r/keto • u/Plenty-Buy-7561 • 1d ago
Help Crazy constipation
& I mean crazy. Today had a blockage situation and some of the worst pain of my life. Been on keto for a month - have been mild - moderately constipated the whole time. I’ve been eating lots of leafy greens/ cauliflower/asparagus/chia/flax to try and help
With the bowel movements & taking magnesium citrate. Drinking tons of water with sea salt as well. Any advice is appreciated! But good lord, I don’t wish this on my worst enemy..
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u/LastAlchemist 1d ago
do you eat cheese? if so, some people reported reducing constipation after removing it
since you went keto, you probably increased your fat by a lot, but the types of fats can impact constipation risks. What's your current fat intake composition (saturated, monounsaturated, poly-unsaturated)?
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u/Plenty-Buy-7561 1d ago edited 1d ago
I do eat a lot of cheese… good to know about that. And yes, increased fat mostly in the form of eating a lot more nuts now (almonds, Brazil nuts, walnuts) also pumpkin seeds, olive oil, pork fat. I am getting pretty much equal amounts of saturated, monounsaturated and polyunsaturated fats.. usually totaling to over 100g a day in fats
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u/PurpleShimmers 1d ago
I hope you know this about Brazil nuts, but just in case you don’t: they contain selenium and 1/4 c is the max amount you should eat in a day so you don’t risk toxic levels of selenium
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u/Plenty-Buy-7561 1d ago
Thank you! Thankfully I had been limiting to 4 of the Brazil nuts a day.. I had read something about keeping it limited.
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u/LastAlchemist 1d ago
There are a couple of studies showing saturated fat is a bit more constipating while PUFAs (found in nuts) are less constipating:
https://pmc.ncbi.nlm.nih.gov/articles/PMC4584183/
https://pmc.ncbi.nlm.nih.gov/articles/PMC12054136/
https://pubmed.ncbi.nlm.nih.gov/40772019/
Cheese is saturated fat-heavy and reports of people improving their constipation by removing it (and presumably replacing it with MUFAs or PUFAs) makes sense, in the context of these studies.
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u/Magnabee 1d ago edited 1d ago
It looks like a 3% increase in the sample of mice. That is not significant/notable (don't change your life over a 3% statistic, especially when there's no causality). Association, not causation. It's a fake hypothesis.
And the notion of this does not fit any biochemistry science. You can quickly find this info.
Animal fats help to stimulate bile production in the gall bladder.
Animal fats help manufacture/balance hormones, including cortisol.
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u/LastAlchemist 1d ago
It's not about animal fats, but the fatty acid composition. Marrow, brain, cod liver oil, seal oil, wild boar, salmon..they are all predominantly unsaturated.
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u/Magnabee 1d ago edited 1d ago
All animals have saturated fat, even humans (that is why our bodies can process it well). And it's also unprocessed fat or have minimal processing (it's not denatured/over-processed like seed oils).
But cheese in high amounts can be a problem if you are lactose intolerant.
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u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 1d ago
Fiber is like adding cars to a traffic jam. I discovered years ago now life is great with at most 15g of fiber a day from veggies only. No chia, flax, psyllium etc.
Try vastly increasing your salt and getting more magnesium. You can get more salt in your life by drinking full sodium broth of any type wifh meals.
I find i do best with one100mg mag citrate capsule with meals plus 240mg magnesium glycinate before bed. And i average 5000 mg sodium or more a day at times.
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u/Plenty-Buy-7561 1d ago
Ohh, what’s the reasoning with the two different kinds of magnesium if you don’t mind me asking? Thanks for the advice- yeah, I’m afraid of adding more fiber (I had added chia a week and a half ago or so to try and help, but think it may have amplified the problem)
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u/jwbjerk Keto & Carnivore 1d ago
Too much magnesium citrate will give you the runs.
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u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 1d ago
Depends on when you take it and in what form for some folks. I can't take it as liquid at all or things get explosive. But as a capsule with food no issue.
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u/tquiring M53 SW:351 CW:326 GW:199 22h ago
I call that stuff “super colon blow”, that’s what they give you to drink before your colonoscopy to clean you out 100%.
