TMI: Ketosis/Constipation

by 564 · April 05, 2014 at 05:13 PM

Hi all,

I'm relatively new to paleo and shifted into ketosis over the weekend. I regularly take Swiss Kriss before going to bed and then take psyllium husks/probiotic capsules in the morning; still, I was constipated for three days.

So, my question: What should I eat (more of) to, er, reach regularity?

For the record, on an average day, I'll have a giant omelette FILLED with vegetables (lots of spinach, red onion, mushroom). I snack very lightly through the day if/when I feel like it, mostly on baby carrots or steamed vegetables. For dinner, I'll have grilled chicken or fish with an avocado and a massive pile of steamed greens (kale, asparagus, broccoli, spinach).

Any help is appreciated. Thanks!

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9 Replies

11251 · September 13, 2012 at 02:59 PM

Forget about fiber. Eat more fat. Drink more water, and you probably want to make sure you are getting enough salt.

You may have to go slowly on the fat, or you will go beyond regular.

I tend to add two tablespoons of ghee to my meal, unless it is already really fatty.

The only sort of good fiber is the stuff that your gut flora can eat, and you are probably getting enough of that from veggies.

298 · September 13, 2012 at 02:00 PM

Bowel changes are just part of the keto and fat adaption process. After a few weeks your body will settle into a new normal. For me i had alternating constipation and diarrhea.

Now things move along at a measured pace, but I have a lot less business to do when the time comes.

0 · April 05, 2014 at 05:09 PM

I had constipation for several weeks on a ketogenic diet, before finally realizing that somehow the diet had caused MAGNESIUM deficiency. I now take Natural Calm ionic magnesium everyday....and it works really well. In fact, if I miss a day, I notice that I won't have a bowel movement. Not the best to be dependant on something, but taking it definitely provides relief :-)

Here is an interesting link on mineral depletion:


841 · September 14, 2012 at 12:43 AM

My experience is to not think about the fibre, and just not go to the bathroom. It WILL come out, it's just taking it's time. Don't stress or do anything that will make it worse.

110 · September 13, 2012 at 10:51 PM

I had this problem, and added some fermented veggies to my diet - picked up some Kimchee at my local health foods store, and made some fermented radishes at home. Whether that made the difference, I don't know. I do know that my stomach felt better, things moved along at a more normal pace, and as some of the previous posters mentioned, there was less business to take care of in the long run.

1945 · September 13, 2012 at 09:41 PM

I went into ketosis and had the same problem, tried ALL of the solutions listed in this thread (except for Sisson's Primal Flora), and ended up in the hospital with a partial bowel obstruction. Be careful.

499 · September 13, 2012 at 08:17 PM

Something that really helped me was Mark Sisson's Primal Flora. They cost about $30 for a 30 day supply but have kept me regular while my body adapts to running on fat.If you're interested, here is the link: http://primalblueprint.com/products/Primal-Flora.html

100 · September 13, 2012 at 03:25 PM

Id say eat more fat and drink more water! What about coffee?

990 · September 13, 2012 at 03:04 PM

@August, totally agree - more fat to move things along - and drop the fibre supplements asap.

It's so common for peeps to forget to dial up the fats when they dial down the carbs - this is crucial!

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