Dr Jane Gilbert
How can you prevent constipation and keep your gut healthy, regular and happy when following a low-carb diet?

From keto to paleo to Dukan, low carb diets are all the rage, particularly at this time of year. They promise weight loss, improved energy, and stable blood sugar levels. But one common side effect when cutting carbs is constipation. So, how do you keep your gut happy and your digestion smooth while staying low-carb?
I’ve followed a low-carb way of eating for more than ten years. It’s kept my weight stable and stopped my tendency to binge on sweet treats (seriously, sugar is like crack cocaine to me!) However, if you’re not careful, cutting carbs can leave you bunged up and bloated. I'll share some tips on combating constipation and maintaining your gut health from my personal experience and my research into the medical evidence.

Why do you get constipated on a low-carb diet?

The changes to your diet and your level of hydration can both affect your bowel motions when you’re keeping to a low-carb diet.

 

Fibre matters

When you cut carbs, you often cut out high-fibre foods like whole grains, fruits, and some vegetables. The problem is, fibre is essential for keeping things moving in your digestive tract. It adds bulk to your stool and supports healthy gut bacteria. Without enough fibre, your gut can become slow and sluggish.

 

Water works

Low-carb diets can also cause your body to lose water quickly, especially in the beginning. When you start a low-carb diet, you pee more because your body burns stored carbs (glycogen) for energy, which releases the water attached to them. Each gram of glycogen is bound to about 3–4 g of water which you’ll pee out into the pan. The problem is, dehydration can make constipation worse.

 

How to combat constipation on a low-carb diet

The good news is that can beat bloating and stay regular when you’re cutting carbs:

1. Focus on hydration:

Drink plenty of water- when low-carbing you should aim to drink at least eight glasses of water a day. Consider adding electrolyte-rich drinks, especially if you're sweating or exercising a lot.

2. Reduce carbs gradually to ease the transition.

3. Choose low-carb, high-fibre foods:

The good news is that you can still get plenty of fibre without overloading on carbs. Low carb is not no carb, just pick foods that give you the most nutritional benefit and fibre for the carbs they contain. Add these gut-friendly foods to your meals.

• Leafy greens like spinach, kale and salad leaves
• Avocados
• Chia seeds
• Flaxseeds- I make a low carb bread using milled flax, egg, grated cheese and baking powder- full of fibre, satisfying and delicious.
• Berries including raspberries and strawberries
• Nuts (almonds, walnuts and macadamia nuts)

4. Include healthy fats:

Fats from olive oil, avocado and coconut can help keep things moving.

 

5. Keep moving:

Exercise isn’t just good for your muscles, it also helps your digestive system stay active.

 

6. Don’t overdo dairy:

Dairy is low in carbs but too much cheese or cream can slow digestion for some people.

 

7. Feed your gut bacteria:

Add in healthy gut bacteria in fermented foods like yogurt, kefir, sauerkraut, and kimchi. Prebiotics in leeks, garlic and onions can also nourish the good microbes in your bowel.

8. Add in a supplement:

Add a low sugar, hi-fibre supplement like psyllium husk to boost the fibre in your diet. Nixi is a daily fibre shot that contains 2.9g fibre, probiotics and prebiotics in one shot, with only 0.4g of sugars (3.2g carbs). I find that I can maintain keto and stay regular with one daily dose.

 

A low-carb diet doesn’t have to mean digestive struggles. By staying hydrated, choosing the  high-fibre foods, and nourishing your gut bacteria, you can enjoy the benefits of low-carb living without the discomfort of constipation. Your gut will thank you!