Keto Diarrhea And Its Causes
Maybe you've heard the rumors that keto diarrhea can make keto a rough journey in the bathroom. It is definitely one of the rough parts of starting a keto diet when you get the runs, and in this publication we will go over all the causes, side effects and fixes for diarrhea on keto, so you can avoid the runs when you start this low carb diet.
So yes, some keto folks experience persistent keto diarrhea as part of the digestive system experiences, but it doesn't need to be like this.
In this report, I want to explain how diarrhea happens when you start the keto diet, and ways you can reduce the small intestine discomfort and get back to regular bowel movements.
If you look at that diagram above, it sort of explains it all. When you start a keto diet, you increase your fat and protein intake (thus making it one of the least difficult diets to try, since you rarely get hungry). Diarrhea is one of the many keto questions new practitioners ask us.
Saturated Fats And Diarrhea
Most people add more saturated fats to their diet – butter, animal fats and so on, and that can increase the bile more than normal. They forget to add leafy greens to the diet.
Keto Diarrhea Notes from Ketochow
Poop Talk: It's a Keto Thing, Right?
“A friend came to me recently and said, “I've heard people on the keto diet have all kinds of problems pooping.” It's true, it is commonly known that the high-fat, low carb ketogenic diet can lead to constipation and diarrhea. But we can all agree, we do not talk openly about this with our non-keto friends. It's the surprise part of your weight loss journey. Read more about this topic today on the ketowiz blog, you might be RELIEVED (literally). “
Well, the body has a process to deal with saturated fats – it creates “bile” to handle it, inducing slippery and wet feces.
Bile is a slippery substance that helps move things down the digestive tract, and with more saturated fats, you get an influx in more bile being produced in your gi system.
Keto Diarrhea Causes
The net result of this, is a much more liquid release when you have a bowel movement. Diarrhea on keto, in other words. A high fiber diet goes hand in hand with the low carb keto diet.
How To Minimize Diarrhea When You Start Keto
So, how do you minimize diarrhea when you start keto? Well, try to keep the saturated fats to a minimum. Use coconut oil and mct oil where possible, and stay hydrated as often as you can remember.
Electrolytic Imbalances Can Cause Diarrhea
The other item to look at is your electrolytes (sodium, potassium and magnesium) and in particular your magnesium levels. If your electrolyte balance changes, you can get a flushing event we call diarrhea. The digestive enzymes are changing when you move to keto, so there is a form of bacterial death that happens with each change in eating patter.
As you burn fat on keto, you need those electrolytes – sodium, potassium, magnesium. I'd say sodium is probably the most important. You just have to add salt to everything. Your food. I add some to my drink, my coffee, my pre-workout. In your coffee, use the sugar alcohol discoveries like erythritol to get some health benefits.
Too Much Protein Can Cause Diarrhea
If you are carefully watching your electrolytes and drinking enough water, and still are getting diarrhea, then check your protein ratios – sometimes, having a very high protein intake can cause disruption in the digestive tract, and get those mud slides or rivers in pulses as the sections of the intestines process the liquid digestion juices.
Net Carb Secrets of Diarrhea
One secret of the net carb counts of keto is dietary fiber. You will find many keto foods are high in dietary fiber, and as you know, dietary fiber is good for regulating digestion and avoiding diarrhea. So look for these keto foods that have carbs and dietary fiber to create a lower net carb count, and increase your fiber intake if needed.
Bad Fats Can Cause Diarrhea
Another dietary issue that can cause diarrhea is the fat types you consume. Trans fats and saturated fats in general will be harder on your digestion than polyunsaturated and plain saturated fats. Change up your fat intake if you are having bowel disruptions.
There is also a 90 second video that discusses the diarrhea issue, which you may find some value in.
Stop This Diarrhea On Keto Dilemma
You can stop/avoid diarrhea on keto by following the electrolyte advice and check for too much protein. You may also want to check out our keto calculator, one of our top secrets.
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