Bloated on the keto diet? If you’ve been on a Ketogenic diet for a while, you might notice some common side effects such as a weight-loss stall, mental fogginess, constipation and bloat.
We all know that a low-carb lifestyle can sculpt off some serious body fat, but what do you do if you get bloated on the Keto Diet? These are top 5 reasons you’re experiencing bloating on your new diet:
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In the first couple weeks, you might have noticed some extreme weight-loss when jumping on that scale. This is due mostly to water leaving your body – not fat. A lot of keto foods have high sodium content which can lead to a diuretic effect. It’s very important to drink enough water on the keto diet to balance your sodium and water ratios.
Those 8 glasses of water they recommend? On a keto diet, you’ll need to drink those 8 glasses plus more! As your body burns the stored glycogen in your muscles, your body’s water stores will get depleted also. So drink up your water like it’s going out of style. Pretend it’s something else if it helps you down it quicker.
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You’ll also want to up your electrolytes. Avocados, mushrooms, spinach, and fish help with potassium levels as well as a daily multi-vitamin. I’ve researched a lot of different magnesium supplements, you need to find one that has the best absorption and highest potency.
If you want something to add to a drink to replenish your electrolytes on your keto diet, Keto Chow’s electrolyte drops, magnesium drops, and fasting drops have no sugar or additives which makes it perfect.
Powerade and Gatorade also makes a ZERO version of their sports drink with zero calories and less than 1 carbohydrate for a 12 ounce serving. Balancing your electrolytes and drinking enough water will help any keto flu side effects and will definitely reduce bloat.
2. Not enough fiber
Although fiber is a carbohydrate, it doesn’t count towards your keto diet recommended carb intake. You might see “net carbs” on a lot of recipes online. This is due to the fiber content. Now, you can’t eat green beans then a bowl of ice cream to negate the carbs. It doesn’t work that way!
Spinach, broccoli, and other leafy greens are loaded with fiber. Avocados are a keto dieter’s best friend for the fiber and good fat content. Want to meal prep some delicious chia muffins? Try this yummy super filling Keto Pumpkin Chia Muffins recipe with 3 grams of fiber and only 3 net carbohydrates per serving.
It may be necessary to supplement with psyllium husk powder. Add a teaspoon to a 8 ounce glass of water, let it “bloom” for about 5-10 minutes so it really scrubs your insides, and down it. It’s important to chase it with at least 8 ounces of additional plain water. Continue to drink enough water when increasing fiber intake so nothing gets “stuck.” Adding a probiotic supplement will also help your digestive tract and put the good bacteria back in your gut.
3. Cheating on your diet
In my opinion, cheating is absolutely not worth it. I think that’s why I’ve been able to stick to it for so long. I’m afraid of all the side effects of cheating! Bloating, upset stomach, headache, fatigue, and water weight-gain are just a few of the side effects you might experience if you cheat on your diet.
Plus, the psychological effect of letting yourself “have just one” can lead to having more than just one…until you’re completely knocked out of ketosis and you have to restart the process. If you absolutely must cheat like at a special occasion such as a wedding, let the carbs be the absolutely the best that money can buy. Make it worth it!
4. Too many sugar alcohols
As mentioned in my ketogenic diet pantry staples guide, sugar alcohols are a hot button topic. Consumed in moderation, keto desserts can help curb those sweets cravings. But is it doing more harm than good? Most hardcore keto-ers might argue that eating keto versions of junk food can lead to increased cravings, overeating, and not hitting your macros.
While these sweeteners are keto-friendly, there may be evidence that there is a psychological response to the taste of sweetness on your tongue. Check out this article about artificial sweeteners by Mark Sisson for more information. It can also cause bloat.
Try cutting out foods with sugar alcohols like maltitol and sorbitol and maybe even erythritol for a couple weeks to see if that helps your bloat. Sugar alcohols affect everyone differently so it’s a trial-and-error type situation. This article explains the effect of sugar alcohols in greater detail.
5. Allergens in your diet
If all else fails, try eliminating common allergens from your keto diet. These include peanuts, almonds, chocolate, cheese, and cream. Although these are staples, one of them might be causing your bloat.
This is another trial-and-error situation since everyone’s body reacts differently. If all of the above suggestions don’t help your bloat, the last resort is to go without eggs. Being one of the biggest staples, this can be hard to do, but it is doable!
Here are some great Keto recipes you might like:
- 25 Genius Quick & Easy Keto Snack Ideas
- 15 Great Quick & Easy Keto Lunch Ideas
- 50 Quick & Easy Keto Recipes You’ll Flip Over
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I read this article, and although it is quite informative, I am having a new, never felt issue of bloat. I have been keto off and on for 23 years, thus most recent since Jan 2, 2021. Keto keeps my arthritis pain at a tolerable level. I have never had the issue of bliating before, but NOW! whatever I eat causes me to bloat…even one bite of good for me food! It is getting old at this point…only beeg going on for about 3 weeks…help? 😔
Hi Arlene! Since you are a keto veteran, I probably won’t be able to offer any insight that you don’t already know, but I’ll do my best! Keep in mind that I am not a RD or a doctor, so if it keeps up, you might need to talk to a medical professional to diagnose your specific issue because it could just be gut health related. Any time that I plateau or bloat, it’s usually because I need to get back to basics and follow true keto. Yes I know, it’s not as fun. Make sure you are getting most of your carbs through leafy greens. Take a probiotic with prebiotics to keep your gut in check. Make sure to drink enough water. 8 glasses just isn’t enough on keto. Log your food daily to see what foods might be causing a problem. Make sure you are getting enough daily vitamins and minerals. Keto Chow has the best electrolyte solution with no added anything. I add a capful to my 32 oz Nalgene water bottle. Get in at least 2000 steps of walking each day. Contrary to popular belief, walking is just as good as running. And yoga is just as good as lifting weights! Keto on, friend, and please keep in touch through email. I would love to hear how you are doing in a few weeks!