You may have heard that the ketogenic diet can help you lose weight, control blood sugar, and boost energy, but has anyone told you that one of the most common side effects in the early stages of ketosis is constipation ? Dr. Eric Berg analyzed two types of constipation in detail: one is for those with chronic constipation, and the other is for those who suddenly develop constipation after starting ketosis. The treatments for the two are completely different .
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🧠 It's important to distinguish between two types of constipation.
1. Chronic constipation (previously present before ketosis )
· It could be due to intestinal structural problems, such as colonic dilatation or peristaltic dysfunction.
· It is recommended to seek medical evaluation (such as a bowel scan ).
· Herbal laxatives can be used for short periods and are safer than toxin reflux.
· Simultaneously, it is supplemented with nutritional support such as probiotics, bile salts, potassium, and vitamin B1 .
2. Constipation after starting a ketogenic diet (caused by dietary changes )
· This is a "reaction during the adaptation period" and can be improved through dietary and nutritional adjustments.
· The following is Dr. Berg's recommended processing order 👇
✅ How to manage constipation after starting a ketogenic diet
1. Adjust vegetable intake
· If you're not used to 7-10 cups of vegetables a day at first , you can gradually increase it from 4 cups to 7 cups .
· Excessive fiber intake can overload gut microbiota, leading to constipation.
· Drink enough water after eating vegetables to prevent the fiber from absorbing water and causing intestinal dehydration .
2. Change the types of vegetables and processing methods.
· Some people are not suited to cruciferous vegetables (such as broccoli and cabbage ).
· You can replace it with easily digestible vegetables such as lettuce, celery, or asparagus.
· Try fermented vegetables (such as sauerkraut or kimchi) or vegetables prepared using a semi-steamed/semi-raw method to improve digestion .
3. Supplement with bile salts ( Purified Bile Salts )
· The ketogenic diet increases fat intake and bile salt requirements.
· Bile salts help break down fat and also lubricate the intestines , improving constipation.
4. Increase potassium intake
· Potassium helps with intestinal smooth muscle motility.
· Electrolyte powder or high-potassium foods (such as spinach and avocado ) can be used to supplement potassium intake.
5. Supplement with probiotics
· Helps break down fiber and improve gut microbiota
· It is recommended to choose strains that can withstand stomach acid to improve colonization rate and effectiveness .
6. Supplement with Vitamin B1
· Vitamin B1 helps with nerve conduction and promotes intestinal peristalsis ( peristalsis ).
· A deficiency in vitamin B1 can prevent the intestinal muscles from contracting properly, leading to constipation.
7. Use MCT oil (medium-chain fatty acids )
· MCT oil has a natural laxative effect and can be used for a short period of time to help with bowel movements.
· It also provides rapid energy, making it suitable for use in the early stages of a ketogenic diet.
🧾Conclusion: Constipation isn't necessarily a bad thing; knowing how to manage it is key to good health.
Hong Kong people lead busy lives and eat refined diets, leading to increasingly common intestinal problems. While the ketogenic diet is beneficial, constipation is not uncommon in the early stages . However, by adjusting vegetable intake, supplementing with bile salts and probiotics, these issues can be naturally improved without the need for laxatives .
Starting tonight, a spoonful of pickled cabbage, a glass of electrolyte water, and a vitamin B1 capsule will help set the tone for your gut, making your ketosis journey smoother! 💪🥬
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👉🏻： https://iherb.prf.hn/l/AJbglvd/
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YouTube source: https://www.youtube.com/watch?v=Kb1dyXMEoQU
YouTube Column: Dr. Berger in Chinese Health knowledge
