How to Stop Constipation on the Keto Diet
Vložit
- čas přidán 10. 01. 2021
- Constipation is something that can happen with some people starting out on a keto diet. The answer is NOT to add fiber. Listen in to hear how you can get back to being regular on a keto diet. For more info go HERE: mariamindbodyhealth.com/fiber...
Get electrolytes HERE: drinklmnt.com/pages/maria-emm...
THE ART OF FAT LOSS BOOK: keto-adapted.com/product/the-...
PLEASE SHARE WITH SOMEONE THAT THIS VIDEO COULD HELP!
Also check out our new ebook “Carnivore” if you want to start a Carnivore diet. keto-adapted.com/product/carn...
Our Amazing Keto Courses are here! keto-adapted.com/school/
My Personal Consultations! keto-adapted.com/product-cate...
My subscription website where you can get tons of support: keto-adapted.com/subscriptions/
FOLLOW ME ON SOCIAL MEDIA:
Twitter: / mariaemmerich
Facebook: / ketoadapted
Keto Facebook Group: / mcketo
Instagram: / mariaemmerich
SUBSCRIBE! / @mariaemmerich
Disclaimer: Some links in posts are affiliate links. If you click on a link and make a purchase, I may receive a commission, but your price will not change. All products that I link to I use personally and contain no ingredients that we do not recommend for optimum health. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician.
The most important tip I can give anyone who embarks on the Keto Diet and experiences constipation is to really make sure to up your salt intake. When I first tried Keto I did not make sure to eat more salt. I got severe vertigo. I was dehydrated. I did drink water but eliminated it quickly. It made everything worse. I was constipated and felt weak. Keto Flu was horrible. I quit and went back to destroying myself with sugar and junk food.After I educated myself on how to do Keto successfully I concentrated on eating salt and made sure to take electrolytes via the powder stuff you see on Keto videos. A glass of warm water with a tablespoon of salt before bed works wonders by the next morning. Taking large amounts of salt daily made Keto easy for me. It eliminated any symptoms of Keto flu and made elimination easy.My 2 cents worth.
I would REALLY LOVE an in-depth video of why you went from keto to carnivore and the pros and cons of each.
Check out this channel. We have done many videos :)
Great info, Maria.
Thank you for your time and hard work, figuring out so many things so we don't have to. 🤗 you're awesome
Thank you! 😊
When I first started keto 4 years ago I cam across your books and website. Your a blessing to all not just for keto but for all matters of health. Whenever someone asks me about keto I just tell them to google you! There is so much out there but there is only a few who are as informed and understand the basics and science behind food and the chemistry it plays when it’s in our bodies. Thank you 🙏 Maria & Craig for all your knowledge and sharing it with us all 💕😍
You made my day! Thank you!
Thank you for making this video. It gives me hope that I can have real salt again after listening to the part where PSMF helped one of your clients drain and manage her edema. I have lived with and struggled at times with primary edema all over my body. 🙏🏻
Thank you!
So much great info I needed right now. Thanks!
Glad it was helpful! :)
You are such an inspiration and I love watching your videos 😊
Thank you so much!!🥰
This is EXACTLY the info I needed! Yes, my doctor advised Miralax and Smooth Move tea. I had NO idea I probably just needed more salt. Loving all that I'm learning from your videos and cookbooks, THANK YOU!
You are so welcome!
How did it go for you? Did salt increase help? Did you eliminate foods? Thanks 😊
Great video. Very helpful! Totally agree about fiber. I love The Fiber Menace. It changed everything for me.
Great to hear!
So helpful!!! You’re the best :)
Happy to help!
Bought your cookbook. Love it.
You are a blessing 🙏
You're a genius. Thanks for your correct information
Thanks for watching!
Thank you that made a lot of sense
OMG thank you Dairy and Nuts:) just gave it up:)
Great Maria!
Thank you!
You have already helped me immensely!
🙏❤️
Thank you for the tips!!😊
You are so welcome!
