I have been reading that keto constipation is usually from insufficient water and minerals, especially salt. I understand that some people use Magnesium Oxide to trigger bowel movements, but this is irritating to the bowels.
Dr. Stephen Phinney has a lot to say about constipation, and his scientific research is deep. He explains that the butyrate from ketones work as well as the butyrate from fiber.
I, too, have had a few issues from this, but I find increasing salt really helps. Anything that provides more of a “mechanical” push is way too rough on my system. I’m currently working towards eliminating caffeine from my life (which is really difficult!) and I’d like to not use it as a stimulant for the gut, but it does work that way, too (if you drink coffee.)
Fat, fat, fat and fat. Fat packages the waste up into small bundles/pellets. It will be effortless. Going for a number 2 should take the same amount of time as a number 1. If you have a regular toilet and don’t have a squatty potty stool then try to get as close to a squat as you can (like you would do if you had to go in a forest). You’ll soon be able to tell those people on terrible diets that taking a book to read while on the porcelain is not natural! 😀
I take flaxseed oil pill and for my dinner, I make a mug bread with 2 Tbsp of flaxseed meal, 1 egg and 1tsp of butter (microwave for 1 min. and toast the 2 slices). I always eat this bread with my protein, 1slice of bacon, salad and vegetables. I also add avocado in my lunch salad.
I am a female in my late 30’s. Began Kept a month ago and I’m only down abt 6lbs. I experienced constipation in the beginning. Drinking the bulletproof coffee in the morning has been a lifesaver in helping me overcome the constipation. Try it. Hope it helps you too! Be sure you are near a restroom w/in an hour of drinking it. Best of luck to you!!!
Using psyllium twice a day? Urg. That is really going about it the wrong way. That is just plugging yourself up. Your body has no need for that much fake fiber. If your diet includes some fresh fruits and veggies, you’re fine on the fiber front. Anything beyond that is just bulk that serves no purpose.
As others said, make sure you are not dehydrated and get enough fat in your diet. A BP coffee is a convenient way to do this but not the only way. You can also eat coconut oil directly off a spoon.
The book Fiber Menace by Konstantin Monastryrsky is worth reading:
Avoid using that stuff, my dietician described it as using a loofah sponge on my intestines and said to only use it once a day for a week stretch every other month at most. Said it was too abrasive for a daily use. I might suggest a digestive resistant starch like Konjac which is keto approved and used in Konjac noodles, konjac rice and in a powder form from Miracle noodles. I make a porridge with it sometimes and use it for making keto sauces, by reducing the carbs/sugars in tomato based sauces via using 1 can water 1 can diced tomatoes and adding about 1/2 tsp of the konjac flour to thicken it back up.
Eating Avacado, Nuts, and whole shell seed like Hemp, and pumpkin also adds alot of insoluble fiber to your diet for adding bulk to your stool.
For constipation and stuff I found to be really wonderful on a ketogenic diet is using Natural Vitality Calm Magnesium start off small at 1/4 tsp doses and work up til you have a easy bowl movement 6 within 6 hours. You dissolve it in 8-12oz of warm liquid I like to put it in a green tea. Takes some time for you body to adapt to it.