Hi there!
Since I suffered so long with constipation in my life but especially with keto recently, I want to share my learnings and the solution that worked for me. Here we go:
- physillum husks did not always work. Taken late or too much , it made things worse or me just bloated. if you can spread it through the day, maybe it supports the motility but honestly it was not a good enough solution for me
- salt!!! I read in a keto Reddit convo and I increased my salt intake. In the mornings and before bed a pinch of salt (maybe 2) with warm water. Helped definitely with the hardness of the stool
- magnesium : I have different kinds and I tested a lot. What worked : magnesium citrate 260-300 g fist thing in the morning with warm drink. (Other timings did not work)
- chia bombs made the main difference. 2-3 spoons in warm water , wait 15-20 mins. Eat it like that or with nuts , berries if you want. drink 500-600ml water. This is your final bite of the day.
So magnesium citrate, salt water and chia bomb. That’s it! I am regular and not having hemorrhoids that hurt like hell anymore. I don’t need to force myself to hit 25g fiber or 3.5 liter water or anything. I am back to my keto diet like I want. Sometimes very low carb even without veggies on some days. it works during my period as well. Sometimes I need to take 1 laxative during 1st or 2 nd day. (Once a month is ok)
I hope this helps someone that might be as frustrated as I had been!
Electrolytes and fiber are what keep me regular too. 🤘🏻 I had chronic constipation before keto, it’s been wonderful not dealing with that any longer. Not pooping is the worst.
I also don't have any problems because I still consume low carb vegetables, avocados and nuts daily. Keto sticks still register light ketosis 70% of time which is fine with me. I had much worse problems when I ate more carbs, more diarrhea and ibs symptoms. But now everything is perfect.
2-4 T whole flaxseed, soaked overnight in warm water. Works 'both ways'😅. 0 carbs - whole flaxseed are not digested...
More butter through the day. 🙂
Second this tip
Have you tried emphasizing butter or other saturated fats?
The amount of fat I eat pretty directly controls the consistency of my stools.
More fat -> softer, less fat -> harder, drier.
I had no constipation since I'm almost entirely on animal foods.
On carnivore, never had a difficult BM and they happen everyday.
The butyrate in butter helps aid the intestine much better than any fiber ever could.
I keep a jar of innulin powder next to my coffee maker and add a spoonful to my second cup of coffee each morning. Seems to help.
I heard about that too. Inulin breaks the fast, the healing authopagy fast I am doing. So I do can remember to take it during lunch or dinner, I will do it.
Thank you!!
Miralax
You can take one or two tablespoons of olive oil at any point during the day. It will help keep you regular.
Too much Pepsi max?