While there are some potential issues to watch for with digestion and keto, they all have healthy fixes. This is true for any eating style.

Here are the potential (unnecessary) issues and benefits for digestion and keto zone eating, and how to fix any problems you encounter.

Digestion and Keto Concern #1: Low Fiber

When you remove most carbs from your diet, you also remove most of the fiber.

Fiber is necessary for healthy digestion and whole-body health.

Is Keto Zone a low fiber diet?

Of course, you could eat nothing but coconut oil and go into ketosis. This would be low fiber. It would also be unhealthy and unsatisfying.

Keto can be low-fiber. But, it certainly shouldn’t and doesn’t have to be. Like with any diet, it takes some proactive, healthy, eating choices to keep it well-rounded and fiber-full.

The Truth: When you follow Keto Zone recommendations, you’ll begin to replace low-fiber refined carbs with high-fiber vegetables (using cauliflower in place of rice), nuts (using almond flour in place of wheat), even high-fiber fats (avocados).

In fact, while those who eat the Standard American Diet typically consume less than the recommended 20+ grams (1), Keto Zone eaters can easily eat much more.

Digestion and Keto Concern #2: Keto Causes Constipation

Typically, if a diet or food is causing constipation, it’s not due to what’s been eliminated, but what’s been added.

Some people simply don’t digest certain foods well. This can be highly individual.

Foods that commonly cause constipation include:

• Nuts and Seeds – Anytime you go from eating very few nuts and seeds to eating everything with nuts and seeds, you risk digestion issues. If you’ve added nut flours, nut butter, nut fat bombs, and nut snacks rather suddenly, a may be a problem for you. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – For some people, red meat is simply difficult to digest. Most people who have slow digestion of red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Dairy can be another slow digester. In addition, up to 50% of American adults do not have sufficient lactase to break down the lactose in dairy products. So, if you’re eating more cream or cheese than ever, you may want to take a step back. Try using coconut products instead, and omit the cheese for 1-2 weeks. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Digestion and Keto Concern #3: Healthy Gut Bacteria Suffer on Keto

There are two ways healthy bacteria in the gut suffer:

1. They don’t get the prebiotic fibers they need to consume and proliferate.
2. They aren’t readily replaced with fermented live-bacteria-containing foods when needed.

This is actually not a problem on Keto if you proactively eat foods with soluble fiber and live bacteria. And, this is true for any diet.

It’s actually very easy to include prebiotic foods on Keto Zone, like avocados, vegetables, chia seeds, and more.

Next, there are many fermented foods that can be included in Keto Zone: Try Fermented Green Supremefood, Organic Red Supremefood, plain yogurt, Hydrolyzed Collagen with Probiotics, Inulin and Psyllium Husk Powder and more.

Digestion and Keto Concern #4: Keto Causes Dehydration

It’s true that hydration can become a bit tricky on Keto Zone due to the body’s changing use of electrolytes. But, this is mostly true during the initial phase, while getting into the Keto Zone.

To make sure you don’t become dehydrated while getting into the Keto Zone, you’ll want to consume water to thirst (usually ~64-80 oz. per day), add Instant Ketones any time you are re-entering the Keto Zone or feeling dehydrated, add extra sodium (add to meals throughout the day or drink broth), use a magnesium supplement, and add more fluids and sodium if exercising).

If you follow these tips, you can easily enter the Keto Zone without dehydration or constipation.

Benefits of Digestion and Keto Zone

1. Elimination of Foods that Cause Many Food Intolerances

On the flip side, if you’ve suffered from poor digestion or digestive issues on the Standard American Diet, Keto Zone can help.

Unfortunately, according to the National Institutes of Diabetes and Digestive and Kidney Diseases, 60-70 million Americans are affected by all digestive diseases (2).

That’s quite a lot of people.

Fortunately, Keto Zone eliminates many foods that cause intolerances, right off the bat.

For example, by eliminating gluten and wheat, many intolerances are resolved.

By including diets too high in fermentable carbs and using more low FODMAP foods, many issues are improved (3, 4).

What’s more, many Keto Zone eaters easily eliminate dairy, which can be another type of food that’s difficult to digest.

