fbpx Skip to main content

Fiber and Constipation

Fiber and Constipation

On my weekly support meeting on keto-adapted.com, someone asked about constipation on the keto diet. This member of keto-adapted.com was new to eating keto. Often times when starting the keto diet, people get constipated. This is NOT because they aren’t eating enough fiber.

You might be thinking, “I thought we needed fiber to be regular and feed our gut flora.”

New born babies do not get any fiber and they poo all the time! You do not need fiber if you are constipated and fiber will cause more issues to your gut!

Let’s take a closer look at human digestion and fiber’s role.

There are two types of dietary fiber: insoluble and soluble.

Insoluble fiber doesn’t dissolve in water. It is the tough stuff that makes up tree bark and nutshells. There is a lot of it in grains, seeds, nuts, vegetables, and certain fruits. It passes through our entire digestive tract practically untouched. Not even the bacteria in our gut flora can easily digest it. Insoluble fiber is said to be good for us because it can “bulk up our stool” and help “keep things moving,” but there is growing evidence that fiber can actually be detrimental to digestive health. It can elongate and irritate the bowel, which can cause serious issues.

Studies have shown that reducing fiber consumption actually reduces constipation.

A high-fiber diet also has been shown to make diverticulosis (a condition that causes small, bulging pouches to form in the digestive tract) worse, not better. There even is a study that refutes the supposed heart-healthy claims about fiber; the subjects of this study showed no reduction in heart issues with increased fiber intake.

Soluble fiber dissolves in water. It gels when added to liquid—think Metamucil. It also feeds some of your gut flora, as it is fermentable by the microbes in the gut, and thus is thought tobe good for the health of the gut microbiome. But is dietary fiber necessary for a healthy gut microbiome?

First, the cellulose and fructooligosaccharides (FOS) in plants are not the only fermentables that can feed the gut flora (aka prebiotics). There are many others, including many animal sources.

As you can see, fructooligosaccharides (FOS) are the most fermentable foods. But they are found only in certain vegetables and fruits, and typically in small amounts. Tomatoes, zucchini, bell peppers, eggplant, carrots, cauliflower, and many other types of produce have no FOS. The highest FOS contents are found in foods like scallions and white onions.

White onions have 2 grams of FOS per 100 grams (about the size of one medium onion). Most vegetables and fruits, if they contain any FOS, contain less than 1 gram per 100 grams.

There are other prebiotics in plants, but they are much less fermentable. (Cellulose is 1.53 compared to FOS at 10.37.)

  • After FOS, the next most fermentable products are animal sources:
    • Collagen (found in connective parts and joints of animals)
    • Casein (milk protein)
    • Glucosamine (found in cartilage)
    • Chicken cartilage
    • Glucosamine chondroitin (found in cartilage)

These animal sources are not far behind FOS in their ability to feed the gut flora. So you can feed your gut flora with animal foods. In addition to the above, butyric acid (found in butter and cheese) feeds the gut flora along, as do other animal sources. Therefore, we can safely say that eating carnivore doesn’t mean depriving your gut flora of food, as many people would lead you to believe. There is growing evidence that large amounts of plant fiber are not only unnecessary but may actually be detrimental to health. We don’t see how shoving loads of a nutrient that our bodies largely cannot digest through the GI tract, causing elongation of the bowel as well as irritation, could possibly be healthy.

If you are constipated DO NOT use Smooth Move Tea, DO NOT use Mirilax. Mirilax is not only recommended for more than 7 days for adult, it is NOT FDA approved for children! Stop treating the symptoms and start treating the cause.


Finding the reason why you are constipated is important. A few things cause constipation:

  1. FOOD: Staying DAIRY and NUT free is most important (no butter, ghee, whey protein, cheese, heavy cream).
    1. I have 5 DAIRY FREE and NUT FREE books and meal plans because they are such a problem for weight loss and healing.
      1. The Art of Fat Loss
      2. Protein Sparing Modified Fasting book
      3. The 30 Day Ketogenic Cleanse
      4. Easy Dairy Free Ketogenic Recipes (also has EGG FREE meal plans)
      5. ALL of my PERFECTED MEAL PLANS for members at Keto-Adapted.com
  2. Slow thyroid: I help clients all the time with thyroid issues and food allergies that cause Hashimotos and Grave’s Disease!
  3. Not enough salt: the colon needs salt. Click HERE to find my SOLE WATER recipe! 
  4. Too much fiber: fiber causes bulk to the stools and causes constipation!
  5. Low good gut bacteria. Click HERE to find the probiotic my whole family takes (with discount code)! 
  6. Certain vitamin and mineral deficiencies. I help clients determine which natural supplements are perfect for them!

If you are constipated and need help healing, click HERE to get personalized help! 

Learn much much more on how to heal your gut and maximize your health on our new Carnivore Course! 

Click HERE to check it out! 


“Hi Maria! I just have to share this photo with you. 

My weight has been back and forth but after my last baby I said enough is enough. I am 5.5 months into my full on keto lifestyle and I feel amazing. I have lost 100 lbs by really just eating meat and working out. 

I can’t complain because I loooove me some meats. Everyone says they can tell my confidence has changed and I seem happier! 

I not only love what you have taught me but also what it has taught my kiddos. It’s also the easiest thing ever. There’s no guess work. Thank you for sharing your knowledge so I can share it with my friends and family and be here for them. 

Mainly thank you for saving my life so I can be here for my kids. I have 50lbs more I want to lose and I know it’s within my grasp! You rock!!”Kaila

Most people I consult are doing keto totally wrong. Get fast results with the my NEW Keto Packages!

Click HERE to check out my NEW Keto Packages!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.