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Some people experience constipation on low-carbohydrate and ketogenic diets and worry that it is due to a lack of fiber. If you are one of them, take heart! Fiber is not the answer! Read on The authors of, Jimmy Moore and Dr.

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Eric Westman, acknowledge that some people develop constipation on ketogenic diets, and offer some recommendations about how to address the problem, including drinking enough water, increasing non-starchy, fibrous vegetable intake, and using sugar-free candy containing sugar alcohols as a mild laxative. I do agree that these approaches may certainly be helpful for some. However, if you have tried these ideas and they haven’t worked for you, or if you have trouble with constipation no matter what kind of diet you eat, I would like to offer some insights that I hope you will find useful. Most people believe that constipation is caused by a lack of fiber in the diet, but this is actually not so. My opinion, based on clinical and personal experience, common sense, and lots of reading of the scientific literature, is this: C onstipation is usually caused by something you ARE eating, no t by something you’re NOT eating. Lack of fiber does not cause constipation. In fact, fiber can actually CAUSE constipation!

Take a look at this 2012 study that proves it: Ho KS et al. World J Gastroenterol 2012;18(33): 4593-4596. “This study has confirmed that the previous strongly-held belief that the application of dietary fiber to help constipation is but a myth.

Our study shows a very strong correlation between improving constipation and its associated symptoms after stopping dietary fiber intake.” Plenty of people and animals have eaten mostly-meat/all-meat diets and do not suffer from constipation, and plenty of people eat high-fiber diets and even vegan diets and suffer from constipation. If you are lucky enough not to have constipation on a regular diet and then develop constipation on a ketogenic diet, it is almost certainly not because you are eating more meat and less fiber.

Ask any gastroenterologist or physiologist and they will tell you this: Meat and fat are easily and completely digestible!! Fiber, on the other hand, is partially or wholly INdigestible by definition (for more information about the nature of fiber see my article entitled ). Unless you have certain uncommon digestive diseases such as pancreatic insufficiency or have had certain surgical procedures that interfere with normal digestion, such as gastric bypass surgery, you simply will not find undigested meat or fat exiting your body, whereas everyone is guaranteed to find plenty of undigested vegetable matter, right? 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 [to read about dairy foods and constipation, click ].These foods just so happen to be 3 of the, regardless of what kind of diet you choose to eat.