Thanks for this helpful info! I always experience barely any bm's with keto. I'm currently on high amount of augmentin for a bad spider bite and my tummy is totally messed up but sticking to keto and your psmf principles :) xoxo
Awesome! Glad it was helpful! :)
It make sense to me because since I started Keto diet with intermediate fasting my constipation is getting worse and worse.
Add more salt and magnesium. Like this:
mariamindbodyhealth.com/lmnt-electrolytes-2/
I have been low Iron my whole life. When I took Iron supliments i would just get constipated. Thank you for the information! Best wishes!
Glad it was helpful!
Thank you Maria!
You are so welcome!
OK I love you:) you are so SPOT ON:) Omg best info here:)
You are so welcome!
Love all your tips and insight!
Thanks so much!
Lettuce are such a good way to add to everything.....utilize the green veggies too. I’m mindful with the cheese. And there are so many recipes that are adding the psyllium husk, oat fiber and etc.
Fiber is not what is needed and can actually cause more issues. Did you watch this video? :)
I needed to hear this
Awesome! :)
Great video and you look great!
Thank you sweetheart!
That was my fav video because of the water crushing against the paddle board
I had no idea smooth move tea was that bad it’s the only thing I’ve found that has helped with the constipation. I’m gonna try more electrolytes.thank you so much for this information
Just found you! Going to really try keto for gut issues and weightloss
You got this!
Salt was the answer. Thank you!!!!!
You are so welcome!
Thanks!
Maria, thanks for another great discussion video.
I have been having the constipation challenge most of my life. It has not gone away on Keto and I have taken most of the steps you mention here except for nuts. I typically only eat an 1-2 oz of macadamia nuts every other day. I am now going to remove them as well to see if that helps. I see in your blog you also suggest removing ghee :( I love the taste of butter/ghee. I guess that is going away as well.
I had already started investigating the thought that my gut biome may be wacked for years of bad eating, antibiotics, etc. For Jan I have decided to go 98% carnivore with homemade yogurt (coconut base) to try and re-align the gut biome.
Wish me luck.
Yes! If you need more help, I highly suggest doing a personal health assessment: mariamindbodyhealth.com/supplement-plans/ I look forward to helping!
Did it solve your constipation?
@@euodiasaayman In short: some. I continue researching but have some concern that I may just have a medical issue that cannot be resolved naturally.
@@waamp6984 Food combo's help, as I had the same issue. Berries are your friend, and should help a lot. Raspberries are great regulators, plus full of Vit C. I usually try to have a Cup of B. Sprouts, and for dessert 1/2 C of Raspberries. Plus, I also added 1/2 hour walk everyday.
Thank you so much
That was great !!!! Thank you …no joke… you really know your stuff …that was great !!!
Glad you enjoyed it! 💖
I’m so thankful. I cut out the dairy and nuts and I’m so much better!! So happy!! And I added more salt too.
Awesomeness!
I'm finding FREE of my ibs and constipation after going 💯 carnivore! And since doing dairy free January, my Sjogrens Syndrome Symptoms have improved~my hands are finally pain free after YEARS
Awesome!!!!
@@MariaEmmerich thanks in large part to you! My Dr recommend keto to me after my Sjogrens diagnosis, and you were at the top of her list of people to follow for sound keto advice
It’s the way to go: total carnivore, very little cheeses or nuts.
Did your dryness improve ?
@@presben8516 a lot, but not 100%
I'm an new fan:) yesssss
Yahoo! Welcome! 🎉
I hope this video helps
I’ve been constipated for weeks and have abdominal pain and can’t figure out why. I’m going to try these tips. I hope the dairy isn’t messing me up
Dairy can be an issue. 😊
THANK YOU SO MUCH FOR THIS VIDEO ❣️ U are a GENIUS
You're so welcome! 💖💖💖💖
Fun fact on the dairy subject. I nurses all of my children but my oldest was colicky, so she cried for hours and sometimes days with little break!! I kept getting suggestions to stop any brocoli, cabbage, etc but it wasn't until a family member suggested I give up dairy that I saw a difference. Turns out she was allergic to a protein that was being passed down through my breast milk from the dairy I was eating and that was causing all of our issues. Once I gave up the dairy, she stopped crying. So just a tidbit of my experience that may help some mom out there trying to nurse her baby. 😉
Amazing!
