Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer

Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer

Click here to subscribe to my YouTube Channel for more free health and nutrition tips:

Keto Diet vs. Constipation: Science-Backed Solutions | Thomas DeLauer…
Fibrous Veggies/Fermented Foods: Not consuming enough fibrous vegetables and fermented foods is a problem that many have when switching to ketosis – consume more fatty meats and less vegetables, specifically non-starchy veggies with lots of fiber.

Fibrous Veggies: There are two types of fiber, soluble and insoluble, that can be used to treat and prevent constipation – Both types of fiber are essential for keeping your intestinal system running smoothly. Soluble fiber allows more water to remain in your stool, making waste softer, larger, and thus, easier to pass through your intestines; insoluble fiber adds bulk to your fecal material, which speeds up its passage through your gut and prevents that constipated feeling (1,2)

Prebiotics & Probiotics: Probiotics act as a barrier against harmful bacteria by coating the GI tract so that they compete directly with pathogens for space and nutrients. Space is important for bacteria, because before they can colonize and multiply they need to attach themselves to the gut wall lining. By taking a probiotic supplement, you’re making sure that the bad bacteria in your gut don’t grow to harmful levels, and by doing that you’ll reduce the chance of suffering from constipation (3)

Study: A study published in the journal Clinical Nutrition found that taking the prebiotic FOS (fructooligosaccharides) with a multistrain probiotic formula containing Lactobacillus and Bifidobacterium strains increased the frequency of bowel movements, and improved stool consistency and constipation intensity in chronically constipated women when compared to those women taking a placebo (5)

Hydration: Lack of hydration can be a problem while in ketosis as the lack of carbs means you’ll retain less water – water keeps the food you eat moving along through your intestines and keeps your intestines smooth and flexible. Stools lose a great amount of bulk. This results to slower passage of stools down the colon, and therefore constipation (6)

Potassium: As you are holding onto less water when in ketosis, you’re excreting more minerals as well, specifically potassium. Potassium is needed in your colon walls to insure that peristaltic action occurs. Without potassium, colon walls are weak and unable to respond and contract properly when fecal matter needs to be move.
Magnesium: Magnesium plays a key role in muscle function, which is why it’s helpful for individuals who suffer from constipation. Your GI tract is one long muscle that must be healthy in order to produce consistent bowel movements – magnesium can help to relax intestinal muscles, allowing bowel movements to pass without issue. Magnesium is also known to attract water, so if you suffer from constipation attracting extra water to your digestive system can help loosen and free up stools. Because magnesium does attract water, it’s essential to drink plenty of water when taking magnesium for constipation – magnesium can lead to dehydration if you fail to drink an adequate amount of water with your supplement.

1) How Fiber Helps Ease Constipation. (2011, December 9). Retrieved from
2) Does Fiber Relieve or Cause Constipation? A Critical Look. (2016, September 15). Retrieved from
3) How Probiotics Can Help With Constipation. (n.d.). Retrieved from
4) Probiotics + Prebiotics = Constipation Relief. (n.d.). Retrieved from
5) Rodríguez-Cabezas ME , et al. (n.d.). The combination of fructooligosaccharides and resistant starch shows prebiotic additive effects in rats. – PubMed – NCBI. Retrieved from
6) Water: A Fluid Way to Manage Constipation. (n.d.). Retrieved from
7) How to Use Magnesium Citrate for Constipation. (2016, April 7). Retrieved from
8) Dehydration and Constipation. (n.d.). Retrieved from


  1. This is just superb, I've been looking for "oats benefits for hair regrowth" for a while now, and I think this has helped. Ever heard of – Caymmartonal Stupefying Cure – (search on google ) ? It is a great one of a kind guide for discovering how to lose man boobs without the normal expense. Ive heard some super things about it and my neighbour got excellent success with it.

  2. Been on this keto for 5 days… I usually suffer from aches and pains. By day 3 I felt 90% pain free which was amazing as I don't know how long it's been since I felt so good but constipation is a big worry. Will try pink salts & black coffee to get things moving .

  3. OK you guys… trust me on this one, RAW MILK eliminates the problem for me completely, quickly and painlessly. It's a damn miracle. I've tried everything and raw milk (or raw kefir or raw cream) has the enzymes that fix the issue – it's literally the most effective cure possible for any health problem I've ever had – it works that well, no cramping or discomfort. I have chronic problems in this dept, and raw milk is like magic and it's very healthy, natural and non-habit forming. A bit hard to find, but well worth the trouble and the expense. You will thank me later. YOU WILL. lol changed my freaking life.

  4. Been eating a ketovoreish diet for about a month and a half, including a couple cheat days. Been insanely constipated through most of this time and it's never been this bad and prolonged before in my life. Added avocados and magnezium into the mix a few weeks ago, but they weren't doing anything. Yesterday I finally decided that I'm getting my stomach going whatever it takes. Soaked 2 teaspoons of chia seeds in some water, drank that and a table spoon of mct-oil, went to sleep. This morning I got myself some sauerkraut and ate it with my breakfast. Also took another tablespoon of mct-oil before I ate. It's been 4-5 hours since I ate and I've been to the toilet for about 4 times. Everything is coming straight through. Yes, I overdid it, but I'm still relieved that my stomach is finally doing some rebooting. Gonna keep eating those 3 things, but I'll just adjust the amounts.

  5. I’m starting to see a pattern in your videos. You state a lot of problems but don’t give clear solutions. You just explain why things happen but not really how to counteract those things which is not very helpful.

  6. All of this makes me question Keto. Maybe just a low carb diet 🤷🏽‍♂️. More veggies, some healthy facts, some complex carbs, and some protein. Just don’t eat trash. Don’t over eat. Plus Intermittent Fasting.

  7. Thank you for taking on this taboo subject. I want to share with you and your other subscribers what has helped me. It is in line with what you are saying in your video. I have added magnesium, digestive enzymes, L-Carnitine and buffered Vitamin C to my daily vitamins. This has been extremely helpful with regularity and comfort. I also would like your opinion on whether or not to consider adding potato starch to your diet? I have read that this can be helpful in promoting healthy gut bacteria.

  8. Fiber both soluble and insoluble is actually the cause for digestive issues even in small quantity in a ketogenic diet. Our colon can no longer process fiber as well as herbivores. The small amount of ketones we get from short chain triglycerides via microbiome does not outweigh the benefits. There are also anti-nutrients, lechtins, oxalates, etc that some are more sensitive to than others. There is also FODMAPS that we need to be aware of. Try ZCHF keto (carnivore) for a few weeks and you would be surprised that any digestive issues and any other complications that LCHF keto can't address may just get resolved. There may be a 1-week microbiome adjustment period but will be smooth sailing after. Dr Paul Mason and Dr Paul Saladino go into the scientific data analysis as fiber not being an essential just like how carbohydrate is a non-essential for humans.

  9. Constipation and bloating have been big problems for me since starting keto. I need to monitor the hydration, potassium and magnesium more closely, but I’m hoping adding the Muniq shakes to my diet will be a problem fixer. The ACV and psyllium husk fiber wasn’t helping and my stomach would get so big after a few days so I’ve been using a dulcolax pill every 3 days. 😩

  10. This is just superb, been searching for "how to relieve constipation" for a while now, and I think this has helped. Have you ever come across – Qaneah Neynna Takeover – (just google it ) ? Ive heard some decent things about it and my colleague got excellent results with it.

  11. My friend says that "it hurts so much" when I enter the 'back door' with my powerhouse drill. But I'm not the one who talks about a bowel movement by saying "I just dropped a few brown logs". That's not a happy time, particularly when I find them on the bathroom floor.

Leave a comment