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7 Tips for Dealing with Constipation on a Keto Diet

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Constipation is one of the most common side effects of starting a keto diet. This happens because your body is adjusting to a new way of eating, and it can take some time for your digestive system to catch up. However, just because constipation is common on a keto diet doesn’t mean you have to suffer through it. Here are seven tips to help you manage constipation while following a keto diet.

Increase Your Fiber Intake

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One of the main reasons people experience constipation on a keto diet is due to low fiber intake. Since many high-fiber foods are also high in carbs, it can be challenging to get enough fiber while following a low-carb diet. To combat this, make sure to include plenty of non-starchy vegetables in your meals, such as broccoli, cauliflower, and leafy greens. You can also try incorporating flaxseeds or chia seeds into your diet for an extra boost of fiber.

Stay Hydrated

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Drinking enough water is essential for regular bowel movements, so it’s crucial to stay hydrated while on a keto diet. It’s recommended to drink at least eight glasses of water per day, but you may need more if you’re physically active or live in a hot climate. You can also increase your fluid intake by drinking herbal teas or adding electrolyte supplements to your water.

Take Magnesium Supplements

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Magnesium is a vital mineral for regulating bowel movements, and many people don’t get enough of it on a keto diet. Taking magnesium supplements can help alleviate constipation by drawing water into the colon and making stools easier to pass. The recommended daily intake of magnesium is 320-420mg per day, but be sure to consult with your doctor before taking any new supplements.

Incorporate Probiotics

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Probiotics are beneficial bacteria that help maintain a healthy gut microbiome. They can also help prevent constipation by promoting regular bowel movements. You can find probiotics in fermented foods like kimchi, sauerkraut, or kombucha or take them in supplement form.

Try Intermittent Fasting

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Intermittent fasting is a popular practice among those following a keto diet, and it can also help with constipation. Giving your digestive system a break for several hours can promote more regular bowel movements. Just make sure to drink plenty of water during your fasting window.

Add Psyllium Husk to Your Diet

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Psyllium husk is a high-fiber supplement that can help soften stools and ease constipation. It’s also low in carbs, making it an excellent option for those on a keto diet. You can mix psyllium husk into water or add it to smoothies or baked goods.

Exercise Regularly

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Physical activity stimulates the muscles in your intestines, which can help move stool through the colon and prevent constipation. Incorporating regular exercise into your daily routine can also help with overall bowel regularity.

Conclusion

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Experiencing constipation on the keto diet is not uncommon, but the good news is, there are several effective strategies you can implement to alleviate these symptoms. Including magnesium supplements, probiotics, psyllium husk, and regular exercise in your regimen, along with trying intermittent fasting, can help promote more regular bowel movements. 

All of these methods, however, will be most effective when coupled with proper hydration. So, remember to drink plenty of water. Your body, and especially your digestive system, will thank you for it. As always, before making any major changes to your diet or supplement routine, be sure to consult with a healthcare professional. Here’s to a healthier, happier, constipation-free keto experience!

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On and Off Keto | + posts

Iva discovered the keto diet back in 2020 and has experimented with it, off and on. She recently took over this site and shares experiences, her knowledge and some yummy recipes. She also runs a women only website Women Blazing Trails.

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