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The best keto foods for diarrhea are fiber-rich foods, probiotic-rich foods, and water with electrolytes. Some examples are cruciferous vegetables, leafy greens, yogurt, Sauerkraut, and miso soup.
Learn more in detail in what foods to eat when you are struggling with keto diarrhea. I provide 2 lists of foods with their carb counts. I even created a day of eating food plan that you could follow.
In addition to what you should eat, I also provide you with some items you would want to stay away from.
1. Fiber-Rich Foods
Fiber will help bulk up the stools and thus help fix diarrhea from starting a ketogenic diet. Be careful with having too much fiber though, as it may cause cramps and gas. Try to keep it under 13 grams of fiber (source).
When consuming vegetables try to avoid having them raw (source), as this can irritate the digestive system.
If you are not a fan of vegetables you can also get good sources of fiber from nuts and seeds (source).
Fiber-Rich Keto Vegetables
I sorted the chart below from least to most amount of carbs per the given amount of low carb vegetabls.
| Vegetable | Amount | Carbs | Fiber |
| Spinach | 1 Cup (30g) | 1.1 | 0.7 |
| Cucumber | 1/2 Cup (52g) | 1.9 | 0.3 |
| Radishes | 1/2 Cup (58g) | 2 | 0.9 |
| Broccoli | 1/2 Cup (44g) | 2.9 | 1.1 |
| Celery | 1 Cup (101g) | 3.5 | 1.6 |
| Zucchini | 1 Cup (124g) | 4.2 | 1.4 |
| Cabbage | 1 Cup (89g) | 5.2 | 2.2 |
| Asparagus | 1 Cup (134g) | 5.3 | 2.8 |
| Cauliflower | 1 Cup (89g) | 5.3 | 2.5 |
| Kale | 1 Cup (67g) | 6.7 | 1.3 |
| Bell Peppers | 1 Cup (149g) | 6.9 | 2.5 |
| Okra | 1 Cup (100g) | 7 | 3.2 |
| Snow Peas | 1 Cup (98g) | 7.4 | 2.5 |
| Green Snap Peas | 1 Cup (110g) | 7.8 | 3.7 |
| Brussel Sprouts | 1 Cup (88g) | 7.9 | 3.3 |
2. Probiotic-Rich Foods
Probiotics are important to take as they help rebalance your gut's microbiome (source) and may further help while on a ketogenic diet (source). Studies have also shown that probiotics have made diarrhea go away faster (source).
Keto Approved Probiotic Foods
I sorted the chart below from least to the most amount of carbs per the given amount.
The miso soup is a linked recipe from Low Carbing Asian. The aged soft cheese in this chart is for brie. There are two brands of keto yogurt you can purchase called Two Good and Ratio Keto.
| Amount | Carbs | |
| Aged Soft Cheese (Brie) | 1 oz | 0.6 |
| Pickles | 1 oz | 1 |
| Green Olives | 1 oz | 1.1 |
| Yogurt | 5.3 oz | 2-3 |
| Baker's Chocolate | 0.5 oz | 4 |
| Kimchi | 1 Cup (150g) | 4 |
| Sauerkraut | 1 oz | 4.4 |
| Miso Soup | 6 | 1 Bowl |
| Kefir | 6 oz | 7-8 |
3. Hydration with Electrolytes
Hydration is important because you are depleting your water stores when you are constantly having diarrhea. Electrolytes are also important because they are taken out of your body through the liquid, such as diarrhea.
You can get electrolytes from food (source) or from powders. I really like using powders as it helps me get more water in and you can see on the nutrition label how much you are getting per scoop.
My 2 favorite electrolyte powders are from Keto Vitals and from Redmond (or Real Salt). Both of these have zero carbs. If you use code KKN15 at Redmond's you can save 15%.
Foods to Avoid When You Have Diarrhea
- MCT Oil
- Caffine
- Sugar Alcohols
- Dairy
- The wrong from of magnesium supplement.
MCT Oil
Too much MCT oil at one time will make you poop and increase the chances of rushing to the bathroom. When starting to consume MCT oil it's suggested to start only consuming 1 teaspoon at a time and never 1 full tablespoon.
Therefore, when you are experieancing diarrhea consuming no MCT oil is strongly suggested.
Caffinated Beverages
Caffeine is a diuretic which means it makes you pee more. Peeing more causes water lose. When someone has diarrhea, we are trying to replenish the liquids that are being loss, so having a lot of caffeine will not help.
Coffee is a popular drink with caffeine, so if you enjoy this beverage try not to drink it or at least not as much as you would like. Coffee also increases the likelihood of you going poop.
