September 8, 2014 · 4:33 AM
Georgia Ede, M.D., has a good article on constipation that is sometimes seen with ketogenic diets. Some think it’s related to low fiber content of the diet. But Dr. Ede found a study that indicates cutting down on fiber consumption helps alleviate constipation! A quote from the good doctor:
If you experience constipation on a ketogenic diet, it is not because you are eating less fiber; it is most likely because you have started eating something that you were not eating before (or a larger amount of something you didn’t eat much of before) that is hard for you to digest. In order to eat a ketogenic diet, which is a high-fat, limited protein, ultra-low-carb diet, most people find themselves turning to high amounts of foods that are notoriously difficult to digest, including nuts, low-starch vegetables such as crucifers, and full-fat dairy products.These foods just so happen to be 3 of the top 5 causes of chronic constipation, regardless of what kind of diet you choose to eat.
Read the whole enchilada for her tips on countering constipation. Another trick that works for many folks is cabbage soup.
A well-designed ketogenic diet is a great weight to reduce elevated blood sugars. Don’t let constipation dissuade you.
Steve Parker, M.D.
September 12, 2009 · 5:55 PM
Weight: 162.5 lb
Finally, some “movement.” I discovered why I hadn’t lost weight lately. Constipation. A known adverse effect of ketogenic weight-loss diets that are often low in fiber. I’ll admit I’ve been prone to constipation in the past if I didn’t get adequate fiber. Expert nutrition panels recommend adults eat 25-30 grams of fiber daily. My average fiber intake for the last three days is 11 grams. Will start sugar-free Metamucil powder. TMI?
June 19, 2009 · 2:00 AM
Over three grams of fiber
High dietary fiber intake helps prevent constipation, diverticular disease, hemorrhoids, irritable bowel syndrome, and perhaps colon polyps. Soluble fiber helps control blood sugar levels in people with diabetes, and it reduces LDL cholesterol levels, thereby reducing risks of coronary heart disease.
An article in the journal Nutrition suggests how fiber may have beneficial effects in atherosclerosis (the cause of heart attacks and strokes), type 2 diabetes, and some cancers. These conditions are felt to be related to underlying systemic inflammation.
Systemic inflammation can be judged by blood levels of inflammatory markers such as interleukin-6, tumor necrosis factor-alpha-receptor-2, and high-sensitivity C-reactive protein.
Researchers looked at 1,958 postmenopausal women in the Women’s Health Initiative Observational Study, comparing inflammatory marker levels with dietary fiber intake. They found that high fiber intake was associated with significantly lower levels of inflammatory markers interleukin-6 and tumor necrosis factor-alpha-receptor-2. This association was true individually for total fiber, insoluble fiber, and soluble fiber. The researchers found no association with C reactive protein.
Bottom line? High intake of dietary fiber seems to reduce chronic inflammation, which may, in part, explain the observed clinical benefits of fiber.
Rest assured that the Mediterranean diet is naturally high in fiber.
Steve Parker, M.D.
Reference: Ma, Yensheng, et al. Association between dietary fiber and markers of systemic inflammation in the Women’s Health Initiative Observational Study. Nutrition, 24 (2008): 941-949.