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Low Carb Diet Upset Stomach - DIETOSA Have you ever experienced a bout of stomach discomfort after starting a low carb diet? You’re not alone! Many people report feeling some level of upset stomach when transitioning to a low carb eating plan. But don’t worry, we’re here to help you understand why this happens and provide some tips to alleviate the symptoms. When you make the decision to follow a low carb diet, your body goes through a process called ketosis. Ketosis is a metabolic state where your body starts burning fat for fuel instead of carbohydrates. This shift in energy source can lead to some temporary side effects, including an upset stomach. One possible reason for an upset stomach during the initial stages of a low carb diet is the reduction in fiber intake. Carbohydrates, especially those found in whole grains and fruits, are a significant source of dietary fiber. When you cut down on these foods, your fiber intake may decrease, leading to digestive issues like constipation or diarrhea. To combat this, it’s essential to replace those lost fiber sources with low carb alternatives. Include plenty of non-starchy vegetables like leafy greens, broccoli, and cauliflower in your meals. These fiber-rich veggies will help regulate your digestive system and prevent any discomfort. Additionally, incorporating fermented foods into your diet can be beneficial. Foods like sauerkraut, kefir, and kimchi are rich in probiotics, which promote a healthy gut microbiome. Probiotics can help balance the bacteria in your gut, reducing digestive issues and soothing an upset stomach. Now, let’s discuss another potential cause of an upset stomach when following a low carb diet - the lack of carbohydrates. Your digestive system is accustomed to breaking down carbohydrates into glucose, which provides quick energy. When you drastically reduce your carb intake, your body needs to adjust to using fat instead. During this transition period, you may experience symptoms like nausea or stomach cramps. It’s essential to give your body time to adapt. Stay hydrated, eat small, frequent meals, and consider incorporating healthy fats like avocado, olive oil, and nuts into your diet. These fats will help provide sustained energy and reduce any discomfort caused by a lack of carbohydrates. Now that we’ve explained why an upset stomach can occur during a low carb diet let’s talk about how to make this transition more manageable.

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