7 Effective Remedies for Keto Diarrhea

Note: Among the most common side effects of the keto diet is keto diarrhea.

Despite the global fame that the keto diet has achieved in the field of obesity elimination, weight loss, and many other benefits.

Unfortunately, many people complain of diarrhea that occurs frequently while on the keto diet.

But don’t worry, you can take simple steps to stop diarrhea and start enjoying your keto diet again!

* It’s also important to note that there are many causes of diarrhea independently of the keto diet.

In this case, we recommend that you contact your doctor if the diarrhea you are experiencing causes severe symptoms or lasts for more than a week.

So what are the possible causes of keto diarrhea? How can it be cured quickly? Here’s everything you need to know about – keto diarrhea.

* Brief information

The ketogenic diet is defined as low in carbohydrates and high in fat, with the representation of nutrients as follows: 5% carbohydrates, 25% protein and 70% fat.

It is through it that the body is forced to burn fat instead of glucose for energy. This has had some harmful effects on the body – the most important of which is keto diarrhea for some.

What causes keto diarrhea?

* Overall, there are 4 main reasons behind experiencing diarrhea while on the keto diet.

1. Increase your fat intake

This is perhaps the first and most common cause of sudden keto diarrhea. Why??

* The reason here is the body’s inability to metabolize the amount of fats consumed on the keto diet. (Especially if you consume added fats such as MCT oil or coconut oil.)

Consequently, the body’s inability to take advantage of fats leads the body to get rid of them and expel them.

When unabsorbed fats reach the small intestine and colon, more water is drawn in to aid their passage, which leads to keto diarrhea.

2. Possibility of increased sugar alcohol intake

We all know that the keto diet focuses on primarily adopting fats and eliminating carbohydrates permanently, which requires eliminating everything that tastes sweet.

As this leads many people to search for some artificial sweeteners that substitute table sugar. (Mostly sugar alcohols)

* The most common types of these alcohol sugars are:

  • Xylitol
  • Sorbitol
  • Mannitol
  • Maltitol
  • Lactitol
  • Isomalt  

It is known that these compounds are compounds that have an irritating effect on the digestive system, which is why consuming them can cause flatulence with gas (also known as keto bloating), nausea and diarrhea.

Especially if it is eaten in large quantities (as the body cannot tolerate it), and thus the less alcoholic sugars are consumed, the more this will help improve the functioning of the digestive system and avoid unpleasant symptoms.

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3. Get high amounts of protein

The ketogenic diet is based on high fat, medium protein, and virtually no carbohydrates.

Note: Hence, there may be an increase in protein intake.

Excessive consumption of dairy products like cheese, cream, or low-carb snacks, along with a lack of fiber, can lead to stomach upset and keto diarrhea. (Fiber is essential for bowel movement and function)

* That’s why we recommend that you keep your protein intake between 10% and 20% of calories in your daily ketogenic diet.

4. A change in the beneficial bacteria in the intestine

The body suffers from an imbalance while on the keto diet, because the gut bacteria known as the microbiome were feeding on the short-chain  fatty acids found in grains, fruits, and vegetables, and they were not used to eating the high fats on keto.

5. Excessive intake of nutritional supplements, such as magnesium

This was the main cause of diarrhea on the keto diet in the beginning, which is based on the fact that excessive intake of magnesium supplements increases its excretion from the digestive system after the body absorbs only what it needs.

What is the duration of diarrhea on the keto diet?

If the diarrhea is related to the keto diet, then it is known that this condition will disappear within two days to two weeks maximum, since during this period the body has already entered a state of ketosis, and thus it is mainly working on burning fat.

What happens if the diarrhea lasts for a long period?

* If diarrhea continues for more than that, it is a clear sign of a real problem that requires immediate medical attention.

Diarrhea and Keto Flu

The keto flu is one of the symptoms and problems that people who follow the keto diet usually face, and although this occurs at the same time as diarrhea appears, keto diarrhea is not considered a symptom of the keto flu (Symptoms of keto flu may disappear after about a week or two.)

When to worry about keto diarrhea?

There is no doubt that keto diarrhea may make many people dehydrated, and they should see a doctor immediately. When keto diarrhea lasts for several days, you should consult a doctor, especially if you have the following symptoms:

  • Dark Urine.
  • skin dryness.
  • Feeling a headache on keto.
  • Feeling of constant dizziness.

And when diarrhea continues for a longer period on keto, your body may not fit that diet, so unfortunately you may have to quit the ketogenic diet and follow one of the types of diet that does not lead to annoying digestive disorders, such as the Mediterranean diet.

7 Effective Remedies for Keto Diarrhea

1. Make sure to increase your fiber intake

Fiber supplements can be used to solve keto diarrhea, but many nutritionists advise against consuming them. Because some of them contain a large percentage of carbohydrates.

* But you can do this by adding more leafy greens and other low-carb vegetables to your meals.

This is because dietary fiber is very important for a healthy digestive system and bowel movement, and fiber increases stool volume, which reduces the symptoms of diarrhea.

* Eat this vegetable during diarrhea

  • Lettuce
  • Cucumber
  • tomatoes
  • Bean sprouts
  • Sweet pepper
  • Zucchini

2. Interest in drinking large amounts of water

To make it easier for the digestive system to deal easily with fats and proteins on the one hand, and to protect the body from dehydration on the other hand.

3. Reducing your intake of dairy products

Eating dairy products in large quantities irritates the intestines, which may later lead to autoimmune and other diseases.

* The effect of dairy products on the digestive system

  • Bloating.
  • Diarrhea.
  • Constipation.
  • Côlon irritable (IBS).

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4. Add probiotics to meals

Probiotics help maintain a healthy balance in gut bacteria, and probiotics are associated with several health benefits, including functional and structural gut health.

Note: Probiotics are nutritional supplements that are available in powder form, or tablet (pharmacy) form.

5. Replace salts and minerals

It is essential to replace lost mineral salts by eating more soups that contain bone and vegetable broth.

6. Avoid eating certain vegetables

Some vegetables can cause diarrhea because they are relatively difficult to digest in the digestive system.

* Avoid these vegetables during diarrhea

  • Onions
  • Brussels sprouts
  • Artichokes
  • Leeks
  • Garlic
  • Cabbage
  • Cauliflower

Final recommendation: Keto Diarrhea

Be aware, if none of the above remedies works for you, then the cause may be a food allergy.

You must calculate the appropriate amount of fats that your body adapts to without happens any previous digestive disorders (Keto Diarrhea), and you must also choose foods that suit your body without violating the general rules that must be adhered to on keto.

And if nothing works with you, then perhaps the ketogenic diet is not suitable for your body.

Thus it should be replaced by another system in which your body feels comfortable without any annoying side effects.  

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