Required fields are marked. Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Going beyond the stated carbohydrate limits can kick your body out of ketosis, even if it’s just a bit. To get into ketosis, your body has to use up the stored glycogen. That’s why you tend to pee a lot during those first few weeks. (6). What Causes Keto Bloating (and How to Fix It!). Get our best recipes for Keto including low carb Fat Bombs, Easy Keto Dinners, Instant Pot Keto Recipes, and More. Keto constipation is a common phenomenon experienced by people who transition to a low carb, high fat diet. There are lots of various strategies people use to eat more fruits, vegetables, and superfoods while on the ketogenic diet. Symptoms of Leaky Gut Syndrome include fatigue, digestive upset, and bloating. The food in your digestive tract has a high risk of being fermented, which will, again, cause bloating, gas, and abdominal distension. Eat low carb high fiber foods like broccoli, celery, kale, spinach, brussels sprouts, and many more. Here they are. However, we can’t deny the fact that maintaining ketosis is quite tricky and mentally hard. POPULAR PRODUCTS . There are plenty of keto-friendly food items that are known to induce bloating. Here’s what you can do about it. It only pertains to the phenomenon wherein your intestinal barrier cannot filter what goes into the bloodstream properly. This site uses Akismet to reduce spam. Growing up, I could eat a quarter block of hard cheddar cheese in one sitting. However, if your doctor says there’s nothing seriously wrong, and the only solution is medication to treat the symptoms, then maybe you should consider trying a more natural approach. Can We Eliminate Bloating and gas On The Keto Diet? Since you’re on keto, there’s a high chance that you may not be getting the right amount of fiber that you need. A common and annoying side effect you may experience when starting on the keto diet is bloating. The good thing is there are plenty of ways on how you can avoid the bloated feeling associated with the keto diet. As you explore the keto diet, you’ll bound to try certain food items for the first time. If you feel like a balloon that’s about to pop anytime, it means you’re experiencing keto bloat. Food allergy may affect your intestines and stomach, which will cause bloating and unwanted gas. However, there’s a chance that you will consume food items that you have an undiagnosed sensitivity to. I take Probiotics in my daily supplements to make sure I am focused on gut health when not getting enough probioltics in my whole foods. With enough fiber, the undigested food will be properly and effortlessly excreted from our bodies. Common digestive problems include sugar cravings, candida, gas, bloating, and more. Keto bloating may be accompanied by what you could call the uncomfortable gassy keto effect. Your diet is filled with foods that induce bloating. Gas and bloating are usually meal-related, so you may find that a few simple changes to what you eat will do the trick. Bloating and Gas can be a problem with any diet, and the Keto Diet is not excluded. While bloating is a common keto issue, there are plenty of reasons why it happens. This is because dietary fiber is commonly found in starchy vegetables like potatoes, pastas, breads, and many more. With the combination of dry feces and lack of lubrication, it will be hard for your poop to move through your digestive tract. I got lazy. Years ago as a teenager, I would struggle regularly with a bloated stomach, gas and often times cramping. Because of the association between gut microbiota and leaky gut syndrome, the two conditions' approaches are almost similar. I've been doing serious tracking of keto for 3 week, but was lazy keto before then. Good bacteria in the gut is good for our metabolism, Probiotics are good for gut health. So, on keto diet we reduce carb intake and increase fat consumption significantly. I have been following the keto lifestyle for 9 months. Constipation, diarrhea, bloating, abdominal cramps and pain, and all kinds of other unpleasant digestive symptoms are unfortunately problems that keto dieters often have to consider. There are many supplements to take on a keto diet, and probiotics are some of them. Copyright 2021 KetoaHolics, all rights reserved. Also, you will be able to follow your keto plan, if you do it right. Here’s what you can do about it. Harmful bacteria may cause bloating and other digestive issues. Okay, in order to address this, you need to hit the RDA for fiber, 25 to 38 grams for women, and men. There’s an imbalance in your gut microbiota. If you’re eating them in large quantities, there’s no … Keep in mind that all of these can happen even if you only cheated on your diet once. If you overeat fiber, you may make your feces *** The owners of this website might also receive affiliate commission from third party networks for sharing products related to the supplements and the content on the website. So what not to eat keto diet to avoid bloating? What I neglected to realize is that hydration needs to be a huge priority! Read more here. Food that moves slowly is prone to fermentation, leading to bloating and, eventually, constipation. If that’s the case, the same thing will happen. To avoid this unwanted effect, the best thing you can do is stick with the right MCT Oil dosage. These give you the sweet taste you’re looking for, but these don’t have digestible carbs. Shop . You may be experiencing Leaky Gut Syndrome. The best strategy, however, will be the strategy that you will personally follow on a daily basis. We also included all the solutions you need to know to kiss bloated stomach goodbye! Nutritional Yeast Keto Kit Hair Formula D3 & K2 Vitamin Electrolyte Powder Gallbladder Formula Wheat Grass Juice Powder Adrenal & Cortisol Support Cruciferous … If you think that what you’re experiencing is this syndrome, here are some of the solutions that you can try: We all know that the keto diet is effective at weight loss. If you’re not aware of it, our digestive tract is home to good bacteria that performs specific functions to promote good digestive health. To help you out, we’ve enumerated some of the most common reasons for feeling bloated on a ketogenic diet. She offers things like Keto Meal Plans and the 21-day Keto Challenge. You’re Feeling Bloated on Keto: 10 Surprising Reasons Why and How to Address Them! They