What to Do If You’ve Got It
Is the low-carb lifestyle keeping you far closer to your bathroom than you’d like? Well, keto diet diarrhea is a common side effect as your body transitions to its new low carb intake. There could be many causes of diarrhea on keto, so it’s important to know the reasons why you are experiencing it and the proper steps to take to mitigate the, let’s say, “unpleasant” situation. The good news is we found most symptoms of a “loose bowel” improve in about a week. So we've put this article together to cover:
The Keto Diet and Diarrhea: What’s Causing Your Bowel Issues?
While there could be many different causes (we’ll cover less common ones later), by far the most common issue we came across in our research was the increased fat in your meals, especially saturated fats.
You probably already know that keto is a low-carb/high-fat diet. When your body no longer has all of the carbs it loves so much, it switches to burning fat for energy. This triggers ketosis (and all of that weight loss we love so much!).
The issue is that the vast majority of us have relied on carbs for fuel our whole lives, so when we switch to a high-fat intake we begin to experience adverse effects (see others here).
Your body is going to start flushing a lot out of it (both pleasantly and unpleasantly!), so be prepared. It’s important to remember that this is a temporary phase. Do not give up!
Saturated Fat + Bile = Constant Diarrhea on Keto
Bile is produced in the liver and is your body’s natural way of breaking down fats. So, naturally, an increased fat intake will force your body to increase its bile output. The issue with this is that bile is also a lubricant for the colon. And since your colon is lubricated, well, you get the picture…
The reason the lifestyle gives you diarrhea is that your body is adjusting to the extremely high fat intake by producing a fluid that lubricates your colon.
What You Can Do About it...
Cut back on any added fats in your meals for the time being. Sorry, but that means cutting back on butter (sigh), coconut oil, and most creams. If you are gorging on medium-chain triglycerides (MCT oil), that should be reigned in too.
Instead, focus on getting most of your fats from naturally fatty foods and slowly building from there. Your body will adjust.
Other Causes of Keto Diarrhea:
Increased bile from fats is not the only potential cause of a loose stool. Other, less common causes we found were:
Dietary Remedies for Keto Diet Diarrhea:
OK, so now you know what’s causing your upset stomach. Now it’s time to do something about it. You can either choose to change your routine a bit or go for supplementation (we cover the one we like most down below). Here are a few things we found to work best for curing your loose stool:
Are There Supplements That Help?
If you’re reading this article, you are probably thinking one thing: “I want this to stop and never come back again.”
If you are looking for fast relief, a keto diarrhea supplement is an answer. They provide the perfect balance of quick relief and balanced prevention. Most dietary supplements are one-size-fits-all, but these are designed specifically for people like you who need the perfect balance of enzymes, probiotics, and magnesium.
The most reliable one that we have been using for a while is without a doubt Real-Zymes Keto.
It’s the first supplement formulated especially for people on the keto diet who need help with digestion. The mix of all-natural enzymes is designed to optimize digestion, optimize nutrition, and promote regularity. The result is better energy, less bloating, and fewer digestive issues.
If you make sure to follow the guidelines of lifestyle properly and give your body time to adjust, your symptoms will go away. But if you want faster relief and better prevention, or, if your symptoms aren’t going away naturally, a supplement is probably your best option.