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Low carb diets may look quite sparkling with their weight loss benefits, but they have their share of side effects and constipation is one of them. Lack of fiber is one of the main causes of constipation. Diarrhea is another possible side effect of the keto diet. The keto diet involves an increase in fat consumption. Diarrhea occurs as a result of a delay in the enzymes that digest fats. When the fat in your small intestine does not break down as it is supposed to be, it travels to the colon, triggering a bacteria that can cause gas, bloating, and fat in the stool.
So, if you want to prevent constipation while on a keto diet, here are some tips to follow:
1. Drink more water: Drinking more water is one of the most effective ways to stay hydrated and prevent constipation. Constipation has often been associated with dehydration of the colon. When you hydrate properly. less water is removed from the colon. This ensures that your stool is soft and easy to pass.
Read also: Treatment of constipation: know the best ways to get rid of it permanently
2. Eat more vegetables: Vegetables contain fiber, one of the essential nutrients for the prevention of constipation. The only mistake that many people make in their keto diet is that they eat too much fat and too few vegetables rich in protein and fiber. Some of the best high-fiber, low-carb vegetables you can have on the keto include lettuce, asparagus, mushrooms, eggplants, radishes, peppers, zucchini, etc.
Drink plenty of water to prevent constipation during a keto diet
Photo credit: iStock
3. Include probiotics in your diet:Probiotics, the beneficial bacteria found in foods such as yogurt, are known for their digestive enhancing properties. Make sure to take naturally prepared probiotics or prepare kefir, kimchi, kombucha or yogurt at home to make sure they do not contain carbohydrates. If the keto makes you constipated, the consumption of healthy probiotics can certainly help you.
Read also: Luke Coutinho, Celeb health care coach, shares the 5 best ways to fight constipation
4. exercise: Whatever diet you are following, exercise is important for faster weight loss and prevention of conditions such as constipation. Exercise reduces the time it takes for food to move in the large intestine. It limits the amount of water absorbed by the stools in the body, thus facilitating the passage of stool. Doing aerobics exercises such as walking, running, cycling, jumping jacks and zumba can prevent constipation during a keto diet.
5. Flax seeds and chia seeds: These are fiber-dense seeds that can prevent constipation in keto or low carbohydrate diets. The chia seeds, in contact with water, form a gel. This helps to soften the stools, thus facilitating the passage. Chia seeds also help to absorb 12 times its own weight in water, thus constituting most of the stool.
Flax seeds, on the other hand, are rich in soluble and insoluble dietary fiber. They are the ideal food to help digestion. Studies indicate that the insoluble fiber in flaxseed acts as a sponge in the large intestine. It retains water, increases the volume of the stool and softens, facilitating the passage.
Read also: Adding enough fiber to your diet can help fight constipation effectively
So, if you reduce your carbohydrate intake in dieting and if you are constipated, try the above remedies for quick relief.
Disclaimer: This content, including tips, provides generic information only. This is by no means a substitute for qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.
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