The Ketogenic Diet & Constipation

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Are you experiencing constipation while on a ketogenic diet? Here’s what you can try.

0:00 The ketogenic diet and constipation
0:54 What do you do for constipation on the keto diet?
2:50 Constipation during keto-adaptation and electrolytes
5:43 Key takeaways

In this video, we’re going to talk about the ketogenic diet and constipation.

Some people think that a lack of fiber causes constipation—this is not true. In fact, adding more fiber may make matters worse.

Your gut microbes may not be fully adapted to your new ketogenic diet. When you consume fiber, your gut microbes feed on it. It can take time for them to adapt to new sources of fiber. Until then, it’s best to avoid some foods.

If kale and broccoli cause bloating and constipation while you’re on keto, you may have to cut back and try other vegetables that do not cause these problems. Instead, try lettuce and spinach, which tend to be easier on the stomach.

Fermented vegetables are also great options for those who are experiencing constipation on keto.

Consuming way too much fat on keto—especially before your body has adapted—may lead to constipation. Try lowering your fat consumption until your body is fully keto-adapted.

When you start on keto, you may also lose a lot of water weight, which can deplete electrolytes. Low electrolytes and dehydration can also lead to constipation. Make sure you replenish your electrolyte while you’re adapting to keto.

In conclusion, try these tips:
• Lower your cruciferous vegetables
• Lower your fat consumption
• Limit your nuts and seeds or germinate them
• Avoid dairy with high lactose and casein

Let me know how these tips work for you in the comments below.

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Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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Thanks for watching. I hope this helped explain why you might experience constipation on the ketogenic diet. I’ll see you in the next video.

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