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What is Keto Constipation?
Something that is actually common for someone undertaking the ketogenic diet. Keto constipation is often caused from a lack of fiber in your diet. Common signs of this is irregular bowel movements, bloating, stomach pains and cramps and even back or neck pain.
Here are some supplements you can take throughout the whole adaptation process and length of your diet to aid with your digestion, provide more energy and optimise your health.
While the keto diet is excellent for losing weight, balancing hormones and overall enhancing your health and wellbeing it is also easier to become dehydrated. With no glycogen in your muscles to hold onto water, your body expels its electrolytes rapidly.
There are 4 important minerals your body needs a healthy dose of.
An often forgotten about mineral, it’s very common to become deficient in magnesium even without keto. Muscle cramps and general fatigue are common symptoms of a deficiency. Magnesium helps build a strong immune system, maintains a healthy heart and builds on nerve and muscle function.
It also works in tandem with calcium to strengthen bones and assists on over 300 total bodily functions including maintaining proper hormone levels and regulating sleep.
So many diets encourage a restriction of sodium (salt) which is actually counterproductive to your goals. Sodium deficiency results in gastrointestinal distress which is often a strong contributing factor to keto diarrhea.
Lack of sodium can also cause lower brain function and muscular cramps and fatigue. It is not a good idea to restrict sodium intake however on the ketogenic diet it is very important to increase sodium intake.
This little mineral is the yin to sodium’s yang. It is important to maintain a healthy balance between sodium and potassium. Potassium is essential to keep a healthy blood pressure, balance of fluids and regular heart rate.
Deficiencies in potassium are quite similar to sodium deficiencies. You can notice muscle cramps and spasms, fatigue, digestive issues, heart palpitations and tingling and numbness.
Calcium plays a major role in strengthening bones and teeth and regulating muscle and heart function. The average adult requires 1,000mg of calcium a day.
Although it is best to get your minerals through your diet:
Read More: Keto Electrolytes 101
It can be quite difficult. Particularly with the poor quality of our foods today due to the pesticides and chemicals used.
An electrolyte supplement isn’t necessary but it certainly helps. I recommend Keto Vitals for this.
One of the biggest causes for keto constipation and other digestive problems is simply the fact that the body isn’t used to digesting high amounts of fat. Taking a quality digestive enzyme with each meal can drastically help your body digest the fats and proteins you consume.
The unfortunate fact is that our food today doesn’t contain the required digestive enzymes it used to. With pesticides and other chemicals put into our food to lengthen the shelf-life it also kills many enzymes. This means our bodies aren’t absorbing all of the nutrients from the food we eat.
What can this result in? Slower metabolism, digestive issues, constipation, diarrhea, crohns disease, irritable bowel syndrome, increased appetite, sugar cravings and much more!
Many people report suffering no issues at all with keto constipation while supplementing with enzymes while on the diet.
Furthermore proteolytic enzymes (enzymes that help break down and digest protein) are shown to reduce post workout soreness.
The enzyme I take ‘Masszymes’ helps my body digest all the fat with ease. It also has a powerful enzyme profile to digest protein which is very important on a ketogenic diet. Since you aren’t eating as much protein as other diets require, it is important that the protein you do consume is fully digested and its nutrients utilized.
People class the ketogenic diet as the best in burning fat, but not the greatest in building muscle. Although it is very possible to build muscle, the little amount of protein required in the diet makes it a slow process. Supplementing with an enzyme like Masszymes will greatly speed up muscle growth.
You’ll also see more energy in the gym and in your day to day life.
Keto constipation is often caused from a lack of fiber however it is also a symptom of mineral deficiencies and malabsorption of nutrients. It can be avoided by eating high quality and nutrient dense foods high in sodium, magnesium, potassium, calcium and fiber.
Keto constipation can even be prevented in most cases (speaking from experience) by taking a quality enzyme product like Masszymes.
Read More: Keto Fast