Keto diarrhea — yes, it’s real — but it’s also very normal, experts explain. The keto diet can lead to symptoms of diarrhea because your body switches from using carbohydrates as fuel and starts burning fat.

You may notice looser or more frequent bowel movements, but full-on diarrhea occurs when you have three liquid stools per day.

What do you do if I get diarrhea on a ketogenic diet?

First, don’t panic; this is a very common and natural result of reducing your carb intake.

Is diarrhea a symptom of ketosis?

This can lead to weight loss, but some people experience GI side effects like diarrhea or constipation as well, depending upon their individual metabolisms when starting out with this type of diet so you’ll want closely monitor what symptoms might occur after consuming something new.

You may notice looser or more frequent bowel movements, but full-on diarrhea occurs when you have three liquid stools per day on the high carb plan

Ketosis is another word for very low glycemic load food, which helps people avoid spikes in their blood sugar levels due to feast days where they consume large quantities (or all) straight carbs such as bread, pasta, cake, pies, fruit, etc.

A great way to combat these negative impacts would be by taking supplements that support gut health, such as high fiber foods, which help promote regularity while also providing nutrients needed daily broad spectrum vitamins B12.

Why is diarrhea associated with keto diet?

Diarrhea is never fun to think about. But it is important to know that diarrhea on keto is normal. The keto diet calls for high protein and fats with very low carbs.

Does too much fat in your diet cause diarrhea

When there is a lot of fat in the diet, it can’t be processed and absorbed by our bodies. This results in unabsorbed chunks of greasy food getting into your small intestines or colon where they are washed out with water – giving you diarrhea!

How do you stop keto diarrhea?

Reduce your fiber intake

There are many benefits to eating high fiber foods. Fiber can help with things like digestion, metabolic health, and heart health. However, if diarrhea continues or gets worse, then consider reducing your intake. Eating less fiber can help by reducing the food for the potential culprit — pathogenic gut bacteria.

Try probiotics

Studies show that consuming probiotics may help with both acute and chronic diarrhea. Probiotic foods have been shown to be effective in treating irritable bowel syndrome (IBS) as well other digestive problems such as5000 iu daily for 2 weeks followed by 10,000- 20,000 UI per day maintenance dose.

Do you absorb calories if you have diarrhea?

When you have diarrhea, it can be hard on your body. You lose important nutrients such as calories and protein, which means that the imbalance in this situation needs to make up for those missing values with something else!

Does MCT oil give you diarrhea?

Yes, MCT oil can cause keto diet diarrhea. Many people are unaware that there is a difference between LCTs and MCTs.

You may experience diarrhea when taking these oils because they’re broken down differently in your body, but this can be solved by adding some fiber to prevent further issues!

Coconut and MCT oils are different types of fats, so it is important to know the differences between them. LACTs (long chain triglycerides) should not be confused with short-chain fatty acids like butanoic or acetic acid which can also cause unpleasant side effects when ingested by humans due their lack in digestive efficiency; however these same compounds have health benefits too.

Does reducing carbohydrates result in diarrhea?

According to the Mayo Clinic, diarrhea is one of many side effects that can come with a low-carb diet. They found the most common reason for this is likely due to the foods you have added in order to replace those carbs.

Why do you get diarrhea when fasting?

When you’re on a fast, your body cannot digest food as efficiently which can lead to watery diarrhea. This is because it needs more time and energy for repairs than when eating normally- so waste products come out through other channels like sweating or urine.

Does sugar alcohol cause diarrhea?

Yes, according to Yale New Haven Health, the most common side effect of sugar alcohols is bloating and diarrhea when consumed excessively.

Experts say this how to help prevent diarrhea while on the keto diet

1. Drink eight or more cups of water daily
2. You should add one to two cups of liquids for every episode that has a watery stool, which will help replace the losses.
3. While it’s important for your diet to contain the right balance of nutrients, too much fiber can cause problems. talk with your doctor or registered dietitian about what you should do if this becomes an issue.

Keto dieters, it’s critical to stay hydrated

To stay hydrated, try drinking a variety of beverages. Water is always the easiest option but coffee and tea can also be great choices if you’re looking for something with more flavor! There are many different types available to choose from, so experiment until find out which one works best in replacing lost liquids as well as nutrients like potassium found naturally within fruits/vegetables that have been blended together into juice form – this will help satisfy hunger cravings while still giving your body what it needs after eating instead consuming simple carbs such those found on candy bars or cookies (which don’t do much besides making us feel tired).

