The #2 Rule of Cutting Carbs: Keto and Constipation

Sometimes, it happens (or, rather, in this case, IT doesn’t). You’ve started the keto diet and made cutting carbs and hitting your macros priority number one…but suddenly, you find yourself struggling—with number two. Maybe you’ve started charging ahead on your journey towards healthy eating, but things are getting a little backed up behind. That’s right: for some, choosing keto can cause constipation. Any time your diet changes, things in your digestive system might get a little wacky. For many of us, choosing the keto diet represents a massive change, ditching unhealthy habits, and choosing healthier options. However, if doing this made your digestive system get clogged, don’t get discouraged! Instead, check out these possible solutions.

The most likely culprit of constipation: low fiber

According to the FDA, recommended fiber intake is twenty-five grams per day,1 although some medical professionals recommend as much as forty grams per day. Before following the keto diet, most people get their fiber from carbohydrates (although as the USDA notes, the majority of Americans consume an inadequate sixteen grams of fiber per day). 2 If you’re not paying attention, eliminating foods like grains, bread, fruits, and some vegetables might cause you to inadvertently significantly decrease your fiber intake. Fiber enables the garbage to move more quickly through your digestive system, so a fiber deficiency can quickly cause a backup.

If you’re experiencing some unfortunate GI symptoms, start by looking at your fiber intake. If you notice it’s low, try adding in more colorful, nutrient-rich vegetables to your diet. For example, consider cauliflower. This nutritious vegetable is high in fiber and can be used as a substitute for many starchy foods. Another option: sprinkle flax seeds on your meals as you prepare them. They are basically tasteless and high in fiber. You can also search our website for countless recipes that will help you find creative ways to get extra fiber back into your diet, without messing up your macros.

Make sure to stay well-hydrated and exercise

Your colon depends on being well-hydrated to keep everything moving smoothly. When you become dehydrated, your body pulls water away from the colon, resulting in constipation. Although how much water is “enough” varies from person to person, a good rule of thumb is to consume half of your body weight in ounces of water daily. For example, if you weight 200 pounds, you should be consuming 100 ounces of water. If constipation is hitting you hard, review your water consumption.

Don’t be afraid to seek help from a medical professional

If your condition persists for a significant length of time (i.e., two weeks maximum), seek medical help. Constipation can have many different causes and your diet may not be to blame. Letting the symptoms of constipation go on too long can cause other health issues.

Don’t let number two keep you from living your healthiest life! Although cutting carbs can cause constipation, simply monitoring your fiber and water intake can cure the problem. Be smart and pay attention to what you eat–healthy eating is totally obtainable.