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Keto is a popular diet, but it can sometimes lead to bloating. Here are some tips on how to reduce bloating on the Keto diet.

How to reduce bloating on keto

Not many people know this, but every person’s digestion system is pretty unique. Everyone’s metabolism works differently and has its own quirks and strengths, and it depends entirely on what their gut accepts and what it doesn’t.

 However, for optimal and healthy digestion and metabolism function, several bacteria are required that can keep the digestive system healthy, free from bloating and promote a healthy metabolism. These bacteria can be ingested through food but are mostly naturally present in the gut. 

However, when people switch diets and change their food intake, the gut-flora can get messed up, and it might take them some time to get back to normal. This inconstancy in the bacterial activity causes harmful bacteria to take the stage and do what they’re best at doing: bloating your stomach. 

Bloating is caused by harmful bacteria that act on your gut due to your food intake changes and can persist if your stomach does not get used to the food you’re taking in. 

So how does one stop the bloating? It is the opposite of what one looks to achieve when going keto. To help your gut adjust to keto and reduce bloating, you need to take care of what goes inside you. 

Here are some of the ways that you can reduce bloating when on a keto diet:

Cheat day with carbs:

The bloating sets in a few days after you’ve given up carbs for good. This is because carbs provide a great deal of energy to the body, and with their absence come the consequences that include bloating. 

In such cases, do not go aboard the carb train completely. Have a cheat day instead, where you only have a minimal amount of carbs so that you don’t go overboard and ruin your keto. 

Good bacteria:

Good bacteria in the gut are essential for keeping it balanced, making you healthy, and reducing bloating. Since bloating results from the imbalance in good bacteria, it is your job to make sure that you’re eating food with good bacteria for the gut, even if your body isn’t making many of those. 

Probiotics can help balance your gut function and keep it healthy, avoiding any bloating. You can go for drinkable probiotics, capsules, or foods with natural probiotics like yogurt, kimchi, and kefir. 

Sugar Alcohol: 

Getting addicted to sugar alcohol can be very easy when on a keto diet. Many keto-friendly foods and snacks have sugar alcohols. Even protein bars can contain a significant amount of sugar alcohol, which can get you in trouble. While these alcohols are carb-free, they can cause bloating if consumed excessively. Sugar alcohols can go by the name of Sorbitol, Maltitol, Erythritol, and Xylitol. 

Reduce the sugar alcohol in your diet and see if it affects your bloating. If it does, you can know for sure that it was the keto-friendly sugars causing the problem. 


There are many things to take care of during a keto diet. Excess of any ingredient or component in your diet can lead to an imbalance in your gut directly responsible for bloating. Remember, bloating is just a sign of a disturbed gut. 

If you experience bloating during your keto diet, it could very well be part of the diet, but you can get rid of it very quickly. Just control your food intake and check for any excessive ingredients in your diet. If there is anything in excess, it is the cause for the bloating, and you should immediately cut down on it to counter the effect. 

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