Shocking Truth About Keto Diet and Smelly Gas: Causes Revealed & Easy Solutions!

The ketogenic, or keto, diet is a popular and effective way to lose weight and improve your health. When followed correctly, this low-carb, high-fat diet will raise your blood levels of ketones. Ketones are chemical byproducts that provide a new fuel source for your cells and are responsible for most of the unique health impact of the keto diet. However, the body has to adapt to a high-fat diet, which can lead to temporary discomforts, including abdominal gas and bloating.

What is the Keto Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet that switches your body’s main fuel source away from carbohydrates to mainly utilize fat. When carbs are eliminated from the diet, the body enters a metabolic state called ketosis, where it burns stored fat for energy. This can lead to weight loss, improved insulin sensitivity, and other health benefits, but it also has some potential downsides.

On a keto diet, your body undergoes many biological adaptations. This includes a reduction in insulin levels and the increased breakdown of fat. When this happens, your liver starts producing high numbers of ketones to supply energy for your brain.

To achieve and maintain ketosis, it’s crucial to avoid sugars, limit carbohydrates, and obtain the majority of calories from healthy fat. Most keto dieters typically consume 65 to 70 percent of their daily calorie requirements from fats, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates.

The keto diet should be avoided if you have certain medical conditions, including pancreatitis, liver failure, fat metabolism disorders, and others. However, it is important to understand the difference between ketosis and ketoacidosis. The latter is a very serious condition that can affect people with diabetes.

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Common Side Effects of Keto

As the body adapts to the metabolic changes induced by ketosis, some people may experience temporary side effects-sometimes called keto flu-including low energy, headache, brain fog, and irritability. Several key signs and symptoms can help you identify whether you’re in ketosis. Ultimately, if you are following the guidelines of a keto diet and staying consistent, you should be in some form of ketosis. If you want a more accurate assessment, monitor ketone levels in your blood or breath every week.

Here are some common signs and symptoms of ketosis:

Bad breath: Many people on keto report that their breath takes on an unusual, fruity smell. Elevated ketone levels cause the bad breath. The specific culprit is acetone, a ketone that exits the body in your urine and breath. Brushing your teeth several times per day or using sugar-free gum can resolve the issue. Staying hydrated by drinking a lot of water may also help.
Weight loss: Keto diets, along with other low-carb diets, are highly effective for weight loss. Fast weight loss can occur during the first week. While some people believe this to be fat loss, it’s primarily water weight. After the initial rapid drop in water weight, you should continue to lose body fat consistently as long as you stick to the diet and remain in a calorie deficit.
Increased ketones in the blood: One of the hallmarks of a keto diet is a reduction in blood sugar levels and an increase in ketones. The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. According to some experts on the keto diet, nutritional ketosis is defined as blood ketones equal to or above 0.5 millimolar (mM).
Increased ketones in the breath: Another way to measure blood ketone levels is a breath analyzer. It monitors acetone, one of the three main ketones in your blood during ketosis.
Appetite suppression: Many people report decreased hunger while following a keto diet. The reasons why this happens are still being investigated. However, it’s been suggested that this hunger reduction may be due to alterations to your body’s hunger hormones, along with an increased intake of proteins.
Increased focus and energy: Long-term keto dieters often report increased focus and energy. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. Ketones are an extremely potent fuel source for your brain. Eliminating carbs can also help control and stabilize blood sugar levels, which may further increase focus and improve brain function.
Short-term fatigue: The initial switch to a keto diet can be one of the biggest issues for new dieters. Well-known side effects can include weakness and fatigue. To reduce fatigue during this switch, you may want to take electrolyte supplements. Electrolytes are often lost because of the rapid reduction in your body’s water content.
Short-term decreases in performance: Removing carbs can lead to general tiredness at first, including an initial decrease in exercise performance. After several weeks, many keto dieters report that their performance returns to normal.
Digestive issues: Digestive issues such as constipation and diarrhea are common side effects in the beginning. Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues.
Insomnia: A lot of people report insomnia or waking up at night when they first reduce their carbs drastically. However, this usually improves in a matter of weeks. Many long-term keto dieters claim that they sleep better than before after adapting to the diet.

Causes of Keto Gas

Symptoms such as bloating, flatulence, and abdominal discomfort may occur in the early stages of following a low-carb, high-fat diet such as keto. Here are three primary causes of gas while following a keto diet.

