Keto Poop: How Keto Can Change Your Stool and Why

During the early weeks of keto adaptation, dietary changes can affect bowel movements, stool texture, odor, color, or frequency, often referred to as keto poop.

Fortunately, most keto-related digestive changes are temporary and improve as the body adapts to the new lifestyle. By implementing supportive dietary habits, digestion typically becomes more consistent over time.

Learn how keto can affect stool consistency and discover practical tips to support healthy digestion and regularity.

What is keto poop? 

Adopting a ketogenic diet can prompt significant metabolic and digestive adaptations as the body shifts to processing a markedly different balance of macronutrients.

When following a keto diet, enhancing the breakdown and utilization of fat becomes a central focus. A healthy gut microbiome, adequate stomach acid, proper bile flow, digestive enzyme activity, balanced electrolytes, and smooth intestinal motility are all crucial for proper digestion.

“Digestion happens in stages, and each stage adapts to what you regularly eat,” explains Dr. Berg. “When you significantly change how you eat, the body often needs time to adapt these processes to match the new demand.”

Until these systems are fully optimized, it’s common to notice temporary changes in stool formation, color, and regularity, sometimes referred to as keto poop.

Common stool changes on keto include: 

• Looser or softer stools
• Diarrhea
• Greasy or floating stools
• Pale or lighter-colored stools
• Stronger odor
• Temporary constipation or less frequent bowel movements

Other digestive side effects linked to adapting to a low-carb diet may include abdominal discomfort, gas, or bloating.

Watch the video to learn how keto can affect your digestion and stool formation. 

How keto affects digestion

Major dietary changes require the digestive system to recalibrate how it processes and breaks down foods and absorbs nutrients. 

Here are three ways the keto diet can impact digestive function.

1. Increased demand for fat digestion

Optimal fat digestion requires adequate stomach acid levels, as well as sufficient bile release from the gallbladder and lipase enzymes from the pancreas. 

If you followed a high-carbohydrate or low-fat diet before starting keto, your body may initially not produce enough of these fluids and enzymes to facilitate increased fat consumption.

This can lead to undigested fat passing into the colon, resulting in greasy, floating, or loose stools, a condition known as steatorrhea.

Additionally, low stomach acid is a common but often overlooked issue that can alter the pH balance of the intestines. 

This can create an environment less hospitable to beneficial gut bacteria, which play a crucial role in nutrient breakdown, metabolic hormone regulation, and enzyme activity, potentially contributing to digestive discomfort.

2. Increased vegetable intake

While the Healthy Keto® diet emphasizes incorporating plenty of nonstarchy vegetables, such as leafy greens and cruciferous vegetables, a sudden and significant increase in fiber intake may also contribute to digestive changes. 

While fiber adds bulk and structure, consuming more fiber than the body is used to processing can overwhelm digestive functions and contribute to fluid imbalances, which can lead to bloating and constipation.

3. Changes in fluid balance 

As the body shifts into ketosis, many individuals experience significant and rapid weight loss within the early stages of following a low-carb diet. 

Before the body fully transitions to fat burning, it exhausts its glycogen reserves. As each gram of glycogen is attached to approximately 3 to 4 grams of water, this depletion leads to a rapid loss of water and electrolytes as glycogen stores are exhausted.

If water and minerals aren’t replaced and replenished, dehydration can occur, reducing stool hydration and slowing intestinal motility, which may lead to constipation.

Tips to support healthy digestion on keto

Making gradual changes and incorporating supportive dietary strategies can help the digestive system adapt more comfortably to a ketogenic lifestyle.

Here are five simple strategies to help promote healthy digestion while following a keto diet.

1. Increase fat intake gradually

Suddenly increasing fat intake can overwhelm digestive capacity if bile and enzyme production haven’t adapted yet. This may lead to reduced lipid absorption and, consequently, undigested fats in the stool.

Gradually adding more healthy fats to your meals allows the digestive system time to adjust, which can help reduce loose stools or urgency.

2. Stay hydrated

Optimal hydration supports regular bowel movements and helps prevent stools from becoming hard or difficult to pass. 

To offset the initial fluid and mineral loss associated with starting a low-carb diet, it’s essential to drink plenty of fluids throughout the day.

Maintaining proper electrolyte balance also supports fluid distribution and digestive function. Opting for mineral-rich whole foods or a homemade electrolyte drink can help support normal mineral levels and smooth digestive functions. 

3. Balance fiber intake

While fiber can support stool consistency, incorporating more vegetables and other high-fiber foods too quickly can cause digestive discomfort, especially if your system isn’t used to a high-fiber diet.

It’s recommended to gradually introduce non-starchy vegetables, and note which you digest well while avoiding those you don’t. Consider starting with easy-to-digest vegetables, such as romaine lettuce, cabbage, or cucumber, as these can be easier on the digestive system.

If you’re struggling with constipation, consider adding flaxseed and chia seeds to your routine. Both are excellent sources of soluble fiber that form a lubricating mucilage, supporting the gut microbiome and smooth motility within the digestive tract.

Research published in the Journal of Multidisciplinary Healthcare found that flaxseeds significantly increased bowel movement frequency and decreased abdominal distension in individuals with chronic constipation.

The authors summarize: “Flax seeds also have fibers that can improve gut motility and shorten the time of defecation.”

4. Limit sugar substitutes

While keto-friendly sugar substitutes, such as allulose, stevia, erythritol, or xylitol, can help you maintain ketosis by replacing sugar, certain sugar alcohols and low-carb sweeteners can create digestive issues for some people and may need to be limited or avoided. 

5. Regularly incorporate fermented foods

A balanced gut microbiome helps support smooth digestion, regular bowel movements, and short-chain fatty acid production, as well as helps control the growth of potentially harmful microbes that can contribute to digestive discomfort.

Prioritizing low-carb fermented foods, such as sauerkraut, kimchi, apple cider vinegar, and other fermented vegetables, naturally provides prebiotics, probiotics, and beneficial acids. These compounds help support digestive fluid balance, a strong intestinal barrier, normal motility, and overall digestive health.

When to talk to your doctor

Short-term digestive changes are common during keto adaptation, but persistent or worsening symptoms shouldn’t be ignored.

Talk to a healthcare provider if you experience:

• Diarrhea or constipation lasting longer than a few weeks
• Black, tarry stools or visible blood in the stool
• Persistent pale or clay-colored stools
• Severe abdominal pain or unexplained nausea

Additionally, individuals with digestive disorders, other medical conditions, or those taking medications should avoid making significant dietary or lifestyle changes before consulting a trusted healthcare professional.

FAQ

Sources

https://www.tandfonline.com/doi/full/10.2147/JMDH.S379708