The Ultimate Guide to Keeping Things Moving on a Keto Diet

This post may contain affiliate links which means I may receive a commission for purchases made through links.  Learn more on my Private Policy page.

How to do Keto Without Getting Constipated

The keto diet is becoming more and more popular, as it offers a number of health benefits, including weight loss, increased energy, and improved mental clarity. However, one common side effect of the keto diet is constipation. This can be a frustrating and uncomfortable problem, but it doesn’t have to be a deal breaker. In this blog post, we will explore three methods for doing keto without getting constipated.

Method 1: Increase Your Fiber Intake

One of the most common reasons for constipation on the keto diet is a lack of fiber. Many people on keto end up eating fewer fruits and vegetables, which are excellent sources of fiber. Without enough fiber in your diet, your digestive system can slow down, leading to constipation. The solution is to increase your fiber intake.

There are a number of high-fiber keto-friendly foods, including avocados, nuts and seeds, coconut, flaxseed meal, and chia seeds. These foods can be easy to incorporate into your diet in a variety of ways. For example, you can sprinkle chia seeds on your salads or add flaxseed meal to your smoothies. You can also make your own keto-friendly bread using almond flour and psyllium husk powder.

You can also consider adding a fiber supplement to your diet. Psyllium husk is a popular choice, as it is high in fiber and has minimal carbs. Simply mix psyllium husk powder with water and drink it down.

Method 2: Stay Hydrated

Dehydration can also contribute to constipation. When you’re not drinking enough water, your body can become dehydrated, making it more difficult to pass stool. The solution is to make sure you’re staying hydrated by drinking plenty of water throughout the day.

See also  The Ultimate Guide to Clean Keto: How to Eat Clean and Still Enjoy the Benefits of Keto

A good rule of thumb is to drink at least half your body weight in ounces of water each day. So, if you weigh 150 pounds, aim for 75 ounces of water per day. You can also replenish electrolytes by adding a pinch of salt to your water or drinking broth.

Method 3: Add Healthy Fats to Your Diet

Finally, if you’re not getting enough healthy fats in your diet, you may experience constipation on keto. This is because healthy fats can help lubricate your digestive system, making it easier to pass stool.

Healthy fats can be incorporated into your diet in a variety of ways. You can cook with coconut oil, olive oil, or avocado oil. You can also add some avocado to your salad or snack on some nuts and seeds. Just remember that while healthy fats are important, you still need to watch your overall calorie intake if you’re trying to lose weight on keto.


Constipation can be a frustrating side effect of the keto diet, but it doesn’t have to be a deal breaker. By increasing your fiber intake, staying hydrated, and adding healthy fats to your diet, you can keep things moving and avoid constipation. Remember that everyone’s body is different, so it may take some trial and error to find the approach that works best for you. With a little patience and persistence, you can enjoy all the benefits of the keto diet without getting constipated.