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Is Keto Dangerous For Digestive Health
Everyone knows that constipation is uncomfortable for sure, but can it harm your health? Aside from the risk of hemorrhoids due to constipation, the issue is that constipation is simply a sign that somethings off in your body, says Albenberg.
Then theres the potential issue that changing your diet may affect your gut microbiome, the vast network of microorganisms in your digestive tract, which has been linked to immune and metabolic function, and may play a role in disease prevention or progression, according to a review published in January 2016 in the journal Current Opinion in Gastroenterology. Research in animals, and some human data, shows that high fat diets lead to fairly rapid and significant changes in the microbiome. Yet we dont necessarily know what that means for long-term health, says Albenberg. There is also an indication that these changes may be associated with increased inflammation, but it hasnt been found to directly cause inflammation, she adds.
Adding to the complexity is that, in the context of epilepsy, its because of these alterations in the microbiome that keto may help reduce the frequency of seizures, notes a preliminary study published in May 2018 in the journal Cell that observed these effects on mice. Meaning in certain contexts and when medically appropriate, these changes can actually be helpful, says Albenberg. But many people today who are trying keto arent doing it as part of a seizure disorder treatment.
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Cheating On Your Diet
In most cases, bloating is usually worse during the induction phase of the keto diet. Its part and parcel of keto flu. Keto flu is the result of your body making the switch from using carbs for energy to using fat and ketones. Also known as keto induction, keto flu can last anywhere from a few days to 1-2 weeks. However, once it has passed, your keto flu symptoms will disappear, and that includes bloating.
If you cheat on your diet and eat carbs, you will kick yourself out of ketosis, and this may trigger a new bout of keto flu and that means more bloating. Even just one cheat or treat is enough to disrupt ketosis.
The fix: Dont cheat on keto! Like any diet, keto only works if you stick with it. However, unlike most diets, even a small cheat can derail your progress for several days. It can take that long to get back into ketosis. Cheating is absolutely not worth it on a Ketogenic diet.
Reason #3 You Cheated And Carbed Up
Carbohydrates can be quite addictive . Their effects on the central nervous system are powerful enough to make eating more than you planned.
But the biggest problem with overeating on carbs when you’ve been on a keto diet is that, not only will it kick you out of ketosis, it will also leave you feeling bloated.
The reason carbing up on keto causes bloating has most likely to do with adaptability. It takes time for your body to adapt to keto, and it takes just as much for it to revert back to fueling on carbohydrates. Below, I explain why this is so.
Scientists have discovered that pancreatic and intestinal enzymes change in response to macronutrient intake . In other words, the levels of carbohydrate-digesting enzymes, like amylase and maltase, drop in response to low-carb diets.
Without enough enzymes to digest carbohydrates, more reach the colon to be fermented, leading to excess gas production and bloating. So, what you are experiencing is, in fact, temporary carb intolerance .
Another problem with carbups is fluid retention. Many people falsely refer to this as bloating . However, fluid retention is a completely different condition to bloating and is often referred to as edema.
Edema is characterized by swelling and puffiness in the face and extremities. When mild, edema is not a sign of anything serious and is, in fact, quite common, especially following carbups.
To treat carbup bloating, there are two things you can do: cut back on carbs and take electrolytes.
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When To See A Doctor
Before making any significant lifestyle or dietary changes, it is always worth consulting with a healthcare professional.
Anyone who is experiencing diarrhea that is severe or lasts longer than a week should consult their doctor.
Similarly, if constipation is long lasting or extremely painful, it is best to seek medical attention.
For most people, following an extreme diet such as the keto diet is not necessary for weight loss or to improve health.
People interested in trying a low carb diet may wish to consider working with a qualified dietitian to see what dietary changes would work best for their lifestyle. Less restrictive dietary patterns can often produce similar benefits without the risk of uncomfortable side effects.
Also Check: Keto Diet And Bowel Movements
How Can I Relieve Bloating Fast
For constipation, make sure youre drinking enough water, then consider supplementing with some magnesium oxide or citrate, psyllium husks, or inulin. For gas and distension, try walking or gentle yoga poses like childs pose. For longer-term relief, experiment to see if specific foods are giving you trouble.
