Hi Frank, how do you create consistent elimination in a keto regimen? Seems like the lack of carbs reduces fiber which in turn can affect digestion. Look forward to hearing more of your experience in this regard. Thanks

Indeed. Constipation had been one of my biggest problems with LCHF/keto.

Before LCHF/keto, I had been eating muesli for breakfast since basically forever (the "no added sugar" variety, plus bran) and my #2 was as regular as clockwork. Banning carbs and therefore cereals meant abandoning that daily source of dietary fibre. Constipation was the predictable consequence.

I won't go into detailed descriptions but, to put it mildly, it is really unpleasant.

It makes you feel uneasy all day. Plus, the hard stools may have even worse "mechanical" side effects. Besides suggesting to eat more vegetables, all the doctor could offer me were glycerol suppositories. They cured the symptom rather than the cause. What I needed was something to soften the #2 without eating carbs.

Someone recommended inulin (never heard of before), a natural sweetener and soluble fibre extracted from chicory that did not raise blood sugar. It did the job but the unannounced side effect was ...gas. Way too much. I had to give it up.

I kept trying various other things, living with this problem for a year or two, till I came across ground flaxseed (also never heard of before, in my ignorance). Fibre, without carbs. It took less than a week to find that it worked well for me, with no side effects.

Flaxseed has completely fixed the problem for me and I now consume it daily.

The other thing that helped me is drinking a lot of water. I now drink about 3 litres per day. Water won't by itself fix constipation, and most of it ends up as #1 anyway, but clearly the #2 cannot be soft if there isn't enough water to go around.

When I am at work, I find that keeping on my desk a sports water bottle with straw makes it much easier for me to drink water frequently than if I had to refill a glass.