As you enter Ketogenic dieting, you might be pretty excited with all the health and fitness benefits you will get. However, if you were able to do your research about Keto, you might have come across a series of Ketosis side effects that the diet could also give.
The Ketogenic diet has introduced a lot of food choices and has even made you try out new dishes. Having said, it is common that your tummy may not be that familiar with you just ate and as a result, it could cause some reactions. Well, just like how it usually goes, we don’t always get positive reactions.
You may have read stories and articles from Keto dieters who happen to experience some discomfort in their stomach while doing the Keto. Just like what most Keto experts always say, there’s nothing to worry about. Catching a Keto side effect such as the keto diarrhea is common. However, not everyone who did the Keto diet may have experienced it.
If we try to look at it, there could be a number of culprit that’s causing the Ketogenic diet diarrhea. Let’s try to go through them one by one.
There are three common human errors that you must’ve done while doing the Keto; too much protein intake, sugar alcohols, and wrong source of dietary fats.
Remember that when doing the Keto diet, your macro ratio should be taken care of; low carb, high fat, moderate protein. It is pretty tempting to eat a lot of foods that contain a high amount of protein. Well, it’s a reason to not cheat on your diet since it gives you an extended satiety effect. However, eating too much protein can lead to diarrhea. It is important to keep in mind that only 10-20% of protein should be consumed at a daily basis. It is even best advised to pair it up with quality fats for satiety.
You may also ask yourself if you’ve been consuming sugar-free and low carb products. Products such as sugar-free beverages, protein bars, and sugar substitute could be the reasons behind your stomach discomfort. These products contain sugar alcohols which make them taste sweet without containing any unhealthy sugar. However, the said sugar alcohols are known to cause gastrointestinal stress.
In order for a Ketogenic diet to be well-formulated, you have to make sure you are choosing the right sources of dietary fats. Failure to do so could also give you diarrhea. Generally speaking, the digestive system of an individual has a limited tolerance for fats. Even though high-quality fats are needed for Ketosis, too much is never good. Given that 70-80% of your macros should account from fats, you need to make sure you’re getting the right kinds of fat. In order to stay in Ketosis, majority of your fat intake should come from monounsaturated and saturated sources of fats. You may get these needed fats from trusted sources such as coconut oil, olive oil, lard, butter, cream, and high-fat cheese.
What to do with the Keto diarrhea?
Increase your fiber intake
Whenever you experience stomach problems like constipation or diarrhea, it is always recommended to up your fiber intake. One best step to increase your fiber intake is to consume vegetables such as leafy greens. It is a bathroom tip to boost up your daily fiber intake to make your stool softer.
Take activated charcoal
Before you buy yourself some activated charcoals, keep in mind that this should be taken moderately. Activated charcoals have been known for its useful effects in detoxifications, digestive health benefits, and anti-aging effects. Aside from that, they’re also said to help bind toxins and chemicals in the guts which refrains the body from absorbing the unwanted chemicals. If you’re new to taking activated charcoals, you may start consuming 1 to 2 tablets per day. Remember, do it moderately. Too much charcoal could give you the counterpart of diarrhea – constipation.
Consider digestive enzyme supplements
Your body might still be adjusting from the low fat diet switch to a high fat routine. As a result, your gallbladder might still be taking some time to get used to your new food consumption. Having said, your body may not be digesting fats properly. Hence, causing diarrhea. If this is the case then you may consider taking digestive enzyme supplements that could help digest fats for you. Some of the Keto-friendly supplements you may check out are the following:
Lipases – this enzyme breaks down all the fatty acids in the body
Amylases and maltase – this helps in the digestion of starches and sugars
Hydrochloric acid (HCL) – this kind of enzyme helps increase stomach acid for digestion
MCTs are fatty acids in the form of ketones. They are responsible in giving you the instant energy that you need. If you haven’t introduced some MCT oil in your diet yet then your body might still need some time to adapt the MCT oil effects. However, you can start by taking 1 tsp and then you gradually increase from there.
Keto diet can surely promise you excellent results. However, you must be ready for the not-so-fun side of this low-carb diet. It is pretty important that you get to understand why such side effects take place and what to do about it when it happens. Similar to how you’re learning the ropes of Keto dieting, take note of all the do’s and dont’s whenever you start experiencing a discomfort or endless trips to the bathroom or in Keto’s case, diarrhea.