The keto diet has been prevalent among fitness trainers and celebrities worldwide. This new culture is beneficial against various types of diseases. Still, when you take the keto diet for the first time, you may develop worrying side effects.
Why do I get upper stomach pain keto symptoms?
First, the ketogenic diet has many effects on our bodies. Some symptoms are temporary, while the rest may be long-term and permanent. Likewise, upper stomach pain is one of the short-lived symptoms. It lasts for less than 10 days in the general population.
If you want to know the causes of upper stomach pain, keep reading! Along with that, I’ll tell you simple methods to cure your problem.
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Table of Content
What is Keto Diet
A keto diet consists of very low carbohydrates. When you apply the keto diet, you have to be consistent in removing carbs.
This diet will train your body in utilizing a unique kind of fuel.
Usually, we use glucose from carbohydrates and glycogen as a form of energy. But the keto diet counts on ketone bodies. Ketone bodies are made from stored fat in the liver.
The keto diet includes a daily high-fat intake. An average keto diet must consist of 60-80% fat per day!
Meanwhile, it consists of 10-30% protein and carbs not more than 10%. The actual ratio varies depending on your particular necessities.
Keto Stomach Issues
Can high ketones cause stomach pain? High amounts of ketones and their metabolism can cause stomach problems. As a result, many people tend to quit this low-carb diet.
Upper stomach pain keto symptoms are often temporary, likely changing.
Sometimes, an abs workout will get rid of stomach pain. But it differs for everyone.
Why Upper Stomach Problems After Keto
Upper stomach pain is normal on a keto diet. Let’s explore the possible causes of stomach pain. With that, treating the symptoms will be much easier!
01. Low-Carb Diet Stomach Pain:
Low carb diet indirectly affects the stomach. The cue is excessive water loss.
Glycogen and carbohydrates need water for storage. In brief, 1g of glycogen needs 4g of water. As you deplete glycogen stores, you will lose a lot of this water.
Besides, it also reduces insulin levels causing less water retention. This happens due to the inhibition of sodium excretion.
As a result, the stomach will have to process food with minimal water present. Thus, you develop pain and gas in the stomach.
02. Inadequate or Excessive Fiber:
Dietary fiber is essential in our daily life. Women should try to get 25g of fiber a day, while men should aim for 35g.
Less fiber intake means that food will not pass smoothly through the digestive tract. Then, friction from constipation will result in intense stomach pain.
In contrast, excessive fiber will make stool thick and large. Thus, the right amount of dietary fiber is crucial.
03. Sugar Alcohol Intake:
People on a keto diet prefer sugar alcohol as a go-to beverage. Sugar is an energy booster! It is a form of sorbitol containing zero digestible carbs.
Although sugary alcohol does not concern a keto diet, it can cause weird feelings in your stomach.
Besides, it can cause harmful bacteria to thrive in the intestine. Later, these bacteria can result in inflammation.
People on a keto diet will feel thirstier than they do in the normal diet. As we know, water excretes in various ways. But in general, upper stomach pain keto diet is because of dehydration and loss of electrolytes.
Ketones have a diuretic effect. It means your body will release more water by urination.
Furthermore, sweating and high metabolic activity with strenuous activities will cause more water loss.
How to know if you are doing the wrong keto? Often, you’ll notice weight loss during the early phase of this diet. But make sure not to lose water weight in excessive amounts as you may get keto flu.
What is Keto Flu
Keto flu is a cluster of symptoms encountered by people commencing the keto diet. These symptoms are similar to that of the common flu. But they are due to the body adjusting to a new diet with very few carbs.
5 Common Symptoms of The Keto Flu:
Symptoms of the keto flu may begin within the first few days of reducing carbs. Usually, it is mild. But again, it varies on an individual basis.
Symptoms may wear off when the body enters the ketosis state. Common symptoms of keto flu include:
- Stomach Pain
- Trouble Sleeping
How to Stop Keto Stomach Cramps
Gastrointestinal problems are typical side effects of people switching to a ketogenic diet. Almost everyone who implies the keto diet develops stomach pain at some point.
Now, we have determined the causes. So let’s figure out the solutions that may ease the upper abdominal pain!
Drink More Water:
Hydration is the key to preventing severe stomach pain. Hence drinking lots of plain water is the best choice.
Drinking water will aid the process of food digestion. It helps bypass all kinds of upper and lower stomach pain.
Add Salt to Food:
Saltwater is a reasonable method of avoiding stomach problems. But it is always best to consume salt in moderation.
Salt in food assists in electrolyte balance in the body. Like so, it makes food even safer and better in preventing stomach pain!
Adequate Fiber Intake:
Manage the amount of dietary fiber that you consume. It shouldn’t be too little, causing friction. Also, not too much. Thus, moderate quantity is the best key to preventing stomach pain.
Frequently Asked Questions (FAQs)
How long does keto stomach pain last?
The stomach will take some time to adjust to the new diet. Often, stomach pain will only last for a week or two. But some people may experience pain for up to a month. If the pain interrupts your daily activities, visit the doctor as soon as possible.
How much water should I drink on keto?
There is no precise amount of water that you should drink while on a keto diet. Water amount depends on gender, age, and individual body type. Research suggests 64 ounces of water every day following the ketogenic diet. Besides, men should drink water 1.5 times more than women a day. As a rule of thumb, drink not less than 8 glasses of water.
Why is my stomach bloated on keto?
Bloating is an initial symptom of your keto diet which can last around 2 weeks. It is not strange, and you don’t have to worry much about it. But sometimes, bloating can be due to an imbalance of healthy bacteria in the intestine. Also, if you consume excessive sugar alcohol, keto bloating is one of the common symptoms.
Upper stomach pain keto symptoms are common!
Remember, before switching to the ketogenic diet, discuss the new practice with a doctor. If you are pregnant or breastfeeding, hold this idea. Consult your gynecologist first!
But if the pain lasts for more than a month, visit the nearest health care team as soon as possible.