Does the keto diet cause diarrhea? This is a question many new dieters ask themselves before starting on this low carb diet, and the answer is “yes, it does”. Ketogenic diet diarrhea is actually one of the common side effects that people experience as their bodies transition to their new low-carb intake. Keto diarrhea could be caused by a number of causes, so it’s vital to know the reasons why you’re experiencing it as well as the proper steps to take to get rid of this unpleasant side effect.
In this post, we will learn about the causes of keto diarrhea and some effective dietary remedies for this condition.
Causes of Keto Diarrhea
There are two main causes of diarrhea; increased body fat and increased bile output.
1. Increased Fat
While there are many possible causes of keto diarrhea, the most common of them is the increased fat in your diet, especially saturated fats. If you’ve ever tried keto, then you already know that it’s a high-fat/low carb diet. Normally, the human body burns carbohydrates for energy, and when these nutrients are no longer available, the body switches to metabolising fat for energy. When this happens, it triggers weight loss and ketosis.
The thing is that the majority of people have relied on carbohydrates for fuel their whole lives, so when they switch to keto diet which is high fat, they begin to experience side effects (diarrhea being one of them)
The body starts to flush a lot of it, causing diarrhea. However, you should remember that this diarrhea is just a temporary phase so don’t give up!
2. Increased Bile Output
Apart from increased fat in the body, another major cause of keto diarahea is increased bile output. Bile is a digestive juice that is usually produced in the liver. If you look at the digestion process, you’ll find that bile salts are crucial in the digestion of fats. So, obviously, when you take a high-fat diet like keto, your body will be forced to increase bile production. So how is bile related to diarrhea? It’s simple. Bile is a lubricant for our colons. Increased lubrication of your colon is what leads to diarrhea.
So what can you do about it?
Avoid other added fats in your diet for the time being. This means cutting back on butter, coconut oil, and creams. Instead, just focus on getting your fats from natural sources like avocados and your body will definitely adjust.
Other Causes of Ketogenic Diet Diarrhea
Increased bile output and body fat are not the only potential causes of keto loose stool. Other less common potential causes include;
- A High-Protein Diet: The goal of the keto diet is to be high-fat, low carb, and moderate protein. However, a lot of beginners make the mistake of increasing proteins in their diet. Proteins may come from high-protein snack, increased intake of dairy products, etc. So what should you do? Endure your daily protein intake is below 20% of your total daily food intake and add healthy fats.
- Your Body Cannot Digest Certain Foods: When you start keto diet, your body may not be able to digest some new foods, and this may cause diarrhea. A good way to know this is if your stool changes its color to yellow or green. You find that some foods are just passing through you because the body is saying “no!” What can you do? Avoid those foods that pass right through your gut until you know what foods can and cannot be handled by your body. Observe this patiently and when you figure out which foods can’t be digested by your body, stop taking them instantly. Knowing what foods cause diarrhea is also crucial so that you can avoid them in your diet.
- Magnesium Imbalance: Electrolyte imbalance can cause several issues in your body and health in general. To prevent this, many people take magnesium supplements to boost their magnesium intake. Unfortunately, this may cause elevated magnesium levels in the body which in turn results in digestive issues. What should you do? Just take magnesium-rich foods and cut back your MG intake to about 3,000mg per day.
These are the causes of keto diarrhea. If you are experiencing this side effect, there are several things you can do to mitigate it, some of which have been discussed already. Other things you can do is to increase your fiber intake, take probiotics and drink plenty of water. Visit http://startketotoday.com to learn more about this diet and their It Works Keto products.