which is not resolving gradually as their body adapts to the diet, it is better to stop the diet. It’s merely not worth the risk to one’s overall health. Generally, it’s good to check with a doctor whenever a person modifies his or her eating habits. They may better detect any underlying health problems, food intolerances, or allergies. Also, they may aid in figuring out a diet plan that works best for a person and their stomach.

    Practicing an intense diet like keto diet is not essential for many people. Individuals looking out for a low carb diet may consider a discussion with an expert dietitian. He or she may determine what dietary modifications may work best for their lifestyle. Less limiting dietary patterns may recurrently produce similar benefits with minimal side effects.

    Summary

    A keto diet may cause changes in the gastrointestinal tract. Also, it might result in adverse GI effects including diarrhoea and constipation. To overcome diarrhoea because of this keto diet, individuals must take certain harsh steps. These can be consuming more fibre, having probiotic supplements, and simplifying the diet patterns. If the signs of GI upset are severe, chronic, or painful, it is good to look for medical help.

    Following a balanced diet allows a diabetic patient to control sugar levels and also maintain a healthy weight. Both are vital when a person has diabetes. Also, talking to a dietitian or diabetes educator, or taking help from diabetes reversal plans like Breathe Well-being gives inspiration. Breathe Well-being’s Diabetes Reversal is a holistic diabetes management program. It includes a combination of diet, coaching, and peer support to help build lasting healthy habits. Breathe Well-being helps maintain healthy sugar levels. This plan has motivated over 10,000+ diabetic people to recover their blood glucose levels within range. Even, there is a tremendous reduction or stoppage of their medicine usage. And, they have even lost a considerable amount of weight. Give it a try certainly!!

    FAQ’s

    Does reducing carbohydrates result in diarrhea?

    A common outcome of having fewer carbs is constipation. Carbs contain high amount of dietary fiber. This adds bulk to stool and softens it, hence it becomes easy to pass. Consuming less fiber has an opposite effect. But, diarrhea is also a common ill effect of low-carb diets.

    Does diarrhea result in weight loss?

    Diarrhea results due to bacterial infections or stress. And, it continues several days. It may turn risky when it continues for weeks or more. As, it supports water loss in the body. Individuals experiencing diarrhea may lose much weight if they have been ill for a while, but they’re losing mostly water weight.

    Does keto diarrhea get away?

    In many cases, no, keto diarrhea does not last forever. If it’s just a concern of your GI system getting familiar with breakdown of fat, your stools may build up within 7 days or 14 days. However, if your diarrhea is due to changes in your microbiome, then it may continue.

    How long does keto diarrhea continue?

    As your body adapt to this new energy source, fat, your diarrhea would reduce after a week or two.

    References:

    1. https://www.medicalnewstoday.com/articles/keto-diarrhea