2. Reduction in Inflammation

In addition, Keto Zone can drastically reduce bodily inflammation. This helps because some digestive disorders are rooted in inflammation, such as Crohn’s disease and ulcerative colitis (5).

One 6-month study concluded a low-carb diet like Keto Zone decreased several markers of inflammation more than a low-fat diet (6).

In addition, reduced inflammation is great for whole-body health and wellness.

Steps to Ensure Healthy Digestion and Keto Together

1. Proactively Use High-Fiber Keto Zone Foods

Adding these foods daily will eliminate many digestion issues, and provide 20+ grams of fiber:

• 3 servings of vegetables (6-10 grams of fiber) including greens
• ¼ cup nuts or 2 tablespoons nut meal (4 grams fiber) in place of refined flours and snacks (if tolerated)
• 2 tablespoons of seeds such as hemp heart seeds (4 grams fiber)
• 2 tablespoons chia seeds, like Living Chia with Probiotics, per day using recipes, like overnight chia “oatmeal” or chia pudding (8 grams fiber)
• 1/2 avocado per day (5 grams fiber)

2. Add Inulin and Psyllium Husk with Fiber Zone

You can also add fiber supplements like Inulin and Psyllium Husk. In fact, inulin is a key ingredient in Keto Zone MCT Oil Powder, and it provides many health benefits.

For example, one 4-week study found that 15 grams of inulin per day improved constipation in older adults (7).

Inulin promotes healthy gut bacteria balance and stimulates the growth of beneficial bacteria. When beneficial bacteria proliferate, yeast overgrowth is inhibited, digestion improves, and the immune system is supported (8, 9).

BONUS: If you have a difficult time getting enough fiber, there’s now a Keto Zone product to help. Try Fiber Zone. It’s formulated with psyllium husk and inulin and will support health, as described above, in an easy-to-take powdered supplement.

3. Stay Hydrated

As noted above, it’s important to stay hydrated on Keto Zone. Make sure to consume enough water, and especially while getting into the Keto Zone, add electrolytes and Instant Ketones.

4. Make Note and Avoid Foods That Constipate You

While this one seems obvious, it’s often overlooked. It’s not always what you’re missing in a diet that constipates, but what you’re eating. Try to document your diet and your issues, and find the culprit.

5. Try Adding any of these Pro-Digestion Keto Zone Foods

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (10) and the frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks, such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

As with any style of eating, some people are simply going to have to work harder to make sure digestion is working well. Keto Zone is no exception.

You can optimize digestion and Keto Zone eating by proactively eating prebiotic foods, fermented foods, hydrating well, identifying foods that constipate, getting enough fiber, and more.

Don’t let poor digestion get you down. Improve your digestion with Keto Zone.

The post The Facts About Digestion and Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

Luckily, Ketone Zone can help you fight constipation.

How?

First, learn what does and doesn’t cause constipation for most people.

Then, figure out your own culprits by eliminating and re-adding foods and supplements.

Here’s what causes constipation, diet’s effect, and how you can fight constipation with Keto Zone.

Does Keto Cause Constipation?

Any google search of constipation will suggest you lack of fiber in your body.

But is this true?

Many individuals on high-fiber diets, whether vegetarian, paleo or otherwise, also suffer from constipation.

In fact, it seems to be a bigger issue with gut health itself, rather than a specific diet.

In fact, there have actually been studies showing dietary fiber causes constipation (1).  You can take this with a grain of salt, of course, because some people respond well to increasing fiber. But, it’s not an absolute certainty, like it’s made out to be.

Why Am I Constipated on Keto?

If your bowel movement was regular before keto, and you’re now constipated, it’s likely due to a certain food you’ve added, instead of not a lack of fiber.  Meats and most proteins are completely broken down, digested, and absorbed. So meats aren’t foods that increase the bulk of bowel movements.

Insoluble fiber, on the other hand, isn’t completely broken down by humans. Unlike animals, we don’t have enough enzymes to break them down and use them for energy. On the bright side, it can keep our guts strong. But, too much, or too many changes therewithin, can cause constipation.

Of note, there are two kinds of fiber: 1) Insoluble fiber is the type we can’t break down. It’s eliminated. 2) Soluble fiber actually promotes healing in damaged guts, gently increases fecal bulk, and is the better choice when used therapeutically.

So what’s the issue?

