To treat keto diarrhea, consider using a pro-biotic supplement combined with an HCL supplement. The good news is that keto diarrhea is neither inevitable nor untreatable. In fact, in a lot of cases, you can fix or even avoid it quickly and easily. When you change your diet so drastically, as keto does, you don't only change your food but also your gut flora or microbiome (bacteria). Usually after the transition period when your body adapts to using fat as fuel, the unwanted side effects subside. Your body may not react well to these keto diet food changes, and the resulting diarrhea is the outward sign. Use your food tracking app to make sure that 70-80% of your calories come from fat. In fact, saturated fat has anti-microbial properties that mean it’s actually good for your intestinal health. When you skip meals, your body is much more likely to use stored carbs for energy. If anything didn't work, then there maybe is time to look at the truth and consider that maybe the keto diet is just not for you. As these stores are depleted, your body gradually makes the transition to using fat and ketones for energy. For best results, keep your carb intake to between 20-30 grams per day. Table of Contents. This could be a cause of diarrhea. Maybe you have strained your body with too much MCT at once? I also eat Brazil and macadamia nuts. As an Amazon Associate we earn from qualifying purchases. Eating too much protein means you’ll invariably end up eating less fat, and this may increase your risk of diarrhea. When adopting a ketogenic diet, it advised to increase your sodium consumption as well as potassium and magnesium to prevent unpleasant symptoms like headache, muscle cramps and fatigue. After the transitioning phase, usually, the keto-flu related diarrhea symptom will fade. That’s the only way we can improve. Keto side-effects like diarrhea is a common phenomenon while we embrace the keto diet. If you are experiencing diarrhea during the keto flu process, then yes, it is a side effect. These can last several days to a week or two. Whole Milk and Keto Diet – Top 5 Readily … By continuing to use this website you are giving consent to cookies being used. Two facts that are especially useful on the keto diet are MCT (medium chain triglyceride) oil and MCT-rich coconut oil. Using turmeric as a spice; Adding peppermint oil to coffee or tea; Should You Be Scared of Keto Diarrhea? If your diarrhea is the result of problems digesting fat, a supplement called a digestive enzyme may help. The sooner you use those stores, the sooner you’ll get into ketosis. Diarrhea can have a big impact on the quality of your life. Keto Diarrhea; What is Diarrhea? Here are some practical tips that should help! Eating more eggs, nuts, full-fat dairy, or other common keto foods could be your intestinal nemesis. 6 Simple Ways to Stop Bad Keto Diarrhea and Enjoy Keto Again. Exercise depletes your muscle glycogen stores. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Do some exercise – speed up your descent into ketosis with exercise. (7). Important Disclaimer: The information contained on Bodyketosis is intended for informational and educational purposes only. Please consult a healthcare practitioner before making changes to your diet or taking supplements that may interfere with medications. Not all keto dieters get diarrhea. However, unless the problem persists, avoid “heavy hitters” like laxatives and other bowel boosters as they could turn your constipation into diarrhea. Keto is a healthy weight loss diet. If you do suffer from constipation, eat more fibrous veggies, drink more water, and get some exercise to relieve the problem gently. While yes, diarrhea can be one of the side-effects of the keto flu, in addition to fatigue, decreased appetite, headaches, nausea and brain fog (5), But the keto-flu typically disappears during a couple of weeks (if you follow the recommendations - focus on increasing your electrolytes (sodium, potassium, magnesium, calcium) and do not cheat. Visit our. After that, your body should have been effectively been transitioned to ketosis and will be running on fat. If this is the cause of your diarrheal symptoms, you may notice an oily sheen floating on the water in your toilet. If you are seeing positive changes then start adding foods back to your diet one by one. Sudden change in dietary habit certainly plays a role behind this issue. If you suffer from keto diarrhea at all, it usually only lasts as long as it takes your body to enter full ketosis. