Does Keto Make You Gassy? Top 4 Reasons and Actionable Tips to Prevent it

Many people will immediately think of bland dishes with no taste or scent when it comes to dieting. However, not all menus are the same. 

In particular, if you choose keto, your food is very attractive. The complete transition from your usual eating habits to the keto diet can cause unpleasant changes at first. 

You may be happy that you’ve lost a little weight, but suddenly you feel like your pants are getting tighter, and your belly is more uncomfortable. So what happened? Is this situation familiar to you?

Does keto make you gassy when starting to maintain this diet method? The following article will give you the answer.

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Does keto make you gassy (Quick Answer)?

The answer is YES and no fault with keto. The spot is that you made common mistakes in your eating habits when you started this diet, and you didn’t know it. Let me explain in more detail.

Change is always uncomfortable at first. Therefore, if you suddenly change to a new diet, your body will indeed have certain reactions. That’s the reason it’s so frustrating to switch to a ketogenic diet.


This diet has many health benefits besides weight loss. Plus, you’re allowed to indulge in foods like cheese and nut kinds of butter. These fats are very stimulating to the taste buds but can cause bloating at first.

Besides, you will have to give up a few vegetables. Instead, you will load more protein and fat into your body. This makes your digestive tract difficult. For those who like to eat vegetables, it can be a bit uncomfortable.

What is keto bloating?

Bloating is when your digestive tract becomes difficult, and there are gas, abdominal cramps, and other symptoms. These are caused by a buildup of gas in the stomach or intestines. 

You may also experience constipation if you don’t drink enough fluid to keep your system functioning properly.

Bloating is one of the annoying consequences of keto initially, especially if you eat a lot of protein. These foods may be fine for some people but will cause bloating for others.

If you are eating a lot of protein on keto, you may experience it with other symptoms like urgency, diarrhea, and nausea.

The keto diet is known as high in fat, high in protein, and low in carbohydrates. As a result, your daily carb intake will decrease by about 20 to 50 grams to bring your body into a state of ketosis.

20-50 grams of carbs is an ideal

When possible, in this state, your metabolic energy will come from fat instead of carbs. Therefore, your food will have many changes.

It would be best if you ate a lot of protein and fats like meat, eggs, cheese, butter, coconut oil, nut butter, and low-carb vegetables.

Okay, so you’ve just visualized the symptoms of gas on the keto diet.

There are many causes of bloating, but on the keto diet, here are the 4 main causes that I see over 80% of keto dieters suffer from. Let’s dive right in!

Top 4 reasons cause gassy

People who are just beginning to switch to this method will experience bloating. This state is very normal, and it occurs due to the following reasons:

Lack of fiber intake

Lack of fiber intake can lead to constipation, which causes bloating because your body is unable to process food properly.

Good digestion is primarily due to the amount of fiber you take in. However, when switching to this reduced card mode, you will not eat as many vegetables as before.

This throws off the balance of beneficial bacteria in the gut. As a result, your stomach will be uncomfortable.

Over intake of MCTs

MCTs stand for medium-chain triglycerides, which are fats that have increased in popularity over the last few years.

They are primarily found in coconut oil and palm kernel cake but can also be found in raw cacao powder and rice bran oil.

MCTs are believed to utilize ketones in the diet. MCTs help decrease insulin levels and boosts energy.

What is the benefits of MCTs oil in keto diet?

It is considered a secret weapon to help speed up the ketosis process, thus facilitating the weight loss process.

A study has shown that replacing long-chain fats with MCTs can help to boost ketone levels by 1-3 mmol/L.

Because of this miracle, many people abuse MCTs with the desire to lose weight quickly.

The truth is some MCTs are dangerous to consume in large amounts if you are following a specific ketogenic diet.

Some MCTs can promote the formation of healthy bacteria known as Firmicutes that leads to bloating.

According to the NHS, some side effects from taking MCTs oil in excess are diarrhea, stomach cramps, bloating, and gaseousness.

In addition to these side effects, it has been suggested that MCTs may also contribute to a few other medical conditions if you overdose.

What is the ideal dose of MCTs per day?

MCTs are a safe source of fat in small amounts, but some suggest that up to 8 tablespoons of MCTs a day can be enjoyable.


The recommended amount each day is between 2 tablespoons to 6 tablespoons. Anything above this may cause adverse effects on the body.

Consuming too many sugar alcohols

Let’s talk a bit about sugar alcohol. Sugar alcohols are neither sugars nor alcohols. They are carbohydrates found in many chewing gums and candies that provide sweetness without adding calories.