— Update: 24-03-2023 — cohaitungchi.com found an additional article Everything You Could Possibly Want to Know About Keto Diarrhea from the website www.menshealth.com for the keyword low carb diet diarrhea.

Thinking about going keto? You may also want to think about one unfortunate side effect.

First things first, the keto diet is a low-carbohydrate, high-fat diet that has gone mainstream in recent years, says Johna Burdeos, a registered dietitian.

“The basic idea behind the keto diet is to restrict carb intake so that the body switches from burning glucose (sugar) for energy to burning fat, including stored body fat and dietary fat,” she says, noting that this shift in metabolism is known as ketosis.

Read more  5 Benefits of a Balanced Diet

Juliana Tamayo, M.S., R.D., an editor for FitnessClone and a clinical dietitian in Washington, D.C., echoes Burdeos, sharing that the ketogenic diet focuses on consumption of more fat and protein with very little carbohydrate.”

The idea is helping your body switch from using carbohydrates for energy to using fat in a process called ketosis,” she says. “This way, your body will effectively burn fat for energy, which can lead to weight loss.” (Again, that process of burning fat for energy instead of glucose is called ketosis, hence the name “the keto diet.”)

As Tamayo and Burdeos both highlight that the keto diet may have some benefits like improved blood sugar control and weight loss. Still, some expert sources such as Mayo Clinic, are skeptical that it can help with long-term weight loss.

Despite the obsession and popularity going keto has these days, it’s not all buff muscles and beef. “…the keto diet has drawbacks, and one of the most common side effects experienced by people who follow the diet is keto diarrhea,” says Burdeos. “This condition is characterized by loose, watery stools and can occur as a result of several factors, including an increase in fat intake, a decrease in fiber intake, and changes in gut bacteria.”

There are other potential bathroom issues to be had when you go keto: Tamayo notes that constipation can be another problem for those who adhere to this way of eating due to the lack of fiber from vegetables and whole grains. She also links the keto diet to diarrhea because “the artificial sweeteners and sugar alcohols in many keto products can lead to [the condition].”

Another reason for keto diarrhea, says Tamayo, is the time that it takes your body to adjust to digesting high amounts of fat, which can lead to slight malabsorption diarrhea that usually resolves with time.

As Burdeos explains, fat is typically harder to digest compared to protein and carbs, and takes longer as well. “When you follow the keto diet, you’re likely to consume a greater amount of fat than you normally would’ve to get your calories in and compensate for restricting carbs,” she says.

What’s more, offers Burdeos, because the keto diet restricts carbs, you’re likely eating less fiber—which comes in carbs like fruits, legumes, starchy foods, and grains. “A decrease in fiber intake can lead to diarrhea, among other gut-related problems like changes to the gut microbiome,” says Burdeos, adding that certain carbs are especially beneficial for the gut microbiome, particularly those high in fiber and nutrients like fruits, vegetables, and whole grains.

“These foods promote the growth of good bacteria in the gut. A decrease in carbs has been shown to affect the gut microbiome by decreasing the abundance of good bacteria,” she says. “This in turn may lead to gut-related problems like diarrhea and inflammation in the gut.

Ahead, we share the common reasons for keto diarrhea, along with how to remedy the situation, when to see a doc, and more.

What is keto diarrhea?

Although keto diarrhea is a common side-effect, it’s not the same for everyone.

Often, keto diarrhea is actually steatorrhea, a specific type of diarrhea caused by too much fat in the stool, says Karie Cassell, R.D., author of The Domino Diet. Steatorrhea is typically pale, foul-smelling and might be coated in a thick, greasy film.

It’s also possible that the keto diarrhea you’re experiencing is just regular diarrhea, characterized by loose, watery stools without excess fat content, Cassell says.

Some people experience keto diarrhea within the first few days of starting the diet, while others might start getting diarrhea weeks or months later, Cassell says.

What causes keto diarrhea?

Well, there are several things that can cause keto-induced gastrointestinal distress.

