In the ever-evolving landscape of nutrition, the ketogenic diet has emerged as a revolutionary approach to better health. People are embracing it not just as a strategy for weight loss but to help maintain healthy blood sugar levels, support brain function, and promote overall well-being.
However, your body has to adapt to a high-fat diet, which can lead to temporary discomforts, including gas and bloating.
Let’s explore the common causes of keto gas and discover effective remedies for promoting digestive comfort after starting a low-carb diet.
What is keto?
Keto, short for the ketogenic diet, is a way of eating that initiates a metabolic state known as ketosis. During ketosis, the body burns fat to generate energy instead of relying on carbohydrates and sugars as a primary fuel source.
As the body breaks down fat for fuel, it produces large amounts of ketones. These organic acids serve as a highly efficient alternative energy source for both the brain and body.
In fact, ketones generate more usable energy per molecule than glucose, which may help reduce metabolic waste and enhance cellular energy production.
To achieve and maintain ketosis, it’s crucial to avoid sugars, limit carbohydrates, and obtain the majority of calories from healthy fat.
Most keto dieters typically consume 65 to 70 percent of their daily calorie requirements from fats, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates.
As the body adapts to the metabolic changes induced by ketosis, some people may experience temporary side effects–sometimes called keto flu–including low energy, headache, brain fog, and irritability. Some may also experience bloating, constipation, or gas.
Fortunately, these effects often resolve quickly and can be minimized with the right strategy.
Watch this video to learn more about the possible causes of bloating and gas on the keto diet.
What causes keto gas?
Symptoms such as bloating, flatulence, and abdominal discomfort may occur in the early stages of following a low-carb, high-fat diet such as keto.
Here are three primary causes of gas while following a keto diet.
1. Sensitivity to increased fiber intake
A nutritious low-carb diet, such as Healthy Keto®, advocates the consumption of 7 to 10 cups of vegetables per day to promote optimal nutrient levels and support overall health.
However, a sudden increase in dietary fiber intake may lead to gastrointestinal issues, especially for those who aren’t used to eating vegetables or have a sensitive digestive system.
In addition, some individuals are highly sensitive to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) and may experience significant digestive discomfort even when consuming only small amounts of these compounds.
Onions, garlic, mushrooms, and certain dairy products are considered high FODMAP foods and a common culprit of intestinal symptoms, including gas, bloating, and abdominal pain.
To help mitigate the issue, focus on introducing vegetables gradually and be mindful of portion sizes. Take note of how you feel after eating different vegetables and tweak your menu plan accordingly.
If you notice that you consistently experience digestive issues after eating certain vegetables, replace them with more easily digestible leafy greens, cucumbers, and zucchini, or try fermented options, such as sauerkraut.
Additionally, cooking vegetables helps break down some of the tough fibers, making them easier to digest.
2. Sugar alcohols
Especially during the early stages of adapting to a keto lifestyle, many keto dieters rely on sugar alternatives to curb carb cravings and satisfy a sweet tooth on a low-carb diet.
While certain sugar alcohols, such as erythritol and xylitol, are keto-friendly, consuming them in excess can cause digestive upset.
A study published in the Journal of Food and Drug Analysis highlights how consumption of various sugar alcohols can lead to several uncomfortable symptoms, including bloating, flatulence, and laxative effects.1
To help avoid digestive distress, aim to consume sugar alcohol in moderation or opt for monk fruit extract and stevia, which are generally well-tolerated, keto-friendly sweeteners.
3. Sluggish digestion
Stomach acid and bile fluid are essential for breaking down food in the digestive tract and help maintain a balanced gut microflora, which plays an important role in digestive health.
While stomach acid helps digest proteins, activates digestive enzymes, and inhibits the growth of harmful bacteria, bile emulsifies lipids, which enables the absorption of dietary fats.
Insufficient concentrations of these digestive fluids can impair nutrient absorption and disrupt the balance of intestinal gut bacteria. This has been linked to various digestive issues such as bloating, indigestion, constipation, and an increased risk of intestinal infections.
This may be particularly problematic when starting a keto diet. A sudden increase in fat and protein intake can trigger various digestive symptoms, especially in individuals with low stomach acid or inadequate bile production.
To support healthy stomach acid levels, try incorporating small amounts of raw apple cider vinegar diluted in water before meals.
Additionally, adding fermented foods such as sauerkraut or kefir, and including bitter vegetables such as arugula, dandelion greens, and radicchio before meals may help stimulate digestive fluids and promote more comfortable digestion.
More tips for healthy digestion on keto
In addition to addressing the primary causes of keto gas, several other strategies can be implemented to support overall digestive health and help minimize discomfort.
As Dr. Berg explains, “Once you hit ketosis, your body undergoes significant metabolic changes. It’s essential to support your gut health by focusing on whole, nutrient-dense foods, staying hydrated, and addressing any underlying food sensitivities or nutrient deficiencies.”
Eating more raw or lightly cooked vegetables can naturally support enzyme activity and help break down fats, proteins, and carbohydrates more efficiently. This can help reduce the risk of incomplete digestion and gas production.
Consuming more naturally probiotic-rich and acidic foods, such as sauerkraut, kimchi, and kombucha, may also aid digestion by promoting a healthier gut environment.
To naturally support bile production and promote smoother fat digestion on a high-fat diet, try incorporating beet tops, ginger, lemon, choline-rich eggs, and herbs such as chamomile or peppermint.
It’s also crucial to identify and eliminate potential food sensitivities, including those to dairy, gluten, or FODMAPs, that may contribute to digestive discomfort.
Incorporating natural stress-relieving practices, such as deep breathing exercises, walking, or stretching, can also help support more consistent digestion.
By taking a holistic approach to digestive health, you can help reduce gut discomfort and enjoy the profound benefits of a nutritious keto diet.
Key takeaways
Keto gas is a common but typically temporary side effect of transitioning to a low-carb ketogenic diet.
Common causes of keto gas include a sudden increase in fiber, sluggish fat digestion, and overconsumption of sugar alcohols during the adaptation phase.
Gradually introducing fiber-rich vegetables, incorporating gut-friendly foods and herbs such as raw or fermented vegetables, bitter greens, apple cider vinegar, and peppermint, and avoiding high-FODMAP or poorly tolerated ingredients can help ease gas and bloating on keto.
FAQ
1. Why does keto make me gassy?
Temporary gas and bloating are common side effects of starting keto and other low-carb diets such as the Paleo diet.
The most common causes of keto gas are increased fiber consumption, excess intake of sugar alcohol, insufficient bile production, and low stomach acid.
2. Is gas a sign you’re in ketosis?
No, while gas can result from adjusting to a low-carb diet such as keto, it doesn’t necessarily indicate that you’re in ketosis.
Gas and bloating are more commonly related to changes in diet composition, such as increased fat and protein intake and a sudden increase in fiber-rich vegetables.
3. How long does keto gas last?
The duration of keto gas varies from person to person and depends on the underlying cause. In most cases, keto-related digestive discomfort subsided within a few weeks as the body adapts to a high-fat diet.
Making gradual dietary changes and supporting digestion with the right foods can help minimize gas and bloating during this dietary transition.
4. Can keto mess up your gut?
Keto may lead to temporary changes in gut flora composition linked to mild digestive discomfort.
However, a nutritious high-fat diet isn’t inherently harmful to gut health and, in most cases, enhances intestinal health and overall well-being.
5. What vegetables cause gas on keto?
Certain keto-friendly vegetables, especially those high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), can cause gas and bloating in sensitive individuals.
Common culprits include artichokes, asparagus, beets, Brussels sprouts, cauliflower, garlic, and onions.
