In fact, even without restricting carbs, Americans on average already fall short of their daily fiber quota.
Heres why that matters: Fiber is important for colonic health, says Riopelle.
The organ simply functions better when it has plenty of fiber.
While diarrhea may not be as common a reaction to the keto diet, it is possible.
Extra fat in the stool causes a looser stool.
Another potential problem is acid reflux.
Fats take the longest to empty out of the stomach, so they keep people fuller, longer.
That said, these effects are often short lived.
Is Keto Dangerous for Digestive Health?
Everyone knows that constipation is uncomfortable for sure, but can it harm your health?
The gut microbiome may also play a role in disease prevention and progression, according toresearch.
Yet we dont necessarily know what that means for long-term health, says Albenberg.
But many people today who are trying keto arent doing it as part of a seizure disorder treatment.
For those new to keto, its the lack of fiber to watch out for.
We know a high-fiber diet promotes diversity in the gut microbiome thats been associated with health, says Albenberg.
Then theres cancer prevention.
And finally, fiber aids weight regulation.
The potential health risks all come down to the individual.
So, check that your keto diet is well planned so that it includes high-fiber foods too.
That said, go ahead and try a fiber supplement.
Experiment with different types, as people have varying responses to each, says Riopelle.
Try a whole-food supplement.
Some foods have so much fiber that theyre basically a supplement.
Twenty percent of that can come from food, such as veggies.
For this reason, focus your efforts on fiber.
The Takeaway
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media.
She was previously an assistant editor atPreventionwhere she wrote monthly science-based beauty news items and feature stories.