High fat content

The main reason for keto diarrhea is the incredibly high fat content of the diet. Fat takes longer to break down in your body than carbs or protein.

When you suddenly start eating tons of fat, your digestive system can struggle to keep up. Some of the fat may be malabsorbed—not broken down properly and, thus, not completely absorbed by your body—and excreted in your poop.

This can lead to steatorrhea, stools that contain high amounts of fat and look like diarrhea, says Karie Cassell, R.D., a dietitian and the author of The Domino Diet.

Lack of fiber

Another cause of keto diarrhea is the sudden lack of fiber that comes with cutting your carb intake so drastically. “Fiber is used for constipation and so it can be confusing to think of low fiber intake as a culprit to diarrhea,” Cassell says. But insoluble fiber, the type that turns to gel when mixed with liquid, actually bulks your stools and helps prevent diarrhea, Cassell says.

Artificial sweeteners

Keto desserts can also be a cause of keto diarrhea. “Many artificial sweeteners like sugar alcohols are harder to digest,” Cassell says. If you’re eating lots of artificially sweetened desserts, it’s possible that they’ll give you an upset stomach followed by diarrhea.

Changes to your gut microbiome

If you’ve been on the keto diet for several weeks or months and you’re just starting to experience diarrhea, it could be due to unfavorable changes in your gut microbiome. Without fruits, vegetables, and other plant foods, you won’t be getting much prebiotic fiber. And without prebiotic fiber, the healthy probiotic bacteria in your gut won’t have the food they need to thrive. So, keto has the potential to worsen your digestive health overall by reducing the healthy bacteria in your microbiome. That can lead to increased frequency of diarrhea and other nasty side effects.

What can you do to help symptoms?

Well, there’s some good news for folks running to the bathroom seemingly every hour. As Tamayo stresses for the most part, keto diarrhea tends to resolve with some time. If it doesn’t, however, Tamayo says you might want to look deeper into the ingredients in what you’re eating.

“Avoid things with sugar alcohols and artificial sweeteners,” she says, elaborating that if the diarrhea persists even after you eliminate these products from your routine, you can be a risk for ongoing malabsorption and nutrient deficiencies, “so reducing the amount of fat you eat and introducing more vegetables can be necessary.” Tamayo also suggests drinking more water and electrolytes as “essential in managing these symptoms.”

Last but not least, says Tamayo, adding insoluble fiber, like psyllium, to your diet can be a great way to prevent further diarrhea and keep your gut healthy.

Burdeos riffs on this sentiment adding that to relieve these symptoms don’t follow the severely restrictive forms of the keto diet so that you can eat more fiber in your meals. “There are various versions of the keto diet, ranging in how many carbs you can consume. Some as low as only 20 grams of carb in a day, which is roughly equivalent to one slice of bread or 1 to 2 servings of fruit,” she says. “If following a keto diet is a must for you, I recommend working with a registered dietitian who can support you so that your body meets your nutritional needs, including fiber. Carbs not only offer fiber but an array of vitamins, minerals, as well phytonutrients.”

Like Tamayo, Burdeos also reminds individuals to stay well-hydrated to support optimal overall health. “Diarrhea in particular is a dehydrating symptom,” says Tamayo. You may also want to add probiotic-rich foods such as yogurt, kefir, kimchi, and kombucha to your grocery cart, says Tamayo.

Does keto diarrhea last forever?

In most cases, no, keto diarrhea doesn’t last forever. If it’s just a matter of your digestive system getting used to breaking down all that fat, your stools could bulk up within a week or two. But, if your diarrhea is caused by changes in your microbiome, then it might be ongoing, Cassell says.

Read more  Everything You Could Possibly Want to Know About Keto Diarrhea

If you experience keto diarrhea for more than a week, Cassell suggests increasing your fiber intake (you can do this by adding non-starchy vegetables that are low in carbs) and eliminating any artificial sweeteners or sugar alcohols.

How Common is Keto Diarrhea?

If you’re experiencing keto diarrhea, you’re far from alone. “Keto diarrhea is a common side effect of following the keto diet and it’s usually experienced in the beginning phase of starting the diet,” says Burdoes.

“However, not everyone who follows the keto diet experiences diarrhea, and for those who do, the severity and duration of symptoms vary widely.” Burdeos shares that the following groups of people are at greater risk of suffering from keto diarrhea:

● People who have a history of gastrointestinal disorders such as Celiac disease and irritable bowel syndrome.

