Constipation in keto.

Some of us find a quarter of a teaspoon of vitamin C powder in a glass of water gets things moving. The results can be pretty spectacular, so start small and choose a day where you have no plans.

I did and still do from time to time. I take inulin from Holland and Barratt but the one thing that definitely helps in the morning for me is a teaspoon of sunflower seeds or sesame seeds.

I'm another who votes for seeds, milled. I add up to 3 tablespoons to yoghurt once a day. When things are moving I reduce to 1 tablespoons a day.
Drink extra water too

Melgar said:

I have bouts of constipation and diarrhea. These bouts for me are to do with my gluten intolerance. I am 100% gluten free. Our house is gluten free. I am so careful to avoid gluten, but at times I ingest gluten through contamination or an ingredient that has not been disclosed. The other day I must have eaten contaminated food as I came down with IBS then the inevitable constipation and diarrhea. My daughter, who is also coeliac ended up in hospital due to constipation, it was that bad. So I believe a food intolerance may have a bearing for some people. I also have a problem digesting fats which may contribute to constipation. I have no evidence for this, only my own experience.
edited due to an autocorrection.

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I find if I up my protein, I will end up constipated. Chicken & fish I am fine with. Sausages, beef hit and miss, if I can tolerate that day I can go from constipated to the the other extreme. Eggs/ dairy too much and I feel sick, migraine, sinus pain and I will again be bunged up I cannot win. Sometimes I just don't want to eat and gp just says it intolerances and wont test me

I am regular as clockwork 8am every morning don’t get up til 8.30 ming you but that’s another matter lol . I don’t drink anything but water these days about 2 .5l a day and plenty of green vegetables , I’ve reduced my carb intake drastically but still have one carb day where I eat potatoes etc

Fluids, electrolytes, vitamin c, magnesium particularly the citrate version and more fluids. Fibre can help or hinder. If things are really blocked up then more fibre might not help whereas it does keep it moving as a general help so long as it is moving. On keto that’s seeds, nuts, veg.

I’d also check if it’s actually constipation, or a case of less **** in less **** out ie simply there’s less waste to move through the system.

Did I mention fluids? Carbs hold water. Without them we need to drink more whilst adjusting even if we are that rare animal that drank enough beforehand. If you are drinking more water it flushes out the electrolytes faster which can make us feel really rough - so more potassium, magnesium sodium especially. (Helps with keto flu too).