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Going on a ketogenic diet can be a great way to lose weight and improve your overall health. However, there are some potential side effects you should be aware of, including constipation and diarrhea. These issues are not uncommon, but they can be frustrating to deal with. In this article, we’ll take a closer look at why keto can make you constipated or give you diarrhea, and what you can do about it.

Constipation on the Keto Diet

One of the most common side effects of the keto diet is constipation. This is because the high-fat, low-carb nature of the diet can make it more difficult for your body to digest food and eliminate waste. Additionally, many keto-friendly foods are low in fiber, which can further contribute to constipation.

If you’re experiencing constipation on the keto diet, there are a few things you can do to help alleviate the issue. First and foremost, make sure you’re drinking plenty of water. Staying hydrated is important for maintaining healthy digestion. You may also want to consider adding more fiber-rich foods to your diet, such as leafy greens, nuts, and seeds. Finally, exercise can also help get things moving in your digestive system.

Diarrhea on the Keto Diet

On the flip side, some people on the keto diet may experience diarrhea. This is because the high-fat, low-carb nature of the diet can also cause changes in your gut microbiome, which can lead to an imbalance of bacteria and inflammation in the intestines. Additionally, some people may simply be sensitive to the high-fat content of the diet and experience diarrhea as a result.

If you’re experiencing diarrhea on the keto diet, there are a few things you can do to help alleviate the issue. First, make sure you’re getting enough electrolytes, specifically sodium, potassium and magnesium. These minerals can help support digestion and reduce inflammation in the gut. Additionally, you may want to consider easing into the keto diet more gradually, rather than jumping in headfirst. This can give your body time to adjust to the changes in your diet.

In conclusion, while the keto diet can be a great way to improve your health and lose weight, it’s important to be aware of potential side effects like constipation and diarrhea. By staying hydrated, eating plenty of fiber-rich foods, and ensuring you’re getting enough electrolytes, you can help alleviate these issues and continue to reap the benefits of the keto diet.

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