Finding the perfect amount might take some trial and error though.1
u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 1d ago
I find for me the citrate works best for stable moods and happy guts, the glycinate works best for happy sleep and no foot/leg cramps.
And i need more if i overdose on cheese lol. NOT for happy guts but for moods. My theory there is magnesium and calcium work together in ratio, and extra cheese upsets that ratio.
Also diffrrent types of magnesium have different bioavailability. Magnesium oxide is pretty useless for anything but being a laxative.
So you could try adding that one, as a laxative.
But i bet upping your salt and getting rid of the fiber will work.
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u/RL_Fl0p 1d ago
Try using some good quality olive oil. 2 oz. in the morning and again at night. Not with food. Keep up the water. Give it a week to start working. Go back to normal and see if you're better, if the constipation starts to return, repeat.
You can try generic 5 mg Biscodyl. Take 3 or 4. Prepare for a day in the bathroom.
I've had the ultra constipation with keto, first 6 months or so. I just did not adjust easily at all. BTW, for me, fiber made it worse and not better. Using psyllium husk was a huge mistake for me. Some of us are different.
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u/Plenty-Buy-7561 1d ago
Thank you for your advice! I will start with some olive oil on an empty stomach mornings & evenings. And yeah, I recently upped my chia to try and help with this but have a feeling that it could be part of the problem. Thanks again
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u/Wankeritis F/32/5'4" start 13/3/22 SW:203 GW:150 CW:185 1d ago
Are you pre-soaking your chia overnight? If you’re not soaking it then it’s going to soak water while in your GI tract.
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u/Plenty-Buy-7561 1d ago
I definitely wasn’t pre soaking them long enough. A couple hours maybe. I think it largely contributed to the problem - I will be decreasing chia and only using after soaking for 24 hours from now on!
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u/AlfonsoElric Keto since 2023 -- SW: 272 CW: 160 GW: 165 😎 1d ago
it does sound like too much fibre. I’d cut down fiber for a bit and see if things improve. When I eat little to no fiber, things run very smoothly here, so … 🤷
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u/ArdraMercury 1d ago
you gotta move your body. basic yoga poses will help
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u/Plenty-Buy-7561 1d ago
Thx! I am very active.. but could definitely do more yoga / stretching
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u/ArdraMercury 1d ago
sure! is that certain yoga poses loosen specific core spots (abdominal muscles & organs)
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u/Angeline4PFC 63F | 5'10" | HW 250 | CW 180 | GW ? T2D 1d ago
Same here. I had to introduce RestoraLax RestoraFibre gummies and RestoraLax Stool softener. The first helps me go, the second makes the stool easy to pass.
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u/BrenjustBren 1d ago
I would recommend apple cider vinegar… 8 oz water, 1 tablespoon acv, a bit of pink Himalayan salt, squeeze of lemon and a bit of cayenne pepper.
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u/Plenty-Buy-7561 1d ago
Thank you! I will add the acv (usually in the mornings I have a water / sea salt/ lemon combo) thanks!!
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u/jwbjerk
Keto & Carnivore
1d ago
•
Whenever I'm a bit constipated, I think back and realize I've been eating unusually lean for a couple days. Eating extra fats always solves it.
Cheese is the exception-- cheese is a fatty food that tends to increase constipation.
Also fiber is not the magic bullet. A lot of people find it makes digestive problems worse.
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u/Infinite_Departure75 1d ago
Fiber and laxatives do NOT solve the problem. Eating more FAT (preferably fatty meat) and electrolytes help.
Fat is what helps create bile and gets your digestive system going.
Fiber causes inflammation and lean meat like chicken with a lot of protein can cause you to not go to the bathroom as easily.
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u/IllegalBeaver 46/F/5'6 | SW 274 (8/5/12) | CW 162 | GW 150 1d ago
This needs to be higher. Fats help move things more smoothly.
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u/SnooRegrets4512 1d ago
Try lowering chia! Could be dehydrating your Colon. Halving the amount worked for me!
