Keto Zone Blog

Causes of Keto Constipation Plus 5 Simple Solutions

Causes of Keto Diet Constipation

It’s not a fun topic to talk about or deal with: constipation on the keto diet. But thankfully, we have some simple remedies to make any digestive woes a thing of the past.

Some people who start the ketogenic diet temporarily deal with abnormal bowel movements. In other words, things may not move along as quickly they’re supposed to.

This can be frustrating for sure—but with the right tweaks, you can not only eliminate keto constipation issues but make your digestive health better than ever!

Why Does Constipation Happen on a Keto Diet?

The ketogenic diet is extremely healthy, but there are a few main reasons why constipation can be a problem:

  • Keto limits common high-fiber foods like whole grains and foods with high water contents like fruits and high-carb or high-starch vegetables.
  • The large increase of protein and fats, while great for your health, can temporarily increase the risk of constipation.
  • Plus, in ketosis, your body loses more water as it burns up your carb stores and makes ketones.

When your body doesn’t get enough fluid, your colon pulls extra from your stools. This can slow things down in your gut and cause constipation.

5 Quick Ways to Handle Keto Constipation

1. Eat More Keto-Friendly Whole Foods

Vegetables and keto-friendly plant foods make up your fiber sources on the ketogenic diet. Eat plenty of:

  • Keto diet vegetables, especially leafy greens, herbs, onions, garlic, and leeks
  • Keto-friendly plant-based fats like olives, avocados, low-carb nuts, and seeds
  • Fermented foods like sauerkraut, kimchi, and pickles for probiotic bacteria and prebiotic fiber
  • Berries like blueberries, raspberries, or strawberries in very limited amounts (track the carbs carefully!)
2. Loosen Things Up with MCT Oil

Medium-chain triglycerides in MCT oil or coconut oil are some of the best natural “laxatives” and great for fighting keto constipation.

Add Keto Zone MCT Oil Powder to warm water or put it in your coffee or smoothies.

3. Drink Plenty of Water

Adequate hydration helps maintain normal bowel functions.

The combination of water and fiber from food helps sweep your digestive tract to keep everything working properly.

So, drink, drink, drink that water! Have some with every meal and always carry water around with you during the day.

Don’t like plain water or have trouble drinking it? Try adding a quick squeeze (just a squeeze!) of lemon or lime juice for flavor.

Some Keto Zone members also drink Smooth Move tea, which has several natural herbs for fighting constipation.

4. Increase Fiber with Supplements

If you struggle to get fiber from the keto foods mentioned above or just want some extra insurance, add some keto fiber supplements to your routine like:

  • Psyllium husk, a soluble fiber that swells during contact with water to help waste move through your gut. Use in supplement form with meals or use psyllium powder as a low-carb replacement for flour in baking recipes.
  • Chia or flax seeds added to meals, smoothies, or MCT oil powder. Try Living Chia with Probiotics, which also support healthy digestion.
  • Magnesium, which can relax your bowels and move more water into your colon.

You can also make the Seed Bread from the Keto Zone Diet book, which contains psyllium flour and fiber-rich seeds.

5. Last Resort: Increase Carbs Slightly

The above advice should ease your constipation concerns—but if you’re still struggling or the problem gets too extreme, consider slightly and temporarily increasing your intake of high-fiber carb foods until things improve.

As long as you’re eating plenty of low-carb vegetables and healthy fats, staying hydrated all day, and utilizing high-quality supplements occasionally, a healthy digestion on keto shouldn’t be a problem for long.






  1. Salt water has the ability to counteract constipation so if you find yourself visited by the keto/poop gremlin, drop a dash of salt into a glass of water twice a day and drink it an hour or so before eating when your stomach is empty.


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