Sugar Alcohols
While on a ketogenic diet sugar alcohols are a common food item in sugar free desserts. This ingredient can cause GI distress (source) however and some more than others. Also the quantity that you consume plays a large factor as well.
The most common one are mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol (source). Even if you don't have diarrhea I would stay away from maltitol. I say this because not only may it cause you to run to the bathroom if you have too much, but it will also increase your blood sugar more compared to table sugar (source).
If you are looking for some keto treats still, I try my best to use pure monk fruit for my desserts and fat bomb recipes on this site. Monk fruit is a great sugar substitute on the keto diet.
Dairy
Consuming too much dairy can cause issues when you have diarrhea. Even if dairy does not affect you before your GI distress, it may become a problem now. (source) When someone has diarrhea they may have a harder time digesting lactose, which is found in dairy products.
One exception is that consuming yogurt, kefir and other keto foods that have dairy and probiotics are still okay to consume, since probiotics help with diarrhea.
Magnesium
There are different forms of magnesium (source) and one of them helps you poop. Also if you have too much of this form it will may make you run to the bathroom. This form of magnesium is Magnesium citrate (source).
If I am taking a magnesium supplement for keto I really like taking Magnesium Bisglycinate Chelate. This form and brand I linked has great absorption in the body and does not cause a laxative effect.
Meal Plan
For each of these 3 keto meal plan ideas for diarrhea remember to be drinking water and electrolytes throughout the day. These days are only suggestions so feel free to mix it up.
Use the veggies and probiotic foods above for ideas. Try to cook the veggies in some way to help not upset the digestive system.
Day 1
Breakfast: Eggs, Bacon, Avocado, and yogurt.
Lunch: Spinach salad with chicken breast, bell peppers, sliced almonds and drizzle with olive oil. Have the salad with a side of sauerkraut or miso soup.
Dinner: Roasted Vegetables with chicken thighs. For dessert have some bakers chocolate.
Day 2
Breakfast: 3 oz of kefir or yogurt and eggs.
Lunch: Baked chicken thighs with sauerkraut and radishes.
Dinner: Steak with a side of steamed broccoli and butter.
Day 3
Breakfast: Make an omelet with veggies and a soft aged cheese like brie.
Lunch: Make a chicken and egg salad with mayo. Toss in some celery.
Dinner: Bunless hamburger with pickles. Have some green olives on the side.
Sources
Is diarrhea a sign of ketosis?
Diarrhea can be a sign of ketosis especially if you dramatically decrease the carbs and increase your fats all at once. The human body has a hard time adjusting to the sudden change of one's diet.
These food tips above will help you adjust to a ketogenic lifestyle if you are experiencing uncomfortable loose stools. Over time your body will adjust to the food changes.
Sources
- https://www.dietdoctor.com/low-carb/keto/supplements
- https://www.uwhealth.org/healthfacts/nutrition/323.pdf
- https://www.healthline.com/nutrition/probiotics-for-diarrhea#benefits
- https://www.medicalnewstoday.com/articles/keto-diarrhea#tips
- https://www.ncbi.nlm.nih.gov/books/NBK373095/
- https://www.healthline.com/health/digestive-health/most-effective-diarrhea-remedies#probiotics
- https://www.webmd.com/digestive-disorders/ss/slideshow-probiotics
- https://www.healthline.com/health-news/how-the-keto-diet-can-wreak-havoc-on-your-gi-system
- https://www.thedailymeal.com/healthy-eating/you-never-need-take-probiotics-if-you-eat-these-15-foods-slideshow/slide-2
- https://www.thespruceeats.com/what-is-soft-ripened-cheese-591153
- https://www.healthline.com/nutrition/9-health-benefits-of-kefir#TOC_TITLE_HDR_2
- https://www.healthline.com/nutrition/benefits-of-kimchi#1.-Nutrient-dense
- https://www.healthline.com/health/what-to-eat-when-you-have-diarrhea#foods-to-avoid
- https://www.mayoclinic.org/diseases-conditions/diarrhea/diagnosis-treatment/drc-20352246
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5093271/
- https://www.ynhh.org/services/nutrition/sugar-alcohol.aspx
- https://www.healthline.com/health/food-nutrition/is-maltitol-safe
- https://www.everydayhealth.com/digestive-health/diet/what-to-eat-when-you-have-diarrhea/
- https://www.webmd.com/drugs/2/drug-522-2202/magnesium-citrate-oral/magnesium-citrate-oral/details
- https://www.healthline.com/nutrition/magnesium-types