● People who have a low tolerance to fat-rich foods and/or people who have a low tolerance to consuming a greater amount of dairy, as dairy foods like cream, cheese, and full-fat milk are common staples in the keto diet.

● People who rapidly transition to the keto diet particularly if they go right into following the severely restrictive forms of the keto diet.

Tamayo elaborates that keto diarrhea is often subtle, and not necessarily explosive or acute. “It can happen as soon as you start introducing more fats to your diet and resolve within a few weeks, and this is the most common type,” she says, sharing that some individuals will experience no diarrhea and have ongoing constipation, until they start eating products that are labeled as “keto” and contain artificial sweeteners or sugar alcohols, accompanied by constant diarrhea and pain, gas, and bloating.

“Individuals who are used to eating whole grains and lower fat content in their diet will likely experience diarrhea sooner and for longer than others,” says Tamayo. “Those who need to take supplements to keep bowels moving from constipation after switching to the keto diet will also see some diarrhea. Overall, individuals with irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) can also see some diarrhea as a sign of their bodies having trouble digesting fat.”

In these cases, cautions Tamayo, medical advice is often necessary, as the keto diet might not be appropriate.

Speaking of when to see a doc…

When should you see a doctor about keto diarrhea?

If your keto diarrhea (or any type of diarrhea) is severe and lasts more than two days, the Mayo Clinic recommends going to see your doctor. Frequent, ongoing diarrhea can lead to dehydration, which might show up as dry mouth, dizziness, excessive thirst, no urination or dark urine, or weakness.

And even if your keto diarrhea isn’t severe but doesn’t go away after the first few days, it might be time to rethink whether the diet is a good idea for you. No one wants to live life worrying about being within throwing distance of a toilet at all times.

— Update: 24-03-2023 — cohaitungchi.com found an additional article Keto Diet Diarrhea — and How to Fix It  from the website www.doctorkiltz.com for the keyword low carb diet diarrhea.

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Going from the  Standard American Diet to a keto diet creates major changes to digestion. A common side effect is  keto diet diarrhea, part of the famous keto “whoosh” effect. 

The keto diet presents your digestive system with more fat than it’s used to while changing your gut microbiome. Though fat is a premium fuel, and unhealthy gut flora is dying off, these positive changes can require a digestive adjustment period.  

What is the Keto Diet Diarrhea Whoosh? 

The keto diarrhea “whoosh,” is a term used for the flushing of fluids from the body that many people experience when they begin the transition into ketosis.  

Diarrhea is characterized by unexpectedly loose, runny stools. Normally diarrhea indicates some sort of problem — say food poisoning or parasitic infection — but not in the case of the keto diarrhea “whoosh.” [1]

This whoosh carries water weight, inflammatory substances, and digestive fluids with it. It’s not uncommon for keto dieters to lose 5-10 pounds in their first week on the diet. 

Most of this weight is classic ‘water weight’ from lost glycogen, but some of it is from your small intestine and/or colon. Don’t be too surprised if your body resorts to diarrhea in a quest to shed excess water as quickly as possible. 

Reasons for Keto Flu Diarrhea

You might say that diarrhea is part of the classic ‘keto flu’ that so many people undergo in their first week on keto. 

Keto flu diarrhea, in fact, is roughly as common as keto diet constipation when it comes to side effects. Keto diet diarrhea usually happens when your digestive tract experiences unusually fast changes, including:

1. Changing gut bacteria
2. Increased fat intake
3. Bile acid malabsorption
4. Nutrient deficiencies 
5. Excess protein
6. Excess inflammation

Changing gut bacteria 

The keto diet tends to have a cleansing effect on the gut. When you ditch fiber and processed sugar you’re starving gut bacteria of their primary source of fuel. 

This is especially true considering that a Standard American Diet (SAD) tends to overload your intestinal tract with far more fiber and sugar than it was designed to handle, resulting in problems like SIBO and leaky gut. [2]

Cutting out carbs will probably result in ‘die-off’ symptoms as carb-loving bacteria begin to die out and lose ground to fat-loving ones. 

