Okay, we constantly have this question and we don’t address it because, well, it’s gross. But one of our most frequently asked questions is about keto and poop. So, here we go. Let’s talk about it and get it all out in the open.
What should my Keto Poop Look Like?
We all say we don’t look after having a big poop, but let’s face it, we do. So, it’s important to know what is healthy and what should be checked out. WOD Tools has a great article on what poop should look like when you are eating a fat-based diet like keto. According to them, it is perfectly normal if it has a more green or yellow tinge to it. This is due to the increased bile needed to break down the fat.
Keto and Poop Constipation
The most common complaint about eating keto is that it causes constipation. This can be especially true when you first start keto, and you used to take in a lot of fiber through whole grains or fruit.
One question to ask is whether you are actually constipated or if you are just pooping less. Fats offer your body a lot of nutrients that are fully used by the body, so it doesn’t need to expel as much. If your system has less to get rid of, you won’t need to go as much. If you are used to going once a day and suddenly it’s every other day or two, you are likely just expelling less from your body.
But, if you are having painful bowel movements because your poop is very hard and/or very large, you are likely constipated. If you are having to strain a lot to have a successful bowel movement, you are likely constipated. This can be very bad, because it can lead to hemorrhoids. Then you have to go to a drug store and buy cream, and everyone knows, and…well, let’s just try not to go there!
To combat constipation while on keto, make sure you are staying hydrated. Drink lots of water and get your electrolytes. You may also want to cut back a little on the protein you are eating and focus on more fat. An increase in exercise can increase your regularity as well. Finally, we take a magnesium supplement, which is supposed to help with this issue.
Keto and Poop Diarrhea
The other extreme when you start keto is having diarrhea. Again, this is common when you are first starting out on keto. The dramatic change from eating a carb-loaded diet to a fat-loaded diet can cause your body some stress and lead to diarrhea. Your body might try to get rid of this big intake of fat, and that leads to more watery bowel movements.
Some sugar alcohols are also known for giving people diarrhea. Maltitol is famous for making people poop. Remember around 2016 when Buzzfeed was filled with stories of people eating gummy bears that were filled with maltitol? These were great stories to read, not such great stories to live through! Luckily, I was not into keto at that time, so I didn’t experience this. However, words like “volcano”, and “gummy bear assault” were used at the time. So, if you are experiencing diarrhea on keto, maybe lay off the sugar alcohols for a while.
If this is happening to you, try to eat more fiber to slow your system down a little. You can still get fiber with keto by eating nuts, seeds, leafy green vegetables and low-starch vegetables like cauliflower and broccoli. Some people are very sensitive to dairy, so try eating less cheese, sour cream, and heavy cream. Again, stay hydrated.
A Final Thought About Keto and Poop
Okay, one last item that no one wants to talk about is the smell. According to the research I have done, your poop should smell “earthy.” If it has a really strong odor, you may have a bit of a flu bug, or you may be eating something that your body has a sensitivity to.
The bottom (pun intended) line is that you should be pooping no more than a couple of times a day and no less than several times a week. And hey, if you are feeling bound up, just eat some maltitol gummy worms.
Wendy
