Keto Diet Constipation Blues? Here’s What To Do

Keto diet constipation can cause pain

Keto diet constipation is a common complaint among those who choose to adopt this diet. Constipation is defined as having three or less bowel movements per week. If you are not having at least one bowel movement per day, you are storing toxic chemicals. You need to adopt habits to change that immediately. This article has great information that will help you fix your constipation issues while on the ketogenic diet.

In addition to not getting rid of toxic waste when you are constipated, infrequent bowel movements also leads to hard stool that can be difficult to pass. It can also lead to anal fissures, hemorrhoids, and abdominal pain. Nobody wants to deal with that!

Is constipation normal on the ketogenic diet?

Yes, constipation is normal when you first begin the keto diet. Your body is adapting to its new fuel, switching from using carbohydrates for energy to now utilizing fat. You are likely consuming significantly less fiber. Your gut bacteria is changing. Your body now has the task of figuring out how to digest all this fat you are introducing. Diarrhea is also a normal response to these changes, especially if you are switching to keto from the Standard American Diet.

How do I fix constipation on the keto diet?

If you are struggling with constipation since beginning the keto diet, have no fear. You will be happy to know that there are many things that you can do to get relief naturally. An important part of improving your health is avoiding chemicals as much as possible. Thankfully, constipation is an issue that can be fixed without the use of modern medicine majority of the time.

The following is a list of things you can do to improve your body’s elimination process. Many of these constipation remedies will solve your diarrhea problem as well.

Exercise, exercise, exercise.

Many people underestimate the role of physical activity in normalizing bowel movements. Stretching, yoga, Pilates, and jogging are all great ways to aid your body in the detoxification process. You do not have to do hardcore workouts. Your goal is to activate your lymphatic system and encourage your body to eliminate all the yucky stuff. A rebounder can help immensely with that as well.

Drink more liquids.

You probably already know this one. Sufficient liquid intake is crucial for avoiding and fixing constipation. When you do not drink enough liquids, your body is forced to use liquid from your stool (eww!). This causes your stool to harden up. This becomes a cycle that results in your discomfort.

For some people, drinking a healthy amount of water can seem impossible. Here are some simple tips for increasing liquid intake:

  • Squeeze fresh lemon juice in your water
  • Make herbal infusions
  • Make infused water
  • Have soup more often
  • Make your smoothies more liquid
  • Get fresh coconut water (or frozen without any additives or pasteurization, if possible)

Fresh squeezed lemon juice added to your water helps constipation by increasing stomach acid. Stomach acid is important for you to digest your meals. Apple cider vinegar (with mother, please!) provides the same effect.

Soup made with meat broth has a soothing effect on the gut. Meat broth also helps coat the gut lining, which is a powerful aid for digestion and elimination.

Avoid inferior fats.

Hopefully you’ve done your research and cut vegetable oils and the like out of your diet. Fats from pastured animals should be a staple in your diet, and they are easier on your digestive system than fats like canola, corn or vegetable oil.

Eat more vegetables.

Low carb veggies (broccoli, cauliflower, Brussels sprouts, cabbage) will provide your body with much needed roughage for helping things get going. Drizzle with good quality salt and olive oil.

Include probiotics and fermented foods in your diet.

As stated earlier, when you begin the keto diet and move away from eating carbs, your body’s microbiota begins to change. Probiotics and fermented foods help to bridge the gap and make sure you have the proper yeasts and bacteria working away to make sure your food is fully digestible, the nutrients are highly bioavailable, and the elimination process is in top notch working order.

If you are already at your max net carbs, you’ll be delighted to know that you will get large amounts of probiotics just from the liquid in a ferment! Fermentation also breaks down vegetables, and you can choose to stick to low carb veggie ferments. Try this sauerkraut or spicy daikon recipe for a yummy addition that will help you to get your gut in order.

Up Your Vitamin C

Depending on what your daily diet looks like, you may need to include more Vitamin C in your diet. Smoothies or a Vitamin C supplement can help.

Get More Magnesium

Some of the symptoms of low magnesium include difficulty sleeping, brain fog, muscle cramps and constipation. Epsom salt baths, magnesium oil spray, and magnesium supplements can help with this. I personally prefer skin absorption for magnesium because it bypasses the gut and is easier for your body to utilize.

Pay attention to resistant starch

Take a tablespoon of Chia or Flax seeds

Consider detoxifying with Psyllium husk/Diatomaceous Earth

Kiss inferior quality dairy goodbye

Most adults can’t digest lactose and pasteurized dairy is stripped of the lactase enzyme naturally found in raw milk to help us digest lactose. Substitute pasteurized milk and cheese with raw dairy, milk kefir, and yogurt with live active cultures.

Chew your food well

It is such a simple thing, but one often overlooked by many. However, you have teeth for a reason. Chewing your food properly ensures that the digestive process occurs as it should. Enzymes in your saliva begin breaking down the food you are eating. The process of chewing also kick-starts a process that signals other parts of your body to gear up for proper digestion and elimination. There are several benefits to chewing your food properly, and helping avoid constipation is one of them.

