Keto Constipation – Dr. Berg Explains Constipation on Keto Diet

Hey , guys .

In this video , I wanna talk about ketosis and constipation .

Now I wish it was , real cut and dry that it would always be this 1 thing , but it's it's usually a complex thing that could involve multiple things .

So I'm just gonna go through , some of the scenarios that that come up .

Most people think it's a lack of fiber that causes constipation .

That is absolutely not true .

In fact , a lot of the fiber that people consume even from vegetables , it's inciable , which means it's not digesting .

So adding more will actually constipate you more .

So if you look at what you did before , starting this plan and after , we wanna look at the big changes and we wanna evaluate each change .

And I'm not talking about constipation you had before doing ketosis .

That's a whole different situation which involves probiotics and a bunch of other stuff .

I'm talking about after the ketogenic diet , you started getting constipation .

What do you do ?

What do you look at ?

So we're gonna look at , the change in vegetable fibers .

Okay ?

The microbes live on fiber .

They will get overwhelmed easily if you have not adapted these microbes to this new way of eating .

So just like keto adaptation , you have to look at the adaptation of the microbes that have to evolve and grow to digest all these fibers .

Because if they can't digest the fibers , you're gonna have this all this cruciferous or kale shaking , you're gonna bloat , you're gonna get gas .

If that's happening , then you're gonna have to change the vegetables , that simple , to maybe something like , like just lettuce , spinach , other types of vegetables , romaine lettuce , something like that , to get your greens .

So just definitely look at that .

Other people have an issue with certain types of cruciferous like myself .

I can't eat broccoli .

It tears me up .

It will constipate me .

I can do lots of cabbage .

Other people cannot do cabbage , they can do broccoli .

You're gonna have to test it out .

I also recommend fermented vegetables simply because those are much easier to break down .

And , pickles are good , sauerkraut , kimchi , very , very good .

Okay .

So we have that .

And then we also have , you know , just the fat that you're eating and the protein .

In most cases , those 2 , types of macros are easier to digest than , the vegetable carbohydrates , believe it or not .

But it could be that you're doing too much fat that's plugging up the gallbladder and that is backing you up .

So if we look at just the whole digestive system , you have the ability to digest fats , proteins , carbohydrates , or or even fiber and just you wanna just check each 1 of those .

So so things to adjust are the vegetable , the type of vegetable , maybe too much fat .

And the other thing is that , when you start a ketogenic diet , you will sometimes lose a lot of water weight .

In the process , lose a lot of electrolytes .

So that's why I always like to add that back in there .

I highly recommend the electrolyte powder that I use because it has a 1 , 000 milligrams of potassium .

It has magnesium .

It has all the electrolytes and has trace minerals , no sugar .

That usually will help the elimination greatly .

So , even potassium in general is the electrolyte to help , with muscle cramps and colon cramping or , stagnant colon .

So , when you have more potassium , it helps facilitate elimination , as well as magnesium .

Those 2 are electrolytes that are really important elimination .

On a very rare occasion , I may have the person drink more water , but typically that's very rare .

That's not usually the cause .

But it's something to look at .

If you're eating drinking no water , you know , that could be a situation , but it's rare .

The other thing is that if you're doing too many nuts or even some seeds , which it's usually nuts or peanut butter , typically , if you're doing raw nuts , you're doing you're getting enzyme inhibitors , which means that that's gonna stop your digestion right there .

That could be causing the constipation .

So an experiment would be to germinate the nuts , soak them overnight , dry them out in the oven at the lower temperatures , and then consume them .

And you may find that that solves the whole problem .

The other thing is just to cut out the nuts for a couple days and see if that gets rid of the constipation because that could block and it also has insoluble fibers .

So you got the combination of enzyme inhibitors , and then you just can't digest the nuts because of the enzyme inhibitors .

And then , as far as dairy goes , quite a few people are have allergies to milk sugar lactose .

Okay .

So if that's the situation and you're bloating or you're not digesting this cheese that you're consuming , we gotta look at that as well .

So just kind of experiment .

If you have some dairy and you get gas or bloating , then we need to eliminate that at this time .

There are types of dairy that are low on lactose .

For example , lactose free , cheese , lactose .

Usually , cheese has very low amounts of lactose because the microbes consume that sugar .

And then they they basically you get more of a protein than you would get if you had actual milk or yogurt .

Casein is the protein in dairy , which , that's really high in hard cheeses .

And it's also , lower in soft cheeses and it's higher in Greek yogurt .

So , you know , if you're consuming too much of that protein , that could back peep people up as well , back you up .

So you might wanna try , try , goat's cheese or sheep cheese , which people can digest that much better than actually , cheese from cows .

So you might wanna try that as well .

So these are just things to look at in your , search to find a solution for constipation .

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