The ketogenic diet is an incredibly popular way to lose weight and improve overall health. It involves drastically reducing carbohydrates and replacing them with fat. While this diet can be effective, it can also cause some side effects, such as constipation or ketogenic diarrhea. In this article, we'll discuss the causes of ketogenic diarrhea, how to prevent it, and what to do if you experience it. The main reason for ketogenic diarrhea is the diet's incredibly high fat content.
Fat takes longer to break down in the body than carbohydrates or proteins. A common result of eating fewer carbohydrates is constipation. Carbohydrates are a rich source of dietary fiber, which adds volume to stools and softens them to make them easier to eliminate. Eating less fiber will have the opposite effect.
However, according to the Mayo Clinic, diarrhea is also a common side effect of low-carb diets. This is likely due to the foods you have added to your diet to replace the carbohydrates you have reduced. You can try soluble fiber supplements if constipation is a problem, or add vegetables and high-fiber foods to create a diet that you can maintain for the long term. Broccoli, flaxseed, chia seeds, leafy greens, and bell peppers can be eaten in moderation while staying low in carbohydrates. It's better to slowly change the amount of fiber in your diet rather than making drastic changes.
If you're experiencing bile malabsorption or want to prevent it in the first place, then you might consider trying the carnivore adjacent diet or the cyclic ketogenic diet. These modified keto diets allow for small amounts of fruits and tubers. If done right, the diet adjacent to carnivores can prevent deep ketogenic states and reduce dietary fat requirements. But instead of constipation, maybe things are moving a little too fast and now you're constantly running to the bathroom. While diarrhea may not be as common as a reaction to the ketogenic diet, it's also possible.
If fat doesn't break down in the small intestine the way it should, it travels to the colon and activates bacteria that can cause gas, bloating and fat in the stool. Excess fat in the stool makes the stool looser. Many people on a ketogenic diet count so-called net carbs, which are grams of total carbohydrates minus grams of fiber. Based on a typical list of ketogenic diet foods, this approach is high in fat (70 to 80 percent), moderate in protein, and very low in carbohydrates that many people consume 20 to 50 grams (g) per day. They are usually used to reduce carbohydrates from sugar, but they can do more than just reduce carbohydrate intake. Most people who reduce carbohydrates experience some side effects of the low-carb diet, and those who drastically reduce them experience more.
Preventing Ketogenic Diarrhea
Now, keep in mind that the standard American diet gets a lot of its fiber from grains and that the ketogenic diet is low in carbohydrates.The ketogenic diet is an extremely low-carb diet that reduces carbohydrates to a maximum of 50 grams daily, but often much less than that. Since the standard American diet is high in carbohydrates, switching to a ketogenic diet places you on the opposite end of the spectrum. To prevent ketogenic diarrhea from occurring due to lack of dietary fiber, try adding more vegetables and high-fiber foods into your meals. Broccoli, flaxseed, chia seeds, leafy greens, and bell peppers are all great options for adding more fiber into your meals without going over your daily carb limit. You can also try taking soluble fiber supplements if constipation is an issue for you while on a low-carb diet. Soluble fiber helps add bulk to stools and makes them softer so they're easier to pass.
Sugar-Free Low-Carb Products
Sugar-free, low-carb products often contain sugar alcohols to give them a sweet taste and avoid table sugar (sucrose).While these products are generally safe for most people on a low-carb diet, they can cause digestive issues such as bloating or diarrhea for some people.