Thank you for that. I love my Redmond sea salt. What sunscreen do you use?
I love Beautycounter Sunscreen :www.beautycounter.com/mariaemmerich?goto=/products&search=sunscreen :)
I'm suffering from constipation and I was prescribed Laxido powders and lactulose liquid which I don't want to get hooked on. What helped was eating canned prunes in their juice, but the sugar content is high; the canned prunes did, however, help with the constipation problem.
But they are LOADED with sugar and will surly kick you out of ketosis. Better to get your electrolytes in check. Lack of sodium in the colon is usually the culprit. Try eliminating all dairy too :)
Excellent....shared it with my sister-in-law (both she and her hubby suffer constipation) she loves Smooth Move tea. We introduced them to healthy Keto a year or two ago and even carnivore, but they love rice and carbs...we are sing a lot more Redmond salt and are doing much better with regularity.
Thank you for sharing!
Wow! I never knew nuts could be my problem! Lol, I have been eating a huge amount of them! Thank you so much!❤
Happy to help!
I eat dairy and almond flour. Consider Goat milk/goat cheese. I have an avocado everyday, and lots of pink salt throughout the day. The avocado half seems to work great since I added it daily. (I have a serving of pecans everyday as well).
Are you following keto?
I had two sticks of celery last night with dinner, and got a better night's sleep too, so maybe sodium was the missing link ! I heard celery has natural sodium !
love you hat...where did you get it? Love your videos Thank you! you spoke of salt but not potassium and magnesium??? How do these fit into constipation?
Typically not enough sodium is the main problem with constipation. But I recommend adding magnesium too. :)
@Maria Emmerich
I've been wondering if the iron in my prenatal has been the culprit. Doc doesn't want me supplementing more than 400mg magnesium, except for incorporating Redmond. I told him I "try not to eat breads and sugar" (didn't want the keto-judgment 😄) so I add electrolytes. He seemed fine with the extra 60mg. I do salt everything. Maybe need more water and a teeny more fat to smoothe things out. 🤔
Yes! I highly suggest doing a personal health assessment: mariamindbodyhealth.com/supplement-plans/ I look forward to helping!
I NEEDED TO HEAR THIS 😢😭😭
You can do it!
@@MariaEmmerich i Love you thank u!!! ❤❤❤❤❤
I def need the iron help. i am scheduled next week for my first IV infusion of it. I am a meat eater that has been doing keto all wrong :-/ BUT I Just started your VIP program. It could be a gut issue but not really sure. Point me in the right direction. :-)
In order to give the correct recommendations I would recommend a health assessment keto-adapted.com/product/assessment-form/. I look forward to helping.
Started moving towards a more low carb diet since my miscarriage. I still eat some Greek yogurt and peanut butter 🤐 One of my favorite snacks! Any recommendations for replacement?
I would focus on eating more protein and if you need to snack do hardboiled eggs, beef sticks, tuna or other protein focused snacks. :)
Thank you so much for great video as alway s very appreciate 1 Maria what is the resepie for salt water ! We’re I can find it ? Constipation I agree it’s a problem what Do you think can we add potassium citrate then salt this would make great electrolyte drink ? What your the trout ? Thank you so much again ! Just got Mag glycinate 500 mag take 1 in am 1 pm for leg crams at night .I was take in Mag malate 3 times you suggested glycerinate will help for better elimination also ?
Here is the sole water link: mariamindbodyhealth.com/what-is-sole-water/ Regarding electrolytes if you are doing keto you do potassium in your meat too, Tracking will help you know what you need. Here is a link on balancing electrolytes: mariamindbodyhealth.com/how-to-balance-electrolytes/ :)
I was wondering how much salt to consume. Been keto 3 years and could not find this info anywhere. Was just guessing.. Thank you!
The recommendation is about 4,000-6,000 mg sodium a day. But some people need more, some are fine with a bit less. Potassium is around the same amount per day but you get a lot from food. :)
Great info ❤🙏 how much salt do I give to my kid?
I thought magnesium citrate is good for consumption?
