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How to Deal with Constipation on Low-Carb and Keto Diets 1 Get Enough Sodium, Potassium & Magnesium. 2 Stay Well Hydrated. 3 Engage in Physical Activity. 4 Adjust Your Fiber Intake. 5 Include Coconut Oil and MCT Oil in Your Diet. 6 ... (more items)
You can avoid constipation on even the most low-carb restrictive diet by adding more veggies to your meal plan. Fibrous veggies that are low-calorie and water-packed -- including celery, carrots, broccoli and asparagus -- aren't high in carbs but offer plenty of dietary fiber. Fiber is important for preventing constipation.
Why Does Constipation Often Occur with Carb Restriction? 1 Dehydration. Keto and very-low-carb diets typically lead to increased urination, especially when first starting the diet. 2 Loss of Electrolytes. Your body needs to maintain a certain level of electrolytes for optimal GI function. ... 3 Reduction in Fiber. ...
Drink more water. Temporarily add more fiber-rich foods into your diet, such as whole grains, legumes, and berries. Go for a brisk walk after meals. Try bowel training, a method where you pass stools at the same time every day. If your constipation isn’t better after three weeks, be sure to make an appointment to talk with your doctor.