How to Get Rid of Constipation on Keto Diet

October 26, 2025 •

7 min read

An estimated 50% of people beginning a ketogenic diet experience some form of digestive upset, with constipation being one of the most common issues. This side effect, often referred to as the 'keto flu,' can be frustrating, but knowing how to get rid of constipation on the keto diet is the key to a smoother transition and long-term success.

Quick Summary

This article explores the common reasons behind keto-related constipation, from reduced fiber and dehydration to electrolyte imbalance. It provides practical, keto-approved solutions like dietary adjustments, proper hydration, and smart supplementation to promote regular bowel movements and optimal digestive wellness.

Key Points

Hydration is Critical: Increase your daily water intake and replenish electrolytes like sodium, potassium, and magnesium, which are often depleted on keto. Bone broth is an excellent source.
Incorporate Low-Carb Fiber: Prioritize high-fiber, keto-friendly foods such as leafy greens, avocado, and various seeds (chia, flax) to add bulk to your stool.
Consider Magnesium: Magnesium supplements, particularly magnesium citrate, act as an osmotic laxative, drawing water into the intestines to soften stools. Consult a doctor for guidance on use.
Boost Healthy Fats: Include MCT oil, olive oil, or coconut oil in your diet to help stimulate bowel movements.
Don't Forget Probiotics: Add fermented foods like sauerkraut or kefir to support a healthy gut microbiome, which can aid digestion.
Stay Active: Regular physical activity, even a short walk after meals, can promote intestinal muscle contractions and improve regularity.
Know When to Seek Help: If constipation persists for several weeks or is accompanied by other severe symptoms, consult a healthcare professional to rule out other issues.

Understanding the Causes of Keto Constipation

Constipation while on a ketogenic diet can be surprising for many people, especially those who associate digestive issues with high-carb, processed foods. However, several factors contribute to this condition. Unlike traditional diets that rely heavily on grains and starchy vegetables for fiber, the keto diet drastically restricts these foods, leading to changes in your digestive system. The primary culprits are a lack of dietary fiber, dehydration, and electrolyte imbalances.

Inadequate Fiber Intake

Switching from a standard diet to a ketogenic one often means eliminating high-fiber foods like whole grains, beans, and many fruits. Fiber adds bulk to your stool, helping it move efficiently through the intestines. Without this bulk, bowel movements can become slower and harder to pass. It is a myth that a low-fiber diet automatically resolves all gut issues; some individuals may actually benefit from a consistent, balanced fiber intake.

Dehydration and Electrolyte Imbalance

The initial phase of ketosis is marked by a diuretic effect, where the body flushes out stored water and electrolytes, including sodium, potassium, and magnesium. This process happens as glycogen stores are depleted, and each gram of glycogen is bound to several grams of water. This rapid water loss, if not adequately replaced, can lead to dehydration. Dehydration is a major cause of hard, dry stools, as the body pulls water from the colon to compensate. An imbalance of crucial electrolytes, particularly magnesium, can also disrupt normal bowel muscle function.

Keto-Friendly Solutions for Constipation Relief

Fortunately, there are several effective strategies to counteract constipation while staying in ketosis. By focusing on smart dietary choices, proper hydration, and targeted supplementation, you can restore regularity.

1. Increase Keto-Friendly Fiber Sources

While many high-carb fiber sources are off-limits, plenty of keto-friendly options can help you meet your daily fiber needs. Incorporating a variety of these foods is more effective than relying on just one source.

Vegetables: Non-starchy vegetables are excellent fiber providers. Fill your plate with leafy greens like spinach and kale, as well as broccoli, cauliflower, Brussels sprouts, and asparagus. Avocado is a superstar, offering significant fiber and healthy fats.
Nuts and Seeds: Flaxseeds, chia seeds, and hemp seeds are packed with fiber and can be easily added to meals. Sprinkle them on salads, mix into smoothies, or make a chia seed pudding. Other good options include almonds, pecans, and macadamia nuts.
Berries: Small quantities of low-sugar berries like blackberries and raspberries can add fiber without spiking carbs.

2. Prioritize Hydration

Drinking enough water is fundamental to preventing and treating constipation. As your body sheds water during ketosis, you must actively replenish it. Aim for a sufficient daily intake and monitor your body's signals.

Enhance your water: Add electrolytes to your water, such as a pinch of pink Himalayan sea salt or a sugar-free electrolyte mix. You can also sip on bone broth, which provides electrolytes and adds a savory flavor.
Warm fluids: A warm cup of coffee or tea in the morning can help stimulate bowel movements.

