Why It Happens

Bloating on a keto diet can be surprising since carbs are low, but changes in fat intake, hydration, and gut flora often lead to digestive discomfort, especially during the transition period.

Sudden Fat Increase: Your body may struggle to digest high fat if bile production is low.

Electrolyte Imbalance: Low-carb diets flush sodium and potassium, affecting gut motility.

Fiber Reduction: Cutting fruits and grains may reduce beneficial fiber, leading to constipation.

Gut Flora Shifts: The microbiome changes when carbs drop, causing temporary gas or discomfort.

Sugar Alcohols in Keto Snacks: These can ferment in the gut and increase bloating.

Sources: Healthline, Mayo Clinic, Cleveland Clinic, WebMD.

How to Manage

Transition Gradually: Slowly increase fats to give your digestion time to adapt.

Use MCT Oil Carefully: Start with small doses as it can cause digestive upset if overused.

Include Low-Carb Veggies: Add zucchini, spinach, and chia for fiber.

Take Electrolytes: Use magnesium and potassium supplements to support motility.

Check Labels: Avoid excess sugar alcohols in packaged keto treats.

Bloating on keto usually passes — but mindful transitions and gut support speed recovery.

Key Biomarkers

• Erythrocyte Sedimentation Rate (ESR)

• High-Sensitivity C-Reactive Protein (hsCRP)

Expert-Backed Reads

• Heard of hsCRP? Test for This in Your 30s To Live Longer

• ESR (Sed Rate) Test: Detect Chronic Inflammation and Improve Longevity

• A Guide on hs-CRP Test for Inflammation and Heart Health

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