Tips To Relieve Symptoms
If someone on the keto diet is experiencing GI problems, they can try to relieve the symptoms by:
- Eating more fiber:Fiber can help relieve constipation or diarrhea. Greens, cucumber, broccoli, and cabbage are some high fiber foods that are suitable as part of a keto diet.
- Eating less dairy: As whole dairy products are high in fat, people starting on a keto diet may consume more of these than they previously did. This dietary change may reveal an intolerance to dairy, common symptoms of which are diarrhea, bloating, and gas.
- Easing into the diet: A sudden change in the diet may disrupt the GI bacteria. Easing into a keto diet by slowly reducing carbs and increasing fats may help the body adapt better.
- Staying hydrated: Drinking can help improve constipation. If a person is experiencing diarrhea, it is important to replace fluids. Drinking water and sugar-free electrolyte beverages can help replace these fluids and any lost electrolytes.
- Adding probiotics and prebiotics: Taking a probiotic supplement or increasing the intake of probiotic- and prebiotic-rich foods may effectively support the gut bacteria during a keto diet. Doing this may
Recommended Reading: How Long Does Keto Diarrhea Last
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- American Diabetes Association February 3, 2007 Mitchell Mudra, Nacide Ercan-Fang, Litao Zhong, MD, PHD Julie Furne, and Michael Levitt, MD12Address correspondence and reprint requests to Michael Levitt, MD, Research Office, Minneapolis VAMC, 1 Veterans Dr., Minneapolis, MN 55414
- Journal of Drug and Food Analysis December 01, 2017
- BMC Administration of mulberry leaves maintains pancreatic -cell mass in obese/type 2 diabetes mellitus mouse model https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-020-02933-4
- IJBCP Assessment of Morus alba leaves extract for anti-psychotic effect in rats https://www.ijbcp.com/index.php/ijbcp/article/view/3587
- Nutritional Management of DiabetesA Critical Review Pramila Chaubey, … Ashish K. Singh, in Bioactive Food as Dietary Interventions for Diabetes , 2019
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What Happens When You Eat Fodmaps
Many FODMAPs pass through the digestive tract unchanged. In this case, they are considered dietary fiber, which simply means that they will increase your fiber intake. However, some FODMAPs don’t function this way. Instead, they cause side effects like constipation and bloating. This is especially true for those with food sensitivities to things like fructose, lactose, and carbs in general.
When FODMAPs arrive at the colon, they ferment and become fuel for gut bacteria. Although your body needs plenty of healthy microbes, the types of bacteria that feed on FODMAPs are not the kind you want. Friendly gut microbes produce methane gas. However, the microbes that feed on FODMAPs produce hydrogen gas.Hydrogen is a major cause of bloating, constipation, cramps, and abdominal pain. Excessive hydrogen can cause the gut to distend and make your weight loss efforts seem in vain.
On top of FODMAPs causing constipation, they can also cause diarrhea. This is because FODMAPs are osmotically activemeaning they draw water into your intestines, which can cause diarrhea. Many scientists also believe that FODMAPs are major contributors to digestive tract issue like irritable bowel syndrome. So if you’re having issues with your gut health, stay away from all high-FODMAP foods.
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What Foods Should Be Avoided With Sibo
Allow your gut to heal by staying away from these foods that worsen SIBO symptoms:
- Cruciferous vegetables like broccoli and brussels sprouts
- Processed foods in general
Keeping a food diary can be very helpful for identifying specific foods that contribute to SIBO symptoms. Based on your observations, you can create a keto low-FODMAP meal plan that works just for you.
Why Does Ketosis Dehydrate
Transitioning to keto means we are moving from using glycogen and carbs to using fat and ketones. There are two reasons this dehydrates us.
1) One of the main inefficiencies with glycogen and carbs is that it must be stored with water. It takes 4 grams of water to store a gram of glycogen. As you run through your glycogen you will lose tons of water .
2) High insulin levels cause water retention by inhibiting sodium excretion. The keto diet lowers insulin levels, allowing excess fluid to be released.
Add these together, and we have the symptom of stomach pain. Other symptoms will include headaches, lethargy, nausea, brain fog and low motivation.
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