Constipation is a more common side effect in the ketogenic diet.





In this article, you find gold tips to avoid constipation during the ketogenic diet.





Frequently, the problem is only transient and related to the change of diet. Some small, very simple adjustments will put things in order:

magnesium supplementation,

consumption of olive oil or coconut in the morning before eating.

consumption of green vegetables, the least rich in carbs but the richest in fiber, such as salad, chicory, spinach, ...

consumption of psyllium and linseed.













Increase of fibers

In the ketogenic diet, a large portion of fruit vegetables and high fiber seeds are removed. the imbalance of fats and carbs decreases your fiber intake drastically, which causes constipation.





When you plan and prepare you keto diet meals do not forget to choose high fiber vegetables in your meals such as asparagus, cucumbers, red and green peppers and as well as zucchini.

To have a free nutrition to increase your fiber intake, you have to eat 25 grams of lettuce per day.

Maintain adequate hydration





Drinking enough water is another strategy for fighting constipation to keep your body well hydrated.





If you have constipation for more than three days you should talk with your medical team to increase fluid intake.





You can also check your urine density; Ideal hydration ranges between 1.01 1.02.













Avocado and MCT oil





To avoid constipation during the ketogenic diet, adjust your meal plans and include MCT oil and avocado. these have a natural laxative effect.

for the MCT oil, it is necessary to start with small doses because the high doses can cause gastric discomfort.

Discuss alternatives

If diet adjustments do not improve your gut pattern, you may need to take other measures. Discuss with your dietitian other alternatives, such as laxatives without carbs. Some of the common laxatives used with the ketogenic diet are polyethylene glycol 3350, magnesium hydroxide, and mineral oil. If necessary, a glycerin suppository can be used as well.