When these unhelpful microbes dissipate, they need to be expelled somehow — and they may very well be expelled via unexpected diarrhea. [3]

Increased Fat Intake 

The keto diet is above all a high-fat diet.  These healthy keto fats are among the best fuel sources for your brain, heart, and muscle tissues. But it may take some time for your body to regain its digestive balance.. 

While most dietary fats may lubricate the digestive tract and provide a mild laxative effect, some ultra-saturated fats (like MCT-rich coconut oil) can speed transit time even further. Diarrhea is a common side effect of ‘overdoing’ MCTs. .

Two things must happen for your digestive tract to make the leap from high-carb to high-fat: both bile production and digestive enzyme activity need to increase. 

Lack of Bile 

Bile is essentially your gut’s internal emulsifier. It’s released from your gallbladder by a hormone called (CCK) whenever you eat fat, and once released it goes to work mixing up fats and preparing them for absorption. [4] 

The more fat you eat, the more bile your gallbladder needs to produce — and this shift from low production to high production can be a big leap.

 If your body is struggling to adjust to higher fat intake, consider supplementing with ox bile. This supplemental bile can assist with fat digestion until your gallbladder has time to adjust. 

Certain digestive enzymes also assist with assimilating the fat you eat. Amylase and lipase are two of the primary digestive enzymes that can lag behind after you’ve upped your dietary fat. Supplement with them if you need to. [5]

Bile Malabsorption

Bile acid production is a costly process, both in terms of how long it takes and the materials it requires. 

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Between 95 and 97% of the bile in one’s body has been produced from old bile, meaning there’s not a whole lot of extra reservoirs of the substance just floating around. [6]

Your body’s bile supplies can be stretched even thinner when old bile isn’t correctly reabsorbed. This old bile can easily cause diarrhea if it lingers in your small intestine instead of being recycled. 

Bile problems are most common if you have pre-existing digestive ailments like IBS, IBD, Chron’s disease, celiac disease, or SIBO. [7]

If you’re experiencing bile malabsorption — or want to prevent it in the first place — then you might consider trying the carnivore adjacent diet or the cyclical ketogenic diet. These modified keto diets allow for small amounts of fruits and root veggies. If done right, the carnivore adjacent diet can prevent deeply ketogenic states and reduce your dietary fat requirements. 

Even if the above methods fail, don’t panic. Some pharmaceutical drugs are very effective at treating bile acid-related diarrhea: 

• Cholestyramine (Questran)
• Colesevelam (Welchol)
• Colestipol (Colestid)

Nutrient Deficiencies 

Fat-soluble vitamins are among the most important nutrients for maintaining gut health. Vitamin A and vitamin D are especially important; they directly regulate bile acid production. [8] 

Unfortunately for those who wish to begin a keto diet, vitamin A and D deficiencies are quite common. In one large study, over 80% of participants with IBS, and over 30% of healthy participants were deficient in vitamin D. [9] Your body might have some difficulty upregulating its bile production if you go into keto with these types of underlying deficiencies. 

In fact, any type of nutrient deficiency can increase your chances of experiencing keto diet diarrhea. Zinc and butyrate deficiencies are some of the other top culprits, so look into replenishing your body’s levels of these substances if you’re experiencing diarrhea. [10] 

Butter is a great keto-friendly source of butyrate.

Excess protein 

Keto is a moderate protein diet, but it can serve as a major increase in protein for many people who have been getting most of their calories from carbs. 

Eating more protein than your stomach enzymes can break down may result in a buildup of toxic byproducts like ammonia. [11] After a certain point, the digestive tract may have no choice but to expel extra ammonia via diarrhea or unusually loose stools. 

Overcoming this type of diarrhea is simple: just cut back on protein intake a little. Most people don’t need more than a gram of protein per pound of body weight to maintain their muscle mass. 

Feel free to check the numbers for yourself with apps like Cronometer. If you weigh 160 pounds, you probably don’t need to be eating over 160 grams of protein per day. Meet your calorie requirements with dietary fats like butter or ghee instead. A truly ketogenic diet should obtain 70-80% of its calories from healthy fats, anyways. 

