Let’s talk about something not-so-glamorous but very real: constipation on the keto diet. If you’re a tired, overworked, underfed mum trying to give keto a proper go, this one’s for you.
Many of my friends have said, “Bloody keto gave me constipation!” And honestly, they’re not wrong. It’s a common issue, but also one that can be easily sorted.
Whenever you change your diet, keto, vegan, festive indulgence, your digestive system reacts. Eat loads of sugar over Christmas and your stools are looser. Go low carb, and your gut might slow down a bit. It’s all part of the body’s adjustment process.
So, why does constipation happen on keto?
1. Low Fibre Intake
When we start keto, we cut out bad carbs which is great. But many forget to replace them with high-fibre, low-carb options like leafy greens, chia seeds, flax seeds and avocados. These foods not only support digestion but also keep you full and nourished.
2. The Role of Bad Carbs
Interestingly, bad carbs can sometimes make bowel movements easier. That doesn’t make them healthy, it just means they were messing with your digestive system in other ways. So, once they’re gone, your gut needs a little help finding its new rhythm.
Now, here are some simple solutions to keep things moving smoothly:
1. Increase Fibre the Smart Way
Stock up on vegetables like spinach, kale, broccoli, courgette, and cauliflower. These are low in carbs and high in fibre. Some people recommend psyllium husk, but I don’t. It lacks the vitamins and minerals your body needs. Stick to whole veg for better results.
2. Drink More Water
Don’t obsess over litres or exact amounts. Just aim for more. Hydration helps keep your digestion flowing. If you can, add a pinch of salt to your water, it helps with mineral balance, especially on keto.
3. Add Magnesium
Magnesium Glycinate is my top pick. It can be absorbed up to 80% and helps relax the bowel, acting as a natural laxative. It’s brilliant for easing constipation gently and effectively.
4. Eat Probiotics
Think fermented foods like kimchi and sauerkraut, easy to find in most supermarkets. These support gut health, balance your microbiome and help with regularity.
Don’t panic. Your body will adjust to keto. It’s a smart system and adapts quickly, especially when you support it with enough vegetables and good hydration.
One last thing, before your meals, don’t forget to take our apple cider vinegar capsules. They’re a fantastic aid for gut health and can reduce insulin spikes by nearly 30%.
-- Written by Hala, founder of Dietapplements