For kids we generally just salt their food liberally, and add LMNT if they are very active (our boys use more LMNT when they are playing football for example) ❤️
Thank you Maria! I got connected with you through Keto Chow. This is something I have struggled with for the last 4 years. I have Lipedema and I am trying to follow the Keto diet for my condition as well as getting rid of excess weight. I am pretty sure dairy is a problem for me. Recently I have been using Kerry Gold butter in my protein shakes and I don't seem to react to that like when I use regular butter. Do you know why this could be? Also is goat and sheep's cheese considered dairy too? I seem to be able to tolerate that as well. Your recipe's are amazing! I just made the Protein Sparing Bread recipe. It was so good. One recipe will last my husband and I a very long time since we are not big bread eaters, but it is wonderful. Thanks so much!!
For anyone trying to lose weight, and especially those with lipedema, I highly recommend going 100% dairy free for best results. No goat or sheep either, at least at first. You can get proper weight loss macros here:
mariamindbodyhealth.com/calculator/
@@MariaEmmerich thanks so much!
Would love to hear your thoughts on chronic fatigue syndrome
Nuts actually are what cures mine. I just don’t like eating em as they are addicting
Maybe some people don't really have constipation or trouble expelling the material. There is just less of it because the body used more of the food up, so they need to go 1/3-rd as often. When overeating on fat after misjudging the amount by eye, the output is usually like a greasy tar.
I heard that many people don't add salt to rice despite it going into all other cooked grains and most sweet deserts in small amounts.
There will be some reduction in amount, but you should still go #2 pretty much every day. You need to keep things moving, especially detoxed toxins, etc and if not going every day they can get re-absorbed into the body. Craig has been carnivore for about 5 years and goes #2 every day. :)
Been having issues ever since I've been eating the easy protein sparing bread. Could the egg white powder be the culprit? My holistic chiropractor has me on intestinol and I take Thrive probiotics and drink LMNT along with having a heavy hand with the salt shaker
Possibly you are sensitive to egg whites. :)
Pink salt is my zen
Awesome. :)
Maria, what do you think about all these keto protocols for perimenapause and menspause. Doing fasting so many days adding carbs on certain times of your cycles etc. I'm 53 no period and I've been listening to all this podcasts, it sounds exhausting having to have to keep track of so much. Keto with fasting for five days and then two days of adding progesterone building carbs, I hate tracking, I just want to eat keto, I have five pounds to lose, I do have insomnia, no hot flashes , I'm very active, weights, hiking, but cannot fix my sleep or lose the five pounds Thank you so much cute lady! ♥️♥️
I am not in agreement it mariamindbodyhealth.com/why-you-dont-need-carb-ups/ 💖💖💖💖💖💖💖
What water source is good to drink if you can’t buy an expensive home water purification system? I usually buy a BPA free gallon of alkaline water and pour in either glass or stainless steel container to drink. Any ideas of a better system?
We have a reverse osmosis system at home. On the road we try to find RO water. 😊
May I ask you. Is Pink Salt ok to use for your salt intake?
Or do you need regular table salt? Thank you.
I prefer sea salt. And this one ensure no micro plastics or other junk are in it because its from ancient sea beds:
mariamindbodyhealth.com/redmond-salt/
@@2centsworth1965 thank you! 🤓
How is it not windy there? Beautiful
New sub!
Yay! Thank you!
@@MariaEmmerich honey I just want to thank you from the bottom of my heart. I've been constipated for years! I stopped my fiber pills, cut down on my dairy, started drinking more water, started adding more salt in my diet and bam!!! I'm going everyday or everyday now! I'm so happy. Thank you thank you thank you! Feels so life changing for such small changes!!! I appreciate you!!!!
I had to come find this video again just to thank you!!! Will continue to watch you and take your advice!
Awesome!! 😍
Omg honey... maybe I am consuming too much dairy. Thank you!
So if you have to take dairy out of your keto diet, what’s left to eat besides protein greens and low carb fruits. ??
