Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer

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Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer…
Fibrous Veggies/Fermented Foods: Not consuming enough fibrous vegetables and fermented foods is a problem that many have when switching to ketosis – consume more fatty meats and less vegetables, specifically non-starchy veggies with lots of fiber.

Fibrous Veggies: There are two types of fiber, soluble and insoluble, that can be used to treat and prevent constipation – Both types of fiber are essential for keeping your intestinal system running smoothly. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines; insoluble fiber adds bulk to your fecal material, which speeds up its passage through your gut and prevents that constipated feeling (1,2)

Prebiotics & Probiotics: Probiotics act as a barrier against harmful bacteria by coating the GI tract so that they compete directly with pathogens for space and nutrients. Space is important for bacteria, because before they can colonize and multiply they need to attach themselves to the gut wall lining. By taking a probiotic supplement, you’re making sure that the bad bacteria in your gut don’t grow to harmful levels, and by doing that you’ll reduce the chance of suffering from constipation (3)

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Study: A study published in the journal Clinical Nutrition found that taking the prebiotic FOS (fructooligosaccharides) with a multistrain probiotic formula containing Lactobacillus and Bifidobacterium strains increased the frequency of bowel movements, and improved stool consistency and constipation intensity in chronically constipated women when compared to those women taking a placebo (5)

Hydration: Lack of hydration can be a problem while in ketosis as the lack of carbs means you’ll retain less water – water keeps the food you eat moving along through your intestines and keeps your intestines smooth and flexible. Stools lose a great amount of bulk. This results to slower passage of stools down the colon, and therefore constipation (6)

Potassium: As you are holding onto less water when in ketosis, you’re excreting more minerals as well, specifically potassium. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move.
Magnesium: Magnesium plays a key role in muscle function, which is why it’s helpful for individuals who suffer from constipation. Your GI tract is one long muscle that must be healthy in order to produce consistent bowel movements – magnesium can help to relax intestinal muscles, allowing bowel movements to pass without issue. Magnesium is also known to attract water, so if you suffer from constipation attracting extra water to your digestive system can help loosen and free up stools. Because magnesium does attract water, it’s essential to drink plenty of water when taking magnesium for constipation – magnesium can lead to dehydration if you fail to drink an adequate amount of water with your supplement.

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1) How Fiber Helps Ease Constipation. (2011, December 9). Retrieved from
2) Does Fiber Relieve or Cause Constipation? A Critical Look. (2016, September 15). Retrieved from
3) How Probiotics Can Help With Constipation. (n.d.). Retrieved from
4) Probiotics + Prebiotics = Constipation Relief. (n.d.). Retrieved from
5) Rodríguez-Cabezas ME , et al. (n.d.). The combination of fructooligosaccharides and resistant starch shows prebiotic additive effects in rats. – PubMed – NCBI. Retrieved from
6) Water: A Fluid Way to Manage Constipation. (n.d.). Retrieved from
7) How to Use Magnesium Citrate for Constipation. (2016, April 7). Retrieved from
8) Dehydration and Constipation. (n.d.). Retrieved from


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26 thoughts on “Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer”

  1. Thanks for the info.. I m struggling with constipation and I’m doing a keto diet. I just bought some psyllium husk. Will see if this will help.

  2. man leave it u know this is too much
    being healthy shoukd not be that complicated
    how my ancients survived
    just eat in moderate level do ur sport sleep well and get stressed w/ world shit
    then u r good to go
    if u have here and there a bit of fat so what live urself
    my body my fat

  3. I think my issue was insoluable fibre..
    Coz when ever i eat certain food i run to the toilet… Thx thomas

  4. I haven't had any bowel movement for almost 4 days now. Shit!! I can't believe I just said that on a public forum.

  5. What to do about allergy to Psyllium seed husk for soluble fiber? How can you take FOS with your IBS?

  6. Jesus I’ve watched a video of u saying to eat a lot of meats for some reason I forgot and now u say here not to. I’m going back to listening to this other doc that talks about keto diet and intermittent fasting

  7. Keto is so complicated I swear. There is so much info to take in and after two years on it I still learn something new everyday. It can still be confusing to me.

  8. Stop complicating things! If you Eat a wholefood PLANT BASED DIET and not aFAT BASED diet like keto..then there'l be no more constipation..

  9. Would you recommend mixing pink salt with a small amount of iodized sea salt? I don't want to become iodine deficient.

  10. The Psyllium is not helping. Very frustrating! No one tells you FROM THE BEGINNING, be prepared for CONSTIPATION. Seems something is wrong with this Keto diet! If it's so healthy- WHY does it cause so many problems: Constipation, dehydration, headaches, mood swings, sluggishness. I guess just eating in portion sizes, but knock our sugar and bad carbs. People are making a lot of money off this. Are they really being honest…? You have to wonder! 🤔

  11. ur so genious ……u should read Holy Quran with understanding i m sure that u will discover noval things

  12. I add 1/8 tsp Himalayan Pink Salt to my green and herbal tea when I steep it in a cup. That plus 1 or 2 tsp of lime or lemon juice cuts the blandness. I also add 1/8 tsp of the salt to the grounds when I brew coffee. Either single cup full strength cold brew, or in my single serving stovetop espresso pot. Salt cuts the bitterness in coffee.

  13. So I started keto diet to be more “healthy” now I’m constipated, my poop is rock hard, and I developed my first hemorrhoid in my life. I felt better when I was overweight, now I’m miserable 😩😩

  14. Dam science class ? How about just a class in let’s eat this add this to your diet as in foods ???

  15. Now, I’m confused. 🤔I just read an article in Healthline and it was explained the opposite way. “As soluble fiber dissolves, it creates a gel that may improve digestion in a number of ways. Soluble fiber may reduce blood cholesterol and sugar. It helps your body improve blood control, which can aid in reducing your risk for diabetes. Insoluble fiber attracts water into your stool, making if softer and easier to pass with less strain on your bowel. Insoluble fiber can help promote bowel health and regularity.” —What’s the difference between soluble and insoluble fiber? By Taylor Norris, Updated on March 1, 2018

  16. A small avocado a day is great. For me. Each person can experiment and find what works best for their body.

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