How to deal with ketogenic weight loss and constipation

Constipation during ketogenic weight loss can be alleviated by adjusting dietary fiber intake, supplementing water, moderate exercise, using probiotics, and short-term use of laxatives. Ketogenic diet may cause constipation due to factors such as a sudden decrease in carbohydrate intake, insufficient dietary fiber, and disrupted gut microbiota.

1. Adjust dietary fiber intake

Increase the intake of non starch vegetables such as broccoli and spinach, with a daily intake of no less than 300 grams, and choose low-carbon, high fiber foods such as flaxseed and chia seeds. Dietary fiber can increase fecal volume and promote intestinal peristalsis, but it should be noted that some high fiber foods may contain more carbohydrates and should be included in the daily carbohydrates.

2. Supplement Water

The daily water intake should reach 2000-3000 milliliters, especially when increasing dietary fiber, it is necessary to replenish water simultaneously. Insufficient water intake can lead to dry and clumped intestinal contents, exacerbating constipation symptoms. Drinking diluted salt water or adding lemon slices can help balance electrolytes.

3. Moderate exercise

Engage in moderate to low-intensity exercise such as brisk walking and yoga for at least 30 minutes daily to promote intestinal mechanical peristalsis. During exercise, abdominal muscle contraction can have a massage effect on the colon, accelerating the passage of feces. Avoid prolonged sitting and get up and move for 5 minutes every hour.

4. Use probiotics

to select probiotic preparations such as Bifidobacterium and lactobacillus, such as Peifeikang capsules and Lizhu Changle capsules, to regulate the balance of intestinal microbiota. Ketogenic diet may alter the structure of gut microbiota, and supplementing with probiotics can help restore normal intestinal peristalsis rhythm.

5. Short term use of laxatives

Under the guidance of a doctor, penetrating laxatives such as lactulose oral solution and polyethylene glycol 4000 powder can be used for a short period of time. This type of medication softens feces by increasing intestinal moisture, but it is not suitable for long-term use to avoid electrolyte imbalance or dependence. During the implementation of the ketogenic diet, it is necessary to monitor the frequency and characteristics of bowel movements. If constipation persists for more than one week or is accompanied by abdominal pain or bloody stools, timely medical attention should be sought. Daily clockwise abdominal massage can be performed to maintain a regular schedule and avoid excessive restriction of vegetable intake. During the transition period, the intake ratio of healthy fats such as avocado and nuts can be appropriately increased to help the intestines adapt to changes in dietary structure.