look for sugar-free substitutes, of course! Even a little cheat can delay the progress you’ve worked so hard to achieve. It’s okay to give in to your sugar cravings from time to time. (2). You can also learn more about constipation and the Keto Diet here. There are plenty of keto-friendly food items that are known to induce bloating. Still, if your stomach fails to settle down, there’s no need to rush to the doctor or pharmacy (yet!) If you’re eating them in large quantities, there’s no doubt that you’ll experience bloating, diarrhea, and gas. Some of the food items prone to sensitivities are dairy, artificial sweeteners, coffee, eggs, nuts, yeast, and seafood. In this article, we’ll talk about four natural ingredients – essential oils, to be exact- that may help relieve those gas and bloating episodes. This was easier, but still, the gas and bloating remained. The key here is to keep your fiber consumption in moderation. Here’s what you can do about it. As we mentioned, the bloated feeling on the keto diet is caused by many factors. Required fields are marked *. Avoid exceeding this recommendation, and make sure that you distribute these doses throughout the day. Ensure that it doesn’t go down the minimum RDA and, at the same time, ensure that it won’t go beyond the maximum range. However, you should consume these food in moderation. In addition to supplements, experts also advise incorporating natural MCTs in your diet—coconut oil and palm kernel oil. However, it’s easier said than done, especially if you don’t know which food item you’re sensitive to. Take note of your body’s response after doing so. To find the right balance, you can use a food tracking app that will allow you to monitor your fiber intake so that you won’t go below or above the limit. Additionally, it also helps the body to reach ketosis fast. No, this syndrome doesn’t mean that there’s a hole in your guts, like not literally. Individual articles and information on other websites are based upon the opinions of the respective authors, who retain copyright as marked. A lot of people report having less gas on the Keto diet; this is due to the reduction of carbohydrates in your diet thanks to the keto way of eating. All Products Keto Coach Certification. Keto diets are often low in fiber, the essential ingredient for helping us “do the doo,” found in carbohydrates, especially green things and other veggies. These supplements contain Medium Chain Triglycerides, which can function as a quick energy source since the body quickly digests these. The best way to bring back balance to your gut microbiota is to increase the good bacteria in your intestines. While this option can undoubtedly curb your sugar cravings, you should know that such food items contain sugar alcohols. These nutrients get fermented and may cause bloating and gas. The best way to identify this is through trial and error: Another great idea is to visit your doctor and undergo a comprehensive allergy test. Keto wind is one of the most common keto diet side effects. Copyright © 2021 | A Ballen Blogger Website 702-917-0755. *** The owners of this website might also receive affiliate commission from third party networks for sharing products related to the supplements and the content on the website. When you’re on a low carb diet like the keto diet, the levels of carbohydrate-digesting enzymes drop. This is because the food items you’re allowed to eat on the ketogenic diet are different from those of other types of diet. Too much of these sugar alcohols can also cause bloating and stomach upset. Let’s take a look at each and why they may cause keto bloating: Sometimes, you have to check on the unhealthy food for your keto diet. As mentioned, you should also watch out for your fiber intake, so you shouldn’t completely eliminate these food items in your diet. However, changes in your dietary intake can disrupt your intestine ecosystem, paving the way for an increase in harmful bacteria. Just when I thought I had it all figured out…I start having stomach cramps, gas, bloating etc. When you’re having issues with your digestive system, the first thing that would come to mind would be fiber. We know it’s making things difficult for you to determine what actions you need to take to address the side effects you’re feeling. Carbohydrates can be a major contributing factor to flatulence due to the fermentation that occurs during the digestive process. While there’s no doubt that these oils are incredibly beneficial, consuming them in large amounts can be counterproductive as it may bring about side effects such as cramping, bloating, gassiness, and diarrhea. The keto diet is indeed working to help you lose weight. Lack of hydration may lead to fermentation, which causes bloating. Specially because of giving up all those carbs your body is used to for a long time. Because of this, sugar alcohols are partially resistant to digestion, so the body processes them the same way it metabolizes dietary fiber. Another potential bloating remedy could be found in keto-approved, naturally probiotic foods. However, some research studies associate leaky gut syndrome with gut microflora changes related to a high-fat diet. The recommended intake is only 4 to 7 tablespoons of MCT oil per day. According to Shauna Sacco, MS, RDN, calculate 75% of your body weight, and drink many ounces of water per day. Afterward, reintroduce these food items one by one. A true ketogenic diet has a very high percentage of fat—far more than to which the average person’s digestive system is accustomed. You’ve finally cut off carbohydrates from your diet, and now, the weighing scale says that you’ve lost a few pounds. It is normal to experience keto bloating especially during the early stages of the ketogenic diet. If you’re a sweet tooth, you’ve most likely restored to keto desserts to satisfy your cravings, are we right? The human body has 3-5 pounds of bacteria from the head to the toes that make up their microbiome. Boost your fiber intake (but only within the recommended consumption). Unfortunately, the things that make this high fat diet effective are also why it comes with plenty of side effects. Leanne Vogel is the author of Healthy Pursuit. The solution is pretty simple—cut off the food item that you have a sensitivity to. There’s nothing wrong with consuming sugar alcohols from time to time, but you have to keep your intake in moderation.