She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Starting a keto diet can come with positive effects like weight loss and more energy, but it can also lead to some negatives too – like bloating. Here’s eight common reasons why you might get bloated on keto – and how to fix it.
1. You’re Not Eating as Much Fibre
When you cut out carbs, you often slash fiber-rich foods like fruits, grains, and legumes. Without enough fiber, your digestion slows down, and constipation creeps in, leaving you feeling bloated and uncomfortable. To combat this, include keto-friendly, high-fiber options like leafy greens, avocados, and chia seeds in your meals.
You can also use a chia flush to help get things moving. Soak one teaspoon of chia seeds in a glass of water for five minutes, and then drink.
2. You’re Constipated
Constipation leads to bloating as it causes bacteria to hang around in the bowel longer than it should. As this happens, bacteria in the gut ferment any carbs in the waste, which triggers bloating.
Low fibre intake, dehydration, and some of the most commonly eaten foods in keto, like eggs, can have a binding effect on the body, leaving your bowels feeling sluggish and your belly bloated.
Be sure to drink plenty of water, consider a magnesium supplement (this is a keto-friendly way of softening the stool), and add in some non-starchy, fibre-packed, keto-friendly veggies, nuts and seeds to keep things moving.
3. You’re Eating Too Many Sugar Alcohols or Sweeteners
Keto desserts and snacks often use sugar substitutes like erythritol, xylitol, and stevia to keep things low-carb. But for some people, these sweeteners can wreak havoc on digestion, leading to bloating and gas.
Try stripping your diet back to basics, using only fresh, natural, high-fat, low-carb foods, and see if that makes a difference.
4. You’re Guzzling Gas
A coated, unfresh mouth is one of the side effects of keto, and drinking fizzy water is one of the easiest ways to freshen things up – but, gulping down gassy drinks can lead to bloating.
Try freshening up by chewing a little fresh mint instead, or, trying an infused mint water.
5. Your Microbiome Is Freaking Out
The sudden shift in your diet can impact your gut bacteria. Carbs feed certain types of bacteria, so when you go low-carb, the balance of your microbiome may temporarily shift. This adjustment period can lead to bloating, gas, and discomfort.
Give your gut some love with fermented foods like kimchi, sauerkraut, or a good-quality probiotic supplement. And don’t forget to add prebiotic vegetables to your diet to help feed the good bacteria that is left.
6. You’re Overdoing It on Dairy
Cheese, cream, and butter are keto staples, but they can be tough on digestion if you’re sensitive to lactose or casein (a protein in dairy).
You might not have realised this before keto, as you didn’t eat it often enough to hit your threshold to trigger a reaction.
If bloating happens after you indulge in, say, a cheesy omelet or big bowl of Greek yogurt, consider cutting back on the amount or frequency you’re using dairy products on your plan. Find five keto-friendly dairy alternatives here.
7. You’re Not Chomping Your Chia Seeds
While chia seeds can help release one source of bloating on keto, they can also be a bloating trigger. It’s not so much a problem if you soak them, or use them in something like a chia pudding, but if you eat them whole and don’t chew them well, that’s a different story.
Because it’s encased in a hard shell, chia is actually quite hard for your body to break down – which means it gets into the gut undigested. The gut bacteria start to feed on it, and, this creates gas and bloating. Chew them well.
8. You’re Not Drinking Enough Water
On keto, your body stores less glycogen, which holds water. While this is great for weight loss, it can also leave you dehydrated and constipated, two big contributors to bloating. Aim to drink at least half your body weight in ounces of water daily (and more if you’re active!).
If you find staying focused on hydration tricky, check out our hydration challenge for some ideas.
How to Beat Keto Bloat
If bloating is making you consider quitting your keto plan, don’t panic! These tips can help:
- Stay Hydrated: Drink more water and add electrolytes to avoid dehydration.
- Increase Fiber Gradually: Don’t overload on high-fiber foods all at once.
- Mind Your Dairy: Cut back if you’re sensitive.
- Watch for Hidden Culprits: Read labels on keto snacks for sneaky sweeteners or additives.
- Support Your Gut: Probiotics and fermented foods can work wonders for balancing your microbiome.
- Get a Debloat Toolkit: Check out our guide on ways to release gas quickly here. Just make sure that you don’t add in those that might kick you out of ketosis.
Remember, bloating is often temporary as your body adjusts to keto. With a few tweaks, you can kick the bloat to the curb and enjoy all the benefits of your new lifestyle.