3. Consider Magnesium Supplementation

Magnesium is a natural laxative and is crucial for muscle function, including the muscles in your intestines. Magnesium levels can drop during ketosis, contributing to constipation.

Types: Magnesium citrate is a well-known osmotic laxative, drawing water into the intestines to soften stool. Magnesium oxide and magnesium glycinate can also help.
Guidance: Consult with a healthcare professional to determine if magnesium supplementation is right for you and for guidance on appropriate use.

4. Optimize Fat Intake

While the keto diet is high in fat, not all fats are created equal for digestion. Increasing your intake of healthy fats can help stimulate bile release, a natural laxative.

MCT Oil: Medium-chain triglycerides (MCT) oil, often found in coconut oil, is known to have a laxative effect. Start with a small amount and increase slowly to avoid digestive upset.
Other Healthy Fats: Include olive oil, avocado oil, and butter in your meals. Some people also find that adding organ meats like liver can provide beneficial nutrients that aid digestion.

5. Incorporate Probiotics and Fermented Foods

Your gut microbiome is highly sensitive to changes in diet. Eating fermented foods helps support healthy gut bacteria, which can be beneficial for regularity.

Keto-Friendly Options: Include foods like sauerkraut, kimchi, and full-fat kefir or yogurt (if you tolerate dairy) in your diet.

Comparison of Keto Constipation Remedies


Remedy	Mechanism	Keto-Friendly?	Notes
Increase Fiber	Adds bulk to stool, improves motility	Yes (from low-carb sources)	Focus on leafy greens, seeds, avocado. Increase fluid intake alongside fiber.
Stay Hydrated	Softens stool, prevents water loss from colon	Yes	Crucial. Add electrolytes to water for best results, especially when starting keto.
Magnesium Supplement	Osmotic laxative, relaxes bowel muscles	Yes	Magnesium citrate is best for laxative effect. Consult a doctor for use.
MCT Oil	Stimulates bowel movements	Yes	Start with a small amount and increase slowly to avoid cramping.
Physical Activity	Promotes intestinal muscle contractions	Yes	Regular, gentle exercise like walking or yoga is effective.
Probiotics	Supports healthy gut microbiome	Yes	Found in fermented foods like kefir and sauerkraut.

Conclusion

While constipation is a common initial challenge on the keto diet, it is a manageable side effect. By understanding the underlying causes—namely reduced fiber, dehydration, and electrolyte imbalances—you can take targeted steps to resolve it. Integrating a variety of keto-friendly, high-fiber foods, maintaining optimal hydration with electrolytes, and considering magnesium supplementation are all effective strategies. Combining these with regular physical activity and probiotics can support healthy digestion, ensuring your transition to ketosis is as smooth as possible. If constipation persists despite these lifestyle and dietary changes, consult a healthcare professional to rule out other underlying causes. Your digestive comfort is key to successfully adhering to your keto goals.

Additional Considerations and Resources

For those who are consistently sedentary, simply moving more can significantly improve bowel function. A short walk after meals is often enough to stimulate peristalsis and get things moving. For more information on maintaining wellness on a ketogenic diet, consider exploring resources from reputable sources like Diet Doctor, which offers detailed guides on managing potential side effects. Diet Doctor Guide on Keto Side Effects

When to See a Doctor

If your constipation persists for several weeks, is accompanied by severe abdominal pain, bloating, or blood in your stool, it is important to seek medical advice. A healthcare provider can help rule out other medical conditions and recommend a treatment plan, which may include a non-carbohydrate laxative.

Key Takeaways

Prioritize Water and Electrolytes: Dehydration is a primary cause of keto constipation. Drink plenty of water and replenish electrolytes like sodium, potassium, and magnesium. Bone broth is an excellent source.
Add Low-Carb Fiber: Increase your intake of keto-approved fiber from sources like leafy greens, avocado, and seeds (chia, flax).
Consider Magnesium: Magnesium supplements, particularly magnesium citrate, act as a natural laxative and can be very effective. Consult a doctor for guidance on use.
Stay Active: Regular, light exercise like walking stimulates intestinal movement and can prevent stagnation.
Include Probiotics: Fermented foods such as sauerkraut and kefir help balance the gut microbiome, supporting healthier digestion.
Use Healthy Fats: Incorporating fats like MCT oil and olive oil can aid digestion by triggering bile production.
Listen to Your Body: Less frequent, but softer, stools may be normal on keto. Only be concerned if stools are hard and difficult to pass.

