Constipation on the Ketogenic Diet

Constipation on the Ketogenic Diet

What helps constipation on the keto diet

Constipation on the Ketogenic Diet

Getting help with constipation is not something we chat to each other about every day.

In fact, discussing anything to do with our digestive system seems to be taboo. It is no wonder then that too many people are embarrassed to ask for help with constipation and suffer in silence.

But, constipation is not something that needs to be hidden. Certainly constipation remedies are all around us and not just in the drug store.

This sort of medicated constipation help is not always the best solution to what is a natural occurrence.

Constipation on the ketogenic diet can be frustrating, especially if you’re new to low-carb diets and don’t know how to handle it yet.

But don’t worry; there are plenty of keto-friendly foods that will prevent constipation, so you can get back to your regular routine in no time!

What is constipation?

  • Constipation, medically known as dyschezia, is a common condition defined by difficulty in passing stools (feces).
  • Its cause can be related to a number of factors. For some people, constipation may result from certain medications; obesity or poor nutrition are also associated with dyschezia.
  • Other contributors to constipation include a lack of fiber in your diet and insufficient water intake. The more dehydrated you are, the harder it is for your body to pass stool.

Common Times Of Getting Help With Constipation

  1. Constipation does not discriminate on who it hits. So infants, women, men, and seniors can all be affected alike. This can be through their diet or other mitigating factors.
  2. For instance, it is well known that women generally suffer from constipation twice as much as men. Part of this is due to pregnancy.
  3. Constipation and pregnancy tend to go hand in hand, unfortunately. It has been estimated that around 35-40% of pregnant women suffer constipation at least once during their term.
  4. The other time you are likely to see a rise is during older adults.
  5. The combination of side effects of medications, as well as usually poorer diets and the drop in exercise, means that adults' risk of constipation rises by around 60-70%.

What are some causes of constipation?

  • You might be constipated if you're having three or fewer bowel movements a week or if your stools are hard, lumpy, or painful to pass.
  • Other possible causes of constipation include not eating enough fiber and too much stress. A variety of medications and medical conditions can also cause constipation.
  • If you're experiencing prolonged symptoms that interfere with your daily life, talk to your doctor.
  • One other thing to keep in mind Constipation is more common when people start following a keto diet plan because it changes how quickly they digest food and how often they eat (which alters gut flora) but it usually goes away within a few weeks.

What Are Some Ways to Relieve Constipation While Following a Ketogenic Diet?

Constipation can be a real problem for anyone following a low-carb diet, and it can happen for a variety of reasons.

The reasons why someone would get constipated on keto may differ from one person to another, but that doesn’t mean there aren’t ways to relieve your constipation so you can start getting things moving again.

One of these methods is consuming foods rich in fiber. Fiber helps keep us regular, but it also adds bulk to our stool, making it easier to pass. Here are some great keto-friendly sources of fiber you can add to your diet.


Be sure to consult with your doctor before adding any new foods or supplements to your diet, especially if you’re taking medication or have other medical conditions. Most people won't have issues with any of these dietary suggestions, but if you do, it's best to stop and check with a professional before proceeding.

The best Keto-friendly foods for relieving constipation:

  • Beans
  • potatoes
  • cauliflower
  • asparagus
  • broccoli
  • cabbage
  • kale
  • carrots
  • cucumbers
  • peas
  • lettuce
  • onions
  • watermelon
  • cantaloupe
  • grapes
  • oranges
  • bananas
  • avocados
  • honeydew melon
  • apples
  • pears
  • peaches
  • pineapples, and plums.

Should You Worry About Getting Help With Constipation

When constipation does strike, it can be both unnerving and worrying, for sufferers and in some cases parents where infant constipation is involved. But it is not always a reason to hit the panic button.

Yes, it can be very uncomfortable and sometimes painful when those abdominal cramps hit, but usually, a calm logical look at potential reasons may help you find the best way how to relieve constipation fast without a trip to the medical center.

So some of the things to look out for, are usually changes in your personal habits or situation. These may be such causes as:

Poor Diet

  • Not eating enough high-fiber foods is perhaps the most common cause in healthy adults and children.
  • Fiber will help your feces form properly and pass through your digestive system smoothly. So are you eating plenty of wholemeal versions of your foods, such as bread, pasta, and high-fiber vegetables?
  • If not then a simple change could work wonders. Food that helps with constipation is essential as part of a balanced diet to keep your gut and body in perfect working order.

Water Intake

Not taking enough water has many consequences and constipation is just one of these, and an uncomfortable one at that. It is essential in your digestion to make sure that your feces are of the right consistency and not too firm and dry. If you don’t drink enough then they are difficult to move through your gut.


  • Some medicines affect the digestive system and especially the lower tract, including the colon where constipation frequently happens. Painkillers are some of the worst culprits.
  • Anti-depressants and a host of other medicines also can produce constipation effects. So have a check your leaflet and consult your medical support team if it persists.
  • Of course, we have already talked about constipation in pregnancy and as long as this is not chronic, then you should not be worried.
  • Of course, if you still are concerned then you shouldn’t hesitate to contact your medical center for advice. Let’s not mess about where pregnancy is concerned.

Help With Constipation Effects

Well looking at what we have discussed already leads to the best advice. Change your habits and lifestyle.

So think about how to improve your diet, for example, take in plenty of fluids every day and get plenty of exercises.

Consult your doctor for advice on medicines that will still be effective on your symptoms without causing constipation. Here are a few ideas that can help.

Natural Help With Constipation

When we are looking at what helps constipation and its effects, then doing it naturally if at all possible is the best way.

The first stop is eating foods to help with constipation. Some suggestions for you that are easy to include in your diets plan are:

  1. Wholemeal bread and pasta.
  2. Brown rice.
  3. Wholemeal cereals that are high in fiber.
  4. Plenty of fruit and vegetables such as apples, melon, grapes, cabbage, peas, etc.
  5. Include bran in your cooking. It makes a great addition to casseroles and stews.

Of course, how long this takes to work can vary on the individual and the severity of constipation. But the great thing is that this is a long-term preventative solution as well as relieving current symptoms.

Other methods of natural help with constipation, besides what you could classify as constipation foods, are natural herbal and other high-fiber supplements. Find one that is tried and tested and has recommendations to back it up.

So where help with constipation is concerned, it does not have to be drastic or invasive, such as colon cleansing.

A little patience and understanding of your body and diet can work wonders. If you have the patience to take on board the relevant changes you can see a difference in your body in days.

You will also have a long-term lifestyle change that could see you ditch constipation for good.


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