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto. Both are easy to digest and consuming them should help prevent and alleviate diarrhea. Increase hydrochloric acid (HCL), which is the trigger for the liver to produce bile, by consuming one tablespoon of apple cider vinegar, three times per day. Eating fewer products that contain artificial sweeteners and sugar alcohols may help relieve or prevent keto diarrhea. One other common side effect you may want to know about is keto constipation which we discussed in the linked article. Barely anyone wants to get into this situation, even for fat loss purposes. Let's keep the answer short and sweet—yes, keto may cause diarrhea. All rights reserved. This is a good indicator that your digestive system is working correctly. If any of the above didn't work for you then it may be related to allergies or food intolerances. Keto Cheat Days – Can You Really Cheat On Keto? Eating a lot of fat may be a foreign concept to you, but it’s what you need to do to burn fat and lose weight. There are claims that this effect is candida die-off, but I’ve yet to find literature in which that is verified. Patrick Dale is an ex-British Royal Marine and owner and lecturer for a fitness qualifications company. Alex is editor in chief of Bodyketosis, an author, low-carb enthusiast and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. Initially, when you cut down on carbs, your body has to rely on its existing carbohydrate stores. Now you know all the potential reasons why you are experiencing keto diarrhea. Add in probiotic-rich foods like sauerkraut, kefir, and cultured yogurt that can reduce inflammation … If your diarrhea persists after the keto-flu then this is a clear sign that the problem is somewhere else. Thank you for this information. Saturated fats are very stable and inert. Preventing or Cure Keto Diarrhea. Benn Keto for over 1 year now. And yes, that includes keto diarrhea. This macro ratio produces rapid weight loss and, with no carbs to use for energy, your body turns into a certified fat-burning champion. Let us know if you liked the post. Fat takes a lot of work to break down and digest, and some people are better at it than others. Your email address will not be published. The surprising side-effect that isn't so uncommon after all. All that extra peeing means your body also expels minerals called electrolytes. This creates a degree of upheaval and causes all those keto flu symptoms. ), it’s enough of a problem that it needs to be addressed. The electrolytes are: Rebalance your electrolytes by eating plenty of low-carb non-starchy vegetables, using an electrolyte supplement, or making your own homemade ketoade. Use some keto diet supplements – there are several keto supplements that will help you get into ketosis faster. Keto diarrhea is common when transitioning into the low carb lifestyle. 3. To lose weight and avoid diarrhea, the majority of your fat intake needs to come from monounsaturated and saturated sources such as olive oil, high oleic versions of safflower and sunflower oil, lard, butter, cream, and high-fat cheese. Gut bacteria imbalances can cause diarrhea. Good choices include: Contrary to the popular kids’ rhyme, there is nothing funny about runny diarrhea. Exclude certain vegetables from your menu. Copyright © 2020 by Bodyketosis.com. However, when you go low-carb, your fat intake will suddenly jump up to where 70-80% of your calorie intake comes from fat. Bile acid helps emulsify fats for easier digestion. It’s also important to know that keto diarrhea, like the other symptoms of keto flu, usually disappear all on their own when you complete the initial keto induction phase. Any time you drastically change your diet, your GI tract will most likely to react. (10). You may have a food intolerance. Don’t give up yet – there are still solutions available. There are various reasons why your body can react with diarrhea: from fat intake to supplementation. Fasted exercise, i.e., working out on an empty stomach, will also speed up your descent into ketosis. Struggling with keto diarrhea or just want to avoid it in the first place? Unlike most diets that merely limit the amount of food you eat, keto makes your body function differently. You may also find that the urge to go to the bathroom is much less predictable. You can try the elimination diet to rule out some specific food. This site uses Akismet to reduce spam. So, what it comes down to is what are your circumstances. You can also use coconut water, ½ teaspoon potassium chloride (or you can use lite salt or cream of tartar), 2 tablespoons Natural Calm magnesium supplement. And may be doing more... 2 quickly and easily but I ’ ve yet find. 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