How to Deal Constipation on Ketogenic Diet?

The ketogenic diet is referred as low carb diet, low carb high fat (LCHF) diet where the body produces ketones to provide energy. This ketogenic diet is helpful in reducing weight, Control Blood Sugar, increased mental performance and this type of diet is recommended to the epileptic patient (Epilepsy is a group of neurological disorders characterized by epileptic seizures). When you are on a ketogenic diet, your body goes into ketosis and switches to burning fat for fuel instead of carbohydrate. However, some people experience Constipation on low-carbohydrate and ketogenic diets. Constipation occurs due to the elimination of all the fiber-rich diet and severely limiting the intake of fruits and vegetables. Are you struggling while starting out on a keto diet? Don’t worry, every problem comes with a solution. Therefore, you should have to use the following tips to fight against your constipation problem while you are on a keto diet.

Let’s have a look at the 5 simple ways to combat Constipation Problem that occurs on a ketogenic diet.


  1. Maintain proper Hydration :

 It is seen that water intake has been restricted on the ketogenic diet. Develop a regular habit of drinking water before and after every meal. It will provide better organ function and improve your digestion to avoid constipation that occurs on a ketogenic diet.

  1. Increase your fiber intake :

A proper bowel movement can be maintained due to the intake of right amount of fiber. Intake of fiber has other additional Benefits including Lower Cholesterol, Lower Blood Sugar levels and make your Stomach Full for a Longer Time. Including high-fiber vegetables in your diet plans, such as cucumbers, asparagus, squash etc., you can eliminate your constipation problem.

  1. Eat fruit and vegetables :

If you really want to stay away from constipation problem, increase your fruits and vegetable intake. Different varieties of fruits are there which help you to stay on your keto diet and remove constipation problem. Vegetables which contain High-Fiber is good for removing constipation problem while you on a ketogenic diet.

  1. Increase Exercises and Physical Activity :

Switch to some healthy habit by practicing some yoga and exercises to maintain a proper bowel movement. A quick walk in the morning and evening also maintain a proper blood circulation that is beneficial for your overall health. Embracing this good habit, you can also Enjoy a Proper Digestion.

  1. Reduce Intake of Dairy products :

Although it is seen that dairy products like cheese and heavy cream are high in fat, these are found to be perfect for a Keto Diet. However, over-consumption of such food items can trigger to some abdominal problems like constipation, bloating, gas and acidity etc. Try to reduce the daily intake of such products to Keep Constipation Problem Away.  

Individuals who are on ketogenic diet frequently find it hard to enjoy a healthy stomach as their food habits suddenly change to a high protein high-fat diet which is not easy to digest. Try to find out the particular food item that causes problems while you are on a ketogenic diet and cut down the regular intake of this type of food to minimize your stomach related issues.

How do you manage your constipation problem that occurs on a low carb diet?

Do share your advice and precautions that you find helpful to reduce your constipation problem.

How to Deal Constipation on Ketogenic Diet?
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