Are you having stomach gurgling keto? Fun Fact: The digestive system usually takes 6 to 8 hours to digest food. If you’re having gastrointestinal (GI) problems while on the keto diet there are various causes. Digestion issues, in general, are quite common and can be caused by factors like highly acidic food, eating too fast, or eating too much.
However, when you’re on a low-carb diet there are special situations that can often cause indigestion. They include factors like protein, fat, and sweeteners. The amount and types that you consume on the low-carb, high-fat (LCHF) diet can cause tummy trouble.
There are various tricks you can use to deal with the GI problems. They include eating more/less fiber. You can also drink more water and take supplements. These are among the different steps to take based on the particular cause of your indigestion. The Keto diet is often considered an extreme diet due to the low carbohydrates and high fats.
Making changes to macronutrients including protein can help to fix the digestive system problems. In many cases, you’ll just have to make tweaks in order to improve any Keto-friendly digestion problems you’re experiencing. The key is to make the changes to get your digestive system back on track.
Digestion Problems and Keto
The Keto diet is about how your body gets fuel for energy. This involves hacking your body’s digestive system so you get energy from fat and “ketone” molecules instead of fat. It’s a complex process that involves breaking down stored fat and causing your liver to make more ketones. This metabolic state is known as “ketosis.”
Since the process overhauls the digestion process it shouldn’t be surprising that this can cause digestion issues. That’s greatly due to consuming more fat and fewer carbs than normal diets. For example, many people get two-thirds of their calories from carbs, but on Keto, that figure can be as low as 5%.
Another big change is the fat intake. Health experts generally recommended that 30% of calories be from fat. However, the Keto diet requires the macro-nutrient to make up 70% or more of calories.
There are various causes of stomach gurgling while on the low-carb diet. One possible cause is the “wrong” oils. If you’re consuming high amounts of omega-6 oils this can often cause digestion problems. This includes different ones like corn, soybean, and sunflower. If you’re going to consume these oils it should be in small amounts.
Then there’s the issue of protein. It should generally be 20% on Keto. However, if you’re eating too much protein this is another possible cause of loose bowel movement (LBM). When cutting carbs it’s important to boost fat and keep protein under 20%. If protein is too high while on Keto then this is another common cause of LBM.
A third common cause is too many sugar alcohols. They’re keto-friendly and can help you avoid white sugar and the health issues it causes like blood sugar spikes and weight gain. However, if you’re consuming too much it can cause LBM. So while you should avoid sugarcane, make sure to limit sugar alcohol.
Stomach Gurgling Keto: Top Solutions
1. Boost fiber when necessary
Fiber can provide a wide range of health benefits. Ironically the body doesn’t actually digest it. However, it can help to improve your digestion. If you’re having digestion issues on Keto it could be due to a lack of fiber. Eat more low-carb, high-fiber foods.
2. Reduce MCT products
This includes coconut and dairy. Medium-chain triglycerides (MCTs) are healthy fats and a kind of omega-3. However, MCTs might also cause health issues if you’re consuming too much. In that case, you should consider reducing your MCTs. The problem is MCT are fast-digesting.
3. Reduce fiber when necessary
If you’re starting keto from a generally unhealthy/low-fiber diet then you might need to decrease fiber instead of increasing it. If you were on a low-fiber diet then boosting certain kinds of fiber might be causing your digestion issues.
4. Consider supplements
This includes various ones that are keto-friendly. They include digestive enzymes, which can help to deal with problems like constipation. Probiotics (healthy bacteria) are another good option, which is important for good digestion.
Talk to your doctor about the best supplements to take. He/She can guide you about which ones to pick.
5. Know what’s normal
It’s important to know what’s normal and irregular when switching to keto. The key is to watch for serious digestion issues that are signs that something is wrong. There are actually some changes that are normally based on the low-carb, high-fat diet. What you’ll want to watch out for are digestion problems.
6. Drink more mineral water
This is a keto-friendly drink so it’s something you should be doing anyway. One of the main benefits of mineral water is it can help to add water and electrolytes to your diet. In fact, these salts are often a problem for keto dieters due to lower levels.
Keto-Friendly Foods for Gut Health
There’s something in butter known as butyric acid. It’s a short-chain fatty acid that could help to boost digestion. Butter might also help with some digestive conditions and help to lower inflammation. These are all factors that can improve digestive health and reduce various issues.
Butter is often considered an unhealthy food. However, it’s been trending in recent years on low-carb diets. That’s because it’s low-carb and high-fat.
The fermented food includes ingredients like cabbage. The fermenting process can help to provide good bacteria to improve gut health. Fermented foods are one of the best options for boosting health in this way.
This might be a surprising one. However, studies show that the oil might help to provide various health benefits that could include digestion. They include boosting gut microbes and reducing inflammation. These are some key benefits for good gut health.
Coconut oil is high in MCTs, which are omega-3. Dairy products are also high in MCTs, which can help to boost overall health.
This includes options like cabbage, kale, and spinach. These foods are healthy for different reasons. One of the main ones in terms of digestion is they’re high-fiber. This is important for good digestion. The leafy greens also provide other nutrients like Vitamin A, Vitamin K, and antioxidants.
In terms of nutrients, leafy greens are a good keto-friendly option. They’re low in calories/carbs, while high in various important nutrients for good health. The antioxidants can help to fight off illness and disease.
This is a popular keto-friendly food for various reasons. It’s high in healthy fats, which can provide various health benefits for the skin, hair, heart, etc. Another major benefit is fiber. Low-fiber diets are one of the main causes of digestion issues for anyone including keto dieters, while a lack of fiber might cause stomach gurgling keto.