Keto Constipation: Causes, Natural Cures & When to Take Action
If you’re on a ketogenic diet and struggling with keto constipation, you’re not alone. Many people experience sluggish digestion when they reduce their carbohydrate intake. Fortunately, there are practical, natural strategies to relieve this common side effect. In this guide, you’ll learn what causes constipation on keto and how to ease it safely and effectively.
In this article, you will discover:
Keto Constipation Cure #1: Eat More Veggies
If you’re suffering from digestive issues like constipation or diarrhea, likely that you’re not getting enough fiber, and fiber comes from vegetables on the keto diet.
It’s a common misconception that the keto diet consists of just meat and cheese. Yes, many veggies have carbs, but here’s the secret to getting tons of nutrient-rich veggies:
- There are plenty of naturally low-carb vegetables to choose from
- You count net carbs on a ketogenic diet and;
- Veggies are a great conduit for delicious fats like avocado, olive oil, and MCT oil
Net carbs are calculated by taking the total number of carbs per serving and subtracting the grams of fiber per serving.
Example: 1 cup of broccoli = 6 grams carbs – 2 grams fiber = 4 net carbs
And if you’re not into calculating net carbs, here’s an idea of some low-carb veggies to add to your meal plan:
- Greens
- Avocado
- Squash
- Bell peppers
- Eggplant
- Asparagus
- Broccoli
- Mushrooms
- Lettuce
- Green beans
- Cucumbers
- Celery
- Cabbage
- Radishes
Keto Constipation Cure #2: Add Key Minerals
In addition to constipation, many brand-new keto dieters find themselves experiencing fatigue, brain fog, and the dreaded keto flu. As you’re transitioning to using fat as fuel, you’ll inevitably experience some discomfort, but it doesn’t have to be debilitating.
One of the reasons you may not be feeling "regular" is a mineral imbalance. The keto diet can have a diuretic effect in the first week or so, which increases your excretion of key minerals like sodium, potassium, calcium, and magnesium.
To fix this, find a stevia-sweetened electrolyte supplement with magnesium, potassium, and calcium. Shoot for about 2,000-4,000mg of sodium, at least 300mg of magnesium, and 1,000mg of potassium per day to help alleviate constipation, fatigue, and other symptoms. One of our favorite mineral supplements is Natural Calm Plus Calcium. It comes in unflavored as well as Raspberry-Lemon versions, and it definitely "gets things moving" when you hit the right dose!
Frequently Asked Questions
How long does keto constipation usually last? For many people, it improves within a few weeks as the body adapts and hydration/fiber habits are optimized.
Can I use fiber supplements on keto? Yes — psyllium husk or other low-carb fiber supplements can help, but make sure to drink enough water so your stool doesn’t get harder.
Can low electrolytes (like magnesium) cause constipation on keto? Absolutely. Electrolyte imbalances are common and can slow gut motility. Supplementing or increasing dietary sources may help.
Are probiotics or fermented foods good for keto constipation? Yes. Probiotics support beneficial gut bacteria that help with digestion. Try adding fermented foods (like sauerkraut) or a probiotic supplement.
When should I talk to a doctor about my constipation? Consider seeing a healthcare provider if constipation lasts more than a few weeks, is painful, or if it’s accompanied by other symptoms like abdominal pain or weight loss.
UP NEXT: Not Losing Weight on Keto? 4 Common Reasons You're Not + Solutions
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