Keto diet plan is very popular in people that help to burn fats very fast and also helps to get rid of obesity. A keto diet contains 5% of carbs, 20% of protein, and 75% fats that help to send your body into ketosis. Itis a metabolic state where your body burns fats, instead of the glucose for energy. But keto diarrhea is something that can make you dehydrated
Keto diet is so high-fat and low-carb you may experience the keto diarrhea. Also, you may also experience the problems in the bathroom in the form of “keto diarrhea”.
If you are adding some foods that contain artificial sweeteners and sugar alcohols. then you may suffer from serious diarrhea, according to the Ginger Hultin, RD, a spokesperson for the Academy of Nutrition and Dietetics and owner of Champagne Nutrition.
Symptoms of keto diarrhea
If you are planning to follow a keto diet plan, then you may experience the keto diarrhea with some symptoms such as:
- Loose or watery stools
- Abdominal pain
- Mucus in the stool
- Blood in your stool
Why keto diarrhea occurs
Excessive fats diarrhea
Research has shown that if your body can’t digest the fat from the keto diet then you may experience the keto diarrhea. Well, a keto diet is rich in 70-80% of fat that causes many stomach problems including diarrhea. So before starting a keto diet plan make sure you are aware of the pros and cons of it. Here are some pros and cons such as:
Pros: loosing weight very fast, more energy, insomnia isn’t as bad
Cons: Excessive diarrhea, nausea, headache, fatigue, constipation
On a keto diet, you are all of a sudden eating lots more nuts (almonds, pistachios, pecans, cashews), seeds, animal protein (eggs, chicken thigh, and chicken breast), oil that are rich in fats. But these foods can break the balance of your digestive system. A diet plan with a huge amount of fats can cause diarrhea. Because it is not easy to digest very fast.
Artificial sweeteners and sugar alcohol
People with keto diet plan used to consume a huge amount of sugar alcohol and artificial sweeteners. All these sugar alcohol and artificial sweeteners are very low in carbs that cause diarrhea and bloating. So make sure you are limiting your sugar alcohols and artificial sweeteners in your keto diet plan to lose weight.
Keto diet breaks the gut microbiome
Research has shown that a keto diet can impact the composition of the gut microbiome that has implications also. Continuing a keto diet plan for a long period helps to change the bacteria in the gut. Also, it can cause diarrhea in later.
Too much magnesium
It is very important to balance the electrolyte for those following a low-carb eating plan. Also, make sure you are balancing the supplement vitamins and minerals including magnesium. According to the doctor’s advice, a person with a weak digestive system should limit the consumption of magnesium.
So check your magnesium consumption in your keto diet plan that can cause your keto diarrhea.
Your diarrhea can cause various other reasons such as food allergies, SIBO (small intestinal bacterial overgrowth). Also, food intolerance is a common cause of diarrhea.
How to stop the keto diarrhea?
Some natural and healthy habits can help to get rid of your diarrhea. So here are the steps that you should follow such as:
Go easy on sugar-free foods
Some foods that are totally sugar-free may seem like a blessing for your keto diet plan. You need to know that food that is very low in sugar won’t affect your ketosis. Also, they can cause gastrointestinal distress when consumed in excessive amounts.
So don’t try to replicate your pre-keto diet with sugar-free and end up with artificial sweeteners and sugar alcohols.
Eat the healthy fats
It is very important to eat those foods that are rich in healthy fats. Usually to continue a keto diet you need those foods that are very rich in fats and also low in carbs. So make sure you are adding healthy fats in your keto diet plan.
Foods that contain saturated fats are very stable and inert. The human body likes the consumption of saturated fat. It helps to boost your immune level and also helps in energy storage. It is very essential to eat the right food that can regularly keep your immune level very healthy.
Saturated fats are very healthy to avoid various types of cancer and heart diseases such as heart failure. But make sure you are not consuming the saturated fats excessively that can cause the rise of LDL cholesterol.
Saturated fats contain antimicrobial properties that are very healthy to treat your intestinal health.
Don’t be fiber crazy
Fiber is one of the most essential nutrients among all the nutrients that a healthy keto diet plan should contain. Limiting or avoiding rice, oats, potatoes, bread can cause constipation.
So be aware of these health problems, many people go overboard on things like laxatives and supplemental sources of fiber.
If you are also suffering from constipation during your keto diet plan, then you need to increase your fiber intake. You can consume enough amount of fiber from green vegetables (carrot, tomatoes, kale or spinach, broccoli), fruits (banana, apple), and oats, drink more water. You can also get some physical exercise in the morning to get rid of constipation. Also, doing physical exercise in the morning for 30-40 minutes is always a healthy habit. It can prevent many health diseases.
Also, you need to avoid heavy hitters like laxatives and other bowel boosters. Because they could worsen your constipation into diarrhea.
Foods allergies can cause diarrhea
Some foods that are allergenic to you, can cause diarrhea very easily. So you need to be very aware about the exact allergens in that can cause the keto diarrhea.
Research has shown that nuts, dairy products, beans, and eggs are linked with allergies. So you need to avoid those keto foods that can cause your allergy. You need to consume healthy foods that can boost your immunity level very fast. Also, food allergies can make you tired.
Balance the electrolytes
Research has shown that during the transition into ketosis, our body gets dehydrated. Because our body loses a lot of water. Glycogen helps to boost energy, also muscles and liver release water and that water must be excreted.
When you are peeing excessively, it means your body expels minerals that are known as electrolytes. But unbalanced electrolytes cause diarrhea and the electrolytes are chlorine, calcium, magnesium, potassium, and magnesium.
So make sure you are balancing your electrolytes by drinking plenty of waters, consuming enough low-carb non-starchy vegetables. You can make homemade ketoade to get rid of this health condition. Also, can also make your own keto electrolyte drink by drinking lemon water, herbal tea, coconut water,
Digestive enzyme prevents diarrhea
According to research, some digestive enzymes can help to prevent diarrhea very fast. The digestive enzyme called lipase may help to digest your fat to get rid of the situation. You can also increase the bile acid addition that helps emulsify fats for healthier digestion.
Consume probiotics to solve keto diarrhea
A study has shown that an imbalance of gut bacteria can cause diarrhea. So make sure your diet plan is rich in probiotics and fermented foods. You can include kefir, tempeh, natto, pickles, buttermilk, kimchi, miso, and also probiotic supplements.
How long does keto diarrhea last?
Usually, a keto diarrhea can last for a few days and also can last for a week or more. It totally depends on many factors. Keto diarrhea can last as long as it takes your body to enter full ketosis. But in the very serious keto diarrhea, you need to seek medical help right away.
When you should seek medical help for keto diarrhea?
Keto diarrhea are very common during following a keto diet plan. But if your diarrhea is very serious and also last more 3 days then you need to seek medical help.
Your doctor may give you the right suggestion to get rid of your diarrhea. He/she may give you some medication and may suggest following a healthy diet plan.
If you are experiencing the keto diarrhea then you need to know that it doesn’t resolve with time as your body “adjust” to the keto diet. Keto diarrhea can cause muscle pain, abdominal pain, electrolyte imbalance, and also vitamin deficiencies. So you need to seek medical help right away if the diarrhea is worsening day by day.