I have hundreds of tasty recipes including over 200 dairy free ones in this book. amzn.to/3nBe7ya
Maria would it be ok for me to drink my favorite super coffees? They are plant based but do contain some mct but I love them so much. They're 80 calories 3.5 fat 2.5 sat fat?
If you are trying to lose weight then I would skip it. And the coffee can hold you back too. More on that here: :)
mariamindbodyhealth.com/why-i-dont-drink-coffee/
What are your thoughts on Ultima hydration packets?
I am not a fan. They use magnesium citrate which is poorly absorbed. It is also really low in sodium 🙏
I NEED FOR INFORMATION ABOUT WHAT I need to eat and what I can and can't Do you have more utube that I can watching I don't need to lose weight I have lost 15 lbs now 97
We have tons of recipes on our blog here:
mariamindbodyhealth.com/
Low iron 6:00
You briefly mentioned low iron…I thought u said we would find it at the blog…could u tell me where
Finding the reason why you are constipated is important. A few things cause constipation:
1 FOOD: Staying DAIRY and NUT free (unsweetened almond milk is fine since it is zero carbs and mainly water, but stay away from nuts and nut flours) is most important (no butter, ghee, whey protein, cheese, heavy cream).
2 Iodine deficiency
3 Slow thyroid
4 Not enough salt: the colon needs salt. Adding in an LMNT or 2 daily will help: mariamindbodyhealth.com/lmnt-electrolytes-2/
5 Too much fiber: fiber causes bulk to the stools and causes constipation
6 Low good gut bacteria
7 Supplements listed below that help with constipation: Just Thrive Probiotic, Iodine, magnesium glycinate, vitamin c, Redmond Salt: mariamindbodyhealth.com/redmond-real-salt/
8 Get liver checked and add in liver cleanse if elevated: mariamindbodyhealth.com/liver-cleanse/
9 If you still are not eliminating daily with the supplements I list below, then add 1 capsule Vitamin C every other hour (up to six times a day): helps loosen stools and boosts the immune system! You can only absorb so much vitamin C at a time so do not take all 6 capsules at the same time. You will just urinate out the excess. You may
experience very loose stools if you take too much. Slowly increase. It is the only healthy “cleanse.”
Find it here:
mariamindbodyhealth.com/vitamin-c
But too much salt is well known to be bad. So how do you judge what is the right amount/range (besides X tsp, since everyone is on varying amount of keto and also is a built a bit differently)?
No, that is a myth. Please read this:
drinklmnt.com/pages/the-science
Hi , im on day 50 .. started carnivore immediately after i had some crazy gut issues.. skinny, underweight, mainly been eating tender lamb meat in bone broth and tender coconut water for electrolytes slowly i had to add some minimal fruit for my insomnia, tremors and palpitations , severe constipation.. type1 really bothersome. 6 months back got hemorroidectomy done... the more im eating fat .. its getting deposited on my belly now.. dry skin, thin hair.. infact losing a lot.. gum issues.. these are all new except for mediocre constipation... ive been looking for suggestions or consultation from most of the carnivore doctors but no luck... i had a flat belly and no patches or warts on my skin .. i want to absorb the fat and protein im eating for good ..
You don’t need to eat fruit at all. And it’s not uncommon to have some GI issues whenever you dramatically change your diet. I suggest adding digestive enzymes: mariamindbodyhealth.com/hydrochloric-acid-with-pepsin/
How quick do I need to finish the mason jar of Sole Water? Same day or 2 days?
It is good for 4 days.:)
Thank you 👌🏻
What is the sole water recipe?
What if you eat salty sauerkraut and olives? Do you still need to take 2 1/2 tsp of salt.?
You would count any added sodium in your food towards your daily requirements. Keep in mind that 2.5tsp is an average; individual needs will vary person to person :)
Thanks Maria, so we do not need to eat vegetables on Keto?
You can eat low glycemic vegetables and fruits in moderation up to 20 total carbs per day on keto if you want ❤️
I was leaning towards carnivore, but at the moment I am in real pain with constipation most likely my keto choices (dairy) and no relief or remedy from my doctor, this is a real thing and draining ever which way, what do you recommend to really get things moving?? I'm desperate..