Nettle infusions

Nettle infusions are a great source of vitamins and minerals, including magnesium. When included in your diet regularly, it supports immune function and regular bowel movements.

When should I see a doctor?

If you are experiencing severe abdominal pain, excessive blood in stool, or not seeing progress with these remedies within a week (some can take longer to have an effect due to the current backed up stool), then you may want to consider seeing a doctor.

Raw Ginger Beer Recipe

Raw Natural Ginger Beer

This is a super simple recipe for a delicious ginger beer soda. Best of all, it is raw and completely natural! If your ginger bug is in good health, this will make a very fizzy drink and you won’t ever crave for a modern day soda again. You can also use this recipe as a base for delicious fruit flavored shrubs and cocktails! Enjoy!

Ingredients (Recipe As-Is Makes A Little Over 2 Quarts)

4 inches ginger, juiced
1-2 lemons, juiced
2 quarts water
3/4 cup sugar
1/4 cup active ginger bug

Directions

1. Juice the ginger WITH the skin on if it is organic!

2. Add everything together, and taste-test. If you think the ginger is too strong, add more water. If you’d like it stronger, juice a bit more ginger. Keep in mind it tends to taste stronger after fermentation! Maybe because of all the bubbles? 🙂

3. Put into bottles (swingtops and recycled jars such as those used for apple cider vinegar get the bubbliest in my experience) and let ferment 1 day – 2 weeks.

Possibly because my house is always on the warmer side, my soda is usually very bubbly after a day or two. I then put them in the fridge to chill until  the flavor is perfect, generally another 2 days. I don’t like it too sweet, but don’t like it alcoholic either!

NOTE: I haven’t had the chance to try these with honey just yet, but plan to soon. If you try it before I do, let me know how it goes!

This recipe is a raw version of the one posted in Wild Fermentation.

Kombu: The SECRET to a Healthier Broth

Kombu: The SECRET To A Healthier Broth

There are many benefits to broth and it is something that everyone who wants to be well-nourished should incorporate in their lives on a regular basis. It is so simple to make and provides us with a whole host of nutrients including gelatin, which helps to strengthen our gut so we can absorb those nutrients effectively. It makes the most sense to get as much nutrition into our broth as possible, and adding kombu is one of those ways that we can add nutrients that are typically low in our diets.

What is Kombu, anyway?

Kombu is a type of seaweed that is widely used by the Japanese for making a variety of dishes including soup. Kombucha is actually the name of their kombu tea, although more recently it has been adopted for the fermented tea which is quickly gaining in popularity.

How would I use it?

It is very easy to use kombu to improve the nutrient content of meals. It is sold in a variety of ways including dried and powdered. The dried strips can easily be added to foods cooked in water like beans and stock–they actually help to tenderize beans! Kombu has a pleasing flavor and can enhance the taste of rice and other things cooked with it. It provides additional nutrients to broth including iodine, which many people are deficient in. All you do is add the strip of kombu, bring to a boil, reduce heat and leave the strip in for 15 minutes.

Why Would I Do That?

Many people underestimate–or are unaware of–the benefits of seaweed. Some just do not like the taste so have a hard time incorporating it into their diets. Others may actually be unable to digest seaweeds and suffer gastrointestinal issues from ingesting it. Extracting the nutrients into broth makes it easy to take advantage of the health boost sea vegetables have to offer. Liquid nutrition is easier for anyone to absorb and especially those with gut issues. It adds great flavor so it is also not something to shy away from if you don’t like fishy or green tastes!

What Are The Health Benefits Of Kombu?

This sea vegetable is a natural source of glutamic acid which can enhance flavors with an umami taste, as well as improve brain, muscle and prostate function. Kombu contains fucoidan which protects us from radiationIt is high in minerals such as calcium, magnesium, potassium, iron and iodine. It contains a compound called PLG that reduces the risk of blood clots. Studies have shown it has an ability to decrease LDL cholesterol levels, possibly because of its anti-inflammatory properties–it is a great source of a variety of antioxidants including vitamin C and E. It even has anti-viral properties!

Kombu’s Claim To Fame–Iodine

Iodine is one of the most beneficial properties of seafood and sea vegetables, and kombu has one of the greatest concentrations. Iodine deficiency is increasing despite the use of iodized salt, which isn’t healthy anyway. This mineral also helps to prevent cancer and goiter. It has antibacterial properties and is helpful in the fight against chronic diarrhea and bacterial overgrowth such as H. pylori. It aids in detox by ridding the body of heavy metals and chemicals such as chlorine, bromide and fluoride. Some of the signs of iodine deficiency include hormonal imbalances, dry skin, hair loss, constipation, and even fertility issues. Getting our iodine from natural sources ensures that we get the co-factors needed for our bodies to use it properly.

Kombu is obviously one of the Japan’s best kept secrets. Generations of Japanese have added kombu to their foods for improved flavor and nutrition. Adding kombu to your broth can help to improve your health and decrease your chances of cancer, diabetes, thyroid problems, anemia, and mineral deficiencies.