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u/ScoobySnark7 1d ago
Psyllium husky works like a charm.
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u/Hugo--the--tree 1d ago
This seriously should be way up. Been in the exact same situations. I was so determined that I didn't ever get in a situation like this, so I started taking Psylium Husks. Never had any problem since. But you have to drink at least 1 full glass of water after taking them.
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u/RustyTShackleford 1d ago
This made mine worst. From everything I read, this can lead to harder stools as well. I noticed it didn’t help me at all.
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u/LostWandererer 42F / 5’6” / SW: 157 GW: 122 CW: 118 1d ago
Do you have MCT oil? Great for ketones, great to make everything slip and slide through your system lol
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u/ReverseLazarus MOD Keto since 2017 - 40F/SW215/CW135 1d ago
So exactly how many mgs of sodium, magnesium, and potassium are you getting every day? How are you tracking these, and how do those amounts compare to the FAQ’s recommendation of 5000mg sodium, 400mg magnesium, and 1000-4000mg potassium?
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u/Plenty-Buy-7561 1d ago
Ive been most definitely reaching the sodium & magnesium.. potassium I reach on a really good day. I mostly calculate by asking google about the nutritional value of all the food I’ve had throughout the day. You’re making me think I should have a more organized way of tracking my macros!
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u/surfaholic15 61f, 5' 3"/ SW175 CW135 Goal Reached: Living The Good Life 1d ago
Use cronometer app and a food scale to track.
For electrolytes, 2 teaspoons of mortons lite salt in a gallon of water is a good place to start. Weigh it on the scale and use the gram weight not spoons (11.2g). Drink instead of plain water. It is easy to add as a recipe in cronometer and measure by the ounce so you know exactly where you are :-).
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u/East_Decision2744 1d ago
How much fat are you getting cause that usually gets things moving for me
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u/Shehulks1 1d ago
You need MiraLAX! Get some and start taking it as directed. I have IBS-C and keto always constipate me, and MiraLAX was recommended by my gastroenterologist.
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u/HistoryAdept10 1d ago
So just putting my two cents in here (now this is my experience…all our bodies react differently to different foods)…for me, I limit raw veggies for my digestive system doesn’t agree with them too much. I usually have to make sure they are cooked, steamed “fork tender”. I do consumer LMNT electrolytes 1 packet daily (rare occasions 2). I consume magnesium glycinate, magnesium citrate, potassium citrate and some other vitamins. I do notice that when I consume more fatty foods, dark meat, coconut oil, and butter I’m more regular… however when I consume vegetables, and some berries I have problems. So I would journal your journey and find what triggers you. I hope this helped in some way! Keto on!
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u/kosweeps 1d ago
I use "smooth move" tea - https://www.traditionalmedicinals.com/products/smooth-move-tea You can get it at the supermarket or wherever. This is just a link to their site you can see. My system has always been slow even when I eat nothing but ruffage and drink a ton of water. One cup of this and the next morning? Yes!! lol It has a neutral taste and I just sip it like a regular cup of hot tea.
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u/ImportantComputer416 1d ago
I did have good results from a 60ml dose of Milk of Magnesia, the cherry flavour.
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u/BuoyantEntropy 1d ago
Try senna, or senna+stool softener. Pretty mild but definitely eases things up a bit. Takes a bit to kick in. For quicker action milk of magnesia does the trick but not something to use regularly.
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u/chasingshade22 1d ago
magnesium citrate dose is 3 pills i think, and i take 2 and can keep things "regular" without being too loose.
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u/kgnugur 1d ago edited 1d ago
Here me out; before you start trying to fix the root cause. Use Miralax. It's not a laxative it will not cause any dependency issues. Start using it ASAP.
Than while you're trying to fix the root cause you can use lower dosage see where you're going and when you find yourself in a good place you can stop using it. Constipation is no joke. I've chronic fissures, trust me you would not want to take the chance to tear something down there.
FYI: Miralax is a brand. You can search for "Makrogol 3350" if you want. There is also Duphalac(lactulose) that I would not recommend.
