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LCHF/KETO diet and constipation - What now?

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One of the possible short-term side effects of the LCHF/KETO diet is constipation. Read more about why this happens and how to help yourself in this blog.

What causes constipation?

The most common reasons for constipation when starting a LCHF/KETO diet are:

the intestinal bacteria have not yet adapted to the changed way of eating
insufficient stomach acid due to higher fat intake
slower functioning of the bile
chronic dehydration
lack of electrolytes

Every change in diet, habits, environment... has an impact on our metabolism. It can slow it down or speed it up. The transition to a LCHF/KETO diet is a big step for our intestinal microflora and it can take some time for the intestinal bacteria to adapt to a new way of eating. Since the intake of carbohydrates and sugar is low, the bacteria also have to adapt to a higher proportion of fat. This takes some time and constipation may occur in between.

In addition, the LCHF/KETO diet is characterized by more stable blood sugar and the need for less insulin. The result is less retention of water and water-bound electrolytes. And what happens next? The peristalsis of the intestine slows down, which is felt as constipation.

What role do electrolytes play here?

The main and very important role is played by sodium and magnesium. Both speed up peristalsis of the intestines. However, we know that electrolytes are washed out faster with this type of diet, as the body no longer retains as much water as with a classic diet rich in carbohydrates. So a deficiency of key electrolytes can occur. Read more about the function of electrolytes in the LCHF/KETO diet in the blog post »The importance of electrolytes in the LCHF/KETO diet".

Since in the LCHF/KETO diet we eliminate all starchy foods and foods with a high fiber value (cereals, fruits, etc.), it can happen that the intestinal bacteria that feed on prebiotics (fibers, resistant starch...) are left without food. The natural balance between good and bad bacteria can be disrupted and the intestinal microflora loses its strength. Of course, this is also known in digestion.

How to act?

A healthy gut flora is not only important in the LCHF/KETO diet, but in general. It affects the entire organism and the general resistance of the immune system. That's why we have to make sure that our bacteria in the intestines will feel good and that they will diligently take care of our digestion.

What should we do if we suffer from painful constipation?

It is necessary to increase the intake of probiotics and prebiotics (in the form of food or supplements)
Probiotic and prebiotic bacteria work in symbiosis. And if this coexistence is good and strong, our digestion will also be good. Antibiotics greatly decimate beneficial bacteria, which is why it is especially important to replace prebiotics and probiotics after antibiotic treatment. Stress, alcohol, poor diet are also important factors... all these factors affect our metabolism and the health of the intestinal microflora. Food supplements with probiotic cultures are also available in our online shop.
An extremely good source of probiotic and prebiotic cultures is fermented food (sauerkraut, kefir...). Prebiotic fiber is a good food source for the bacteria that feed on it. Constipation can also be helped by adding these fibers to the diet (e.g. BIO potato fiber, flax seeds, chia seeds, Indian plantain peels...)
Salt - salt intake should be increased. Read more about the importance of salt in the LCHF/KETO diet in the blog "Pass me the salt, please!"
Fats - fat speeds up digestion, especially if used straight MCT oil, MCT oil powder with the addition of prebiotic fibers or pure coconut oil.
Magnesium (magnesium citrate) in larger doses (recommended daily dose is 400 mg) speeds up digestion, as it draws water from the surroundings and thereby speeds up bowel movement and stool volume. You can get magnesium citrate in concentrated form here.
Electrolytes – are very important in LCHF/KETO diet. Not only do they prevent keto flu and malaise, but they also help with constipation. I recommend Premium electrolyte powder.

Constipation or just fewer visits to the toilet? What does "Less junk in, less junk out" mean?

The classic diet, which is full of sugars, carbohydrates and starches and, likely, highly processed products, which we call "junk", also has more waste, as the body throws away all unnecessary things that it cannot use. When we start consuming LCHF/KETO nutrition, which is based on unprocessed foods and high-quality raw materials, it happens that there is much less of this waste ("junk"). So there are also much fewer visits to the toilet after a certain time. This should not be confused with constipation. It may happen that our daily routine of defecation and visits to the toilet changes, which is not necessarily the result of constipation, but simply that we consume a higher quality selection of foods, which also means better use of nutrients and less waste.

Constipation can occur as a short-term phenomenon for the reasons listed above. But if we pay attention to the intake of food, electrolytes and take care of good hydration and limit the intake of caffeine and alcohol, this will not happen at all or will pass very quickly. It is essential to give the body time to adapt well to the changed diet and not to give up after the first week or two.

27.01.2022, Katja, LCHF Style

LCHF/KETO diet and constipation - What now?

THE PRODUCTS MENTIONED

Pure magnesium citrate powder 220g

Premium powdered electrolytes

MCT oil 60/40 500ml