5 Ways to Get Through Constipation on Your Keto Diet

by Melissa West on

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Keto Diet Constipation

In this short article I am going to share with you 5 ways to avoid constipation on the keto diet.

The keto diet has become incredibly popular among those wanting to lose weight but it is also popular for those with neurological issues, heart disease and diabetes. I am not here to argue the efficacy of this way of eating but to offer tips on how to avoid constipation.

Since teaching yoga in 2002, a lot of people have already come to me for tips on constipation. The style of yoga, meditation and breath work that I teach helps you to relax and let go, which is helpful if you are constipated. My constipation videos are the most watched videos on my Yoga Lifestyle channel.

Here are my tips for how to avoid constipation on a keto diet:

When you first get up in the morning start your day with warm lemon water. Warm lemon water will relieve your constipation first thing in the morning. The warm lemon water promotes peristalsis which means the contraction of the muscles in your colon. This will help you have a bowel movement. Simply add the juice of 1/2 a lemon to a cup of warm water and drink it before you do anything else. For a whole video on warm lemon water to relieve constipation and detailed instructions on how to make it, click on the card above.

Why Warm Lemon Water in the Morning

Stay hydrated. If you do not hydrated enough, when the food you eat makes its way from your stomach to your large intestine, also known as your colon, the large intestine will soak up water from the food waste moving through the colon. This will make your stools hard and extremely difficult to pass. Click on the link above for a whole video on hydration.

The top 10 reasons to stay hydrated

Because you have eliminated carbs in the keto diet, you may have eliminated a lot of the fiber in your diet such as brown rice or potatoes, but don ́t worry, there are other ways to get fiber which will help to prevent constipation.

Eat lots of vegetables. Of course there are certain starchy vegetables that you are supposed to avoid on the keto diet because they convert to sugar too quickly in your body, but there are lots of low glycemic vegetables that you can eat. One of my favourite things to do to keep my body both hydrated and to add an extra servings of vegetables is to make blended soups.

I have a video up here that shows you how to make one. This video contains parsnips, which would not be good for a keto diet, but you could make it just with the celery root. Let me know in the comments if you would like a new video on how to make a fiber rich vegetable soup to relieve constipation using your instant pot. The instant pot was not around in 2013 when I made this video and it is so much faster and easier to make those soups now.

Smoothies for Fall and Early Winter

Self massage. I am going to put a link above on how to do a self massage for constipation, but it is super easy. You can do it before you get out of bed in the morning, before you even have your warm lemon water. This self massage for constipation is a life-saver. You are going to love it. I cannot tell you how many times it has saved me.

If you read the comments you will see that it worked for a lot of other people too. Gail said it was amazing and it totally worked for her. Taylor said it worked for her in 5 minutes. Jill said it worked for her in 15 mins. Lots of people in the comments struggled with IBS and found the video helpful. Abbi said it was the most helpful video she had watched. Poor Abbi had constipation for over a month, had gone to the ER 4 times and had tried almost everything. She did this along with some yoga and she was able to have multiple bowel movements with within the span of 2 hours.

Thank you for leaving your testimonials in the comments, they help others, just like you know that these techniques work.

Abdominal Self-Massage for Constipation

So what about the yoga that Abbi was doing. Well let me share with you my favourite yoga pose for constipation to help you avoid being constipated on the keto diet.

#5 Knee to Chest Pose or Apanasana Yoga Pose to Relieve Constipation on the Keto Diet

This pose is incredibly simple. Lie on your back. Bend your knees and place your feet flat on the floor, especially if you have back problems. Start with our right leg. Draw your right knee into your chest. Hug it in so that it presses on your ascending colon. Hold for at least 5 to 10 breaths. Release and feel the difference between the two sides. Then draw your left knee in and press it on your descending colon. Hold for at least 5 to 10 breaths. Release and feel the difference. I will link to a video above that demonstrates this pose.

If you made it all the way to the end of the video give yourself a thumbs up, let me know what tip you are going to implement to avoid constipation on the keto diet: warm lemon water in the morning, staying hydrated, more vegetables, self massage for constipation or yoga for constipation. Share this video with your keto friends and let me know if it works for you.

Constipation Relief with Yoga

Namaste, Melissa


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