Many Keto Zone eaters become very concerned about fiber, and they can go overboard with nuts, seeds, and low-carbohydrate vegetables. All of these can be good, but they can also constipate.

For others, constipation is caused by an increase in red meat (red meat is not undigested, it can just be slow), or full-fat dairy.

If there’s one thing that’s sure, digestion is a very individual situation.

Fight Constipation with Keto Zone

Find the Offender 

If you’ve added any of the following foods, whether for Keto Zone eating or otherwise, try decreasing them or making substitutions. Potential constipation causes:

• Nuts and Seeds – Eating way more nuts and seeds than you used to? This is likely part (or all) of the problem. Try omitting them for 2-3 days and see if it helps. Then, if you want to reintroduce, do so one at a time. Try sprouted nuts and seeds, or nut/seed butter instead of whole.
• Red Meat – Most people who have slow digestion with red meat, know it. It doesn’t matter if they’re keto or not, this has been an issue for them most of their lives. To resolve, decrease red meat and try poultry and fish instead.
• Full-Fat Dairy and Cheese – Are you eating more cream or cheese than ever? If so, try using coconut products instead, and omit cheese. A good substitution in meals is avocados. Obviously, they don’t taste the same or melt. But, when you use sliced avocados or Keto Zone Guacamole over a taco bowl, rather than cheese, the richness and creaminess is a great substitution and you likely won’t miss the cheese.

Identify any Foods You’re Missing That Previously Promoted Good Digestion

If eliminating a food from your diet is in fact, the reason for constipation, replace it with a similar food:

• Missing fruit? Choose Keto Zone vegetables instead. You’ll get similar nutrients without the carbohydrates.
• Missing grains? Try adding daily chia, whether in overnight chia “oatmeal” or chia pudding, or try Living Chia with Probiotics.
• Missing yogurt? Try making daily chia pudding and adding 1 scoop Fermented Red Supremefood.

Add Non-Fiber Nutrients that Promote Healthy Digestion

For many people, it’s simply an unhealthy gut that is the issue. It may be from antibiotic use or antibiotics in foods. It may be from a diet full of processed foods.

No matter the reasons, there are many proven non-fiber foods that promote gut health and healing.

• Probiotics and Fermented Foods – Antibiotics and unhealthy lifestyles can destroy colonies of healthy bacteria in your small intestine. You can add them back with probiotic supplements and fermented foods or powders. In fact, most adults with chronic constipation have fewer probiotic colonies than those with healthy digestion. Probiotics can improve gut motility (2) and frequency of bowel movements.
• L-Glutamine – This amino acids is a food source for gut cells, and can improve symptoms of irritable bowel syndrome, constipation, and other digestive ailments.
• Collagen – Type II collagen, found in high-quality collagen powders made from bovine or chicken, can improve the structure of the digestive walls and tissues. This can promote overall digestive health.
• Soluble Fiber – One-hundred percent soluble fiber promotes regularity and is typically very well tolerated. However, it’s usually not found in natural foods. These are a combination of insoluble fiber and soluble fiber. Usually, 100% soluble fiber needs to be consumed via supplemental powders. It also acts as a prebiotic (3).
• Fluids – Even mild dehydration can increase the risk of constipation. In fact, increasing daily fluid intake can completely improve digestion and regularity in some (4).
• Magnesium – Among its many benefits, magnesium promotes regular bowel movements. In fact, it’s speculated that many who suffer from constipation are deficient in magnesium.
• Warm Drinks such as Coffee and Tea – Tea and coffee have natural chemical laxative effects and stimulates bowel movement and relaxes digestive smooth muscle with warmth.

Bottom Line

Constipation is often the result of an unhealthy gut or one that needs healing. Whether this has been a chronic problem for you or not, you can fight it with Keto Zone eating plans and supplements. By systematically figuring out the issue and applying the remedy, you can be regular and healthy.

The post Fight Constipation with Keto Zone appeared first on Keto Zone® | Dr. Don Colbert, MD.

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.

References

articles.mercola.com/…/organic-psyllium-husk.aspx

healthline.com/…/magnesium-for-citrate-constipation

The post Causes of Keto Constipation Plus 5 Simple Solutions appeared first on Keto Zone® | Dr. Don Colbert, MD.