Keto constipation- need a reliable cure, and could dairy be a culprit?

(Lauren ) #1

Sorry, I have searched through the forums but can’t find a thread specifically on ‘constipation’- if there is one please link it that would be fab!

Have been following keto for almost 3 weeks, and now suffering from constipation (4 days and counting!)

I get constipated often, the last 2 severe episodes appeared to be caused by antibiotics 1 (now taking probiotics and apple cider vinegar) and I think there other severe episode was caused by milk whey protein shakes. I have always thought I was lactose intolerant (drink facto free milk) but I have been eating a reasonable amount of cheese on this diet and not feeling sick from it, in fact I never never felt better than I have on this diet!! It’s just the constipation.

I am not taking any supplements other than the probiotics, and don’t really want to take out any cheese or dairy products as it would massively cut down my food options! But if I have too… :frowning2:

Ideas?

(jilliangordona) #2

Magnesium!!! It will change your life :). This was the solution for me and many others on the forum

Also make sure you are getting plenty of water.

(James storie) #3

Well for one eat more cruciferous vegetables like Cabbage and broccoli and spinach. You could also start taking magnesium, you may be deficient. The proper amount will keep things moving along nicely without disaster pants! But increase slowly. Also, make sure you are eating enough fat and staying hydrated.

(Lauren ) #4

Oh brilliant, thank you all. I couldn’t be drinking more water, but I’ll definitely get some magnesium supplementation. Should it be magnesium citrate pills, or some other type of magnesium?

(jilliangordona) #5

I take magnesium citrate pills, but others on the forum have other ways of getting it! I would do a search of “magnesium,” I believe there are a few other posts with more info.

Best of luck!

(James storie) #6

I take magnesium citrate, it’s the best that I can find locally without unnecessary fillers. I get them at Walmart.

(Dany Bolduc) #7

Things that can help

  •      Making sure you get plenty of fluids

  •      Making sure you get plenty of fats (and not overdoing proteins)

  •      Add ½ tea spoon per day of psyllium husk (a dietary fiber) to your diet

  •      Add a magnesium supplement to your diet
(Lauren ) #8

Fantastic. Will do all of the above, thanks to you all!

Oh…and I just realised there IS a ‘search’ button on here. Lol. What a bimbo.

Thanks :smile:

(Kim Hodge) #9

What Dany said!

(eat more) #10

citrate is best…the citrate pulls the water into your intestines helping to get things moving :slight_smile:

(Todd Allen) #11

I use magnesium citrate powder which is less expensive and gives full control of dosing. And surprisingly I find when added to soups, stews and sauces it actually improves the taste and texture.

(James storie) #12

Cool, I’m going to have to look th I s up on amazon!

(matt ) #13

Don’t go out the first time you try magnesium citrate as it can lead to disaster pants.

#14

Make sure you get enough salt as well, it helps with overall hydration and you need more than you think you do on keto. It made a huge difference to my digestive happiness just upping my daily salt intake.

(Tracy) #15

I don’t know how you’re making out, but I have tried every suggestion out there to no avail. I was actually jealous of people who got “disaster pants” from magnesium! LOL! Recently I started paying really close attention to my sodium intake, and after a week of trying to get the recommended 5000 mg of sodium daily, I have found some relief. This has been going on for over 4 months. So, I hope you’ve found something that works for you; this is what finally worked for me.

(Jeff Hovel) #16

Amazon offers whole husk, husk powder and 500mg capsules. Do you take whole or the powder?

(Terence Dean) #17

If Sodium intake worked then it may be possible that people are just not drinking enough water. Try drinking a minimum of 2 litres a day, that’s 8 glasses of water. Sounds like a lot but if you spread it across the day its not too bad to adjust to. If your tap water tastes bad, invest in a water filter system, its worth it. This diet really seems to need it due to the lack of bulk we got from eating a lot of grains and bread.

(Jeannie Oliver) #18

Ummm, I don’t think I would do all of the above–at least not all at the same time. :thinking:

Colace, a stool softener, does it for me. And being aware of times when I am most susceptible to constipation, such as when doing something active outdoors, or when I travel. I actually get the store brand (docusate sodium 100 mg) at Target.’ I take it maybe once or twice a week.

I blame it on the fact that I’m not eating fruit and oatmeal, which were a major part of my diet in days gone by.

(karen) #19

My experience with psyllium husk (both on a keto diet and not): drink water. Drink more water. when you think you’re done, drink another glass. when I really drink enough water psyllium is a tremendous help. If I don’t … a baseball of rock hard poop that doesn’t want to leave me. OUCH.

(Terence Dean) #20

Well said, my wife is paying the price today for not drinking enough over the past few days. She hates drinking plain water, prefers to have herbal teas, etc but the problem is she doesn’t have enough of them. Its funny because we basically eat the same thing every day and the water intake is our only point of difference. I’m considering adding psyllium husks but have never used it, how effective is it? Is it the Keto equivalent of bran? I just read on the web that it can become a form a hard mass in the intestine and lead to a blockage if not enough water is taken in. Can cause nausea, intestinal cramps, gas and diarrhea if taken in excessive quantity. I don’t like the sound of that but does anyone confirm these symptoms?