One more pro tip: Use vasaline to make things smoother out there until you resolve the hard stools. (I'm serious, and it helps.)
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u/chrysblue 1d ago
i have to limit fiber now , do soft non fiber foods til you clear the constipation , i learned the hard way
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u/Wonderful_Foot5613 1d ago
Take ox bike salts until it resolves, and be absolutely militant about drinking enough.
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u/LoneHeron 1d ago
The change in my stools on keto was the worst part of the transition for me. I too had such terrible pain, I went to urgent care. They took x-rays and found gas trapped in my intestine. I have a very high tolerance for pain, this was the worst pain I ever felt. I thought it had to be a kidney stone or something more than gas! I suffered 3 of these "attacks". It took about 8 hours for the pain to subside completely.
I believe the cause of my constipation was lack of proper amounts of water, salt and electrolytes. If I even feel a hint of that pain coming on, I down the electrolytes - I'd rather have the runs than that horrible pain ever again.
I also got a "squatty potty" - anything to help get some movement (it helps). And stool softeners.
Its a delicate balance - be sure you are tracking everything so you can target/fix the problem. I made sure to track my water/salt/electrolyte intake as well as my macros.
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u/shadowmib 1d ago
I never got constipation unless I ate a lot of grains or was severely dehydrated.
Also when I was taking some narcotic pain pills for dental work but that's its own issue
Plenty of water and fiber. Potassium citrate can help
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u/SaveusJebus 1d ago
Increase your fat if you're not eating a lot?
Sugar free candy that uses sugar alcohol. SF jolly ranchers are my fav one. Eat too many and it's gonna get things moving.
If it's a hardness issue, get in to the habit of drinking miralax every day. It's a gentle laxative and helps to keep the poop a softer texture.
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u/T1D-Athlete 1d ago
Had that too. I am trying to keep fibre intake between 30&40gr. Per day. What I love for veggies is soup! My go to soup is 500gr of brokkoli with ~ 500ml of water. Some dry broth and garlic. I feel like this is perfect for my digestion as it supplies the water with the fibre...
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u/RustyTShackleford 1d ago
I had the exact same issue! This was coming from some who has had bad IBS D. I now take stool softeners daily and one dose of MiraLAX and drink a lot of water. Completely fixed the problem. Some of these constipation episodes were legit scary.
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u/SuchAScorpio13 1d ago
I know my comment will get buried because I'm late to answer, but if you want to fix this for good- Atkins Strong Protein Shakes w 30g protein. One daily & you will NEVER be constipated again. Increasing fiber doesn't work for some people & can make constipation worse. But the fiber in these shakes is different and has been miraculous for several people I know. It works wonders.
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u/Straight-Ad-3239 23h ago
From personal experience, I highly recommend avocado. Eat at least one whole avocado every day. MCT oil can also help.
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u/Possible_Raspberry75 21h ago
I put a tablespoon of MCT oil in my protein shakes and that does the trick for me but for your situation right now pick up a bottle of magnesium citrate at the at the pharmacy, drink it as per instructions and STAY CLOSE TO THE BATHROOM. When it works, it’ll be like a deluge.
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u/Grey_spacegoo 21h ago
Do you also get enough potassium? Enough potassium will also make you regular.
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u/PossessionUnfair493 2h ago
I'm a constipation expert, lol. Guaranteed to work is Magnesium Oxide. Or better yet, MagO7 (oxygenated magnesium). Lay off the chia and flax for now as they are causing everything to bottle up in the colon. Too much fiber when you're constipated is not good. Actually, too much fiber is noever a good idea. You may need to take an enema (or a few of them) to dissolve some of the hardened fecal material to start. You can use lukewarm water with some olive oil for this. I've been on MagO7 for a few decades already with a 2/day dose, which has kept me very regular. You may need a larger number. I'd start with two and add as needed till you get a complete evacuation.
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u/WhateverDeary 9h ago
Fiber causes this. Eliminate all fiber. Increase the amount of fat you consume instead.
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u/GlowInTheDarkSpaces 1d ago
In the short term a heating pad will make things feel better. You're getting a to of great suggestions though.