Veggie Blog

Atkins and intestinal problems

The main complaint of people who follow the Atkins diet is the intestinal problems that come with reducing carbohydrates. These problems can include constipation and diarrhea. These symptoms can happen to anybody at some point, but people on a low-carb diet are especially prone.

Diarrhea

Most commonly, dieters experience diarrhea during the first days of induction. It is often a result of the body adjusting to the sudden change in diet and, sometimes, to new low-carb products. Some people say that it marks the beginning of ketosis, but it is not a sign that you are burning fat, so do not welcome it as a good thing.

Constipation

Constipation is often a result of too little fiber in the low carb diet. Whole grains, legumes and fruit are the main sources of dietary fiber, and they are all restricted in the initial phases of the Atkins diet.

However, you should not be scared away from the low-carb program because of these issues. There are many solutions that can prevent these symptoms or help with them and allow you to stay on the diet plan.

The best fix is to make sure you eat the right amount of low-carb vegetables in your daily diet. In the induction phase, you can eat up to 20 grams of net carbohydrates per day, and most of that, about 12 to 15 grams, is meant to come from low-carb vegetables. That is a generous amount of salad and cooked vegetables. Some people are tempted to use their carbohydrate grams on cheese or artificially sweetened soda. Eating enough vegetables is a vital part of maintaining intestinal health while following the Atkins plan. It is also important to drink plenty of water every day and get exercise. Both of these steps can help with intestinal problems.

If you are experiencing constipation specifically, there are many ways to get relief. When you switch from a diet heavy in processed and sugary products, your body needs some time to adjust to this new way of eating. You will need to make sure to increase your fiber intake with suitable vegetables and fruits (certain fruits are allowed after the initial induction phase). You can also try a fiber supplement such as sugar-free Metamucil.

Make sure you are eating enough fats and oils, as some people find that a very low fat intake makes constipation worse. Adding a tablespoon of olive oil or flax oil to salads or cooked vegetables can help your intestinal health. Also, try to include a variety of vegetables in your salad. Pale iceberg lettuce does not have much fiber in it. Try dark green lettuces or have a serving of dark green steamed vegetables (broccoli, asparagus or spinach are good choices).

If these tips do not work, try cutting out highly processed foods for a few days, such as pickles, mustard, diet soda, ham, bacon and bottled salad dressing. Many of them are salty or contain additives, and some people find that this reduces fluid retention and sometimes helps with bowel movements.

Diarrhea should not be a big problem after the first days of the induction plan. However, on some occasions it does last longer. First, look at your diet. If you are eating low-carb protein bars or other sugar-free products, cut them out. They may contain sweeteners such as glycerine, sorbitol and maltitol, which are known to cause diarrhea and gas. Homemade low-carb desserts may also be a cause of problems. Many use maltodextrin, which is not a sweetener but a carbohydrate made from corn, and it can upset some people.

If you are not used to eating raw vegetables every day, this may be a cause of diarrhea. Understand that your body will adjust to the vegetables and the intestinal side effects will not last forever. Make sure you are chewing your raw vegetables thoroughly. Using lightly steamed vegetables rather than raw ones can also be a solution to this problem.

Intestinal problems are common during the first part of the Atkins diet. Keep in mind, however, that these problems usually pass within the first few weeks of the new way of eating. If they persist, try the tips above. If they last longer than a few weeks, or if you notice blood in your stool, severe pain or unexplained weight loss, see a doctor.