Keto Constipation – Bad Bowel Movements on the Ketogenic Diet

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The ketogenic diet sometimes gets a bad rap for its ability to mess with your bowel movements. From keto diarrhea to keto constipation, some people give up on the diet because they don’t fully understand why it’s happening.

In the beginning stages of the diet while your body is still adapting to become a fat burning machine rather than a carb burning one, you’re very likely to see loose bowel movements. It would be wise not to trust a fart in the first week or so.

Once your body is fat adapted however it is also somewhat easy to suffer from keto constipation.

Read More: Keto Diarrhea

What is Keto Constipation?

This is something that could give actual discomfort. Going days without a bowel movement and when the time finally comes it can even be quite painful to release. You might also suffer bloating, stomach pains and cramps, back pain and neck pain. But why is this happening?

On a low carbohydrate diet it is very easy to become fibre deficient. Most traditional diets get plenty of fibre from the carbohydrates consumed but with no carbohydrates, you need to find that fibre elsewhere. But where?

Eat Green Vegetables

Spinach, kale, broccoli, collard, brussel sprouts, zucchini and bok choy are all excellent sources of dietary fibre. Other great sources of fibre come from seeds such as Chia, flax, sesame and pumpkin seeds. Here are some amazing benefits from these superfoods.



Helps support your thyroid function with high traces of iodine. This will help keep your metabolism up too. Spinach can be softly pan-fried in olive oil or coconut oil to help the body digest the oxalates.



Has high detoxifying properties due to its high concentration of isothiocyanates (shown to detox the body on the cellular level). These compounds activate detoxifying enzymes the block free radical damage to your DNA. Cool stuff!

You can use collard instead of bread to hold a meat patty, making for an excellent healthy keto friendly burger!

Brussel Sprouts


These green beauties contain sulforaphane which helps prevent bacterial overgrowth in your gut. They also have glucosinolates which protect the integrity of the lining in your digestive tract, helping to prevent leaky gut.



Zucchini is a quality source of vitamin C for a boost in antioxidants to support your immune system. It also contains many compounds to lower inflammation and can help to prevent asthma.

For lovers of lasagne and pasta, know that there are some amazing recipes that utilise zucchini instead for the pasta.

Bok Choy


An excellent source of beta-carotene, bok choy can help maintain your eyesight, protecting your eyes from macular degeneration and cataracts.

Eat Seeds

Chia Seeds


These seeds are one of the best plant based sources of protein. Chia seeds are abundant with calcium, phosphorus, magnesium, manganese, iron, niacin, copper and zinc. This makes chia seeds an excellent addition to pre and post workout meals.

Flax Seeds


These brainy little seeds are high in omega-3 fatty acids, particularly alpha-linolenic acid (ALA) which is shown to be excellent for maintaining brain health and function.

Sesame Seeds


Sesame seeds are packed full of nutrients that assist in maintaining a healthy blood pressure.

These are just a few high quality super foods to add into your diet to get enough fibre and nutrients. But what if you already eat all of this and still have keto constipation?

This is entirely possible in fact it can be common. Regardless of which diet people are on, constipation and other digestive issues can occur for one reason. You do not have enough digestive enzymes in your system

Are You Drinking Enough Water?

(And Getting Enough Electrolytes?)

One thing to remember with the ketogenic diet is that you are lacking glycogen within the muscles. Glycogen is converted from glucose and stored into the muscles. This is the basis of the ketogenic diet, your body lacks the required amount of glucose for energy and so adapts to burn fat. 

Keep in mind however glycogen helps your body store water. Without glycogen your body expels water much quicker. This means you need to drink more water than you normally would. Something else to keep in mind also is without water retention, you drain through electrolytes much quicker also. 

A common cause for keto constipation is a deficiency in electrolytes. Any experienced keto dieter would recommend to take an electrolyte supplement that contains magnesium, potassium, sodium and calcium


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The issue with enzymes

Some enzymes are produced within your digestive tract and many more are consumed with food. With our evolution of science and over-abundance of food, chemicals are used in almost everything. From the moment crops are seeded into the fields they are sprayed with pesticides. 

The meat we eat were animals fed on those very crops. There are many negative effects this has on our ecosystem, one of which is the reduction in enzymes within the food we eat.

What does this mean though? The very food we eat is more difficult to digest than it used to be. Food allergies are at an all-time high today! I myself cannot eat too much dairy as too much cream or cheese will leave me bloated and looking pregnant. Even red meats are difficult for me to digest, as I can clear rooms out for days with terrible gas issues.

That is if I don’t take my digestive enzyme supplement with each meal. A quality enzyme supplement can drastically increase how effectively your body digests any food you eat. The one I take particularly helps digest proteins and fats, which is perfect on a keto diet since we are only eating moderate protein. Using a quality enzyme supplement, my body digests all of the nutrients in the meat I eat completely eliminating any bloating and gas I once had.

A quality enzyme supplement can eliminate bloating, stop keto constipation or keto diarrhea and keep you regular. It does this while enhancing nutrient absorption which will allow faster muscle growth and boost your metabolism.

What do you recommend?

I use something called ‘Masszyme’. I preach this to all of my friends and family and anybody I can because as soon as I added Masszyme to my daily diet my life changed. Like night and day, I felt like I was alive for the first time. I have more energy in the day and I’m so much stronger in the gym. Best of all, it completely stopped any digestive issues I used to have.


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This isn’t just for keto dieters either. I don’t always live the keto lifestyle, in fact I wave in and out of it over the months depending on my health and fitness goals. But no matter what diet I am on I always take a quality enzyme supplement. 

When I don’t I lose energy, motivation and drive and start to feel the effects of my body not fully absorbing the food I eat.

Take Away

For optimal results and to live a happy stress free life on the keto diet, you must eat enough fibre. There are many great sources of fibre even for keto dieters, just be careful not to eat too much either.

I highly recommend taking a quality digestive enzyme supplement whether you suffer from keto constipation or any other digestive issue or not. A quality enzyme product like Masszymes will save you from any issues, but it will also help elevate your overall health and fitness.

Read More: Supplements to Help With Keto Constipation

Read More: Keto Diarrhea

Read More: Keto Fast – Burn Fat and Rid Toxins

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