What is the keto diet?
Keto is a low-carbohydrate, high-fat Japanese diet, the full name is Ketogenic. The special thing about this diet is that it does not require excessive abstinence because the body is always in a state of burning energy.
The advantage of this diet is that it provides a rich source of energy to the brain because the pancreas converts fat into ketones better.
Additionally, people with blood sugar problems also saw significant improvement on this diet.
Does Keto Cause Constipation?
Any diet can cause constipation if it lacks or is out of balance with certain nutrients. This is also true for the ketogenic diet. If you are on a keto diet and experience constipation, it may be due to:
Eating too few carbs and too much fat: When switching from a normal diet to a keto diet, the body will have to gradually adapt to consuming large amounts of fat. It often takes a long time for the intestines to get used to this, during which time constipation may occur.
Eating too little fiber: When on keto, you'll only be eating 20 to 50 grams of carbs per day. This is much lower than the recommended 225 to 325 grams of carbs (based on a 2,000-calorie diet) per day.
Eat only foods rich in fat and protein: In the keto diet, carbs only account for 5% of total calorie intake. This can easily lead to constipation.
How to avoid constipation on the keto diet?
Increase intake of fiber-rich vegetables: Include low-carb vegetables like spinach, cauliflower, bhindi beans and green peas in your diet to increase your fiber intake.
Drink enough water and electrolytes: Drink plenty of fluids such as lemon water, milk to maintain moisture and electrolyte balance to help avoid constipation.
Eat ghee: Ghee helps lubricate the digestive tract, ghee coffee and ghee tea are healthy options for the keto diet that help fight constipation.
Eat fermented foods: Drink yogurt or eat pickles to add probiotics to your gut health. Fermented foods support a low-carb keto diet.
Exercise regularly: Walk after meals or do yoga postures like wind releasing pose or pawanmuktasana to stimulate bowel movements, reducing constipation.