Not getting enough sodium is usually the cause. And add magnesium:
mariamindbodyhealth.com/how-to-balance-electrolytes/
Can you do carnivore for candida
Yes, that is a great option. :)
You are awesome!
What is the right kind of magnesium?
We like Glycinate or malate forms. We have all our favorites linked here:
mariamindbodyhealth.com/keto-shopping-and-supplement-guide/
Hmmm iron...maybe that's why I'm having issues again this week I upped my iron
Could be. :)
What is your opinion of ducosate sodium?
I don't use it. Usually getting enough salt resolves any constipation. :)
I started keto a few years back and I became MISERABLY constipated - almost emergency room constipated… I want to try keto again but I am very paranoid about it!
Sorry to hear that. I would make sure not to eat too much fat (avoid MCT oil, coconut oil, etc) and add digestive enzyme and HCL. :)
mariamindbodyhealth.com/hydrochloric-acid-with-pepsin/
@@MariaEmmerich MCT oil, olive oil and castor oil are recommended for constipation by several holistic doctors.
Deborah that happened to me recently. Never had constipation issues. Started Keto 3 weeks ago and had nearly ER type constipation. Scared me so badly. My daughter gave me 2 tablespoons of MCT oil which got me through but OMG absolutely horrifying.
My 6 yr old son had to go to the ER for constipation they gave him an adult enema. And want him to start a daily dulcolax morning and night.
Salt? So what do you do if you have a problem with high blood pressure?
Read this: mariamindbodyhealth.com/how-to-lower-blood-pressure/
Will bacon help with salt intake? Not daily but once in awhile?
Better to increase your sodium in other ways if weight loss is your goal :)
What can we cook with without butter? I can't have ghee and other oils
There are lots of good dairy free options: mariamindbodyhealth.com/dairy-free-fats/
You have to be careful when using salt. If I eat just a little even Himalayan salt I swell up life a ballon. My feet swell up so bad I can’t walk. And I have been on keto for 1&1/2 years.
I would try Redmond's Real Salt instead. You are likely swelling from not getting an electrolyte balance : mariamindbodyhealth.com/how-to-balance-electrolytes/ :)
I just subscribed. This is my 1st video of yours but if you haven't done it already a more detailed video on daily salt intake how to manage.
Welcome! I have many videos addressing electrolytes. Happy watching! 💖
Magnesium citrate totally loosened me up.
Yep! It sure will lol
Wouldn't adding salt to diet have an effect on blood pressure?
No. That is a common misconception. Your body NEEDS sodium. High blood pressure is generally caused by uncontrolled blood sugar: mariamindbodyhealth.com/how-to-lower-blood-pressure/
🤯
I thought I heard you a couple years ago with Dr Mindy Pelz and you were carnivore? Or am I just not remembering correctly? Also, in looking into carnivore, they say to up the fat to stay regular, including more butter. So now I'm really confused! 🙂
I have been carnivore on and off, yes. Constipation typically happens when you don't get enough salt and electrolytes. :)
@@MariaEmmerich ok. Thank you! Your reply is much appreciated!!
What about the use of ketones?? Aren’t they high in sodium??
Those are not recommended. Exogenous Ketones are a supplement producing ketones. NOT your body producing ketones and burning fat. :)
What about gelatin and salt? Would it help?
Salt can help. But I don't think gelatin will help with constipation.
Too easy to digest.
so my problem on keto is i am always getting the runs. suggestions?
Try adding digestive enzymes. Here's a link.
amzn.to/2XVhN3b
Soooo take out dairy on top of carbs. What’s left. Just meat and eggs?? Little bit of salad
Lean meat, eggs, low carb fruit and vegetables :)
Milk? How would a liquid cause constipation?
Dairy is notorious for cause GI issues, especially constipation due to inflammation.
Thank you, Maria! You’re such a light! I have a couple kids who struggle with constipation but are not eating keto. Would you recommend more salt for anyone who is struggling to 💩? Or is that only for keto? 💜💜💜
Absolutely!! Anyone! And add magnesium glycinate:)
@@MariaEmmerich thank you! How much salt is too much salt?