Constipated.. Don't know why!?

#1

Hi guys, new to the forum…

So I’ve been ketogenic for just short of 2 years now, I’m pretty strict with it… On average theres maybe 1 cheat day a month but thats about it.

As I’m sure is the same with most people, I’ve experienced a long list of improvements to my health and quality of life thanks to to the ketogenic diet, one of which being my digestion. However, the past 2 weeks or so I’ve been a bit constipated and I can’t work out why. Apologies for the details, but prior to this I was very regular, with 2 smooth bowel movements a day. At this moment in time I’m straining a lot with very little coming out. I kind of feel full all the time and struggling to finish my meals.

I haven’t changed what I eat, so I’m a bit stumped. My lifestyle hasn’t changed in any way.

Typically I’ll eat twice a day, Breakfast is usually 2 fried eggs, lots of green veg, with lamb chops or some other kind of fatty meat, organ meat or fish. My evening meal is usually the same, just minus the eggs. On some days I may have some cheese with pate or chorizo as a snack around mid-day, most days I’ll have an avocado as well. I’ll drink maybe 3 black coffees a day and a few litres of filtered water. Everything cooked with MCT oil or Olive oil.

I exercise 4-5 times a week, heavy weights mixed with a day of interval training, I also do a lot of walking and have a physical job.

Anyone have any ideas?

#2

How’s your salt? Constipatition is on Phinneys list of not enough salt symptoms.

#3

Interesting, hadn’t considered that but now you mention it I have been getting some cramps lately which may suggest lack of salt.

I season all the meat and fish I eat so I assumed that would give me enough salt. I may start adding some Himalayan salt to my food for a few days and see if that helps.

Thanks for your reply :+1:

(Evan) #4

Salt is a huge reason for constipation another thing you can try is magnesium citrate start on a low dose like 100mg a day

#5

Thanks Evan, definitely gonna try it out starting today, will order some magnesium too. I’ll report back in a week or so.

(Kel Ta) #6

The body can become more sensitive to the diuretic effects of caffeine when the diet changes and of course in a truly ketogenic state the kidneys will throw off more electrolyte leading to a potential deficit of electrolyte, salt included. Therefore consider introducing complete electrolyte that includes salt, potassium and magnesium with water at night. I use magnesium potassium aspartate at night. Magnesium helps with sleep but also bowel movements. Good luck!

(Rodney Gravitter) #7

I had the same issues not log ago. One of the most awkward experiences of my life…I up’d my magnesium to about 600-800 mg a day, which may sound like a lot but if your training often like you are, you’ll burn though it quick. I also increased my salt and sodium (Chicken Broth or Chicken Bone Broth is great too). Nothing extreme just get a high quality salt and salt regularly…

While that was not an instant fix as it took about 5 or 6 days until my stools softened up but during that time I took a stool softer to support.

Hope things are working out for you now. Supplements to help Constipation and Cramping

#8

Thanks again for the replies,

I can gladly report that after adding ZMA (Zinc & Magnesium) supplement and adding himalyan salt to my food and water my issue has been resolved. Seems to have improved my energy levels too which is good.

Always used to take ZMA but stopped after deciding not to use supplements anymore… Seems that ZMA (or magnesium alone) is a necessary supplement for me.