Source: WomenHealth

There are two main types: sorbitol and maltitol.

Just remember to check the nutrition facts for the following ingredients:

  • Erythritol
  • Lactitol
  • Mannitol or Glycerol (mannitol and Glycerol are the same things)
  • Xylitol

Sorbitol and xylitol can cause bloating, flatulence and diarrhea.

You probably won’t absorb this sugar completely. So it doesn’t do you any harm, nor does it raise your blood sugar.

Therefore, many people have consumed it indiscriminately. As a result, you experience conditions such as diarrhea, bloating, and cramps.

Some manufacturers even recommend that if you take too much, it can cause a laxative.

Assuming food that promotes bloating

The keto menu will likely force you to give up your favorite everyday foods. To step into a beautiful body, you must load up on foods such as peanuts, chocolate, cheese, ice cream, eggs, artificial sweeteners, etc.

Some of these foods are not so strange, but having them as a main meal with many people is undoubtedly very strange.

Therefore, it is not surprising that you may experience symptoms such as allergies, inflammation, itching, and bloating.

These symptoms show that your body cannot immediately tolerate these foods, and you need to get used to them gradually. 

Carb cheating kick you out of ketosis.

When you cheat on keto by eating too many carbs, your body may not be able to tolerate the sudden influx of sugar. This will result in a temporary spike in your insulin levels.

This insulin surge spikes blood sugar and causes your body to regularly produce insulin to keep your blood sugar at a safe level. These make your keto flu symptoms worse, and bloating is one of the first discomforts you will notice.

Top 4 tips to prevent bloated and gassy on the keto diet 

These unpleasant states are widespread, but you can completely control them.

Although certainly with each condition, the cause of gas in keto will be different, but in general, as long as you follow the tips below, your bloating will be minimized.

It’s not too difficult; you just need to stick with these small tips:

Tips 1 – Start Slowly

It would help if you got your body used to these new foods before switching to a complete keto diet. Would you mind testing each one?

This way, you’ll pinpoint what foods your body is intolerant of. From there, eliminate them in future meals.

Besides, you can also mix everyday dishes and other high-protein and fat-rich dishes. When you can get used to it, you switch to this method completely.

It is possible that the unpleasant symptoms will not occur or be for a shorter time.

Tips 2 – Add high-fiber foods to your keto meal plan

Fiber is a type of carbohydrate, so this is a headache for the newbie. However, unlike other carbohydrates, fiber does not affect blood sugar (glucose) levels.

Also, fiber works as a prebiotic to prevent and encourage the growth of good bacteria in your gut.

It has been revealed that dietary fiber is fundamental to normal gut operating and therefore helps improve diseases such as IBS and irritable bowel syndrome (IBS). 

The recommended daily intake of fiber is around 25-30 grams per day.

If you find it hard to increase your fiber intake via high fiber food, you should consider adding quality fiber supplements to boost it.

And through personal experience also medical advice from my doctor, I found that the best fiber supplement for constipation relief is psyllium husk, a soluble fiber that research shows to be decisive for your keto plan to maintain good fiber consumption. 

Tips 3 – Drink more water 

For the digestive to function well, men should drink about 13-15 cups of water per day, while women need around 10-12 cups each day.

Staying hydrated helps to improve your digestive health on a keto diet. A study has confirmed that water intake can increase stool weight and bowel movements per day.

A study shows that drinking water may reduce constipation, which is one of the key factors in maintaining healthy ketosis in the body.

Tips 4 – Eat more probiotic foods

With 2 primary sources of nutrients are protein and fat, the keto diet can disrupt your intestinal flora and lead to constipation.

To prevent this, you need to include probiotics foods in your keto meal plan and have good friendly bacteria in your intestine. 

The following probiotics food will improve gut microbial balance that you should consume more. They are not only pleasing but also very tasty.

  • Fermented foods such as sauerkraut, pickles, and kimchi are rich in probiotics -> these bacteria help you digest food in your gut. 
  • There are also probiotic supplements like fermented vegetables, kefir, yogurt, and sourdough.

Final Words

Does keto make you gassy? The answer is yes, but you can completely overcome that uncomfortable situation with the above tips.

Drinking more water, increase fiber intake, stay away from consuming MCTs overdose & keep your gut microbial balance will help you get rid of bloating and continue your healthy weight loss with keto.

Thanks for reading my post. If you have any issues to discuss, leave a comment below. I’m always happy to help you.

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