Laxatives And Keto: What's Safe?

The keto diet is a very high-fat, low-carb, and moderate-protein eating pattern. It can cause constipation, which is an uncomfortable decrease in bowel movements. This happens because the keto diet is typically low in fiber, and individuals may consume more dairy and drink less water. To treat constipation, you can try drinking more water, eating more fiber-rich foods, exercising regularly, and cutting back on dairy. You can also try taking magnesium supplements, which are known to have a laxative effect.

Natural laxatives like coffee, MCT oil, coconut oil, and magnesium citrate

Natural Laxatives for the Keto Diet

Coffee

Coffee is known to have a laxative effect, stimulating the muscles in the colon, which can help to induce a bowel movement. This is due to the caffeine in coffee acting as a stimulant, inducing bile production and increasing bowel movements.

MCT Oil

MCT oil is a supplement made from medium-chain triglycerides (MCT). These MCT molecules are shorter and more easily digested than the long-chain triglycerides (LCT) that we usually consume. MCT oil is rapidly broken down and either used as an instant energy source or stored as ketones, making it a good supplement for those on the keto diet.

MCT oil also has a natural laxative effect, stimulating bowel movements and easing discomfort from constipation by softening the stool. It is recommended to start with a low dose of MCT oil and not exceed 4-7 tablespoons a day.

Coconut Oil

Coconut oil is thought to be a natural laxative due to its abundance of medium-chain fatty acids (MCFAs). These MCFAs are believed to stimulate bowel movements and help soften the stool. However, more scientific research is needed to confirm these effects.

Magnesium Citrate

Magnesium citrate is a form of magnesium with laxative properties. It increases the amount of water in the digestive tract, which will induce a bowel movement. It is important to ensure you are getting enough magnesium, as a deficiency can lead to muscle tension, which may encourage constipation.

Other Considerations

While the above natural laxatives can be helpful for those on the keto diet, it is important to remember that the keto diet itself can contribute to constipation. This is often due to a change in fiber intake, as the keto diet is low in carbohydrates and grains, which are a significant source of fiber in the standard American diet.

Therefore, in addition to natural laxatives, it is recommended to increase your intake of high-fiber keto-friendly foods, such as leafy green vegetables, avocado, coconut flakes/flour, nuts, and seeds. Staying hydrated by drinking enough water and other fluids, such as herbal tea and bone broth, is also crucial to helping relieve constipation.

Low-carb laxatives like polyethylene glycol (MiraLAX)

Constipation is a common side effect of the keto diet. The keto diet is low in carbohydrates, and people following it compensate by increasing their intake of high-fat foods and eating moderate amounts of protein. This drastic change in diet can negatively affect the digestive system, causing constipation.

If you are experiencing constipation on the keto diet, there are a few things you can try. Firstly, it is recommended to gradually transition to a low-carbohydrate diet over a few weeks, rather than making sudden changes. This gives your body time to adjust to the new diet. Additionally, staying hydrated by drinking plenty of water and exercising regularly can help with constipation. Including high-fibre, low-carbohydrate foods such as cauliflower, cabbage, berries, artichokes, and blueberries in your diet can also help.

If these lifestyle and dietary changes do not improve your constipation, you can try using a low-carb laxative such as polyethylene glycol (MiraLAX). Polyethylene glycol works by increasing intestinal motility and making up for the absence of fibre in the keto diet. It is important to note that you should speak with a healthcare professional before starting any new medication or supplement, including polyethylene glycol.

Another option to treat constipation on the keto diet is to use fibre supplements. However, these products may contain carbohydrates, which could impair the body's ability to maintain ketosis. Therefore, it is essential to carefully read the labels and choose products that are low in carbohydrates.

Fiber supplements like Metamucil and Fiberall

Fiber supplements can be an effective way to address constipation, a common issue for those on a keto diet due to the reduced intake of fiber-rich foods. By taking fiber supplements, you can increase your fiber intake without compromising your carbohydrate restrictions.

It is important to note that not all Metamucil products are keto-friendly. The original Metamucil powder, for instance, contains sucrose (sugar), which is not recommended on a keto diet. When choosing fiber supplements, carefully read the ingredient labels to ensure they align with your keto diet.

In addition to fiber supplements, there are other strategies to increase your fiber intake while on a keto diet. You can incorporate low-carb, high-fiber foods into your meals, such as avocados, berries, asparagus, broccoli, and cabbage. These foods provide essential fiber while keeping your carbohydrate intake within the keto guidelines.