Excess Inflammation

Most people experience reduced inflammation when they make the jump to keto. Just like any other rule, however, there are exceptions to this one. Some people may have allergies to keto-friendly foods that can inflame your gut and cause diarrhea. Common culprits include: 

• Conventional dairy products
• Nuts
• Chicken
• Pork
• Eggs 

Dairy
The dairy products in most grocery stores may be animal products, but all too frequently they contain unhealthy additives. Low-quality milk and cheese are often laced with gums, additives, or synthetic nutrients.  [12] 

If conventional dairy is giving you problems, consider finding a source of raw and/or A2 milk. 

Raw dairy products contain enzymes needed for your body to digest them.  While A2 dairy contains a more digestible form of protein than conventional A1 dairy does. Even if you can’t find A2 cow’s milk, you can always select goat or sheep’s milk instead (these animals are always A2). 

You might also try eliminating dairy products from your keto diet for a specified amount of time before adding them back in. 

Poultry and Pork

Next up on our list of potentially-inflammatory keto foods are chickens and pigs. Neither species are ruminant animals, meaning neither are capable of converting the fats they eat into fats that are beneficial to us. Conventionally-raised chicken and pork is usually far too high in omega 6’s and far too low in omega 3’s — and this imbalance is practically a recipe for inflammation. Prioritize grass-fed meats to prevent these inflammatory problems. The lower you can drive inflammation levels, the lower your chances of experiencing keto diet diarrhea become. [13] 

Nuts

Nuts are high in fat, but they are also extremely high in fiber and omega-6 fatty acids, and can contain numerous plant toxins and antinutrients. Often people eat lots of nuts when transitioning to keto. The combination of these compounds in high amounts can be inflammatory, allergenic, and trigger diarrhea.

How to Prevent Diarrhea on the Keto Diet 

The following tactics can help you avoid keto diet diarrhea entirely. 

• Staying hydrated
• Drinking bone broth
• Taking electrolytes
• Staying in motion

Staying hydrated

While proper hydration is always important, it becomes crucial when you first go ketogenic. That’s because this shift from carb-burning mode to fat-burning mode causes your body to flush water that’s attached to the glycogen (extra carbs) stored in your muscles. 

As excess water leaves your digestive tract it can drastically speed up transit times — resulting in frequent bouts of diarrhea. (On the plus side, the numbers on the scale should go down just as frequently.)

For these reasons, make an effort to stay hydrated with water, salt, and other electrolytes during your first few weeks on keto. Some experts, Dr. Kiltz included, suggest water intake in the 2-2.5 liter/day range. [14] 

Just don’t forget that bone broth counts towards this targeted daily intake. So do coffee and tea. [15] You can also approximate your hydration levels based on the color of your urine — it should be a light yellow color, never dark yellow.  

Drinking bone Broth 

Bone broth is a time-tested beverage that supplies many of the keto diet’s most crucial elements: water, electrolytes, calcium, glycine, and more. 

Even the unique blend of amino acids present in bone broth (glycine is the primary amino) may prevent diarrhea. Studies show that glycine can ‘seal up’ otherwise-leaky gut junctions, allowing digested food to pass through your system without causing inflammation or irritation. The verdict from animal studies is even clearer: they show that glycine-rich gelatin can heal the gut’s sensitive microbe lining. [16][17]

Taking electrolytes

Yet another keto-specific change occurs within your kidneys; they excrete much more sodium once you’ve made the transition into ketosis. You may need up to 5 grams of salt per day to maintain adequate electrolyte status during this transitory phase. 

Other electrolytes may help prevent dehydration — and accompanying keto diet diarrhea — too. Here are some guidelines: [18]

• Sodium: 2-7 grams/day 
• Potassium: 500-3,500 milligrams/day 
• Magnesium: 250-500 milligrams/day

Staying in motion

Gentle exercises like yoga play a surprising role in regulating your bowel health and frequency. Taking short, brisk walks after your meals may prevent keto diet diarrhea, too. There’s also a practical plus here: staying in motion could help you access deeper levels of ketosis faster, resulting in a shorter transition period with fewer unwanted symptoms. 

keto diet Diarrhea: The Takeaway

keto diet diarrhea is a common side effect when making the transition into ketosis. But unlike other types of diarrhea, it is not a signal that anything is wrong.

Straegies to stay hydrated, bile and enzyme supplements, bone broth, and low-impact movement can prevent and alleviate keto diarrhea. t