Keto and constipation. How to fix this problem?

Constipation on keto, are you having problems with this?

I personally do not have any problems with constipation, but my wife and a couple of her friends do and so I thought that I would do some research to try to get to the bottom of it.

My wife has always had problems with constipation in the past and even more now on the keto diet.

The problem with constipation is that there is usually not a quick fix for this. There may be a number of things that you can do to improve your constipation. It is going to be a matter of trying them out and eeing which one(s) will work best for you.

There are two kinds of fiber, soluble fiber and insoluble fiber.

Soluble fiber is in foods like oatmeal. They retain a lot of water and help the stool move easier through the digestive system.

Insoluble fiber are the ones most eaten on the keto diet. These are not digested in the human body.

On keto it is very difficult to get soluble fiber. Soluble fiber is mostly in starchy foods.

In this article you can find many solutions and try them out to see if it can help you with your constipation on keto.

Is it a lack of fiber?

According to my research constipation on keto is NOT because a lack of fiber. Most fibers consumed from vegetables are insoluble. Adding more fiber will only make you more constipated.

When eating vegetables, you should notice which one’s make you feel bloated and constipated. When changing a diet as radical as the keto diet the microbes in your gut have to become adapted to all the fiber that you are now eating. It can become overwhelming for the microbes.

Sometimes to find out which vegetables are making you constipated, you are going to have to pay attention and maybe change some hard to digest vegetables to easier digestable vegetables like lettuce and spinach.

Some people just can’t deal with vegetables like broccoli, kale and cabbage because they are cruciferous vegetables which contain raffinose ( a sugar that remains undigested until bacteria in your gut ferment it) . This fermentation produces gas and in turn make you feel bloated and uncomfortable.

Some people that can eat broccoli, can not eat cabbage and sometimes it is the other way around. You just have to test it out to see which one’s go best with your digestion.

A good alternative option is to eat more fermented vegetables like sauerkraut, pickles and kimchi. These are way easier to break down.


Many people are lactose intolerant and will bloat with some cheeses. You can also try to eliminate the cheese for a week and see if that helps. Eventhough cheese is very low in lactose.

Try goats and sheep cheese, these can be better digested than cow cheese.


Doing too many nuts, especially raw nuts can also lead to constipation. Again you can skip the nuts for a week and see if this will help.


On the keto diet you will lose a lot of water weight, especially in the beginning. Keep in mind that with losing the water, you will also lose a lot of electrolytes.

If you were someone that did not drink enough water before keto, it would be a good idea to start drinking more water.

In the second phase of digestion in the colon your body is still absorbing nutrients and water. When you are dehydrated your body will pull more water to help keep it hydrated and so drying out the digestive track even more.

Dehydration will lead to loss of the following topic.


Many people even before starting on a keto diet are deficient in minerals.

Minerals are very important to keep the body going.

Potassium helps with the contraction of the muscle tissue in our intestinal track. If we are deficient in potassium, the digestive track will not be able to move the food.

Magnesium helps with relaxing of the muscle tissue. Magnesium also helps relax the rectum so that you can actually go to the bathroom.

If we don’t have these minerals and we are dehydrated, it is going to be very hard on the digestive system.

What to eat to help digestion?

Getting more avocado into your diet can also be helpful. Avocado contains both soluble and insoluble fiber.

According to a study published in the journal of Clinical nutrition that suggest eating probiotics and prebiotics foods combined really helped with the frequency and ease of bowel movement, compared to adding only a probiotic or a prebiotic food.

probiotic foods:

  • sauerkraut
  • kimchi
  • pickles

prebiotic foods:

  • onions
  • garlic
  • asparagus
  • leek

You can add 1/4 teaspoon Himalayan salt in a gallon of water to help with the loss of electrolytes and minerals. Salt also helps with the retention of water.

Himalayan slat contains 98% sodium chloride and the rest consist out of trace minerals such as potassium, magnesium and calcium.

Does meat cause constipation?

Meat is one of the best digestible foods available.

If you are eating a lot of meat, because it is so digestible you will not have to go to the bathroom so frequently. A lot of people confuse this for being constipated. Your body just absorbs most of the meat and there is just almost nothing left to excrement (poop).

Not going to the bathroom once or twice a day or even every other day on keto is OK. Don’t be alarmed by this.

Fat and protein from meats are way easier to digest than vegetables.

But eating too much fat can also back up the gal bladder which in turn can also make you constipated.

Bile from the gallbladder is made up of 70% water. If we can not hold on to water in our bodies, we can not have enough bile to break down fat which can lead to constipation.

Which supplements to take for constipation?

Magnesium citrate is one of the best supplements you can take for bowl movement. Take a small dose everyday ans slowly increase the dose until desired effect. After that just keep that dosage. Take the magnesium citrate before bed. This can be very relaxing and also helps with nighttime muscle cramps.

Chia seeds for constipation.

I came across a video from the YouTube channel called Keto meets menopause. In there the lady adds a tablespoon of chia seeds ti her morning coffee.

When you make your (bullet proof) coffee, add a table spoon of chia seeds in there MIX WELL to avoid clumps. Let stand to absorb moisture. This according to her will help the digestive system have enough liquid for a good bowel movement.

Don’t drink coffee, there is also a great chia seed pudding recipe on Pinterest.

If you still have any concerns or questions be sure to leave them in the comment section so that if I know the answer I can get back to you A.S.A.P.

Thank you for reading.


6 thoughts on “Keto and constipation. How to fix this problem?

  1. I still have a lot of problem with constipation….It’s like my body knows when I’m trying out something new to poop. Haha
    Sometimes 1 tbs of coconut helps….but I’ll def try the magnesium as you suggested.

  2. Very interesting info here Sharriv. I wonder if you can tell me if it wise for a person with iron deficiency to go on a ketogenic diet.
    I too believe that staying well hydrated will make a difference with constipation. I salute you on your blog.
    Very insightful and well executed.

    1. Keto is a great diet for people with iron deficiency because you eat a lot of greens that have iron and also meats. I hope that you can start with the keto diet to reap the benefits.

  3. Thanks for the very informative article! I actually just had a patient the other day who is on the keto diet and had chronic constipation every since she started it. I was wondering if maybe it was all the cheese she ate in her diet but you are right that it could be a variety of things. I love your suggestions for foods that may aide in digestion and alleviate constipation. Thanks for the great information!

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