What To Do When You Can't Poop on Keto Diet?
Millions of people are walking proof of the health benefits that come with a strict ketogenic diet. From increased energy levels to rapid weight loss and better mental strength, there is a lot to be gained through some simple to follow steps.
But unfortunately, it’s not all sunshine and lollipops, as there are some side effects that you can encounter. The one you’ve probably heard of, and maybe experienced, is the "Keto Flu."
However, another side effect that many people encounter is Keto constipation. While there are many underlying causes to constipation, a poorly planned keto diet can result in nutrient insufficiencies.
Beyond the obvious inability to have a regular bowel movement, constipation can also cause abdominal pain, bloating and even hemorrhoids. The guide on this page will help you to identify the symptoms and potential causes, as well as solutions that will provide for a better-balanced keto diet.
Is Keto Dangerous For Digestive Health?
The keto diet is not dangerous for digestive health unless you badly plan and execute your food intake.
But this is the case with any diet where mistakes can be made that result in certain nutrient deficiencies.
Many people believe sticking to strict keto guidelines can cause all sorts of digestive issues, including diarrhea and severe cramping.
However, these claims are often made by people who have never tried it or those that have made a lot of fundamental mistakes in their diet plans.
So, What are the Common Causes of Digestive Issues?
We’ll provide a little more info on fiber and constipation in the next section, but one of the main problems people encounter is when they don’t get the right balance of healthy fats in their food.
Problems with gut lining and digestive microbiome (the good bacteria in your stomach) often result when people don’t get the right balance and amount of healthy fats.
For keto, these include cold-pressed vegetable and seed oils, and, very importantly, omega 3 fatty acids.
When you don’t significantly increase your intake of these, then it can quickly happen that bacterial diversity decreases which can cause a lot of different stomach upsets and pains.
For more information on preventing such stomach upsets, skip down to the "How To Avoid" section below.
What Causes Constipation On The Keto Diet?
One of the main causes of constipation on the keto diet is a sudden lack of dietary fiber. But this is not the only cause, with several other common problems that could be influencing your ability to keep up regular movements.
The good news is that once you understand the most common causes, you can take actions immediately to resolve the issue in a matter of days.
Not Enough Fiber
One of the most common problems you may be facing is that cutting out all carbs has resulted in a severe lack of fiber. Most fiber we take in is tied to high carb foods like vegetables, fruit and whole grains. 
Fiber itself is not actually absorbed by the digestive system. What happens is that both soluble and insoluble fiber help to keep your food moving through your bowels.
Soluble fiber, as the name suggests, dissolves in water into a gel-like substance that acts as a lubricant. Insoluble fiber stays intact and mixes with the food to add more bulk and speeds up the processing.
The solution is to increase your fiber intake from low carb sources, which we’ll get to in the next section.
Too Low Volume Of Food
This is another common problem for many different diets. You’ve researched all the foods you shouldn’t eat, and you remove them from your daily routine.
When this results in a lot of your normal food intake being gone, then you have to replace some of that volume. 
When the volume of food in your bowels drastically changes, then things start to slow down.
There simply isn’t enough bulky substance for muscles to create the pressure needed. As a result, things can come almost to a standstill resulting in the bloated feeling and cramps that are common with constipation.
To solve for this, your best bet is to add more substance through low carb foods; it can be as simple as just eating more of what you’re already putting on your plate.
Your gut flora is vital to the processing of food, and when there is an imbalance and/or lack of certain bacteria, then a lot of complex nutrients can end up moving along undigested.
The further along they pass, the more of a problem it becomes, and the end result is basically a blockage of insufficiently digested food.
One way to solve this is by taking in more healthy fats like cold-pressed vegetable and seed oil, as well as the all-important omega 3 fatty acids.
These are vital to a balanced flora and are simple to add to your lunch and dinner. 
Many high carb food sources like vegetables and fruit also contain a lot of water.
By making drastic changes to the types of food you eat and still taking in the same amount of water as before, you can end up slightly dehydrated.  Ideally, you should be keeping a water bottle with you at all times, to make it easier to spread out all your daily water intake.
A general guide is to aim for 2 liters (about half a gallon) of water per day.
Obviously, this will have to increase on exercise days, but if you have been feeling constipated then try to add one or two pints of water throughout the day or simply take some electrolytes.
Let’s now take a closer look at how you can prevent constipation altogether.
How to Avoid Constipation on the Keto Diet:
The keto/poop connection is not talked about all that much because, well, who wants to make their bowel movements the topic of conversation when meeting up with friends?
“Hi, how are you?”
"I haven't had a bowel movement in a week."
All kidding aside though becoming severely constipated is no joke so we need to take a look at the issue of not pooping on keto and what you can do about this particular side-effect.
If you experience constipation as a result of being on the low-carb diet, don't despair. There are a number of steps you can take to resolve the keto poop issue, including all of the above.
If you work your way through this entire list however and are still constipated it's then time to see your doctor and discuss the issue with him or her, since there may be something else going on.
Keep in mind too that if you revert to OTC solutions you don't want those to become standard operating procedure. They'll do in a pinch but it's important to find long-term, natural solutions within the confines of the diet itself.