Starting a ketogenic diet can come with some adjustments beyond the monumental shift from burning glucose to burning ketones for fuel. One such snag: constipation. While switching to a keto diet can offer an array of health benefits, constipation is also a common side effect. But don’t worry, it’s usually temporary and there are plentiful dietary solutions to help you along.
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Embarking on a ketogenic diet can be an exciting journey toward enhanced well-being. However, like many dietary modifications, it comes with its own set of challenges – one of which can be constipation.
But fear not.
As we explore the different food choices on a keto diet that can help with this common issue.
High-Fiber Keto Vegetables
First things first, eating more fibre is arguably the most effective way to alleviate constipation. Even on keto, there are many high-fiber foods you can include in your diet without disrupting ketosis.
Certain low-carb vegetables, such as those found in this list of the best high-fibre keto veggies are great options.
- Avocado: Known for being a keto superstar due to its high healthy fat content, avocados also boast significant fiber levels.
- Broccoli: This versatile green veggie isn’t just rich in Vitamin C but contains adequate amounts of dietary fiber too.
- Spinach: Another low-carb staple food for keto dieters, spinach is also a beneficial addition due to its fiber content.
Investing time in researching and including these high-fiber veggies into your meals could help keep you regular.
“Dice broccoli into your scrambled eggs or throw some spinach into a smoothie – every bit counts.”
Stay Hydrated
Hydration plays an essential role in preventing constipation. Make sure to drink enough water throughout the day and ensure the body’s optimal hydration level is intact.
As we transition into ketosis and start burning through our glycogen stores, our bodies naturally get rid of excess water which might cause dehydration.
That’s why it’s so important to hydrate consistently while on keto; you can learn more about this in our blog about why constipation happens on keto.
Why not Supplements?
Some people turn to supplements when dealing with constipation—adding psyllium husk powder or taking magnesium tablets before bed can be helpful for some.
But before reaching for supplements it’s best to adjust your diet wherever possible as the solution might just be hiding out in your kitchen!
Evaluate Keto-phobia Symptoms
Moreover, whilst evaluating remedies for constipation get familiar with other potential side effects of starting ketogenic diets like keto rash and changes in urine smell – details found further down the list of side effects in our article Common Side Effects of Keto.
More specifically refer directly to sections about “Keto Rash” and Urine Smell During Ketosis.
Wrapping Up: What Can You Eat On Keto To Help With Constipation?
Putting all these principles together along with listening to your body will lead you onto the path of fewer ketogenic snags resulting in a better overall experience even when evaluating something as simple as different ways to test for ketosis using blood, urine & breath testing methods.
The important thing is not to get discouraged—like any lifestyle change, the ketogenic diet takes time and adjustment but soon enough it becomes second nature making it easier for each individual to tailor their own experience according to their body needs!