Remember to consult with your healthcare provider before starting any new diet or supplement to ensure it is safe and appropriate for your individual needs.

Drinking plenty of water

Constipation is a common issue for people on the keto diet, and it can be uncomfortable and distressing. The good news is that there are ways to alleviate constipation, and one of the simplest and most effective methods is to increase your water intake.

Water is essential for all bodily functions, and staying well-hydrated is crucial for maintaining regular bowel movements. The keto diet can lead to dehydration for several reasons. Firstly, the diet involves a drastic reduction in carbohydrate intake, and each gram of glycogen (the stored form of sugar) is stored with three grams of water. Therefore, when you deplete your glycogen stores, you also lose a significant amount of water. Additionally, the keto diet typically includes fewer fruits and vegetables, which are excellent sources of hydration, so your overall water intake may decrease without you realizing it.

• Drink Before You're Thirsty: Don't wait until you feel thirsty to drink water. By the time you feel thirsty, you may already be showing signs of dehydration. Instead, drink water regularly throughout the day and always have a glass of water with meals.
• Monitor Your Urine Colour: The colour of your urine can be a good indicator of your hydration levels. The darker it is, the more dehydrated you are. If your urine is consistently light yellow or clear, you're likely well-hydrated.
• Increase Water Intake During Exercise: If you're exercising, spending time in the heat, or sweating a lot, be sure to increase your water intake. These activities can lead to fluid loss, so it's important to replenish your body's water levels to stay hydrated and regulate bowel function.
• Consider Electrolytes: As the keto diet can affect electrolyte balance, pay close attention to your magnesium, sodium, and potassium levels. You may need to increase your intake of these electrolytes, especially magnesium, which plays a crucial role in digestion.
• Gradual Transition: If you're new to the keto diet, gradually reduce your carbohydrate intake over a few weeks, rather than making a sudden change. This will give your body time to adjust and may help prevent constipation.
• Add High-Fiber Foods: Include more high-fiber, low-carb foods in your diet, such as cauliflower, avocado, and almonds. These foods can help add bulk to your stools and support regular bowel movements.
• Exercise Regularly: Physical activity, especially aerobic exercise, can help improve constipation. It stimulates your intestines to contract, encouraging more frequent bowel movements.
• Retrain Your Bowel: Establish a regular time for toilet breaks and drink sufficient fluids to retrain your bowel. This can help reestablish frequent bowel movements and improve stool consistency.
• Speak to a Healthcare Professional: If constipation persists or becomes chronic, consult a healthcare provider. They can advise you on over-the-counter medications, supplements, or other treatments to alleviate constipation.

Remember, it's important to listen to your body and adjust your water intake as needed. Staying hydrated is crucial for overall health and can play a significant role in relieving and preventing constipation while on the keto diet.

Increasing fiber intake with keto-friendly foods like cauliflower, avocado, and chia seeds

The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and benefit certain conditions such as diabetes, epilepsy, and Alzheimer's disease. While the keto diet has many health benefits, one common drawback is constipation, which can occur due to a change in fiber intake. To increase fiber intake on the keto diet, consider including keto-friendly foods like cauliflower, avocado, and chia seeds.

Cauliflower is an extremely versatile vegetable with only 4% carbs, making it an excellent low-carb option. It has a similar texture to potatoes but without the carbs, and it contains almost as much vitamin C as oranges. You can use cauliflower as a substitute for potatoes in dishes like mash or hash browns, or try one of the many keto-friendly recipes available online, such as cauliflower rice, pizza, or soup.

Avocados are another keto-friendly food that can help increase fiber intake. They are a good source of important nutrients, including potassium, calcium, magnesium, and B vitamins. Avocados also contain 1.9g of protein, 1.9g of carbohydrates, and 19.7g of fat per 100g. Try adding avocados to salads, such as a salmon, avocado, and cucumber salad, or a cod, cucumber, avocado, and mango salsa salad.

Chia seeds are a good source of fiber and have a robust nutrition profile, including an abundance of fats, complete proteins, and minerals. They can be a powerful part of a keto diet, as they are low-carb, high-fat, and nutrient-dense. Chia seeds can be used to make keto-friendly puddings or added to yogurt to increase satiety and reduce food consumption. However, it is important to note that chia seeds also contain some plant toxins and antinutrients, so they may not be suitable for people with intestinal issues.

By incorporating these keto-friendly foods into your diet, you can increase your fiber intake while still adhering to the low-carbohydrate requirements of the keto diet. Remember to make gradual changes to your fiber intake and ensure you stay properly hydrated to avoid constipation.

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