Is your carb diet causing constipation? A low-carb diet makes promises that include weight loss, management of blood sugar and better fat utilization during workouts. But it can also cause this unwanted side effect- constipation. Well it’s an accepted side effect of a low carb diet. Sometimes many of the people who have started a low carb diet especially for the first time are more likely to deal with this effect as their digestive system may need time to acclimate. Let me tell you that, this is not the only side effect of a low carb diet but it can also cause some more common side effects like headaches, fatigue, bad breath etc.
Having an effect on your bowel movement while starting a low carb diet is because you eat less fibre than you used to, especially if you used to eat high carb and high- fibre breakfast cereals and whole grains then you need some time to go with a flow.
Reasons of having constipation
- Paucity of fibre consumption: Low-carb diets do not mean diets without fibre or less fibre. People who become constipated with a dietary change usually are eating less fibre. Fibre is something that is commonly overlooked on low-carbohydrate diets because we tend to focus on all the steak, and cheese we can eat. If you just eat meat and small amounts of vegetables, however, you are likely to create digestive issues for yourself. Eating less fibre will create significant changes in your gut bacteria that will cause inflammation and constipation.
- Scantiness of Water (Dehydration): Your body has a very sophisticated system for regulating how much water it absorbs and how much it excretes; if you aren’t drinking enough water, your body clings on to every last drop because it needs all that fluid to maintain blood volume and perform other important functions. Low-carb diets burn glycogen stores in your body, which have water. Excretion of ketones through your urine causes frequent urination. This loss of water leads to dehydration when you are on a low-carb diet.
Words of advice to cure this problem
- Eat more fibre: Fibre is the king of healthy bowel movements. Whole grains aren’t the only source of fibre; you can get lots of it from (unsalted) seeds and nuts also. Eating plenty of fruits and vegetables, like broccoli, low carb Smoothie, lentils, black beans, strawberries etc. can help you to loosen up your bowel movement.
- Drink Plenty of Water: There is no magic amount of water necessary for proper bowel function. If you increase your water intake, your body will have more to excrete, so your faeces will become softer and easier to pass.
- Exercise: exercise can be a natural cure for constipation. It exercise can tone and strengthen your colon walls. So, once you get going, your colon will follow suit. This will also help your gut to work more effectively, digesting everything much more quickly and helps your colon to empty.
- Natural laxative foods: Natural laxatives like prunes, aloe vera, sour figs, cayenne pepper, turmeric, ginger, garlic, citrus fruits, omega-3 fatty acids, beans, avocados can enrich your metabolism.
Beyond the usually minor and transient side effects that may occur there are tons and even more surprising benefits of a low carb diet and for some people switch to a low carb diet proves life changing. So, if you have already started a low carb diet don’t get scare of the common side effects of this. Keep your diet plan on and have precautions so that you don’t experience the side effects.