February 20, 2019

Let me first confess that it’s not like I don’t understand that pooping is something you wouldn’t prefer to discuss.

Most people, in fact almost everyone is not comfortable discussing their bowel habits and the problem of constipation.

But, I’m sure you are experiencing severe constipation and that’s why; you are here. Rather than shunning this topic, let’s talk about this issue.

Most of you may not even like to hear more about it. But, we are going to talk about it repeatedly in this article because we want to help you solve your problem of not popping on keto diet, which, I am sure, could be the biggest deterrent for you from continuing your diet.

But hold on!

Believe me, not pooping on keto diet is not such a huge problem!

If you want to get back to your regular eating habits for something as trivial as this, read this article first to learn why exactly you are constipated while on a keto diet and some simple ways to avoid it.

If you have had no issues pooping while on your regular diet, but were constipated on the ketogenic diet, you must find out its cause and take steps to correct it so that you can continue your special diet and reap the benefits. Let’s have a look at why most people are not popping on keto diet.

Why Are You Not Pooping In Keto Diet?

When you transition from eating your regular diet to the high-fat, low-carb keto diet, your body switches its source of fuel to fats.

It burns fats in place of carbs to derive energy it needs to perform various functions. However, your body needs time to make this transition to burning fats and digesting the new foods you add to your keto diet.

It’s likely that you have trained your bowels over years to break down and digest high-carb foods, and hence, the foods containing high amount of healthy fats in the keto diet may seem alien to your digestive organs.

Hence, your stomach and intestine will have to read just the way they have been functioning and retune the enzyme production and release to digest the high-fat foods efficiently.

This is the sole reason for why you are not pooping on keto diet. It’s all the matter of time. It may take a few weeks for your stomach and intestine to adapt to your new diet and it is this phase during which you will be constipated.

However, eventually, this phase will pass as your body gets used to the new foods. But till then, you need to exercise patience and keep up your motivation to follow the healthy dietary habits.

Having said that; I don’t mean to say you bear with constipation. There are some simple ways to avoid it. Read further to learn what to do when you are not pooping on keto diet.

How To Avoid Constipation While On a Keto Diet?

In a rush? Pin this guide to your Pinterest board for later reference!

1. Increase Your Fiber Consumption

A keto diet eliminates most of the high-fiber foods as they are carbohydrate-rich. This may include most of the fruits and vegetables.

When you skip all the fruits and veggies from your regular diet, your digestion suffers because it is deprived of the fibers that form the major chunk of your stools.

Hence, if you are not pooping on keto diet, reconsider your fiber consumption. You can include the fruits and vegetables that are high in fibers, yet low in carbs. Some of them include:

  • Tomatoes
  • Avocado
  • Cucumbers
  • Olives

Alternatively, you can also try consuming loads of low-carb natural sources of fibers like lettuce, spinach, and kale by making delicious salads!

The high-fiber content of these foods would ease your digestion and stimulate your bowel movements thus preventing constipation.

2. Drink More Water

Water, pure water, doesn’t contain any calories or carbs, or fats, or proteins. So, it doesn’t matter whether you are on a keto diet or not.

Just increase your water intake to at least 2 to 2.5 liters a day to improve hydration and ease the bowel movements.

You might have experienced that every time you had a high-fat meal, you had to drink several glasses of water to avoid feeling too full or bloated. It is because your body needs more water to digest fats than it needs to digest carbs and proteins.

That is why; drinking more water is particularly more important when you are not pooping on keto diet because the high-fat content of this diet can increase the fluid requirement of your body to digest food.

3. Increase Your Salt Intake

Salt is hygroscopic in nature. This means it has the ability to pull water along with itself.

So, in addition to drinking more water, if you also increase your salt intake, you can improve your defense against constipation.

Salt will retain more water in your body thereby easing your bowel movements and preventing constipation.

4. Consume More MCT Oil

MCT (Medium Chain Triglycerides) oils possess natural laxative properties. And of course, they can also help you get into ketosis faster. So, this is a double whammy for you!

Including MCT oils harvested from coconut oil in your diet can allow you to enjoy the benefits of the keto diet faster while also taking care of the problems of not pooping on keto diet.


All kidding aside, being severely constipated is no joke. Yet, the keto-poop connection is not talked about much just because, well, nobody really wants to make his bowel movements the topic of conversation.

However, you need not worry now as you have got the answers to why you are not pooping on keto diet.

You can follow the tips given here to avoid constipation and get regular bowel movements so that you can focus on enjoying the numerous benefits of the keto diet like a rapid weight loss, controlled blood sugar levels, reduced blood pressures and much more.



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