FAQs

What is the best supplement for keto constipation? Magnesium citrate is widely recommended as a supplement for constipation on the keto diet due to its osmotic effect, drawing water into the bowel to soften stool. Magnesium oxide and other forms may also be helpful. Consult a healthcare provider for personalized recommendations.
How much water should I drink on a keto diet to prevent constipation? Aim for a sufficient daily intake of water, guided by thirst and monitoring hydration levels. Replenishing electrolytes lost during ketosis is also essential.
Can MCT oil help with constipation on keto? Yes, MCT oil can have a laxative effect and promote regularity. It is advisable to start with a small amount and increase gradually to avoid digestive upset.
Which keto vegetables are highest in fiber? Excellent high-fiber, low-carb vegetables include leafy greens (spinach, kale), broccoli, cauliflower, avocado, and asparagus. Chia and flaxseeds are also potent fiber sources.
Are fiber supplements okay on keto? Fiber supplements like psyllium husk are generally keto-friendly. It is crucial to drink plenty of water when taking fiber supplements to prevent them from potentially worsening constipation. Consult a healthcare provider before adding supplements.
Why am I constipated on keto even with enough fiber? If you are consuming enough fiber but still experiencing constipation, the issue could be dehydration or an electrolyte imbalance. Ensure you are adequately hydrated and replenishing electrolytes like sodium, potassium, and magnesium.
Do probiotics help with keto constipation? Yes, including probiotic-rich foods like kefir, sauerkraut, and kimchi can help diversify the gut microbiome and improve digestive function, potentially alleviating constipation.
Does too much fat on keto cause constipation? While it's a high-fat diet, a dramatic increase in fat intake can sometimes be difficult for the body to digest initially. However, healthy fats like MCT oil can have a mild laxative effect. Ensuring you are not consuming excessive protein relative to fat is also important. Consulting a healthcare professional can help balance your macros.
How often should I have a bowel movement on keto? Bowel movement frequency can decrease on a ketogenic diet. What is important is that stools are soft and easy to pass, not necessarily the daily frequency. If you have hard, difficult-to-pass stools, address potential causes like hydration, fiber, and electrolytes.
Can stress cause constipation on keto? Yes, stress can impact digestive motility regardless of diet. Implementing stress-reducing techniques alongside dietary adjustments can be beneficial for managing constipation on keto.
Are sugar alcohols linked to constipation on keto? Some sugar alcohols, when consumed in large amounts, can have a laxative effect, while others may contribute to constipation or bloating in sensitive individuals. Pay attention to how your body reacts to different sugar alcohols.

Frequently Asked Questions

Magnesium citrate is widely recommended as a supplement for constipation on the keto diet due to its osmotic effect, drawing water into the bowel to soften stool. Magnesium oxide and other forms may also be helpful. Consult a healthcare provider for personalized recommendations.

Aim for a sufficient daily intake of water, guided by thirst and monitoring hydration levels. Replenishing electrolytes lost during ketosis is also essential.

Yes, MCT oil can have a laxative effect and promote regularity. It is advisable to start with a small amount and increase gradually to avoid digestive upset.

Excellent high-fiber, low-carb vegetables include leafy greens (spinach, kale), broccoli, cauliflower, avocado, and asparagus. Chia and flaxseeds are also potent fiber sources.

Fiber supplements like psyllium husk are generally keto-friendly. It is crucial to drink plenty of water when taking fiber supplements to prevent them from potentially worsening constipation. Consult a healthcare provider before adding supplements.

If you are consuming enough fiber but still experiencing constipation, the issue could be dehydration or an electrolyte imbalance. Ensure you are adequately hydrated and replenishing electrolytes like sodium, potassium, and magnesium.

Yes, including probiotic-rich foods like kefir, sauerkraut, and kimchi can help diversify the gut microbiome and improve digestive function, potentially alleviating constipation.

While it's a high-fat diet, a dramatic increase in fat intake can sometimes be difficult for the body to digest initially. However, healthy fats like MCT oil can actually have a mild laxative effect. Ensuring you are not consuming excessive protein relative to fat is also important.

Bowel movement frequency can decrease on a ketogenic diet. What is important is that stools are soft and easy to pass, not necessarily the daily frequency. If you have hard, difficult-to-pass stools, address potential causes like hydration, fiber, and electrolytes.

Yes, stress can impact digestive motility regardless of diet. Implementing stress-reducing techniques alongside dietary adjustments can be beneficial for managing constipation on keto.

Some sugar alcohols, when consumed in large amounts, can have a laxative effect, while others may contribute to constipation or bloating in sensitive individuals. Pay attention to how your body reacts to different sugar alcohols.