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hey guys today we’re gonna talk about

digestive problems on keto I’m talking

about bloating gas feeling nauseous what

do you do about it well let’s start with

number one sugar alcohols when you’re

doing keto you’re not doing sugar

anymore so there’s a sugar substitute

which don’t spike insulin well some do

more than others but generally speaking

they’re low on the glycemic index I’m

talking about a wreath rotol okay which

can create diarrhea xylitol which can

also disrupt your stomach if you’re

taking too much then you have mannitol

multi tall and the list goes on and on

so so this is something you definitely

need to watch out for because I always

ask people when did you start having the

digestive problem what did you eat

exactly before that and it’s usually

this right here so either cut back and

only have a small amount or cut it out

completely okay number two fiber now I

always recommend a large quantity of

vegetables when you’re doing keto like 7

to 10 cups for some people that’s way

too much number one it’s a big change

and they’re not used to it they don’t

have the microbes to handle all that

fiber so in that case you might want to

ease into it have a smaller amount and

then gradually increase it and also

there could be a problem with certain

types of vegetables that they’re not

used to like some people can’t do kale

some people can’t do broccoli personally

I can’t do broccoli but I can do kale I

can do cabbage but those fibers are a

little more difficult to digest if you

do them in large quantities in that case

I recommend doing a fermented vegetables

I can fermented cabbage or pickles

things like that that can actually help

you but then you also have corn fiber in

certain keto friendly bars or different

powdered mix a lot of people have a

sensitivity with this and realize that

the corn could be GMO so that could be a

problem and this word is not insulin

it’s a mule in and it’s an other things

but you’ll see this in the ingredients

and a lot of products especially like

even put it in chocolate different

powdered mixes and brownies that are

keto

friendly but this can create a lot of

digestive issues so just be aware of

that I think the bottom line is when

you’re doing keto and you have digestive

problems you might want to just do the

foods and not do the extra different

products that come along with people

doing the ketogenic diet I mean because

everyone’s jumping on the bandwagon

right now and producing all these

different products with all these

different ingredients and they’re

focused on low carb but they have gums

that people can’t digest like gargle

different types of fibers are not used

to indefinitely sugar alcohols but there

are other ingredients in keto friendly

foods that are not really keto friendly

for example dextrose avoid that that’s a

synthetic sugar multo dextran that is

not keto friendly in fact on the

glycemic index it’s like way above a

hundred it’s like the worst sugar you

can possibly consume and it’s in a lot

of these keto friendly bars and powders

alright now let’s talk about MCT oil

okay this is medium chain triglycerides

this comes from either palm oil or

coconut oil and if you consume too much

it can definitely give you a laxative

effect and a full-blown diarrhea so be

cautious of this I always recommend when

you start out with keto don’t add too

many things that you’re not used to in

one meal this way you can isolate one

change at a time

and figure out what your body can’t

digest or doesn’t agree with one of the

biggest mistakes that people make when

they do keto is they start adding all

these different extra fats excessive

amounts of butter and MCT oil and tons

of coconut oil when their system is not

really used to doing that so they might

have a lot of bloating or gas or just

because the gallbladder might not be

used to releasing that much bile so you

want to cut back on that and just

consume the food with its fat that it

comes with naturally ok and also taking

purified bile salts might not be a bad

idea

and I recommend something called gall

bladder formula because it has in there

a betaine how to chloride and purified

bile salts with

other things that can help a person cope

with some of these new foods I put a

link down below for more information

also absolute vinegar it’s a really

important thing for digestion as well as

blood sugar balance okay number four if

you’re not doing in a minute fasting

with keto that is a mistake think about

this it takes a good amount of time for

food to go through the stomach I’m

talking like several hours up to five

hours before the food even goes through

the stomach and some of the food that

gets digested from the stomach into the

small intestine it comes back up into

the stomach again to actually get broken

down a little faster too so it takes a

while for the food to go from the

stomach into the small intestine and

then you’ve got three parts of the small

intestine you have the first part which

is about 15 inches the next part which

is about eight feet and the next part is

another eight feet to 13 feet and that’s

even before you get to the large and

colon which is about another five feet

so if you’re consuming for example a lot

of fiber that you’re not used to it

doesn’t get digested in the small

intestine it ends up in the large

intestine work it’s fermented and if you

don’t have the microbes or you have a

weakness within the small intestine it

can just be a problem especially if

you’re eating frequently even though it

is keto that frequent eating could be a

problem because the food is not fully

digested yet but if you do in a minute

fasting okay and you’re not eating as

frequent you finally give your digestion

a chance to breathe a chance to recover

and this would be a new concept for a

lot of people but it’ll really help you

tremendously okay number five too many

nuts or too much peanut butter or nut

butters or too much almond flour okay

first of all almonds in general have a

lot of oxalates okay which can irritate

your digestive system can create

arthritis it could actually even trigger

kidney stones it can irritate the gall

bladder so just go easy on the nuts

especially in the beginning the stash

iou’s I’ll have the lowest oxalates

so that would be a safe nut but just

consume it in small amounts especially

if you’re you’re not used to digesting

nuts now if nuts are raw it’s even more

difficult to digest that not because it

has enzyme inhibitors and this is why

you’d want to germinate the nuts I have

a whole chapter of this in my book will

you soak them in water overnight and

then dry them out and then consume them

they’re much easier to digest or roasted

nuts are easier to digest so you just

have to be aware of that nuts can really

irritate the colon and the gallbladder

if you and you’re going to end up with

right shoulder pain because there’s a

nerve called a phrenic nerve that goes

right to the right side through here

from the diaphragm so be aware of that

next one too much of cheese now I’m from

Wisconsin so I do eat cheese but I make

sure that the cheese is high quality

it’s grass-fed and I don’t do a lot I

won’t do more than like maybe two ounces

per day but it can be very constipating

and very irritating to certain people so

beware of the cheese because some people

can have bloating if they do too much

alright guys there you have it the

summary on things that can affect your

digestive system when you’re doing keto

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