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6 Common Low Carb and Keto Digestive Issues

Some people see a lot of improvement with their digestion when they go low-carb or keto…

But for others, things might get worse. 😫

These are just a few of the common digestive issues I see with my clients and when they start increasing healthy fats 🥑🫒🥥 and proteins 🥩🍖🍳, oftentimes they really struggle.

Why is this?? 🤷🏼‍♀️

So many people I see already have low stomach acid (from stress, nutrient deficiencies, past history of excessive carb consumption or plant based diets), and when they start eating more meat, their low stomach acid levels struggle to break down all that protein.

This leaves them feeling excessively full after meals as if the food is sitting in their stomach like a brick 🧱 , it can drive heartburn ❤️‍🔥 and indigestion, constipation, undigested food in the stool, inflammation, burping and bloating after meals, and more.

Low stomach acid will also negatively impact the whole sequence of events in digestion so we may not get the trigger for the pancreas to produce enzymes so this further reduces digestion. 🤦🏼‍♀️

On keto we increase healthy fats. If a person has eaten low fat (hello 1980s-90s!), bad fats (like seed oils), or has been plant based, the bile, which is used to emulsify fats (think of it like dish soap 🧼 ), will be thick and gunky and viscous. Perhaps a person doesn’t even have a gallbladder anymore.

Without thin, flowing bile, fats don’t get broken down properly causing a host of digestive issues like constipation OR urgent diarrhea 💩 , stomach upset, shiny, light or clay colored stools, nausea, headaches 🤕 over the eyes, etc.

AND to make matters worse, now this undigested fat becomes an inflammatory marauder to the rest of the digestive tract. 🥴

Poor digestion blocks nutrient absorption‼️Poor digestion drives inflammation‼️ Poor digestion stalls progress ‼️

Not reaching your goals on low-carb or keto?! Perhaps your digestion needs a tuneup!! 🔧

Want to learn more about supporting healthy digestion? Check out this post all about foods to eat to support healthy bile flow.


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