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We are going to be discussing a topic that may be unpleasant for some of you.
But so is constipation.
So let's just get this over with.
Anytime you make major changes to your diet, digestive stress is to be expected. The symptoms are typically quick to dissipate, but they can still be quite unpleasant. Here are a few ideas for how to avoid constipation alleviate the digestive upset you may experience when first switching over to a keto diet.
If you are switching from a Standard American Diet (high in carbs and processed foods), you are more likely to experience loose stool rather than constipation, due to the addition of more vegetables than you are use to eating. I would advise you to ease into adding more vegetables for the first couple of days, as vegetables are full of fiber. Also, start slow with your MCT oil in your morning drink. The recommended daily amount is 2 tablespoons. I would start with 1 teaspoon, and work your way up to 2 tablespoons.
If you do experience keto diet constipation, this may be caused if you are transitioning from a vegan diet. Just make sure you are still including plenty of veggies into your new diet and that should help alleviate any constipation. You should also make sure you are having 2 tablespoons of MCT oil in the morning. If you have never taken MCT oil, again, I would start with 1 teaspoon, and gradually increase.
A couple other things that are beneficial to your digestive system are eating fermented foods, such as kimchi or kefir, or drinking fermented drinks, such as kombucha.
Always drink a lot of water. That will help your digestion run smoothly.
If you are still having issues with constipation while on the keto diet, you can supplement with magnesium or probiotics.
After a couple of weeks at the most, your system should be running smoothly, and probably better than ever before. If its not, there may be some food irritants in your diet. Dairy, nuts and seeds, and eggs are common food sensitivities. You could try eliminating them for 2 weeks, and see if that makes any kind of a difference.
I hope this article helps to inform you on how to avoid constipation and avoid any unnecessary discomfort in your transition.
And remember, we are here to help you maintain an easy and convenient keto lifestyle. Which is why we have created Keto Meal Replacement. Keto Meal Replacement is the perfect keto meal for your digestive system. It contains beneficial pre-biotics, which helps your digestive system run smoothly by aiding the beneficial bacteria in your digestive system. It's also is an excellent source of natural fiber.