The popularity of the ketogenic diet, also known as keto diet, continues to grow in Singapore. Involving the consumption of very high fat, moderate protein, and very low carb food, this dieting trend helps in improving health and promoting weight loss. People who are on a keto diet are required to limit total carbohydrate consumption . This eating pattern induces ketosis, a phenomenon that happens when your body burns fat instead of glucose for energy. Despite the health benefits of keto diets, side effects such as constipation may occur, causing hard and lumpy stools. Fortunately, there are simple remedies for this problem. Read on to learn what you can do to avoid it.
1. Increase water intake
A keto diet significantly restricts the consumption of high carb, fibre-rich foods such as whole grains, fruits, and starchy vegetables, resulting in the lack of fibre intake. Fibre plays a huge role in maintaining healthy bowel movements. Without sufficient fibre in the diet, digestive disorders like constipation may happen. One of the ways to alleviate constipation is by drinking plenty of fluids daily. Water keeps your intestines flexible and smooth. Therefore, remember to stay well-hydrated when following a keto diet.
2. Add more fat to your diet
By consuming adequate dietary fat on a keto diet, the strength of intestinal contractions can be enhanced, prompting your colon to initiate bowel movements that help to prevent constipation. Nonetheless, do be mindful of the type of fat intake. Healthy fats such as olive oil, avocado, coconut, almonds and walnuts, are recommended in a keto diet. Stay away from foods containing saturated fats. With a wide variety of keto food delivery services available in Singapore, look for menus that offer food with healthy fat. This nourishes you even if you're on a strict keto dieting plan.
Learn more: 5 Common Mistakes Beginners On A Keto Diet Make
3. Exercise regularly
Regular exercise, especially cardio, helps to pump your blood, boost your heart rate and stimulate your bowels. It is safe to say that these exercises are the simplest form of physical activity to help prevent constipation. There are different types of exercises you can perform, including cycling, running, dancing and more. Even a brisk walk can do wonders for your digestive system. To ensure the best outcome, always keep an eye on your keto meals, whether you are eating at any keto restaurant in Singapore, or ordering keto food delivery.
4. Include more fibre in your keto meals
Dietary fibre softens your stool and increases its size. When you have a bulky stool, it decreases the chances of constipation. This can be achieved by adding more low-carb fibre to your keto diet. Recommended sources of low-carb fibre include above-ground veggies, seeds and nuts.
Ultimately, a careful transition to the keto diet should be practised to maximise its benefits and avoid potential negative health impacts including constipation. Always go to a doctor if constipation or other adverse effects of the keto diet persist.
At Ange Bakes Keto, we always look to make the Ketogenic Way of Eating (WOE) achievable and sustainable for ketonians. Our keto-meals and pastries are suitable for both keto and non-keto communities. Feel free to give us a call if you are seeking out healthier food options.