I would ask - are you constipated or just not going as frequently? Constipated means that you have to push hard to go and it could be painful to go as well. If this is the case, I would recommend a magnesium supplement to help (magnesium oxide is the best for this purpose).

We have all been trained from birth that we need to go every day (or multiple times per day), but the low carb diet (and esp keto) actually produces less waste that needs to be expelled so BM's are smaller and sometimes less frequent.

If I were having this issue I would 1st consider whether or not I had been sitting around too much. I've never "tested" it butt butt butt have casually observed that a little brisk walking gets my innerds going when a bit delayed from the norm. Amount of food and/or amount of fiber doesn't seem to have much impact on me, personally.

I will concur with a couple (contrary) comments above with one saying magnesium oxide is the best for this purpose yet another saying be sure to NOT get magnesium oxide. My experience has been that too much oxide will result a case of the "squirts" so perhaps mission accomplished. I learned that by not knowing there is a difference in magnesiums and what one finds at wal-mart, cvs or in a regular grocery store with their BOGO sale (I'm cheap) is magnesium oxide. My preferred magnesium is something like a chelated magnesium glycinate or citrate as recommended by my physician for my neurological movement disorder (though it has not been helpful). They're considerably more expensive but available at places like Whole Foods, Earth Fare or Sprouts (if you're not an on-line shopper).

Take a look at your food diary and see if there has been much of a change in your fiber intake since eating low carb of ~100 grams. Honestly...I doubt there has. Just a guess. If not fiber (which has been heavily disputed discussed in the forum, consider whether or not you've been a bit more sedentary or perhaps might have inadvertently become less hydrated. JMO.

brenn24179 wrote: »

I am definitely very active so that isn't the problem, I don't get enough fiber, I picked up some quest bars today which have fiber so hope that helps. I definitely don't eat enough fiber. Hope that cereal helps also and maybe the low carb flatbread which has fiber in it. I also have been eating too much cheese.

Be careful with the quest bars. They had the opposite affect on me. I'm 99% sure they caused me constipation when I eat them. Just my experience. I thought it was weird because they were loaded with fibre.

How are your water and fat intake?

^^^ That would do it. LOL Don't overlook having lots of TP ready.

I find fibre creates bulk which made more of a problem for me. I am MUCH more regular eating almost no vegetation at all.

For me, I increase coconut oil (or other oil but MCT or coconut oil is quite effective), get more sodium/salt, drink coffee, maybe eat cashews, and go to a library or book store. Magnesium supplements do the trick too; magnesium oxide is almost too effective for many, but magnesium citrate might help.

fdhunt1 wrote: »

1) Install handle bars on the toilet.
2) Eat 6 pieces of Russel Stover sugar free chocolate.
3) Drink 3 oz MCT oil.
4) Drink 2 cups of espresso coffee.
5) Make sure two rolls of tp are within arms reach.
6) When your intestines start making weird noises, mount the toilet & grab the handlebars. Won't be long and you're good to go!

nvmomketo wrote: »

^^^ That would do it. LOL Don't overlook having lots of TP ready.

OMG, in tears... LMAO!

I removed all fiber, upped my fat, and drink a little coffee. Those are my secrets to regularity. Actually, the coffee is optional. But, people tell me it helps them.

I've found that salads help me stay pretty regular as well as exercise. A lot of processed foods that have fiber in them don't seem to work the same way. Whole foods always seem to do the trick, as well as lots of water and keeping the electrolytes in check and strong coffee with either coconut creamer or half and half.