For those who experience diarrhea on a keto diet, its symptoms usually occur at the same time as the side effects of keto flu (except for the lucky few who don’t suffer from keto flu!).
However, diarrhea isn’t necessarily a keto flu symptom. It will go away in about two weeks as your body adjusts to ketones and a new way of getting energy.
In general, diarrhea can be the gut’s reaction to dietary changes, especially if your body is used to highly processed, high-carbohydrate foods. In this case, this is a temporary side effect that will go away over time.
What you'll read:
- 1 Mistakes in keto eating
- 2 Possible causes of diarrhea on a keto diet
- 3 How to deal with the symptoms of keto diarrhea
- 4 What if diarrhea persists?
Mistakes in keto eating
But an eating disorder can be for other reasons. First, let’s tackle three big mistakes newbies have to make.
You are consuming sugar-free drinks, sugar-free candy, and/or sugar-free bars
There are two types of sugar substitutes: artificial sweeteners and sugar alcohols.
Many people are sensitive to sugar alcohols.
Sugar alcohols such as xylitol, sorbitol, mannitol, maltitol, lactitol, and isomalt can cause gastrointestinal upset, especially sorbitol. Cramps and bloating, as well as diarrhea, are common when too many of these sugar alcohols are consumed.
You eat too much protein
If you don’t follow your macros very carefully, it’s easy to eat too much protein, which can lead to diarrhea. If most of your protein comes from dairy, this could be the cause of lactose intolerance.
You are eating unhealthy fats
Since most of the calories come from fat, it is crucial to choose healthy foods.
Our digestive system struggles with vegetable and seed oils that are high in omega-6 fats. This can lead to indigestion and diarrhea.
You should stick to high-quality monounsaturated and saturated fats like olive and butter, cream, and whole cheeses.
Possible causes of diarrhea on a keto diet
Bile is used by your body to break down fats. If you start consuming more fat, your body starts secreting more bile, which lubricates the colon, which can lead to diarrhea.
Cut back on added fat. This includes oil, MCT oil, coconut oil, and cream. Focus on getting your fat from natural foods (like avocados, meat, and nuts).
As your body adjusts, you can gradually add other sources of fat.
Too much magnesium
Electrolyte imbalance is a major concern for those on a low-carb program, and many people add vitamins and minerals, including magnesium.
However, excess magnesium can cause digestive problems.
If you are taking magnesium supplements, stop using them, but get your magnesium from food. A great source of this mineral is bone broth. Try getting 3000 mg of magnesium per day.
If you notice that your stool has a certain color (such as green or yellow), it may be because your body is unable to digest certain foods. If you notice whole pieces, this is a clear sign that your body is not assimilating something.
To make it easier to find the culprit, keep your meals very simple and use only one type of vegetable per meal.
How to deal with the symptoms of keto diarrhea
While you are trying to figure out the cause of your diarrhea, you can follow these steps to relieve its symptoms.
Increase your fiber intake
You can do this by adding more green leafy vegetables and other low-carb vegetables to your food. Dietary fiber is important for digestive health and regular bowel movements. Increase the volume of stool, which will then reduce the symptoms of diarrhea.
Add the probiotics
Probiotics help maintain a healthy balance of gut bacteria. They bring many health benefits, including digestive health.
When you have too many bad bacteria and not enough good bacteria in your gut, it can lead to digestive problems. Probiotics balance everything.
You can take probiotics as a capsule or powder supplement.
Drink plenty of water and replenish electrolytes
When on a ketogenic diet, you should drink plenty of water. Even during keto, your body will lose electrolytes ( potassium, sodium, and magnesium) so refueling is vital.
And the drugs?
There are medicines available in pharmacies that are meant to help with the symptoms of diarrhea. But if you don’t know the root cause, they will only provide short-term relief.
What if diarrhea persists?
If you’ve followed all of the recommendations above, but it’s been a week and nothing has changed OR your symptoms are getting worse, be sure to see your doctor! It is possible that your diarrhea has other causes not related to the keto diet.
Watch Video: How to fix diarrhea on ketogenic diet