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Well-being gurus, fitness bloggers and Instagram celebrities certainly have a lot of positive things to say about the keto diet. And if you believe everything you read, it's the silver bullet for losing weight and can also seemingly fight cancer, prevent heart disease and even help you sleep better … * eyeroll *
But even the biggest fans are starting to realize that some unpleasant symptoms are related to it. I am speaking in particular of keto constipation.
What are the causes of keto constipation?
Let's go back for a second. Constipation is the uncomfortable condition in which a person has trouble getting things moving (if you know what I mean …). You may feel pain or anxious to get tired when you go to the bathroom, or experience frequent cramps and bloating.
Although there are some causes of constipation, one of the main culprits is the lack of fiber in the diet. In case you do not know, fiber is the non-digestible element of food that plays a vital role in the health of the intestine. There are different types (soluble fiber, insoluble fiber and resistant starch), each with its own role. Soluble fiber, for example, absorbs water in the intestine and helps in the management of blood glucose and cholesterol. Insoluble fiber, on the other hand, is what helps you stay steady.
So, if you feel constipated, just eat more fiber, right? In many cases, this hypothesis is true. Refueling wholegrain cereals, legumes, fruits and vegetables is a great idea – but if you follow the keto route, you will know that most of these foods are not keto-friendly.
The very fact that your body does not work is enough reason to say that I do not think the keto diet is a good idea for most people. In addition, eating enough fiber has many benefits, beyond the bowels, such as helping your wearer reduce your risk of contracting certain diseases. So, if you went to keto, chances are that you do not just feel constipated, but that you also miss many health benefits.
Nevertheless, if you insist on following the keto diet, you can do it as healthy as possible. So, without further ado, here are my best tips for overcoming constipation keto.
Focus on fruits and vegetables
Although foods like legumes, potatoes and bananas contain some of the "dreaded" carbs that you are not allowed to eat if you follow a keto diet, many other varieties may be included: spinach and berries. I would suggest eating as much "authorized" fruit and vegetables as you can eat each day – remember that your goal is two and five, respectively.
Include lots of nuts and seeds
In addition to heart-healthy fats and vegetable proteins, nuts and seeds can provide a good dose of fiber. Chia seeds and flax seeds are by far the most remarkable, with just a tablespoon of chia seeds (20 grams) containing nearly 7 grams of fiber. FYI, this represents about a quarter of the daily recommended fiber intake of the woman.
Consider a supplement if necessary
Although true food is always my number one strategy, sometimes it's not enough – especially when you limit your food intake. In this case, a fiber supplement may be necessary. So be sure to talk to your doctor or dietitian to find out what will work best for you.
There you go! My best tips for increasing your fiber intake when you follow a low carb diet. Do not forget that it is essential to drink enough water to increase the number of fibers in your diet. So be sure to reach your goal of two liters a day.
Melissa Meier is an online registered dietitian based in Sydney. You can contact her at www.honestnutrition.com.au or on Instagram @honest_nutrition.
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