Is your Keto diet causing diarrhea? Know how to deal with it

A weight-loss journey involves a lot of things, including following a diet plan. Keto diet happens to be a favourite of many. You must have heard many fitness enthusiasts suggesting it. But before you include it in your fitness journey, you should know that Keto diet can lead to diarrhea. Yes, you might end up with a pooping problem if you follow Keto diet. Does that mean you should avoid Keto diet? Read on to know what an expert has to say about Keto diet diarrhea.

HealthShots connected with celebrity trainer and nutritionist Maahek Nair to find out about keto diet and its side effect.

What is Keto diet?

The Ketogenic diet or Keto diet is a dietary therapy that is all about foods that have excessive fat, are low in carbohydrate and have sufficient amount of protein. Nair says that it aids in weight loss by increasing metabolism and decreasing appetite.

Keto diet and diarrhea

The ketogenic diet generally has a side effect that you should be aware of. It may result in diarrhoea. As your body adjusts to the new diet, diarrhea or stomach problems may occasionally become severe, says the expert.

Causes of Keto diet diarrhea

Keto diet emphasises on foods with lots of fat and few carbohydrates. A person’s body enters a condition of ketosis when he or she is on a Ketogenic diet. In this case, the body uses fat as fuel instead of carbohydrates. As the diet can lead to changes in the digestive tract, it can also cause problems like diarrhea. Here are some other causes.

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1. High fat

The liver needs to produce bile to digest fat, and a meal with a lot of fat requires the liver to release more bile. Overproduction of bile, which is a natural laxative, may cause the digestive system to move waste around more quickly than usual, so diarrhea may result from this, says the expert.

2. Artificial sweeteners

Those who follow a Ketogenic diet may have more sugar alcohols and artificial sweeteners than the usual amount. A laxative effect could result from having artificial sweeteners in excess, which would result in diarrhea.

Tips to get rid of Keto diarrhea

Keto diarrhea typically does not linger indefinitely, says Nair. If you are following a Ketogenic diet and experiencing gastrointestinal symptoms, you can do the following.

1. Cut back on dairy products

Whole dairy products are high in fat, and if you are following this diet, you may be consuming a greater number of these than usual. This dietary change may indicate a dairy intolerance, which has symptoms like diarrhea and bloating.

2. Consume more fiber

Constipation or diarrhea are relieved by fibre, so have foods high in fibre like cucumber, cauliflower and cabbage. They complement Ketogenic diet
well.

3. Stay hydrated

Drinking water helps a lot and it is important to adopt fluid replacement if you are diarrheal. These liquids and lost electrolytes can be replaced by water and sugar-free electrolyte beverages.

4. Include prebiotics and probiotics

While following a Ketogenic diet, eating more foods high in probiotics and prebiotics can help to support the growth of healthy gut bacteria. This aids in reducing the gastrointestinal side effects of a ketogenic diet, says the expert.

5. Consume fermented foods

You might not be a fan of fermented foods like kimchi, but they may aid in digestion improvement.

Ketogenic diarrhea is a typical side effect of the Ketogenic diet and is typically seen when first starting the diet. People with a history of digestive issues such as celiac and a condition called irritable bowel syndrome have more chances of experiencing diarrhea. People with a low tolerance for foods that are high in fat or those with a low tolerance for ingesting more dairy may also complain of diarrhea while following this diet.