Sensitivity to increased fiber intake: A nutritious low-carb diet, such as Healthy Keto®, advocates the consumption of 7 to 10 cups of vegetables per day to promote optimal nutrient levels and support overall health. However, a sudden increase in dietary fiber intake may lead to gastrointestinal issues, especially for those who aren’t used to eating vegetables or have a sensitive digestive system. In addition, some individuals are highly sensitive to fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) and may experience significant digestive discomfort even when consuming only small amounts of these compounds. Onions, garlic, mushrooms, and certain dairy products are considered high FODMAP foods and a common culprit of intestinal symptoms, including gas, bloating, and abdominal pain.
Sugar alcohols: Especially during the early stages of adapting to a keto lifestyle, many keto dieters rely on sugar alternatives to curb carb cravings and satisfy a sweet tooth on a low-carb diet. While certain sugar alcohols, such as erythritol and xylitol, are keto-friendly, consuming them in excess can cause digestive upset. A study published in the Journal of Food and Drug Analysis highlights how consumption of various sugar alcohols can lead to several uncomfortable symptoms, including bloating, flatulence, and laxative effects.
Sluggish digestion: Stomach acid and bile fluid are essential for breaking down food in the digestive tract and help maintain a balanced gut microflora, which plays an important role in digestive health. While stomach acid helps digest proteins, activates digestive enzymes, and inhibits the growth of harmful bacteria, bile emulsifies lipids, which enables the absorption of dietary fats. Insufficient concentrations of these digestive fluids can impair nutrient absorption and disrupt the balance of intestinal gut bacteria. This has been linked to various digestive issues such as bloating, indigestion, constipation, and an increased risk of intestinal infections. This may be particularly problematic when starting a keto diet. A sudden increase in fat and protein intake can trigger various digestive symptoms, especially in individuals with low stomach acid or inadequate bile production.

Remedies for Keto Gas

Here are some strategies for reducing gas and promoting digestive comfort on the keto diet:

Introduce vegetables gradually: Focus on introducing vegetables gradually and be mindful of portion sizes. Take note of how you feel after eating different vegetables and tweak your menu plan accordingly. If you notice that you consistently experience digestive issues after eating certain vegetables, replace them with more easily digestible leafy greens, cucumbers, and zucchini, or try fermented options, such as sauerkraut. Additionally, cooking vegetables helps break down some of the tough fibers, making them easier to digest.
Consume sugar alcohols in moderation: Aim to consume sugar alcohol in moderation or opt for monk fruit extract and stevia, which are generally well-tolerated, keto-friendly sweeteners.
Support healthy stomach acid levels: Try incorporating small amounts of raw apple cider vinegar diluted in water before meals. Additionally, adding fermented foods such as sauerkraut or kefir, and including bitter vegetables such as arugula, dandelion greens, and radicchio before meals may help stimulate digestive fluids and promote more comfortable digestion.
Eat more raw or lightly cooked vegetables: Eating more raw or lightly cooked vegetables can naturally support enzyme activity and help break down fats, proteins, and carbohydrates more efficiently.
Stay hydrated: Drinking more water can help combat digestive issues.
Address food sensitivities: Be mindful of any underlying food sensitivities that may be contributing to digestive issues.

Other Potential Dangers of the Keto Diet

As you can see, the ketogenic diet has many potential benefits and side effects. Here are some of its potential dangers, which any beginner considering the approach needs to know.

Serious Muscle Loss Is a Possible Side Effect of Keto: Small studies suggest that people on the ketogenic diet lose muscle even when they continue resistance training. This may be related to the fact that protein alone is less effective for muscle building than protein and carbohydrates together after exercise. Loss of muscle mass as we age has a number of serious consequences. Muscle is metabolically active and helps boost daily energy expenditure and mitigate age-related weight gain. Losing muscle mass can decrease functional strength and heighten the risk of falls.
Keto Can Put Stress on the Kidneys and May Give You Kidney Stones: Kidney stones are a well-noted potential side effect of the ketogenic diet. Loading your plate with meats, and especially processed meats, may increase your risk of kidney stones and gout. High intake of animal proteins makes your urine more acidic and increases calcium and uric acid levels. And the ketogenic diet can be dangerous for people with kidney disease, as people with kidney disease need to follow an individualized diet prescribed by their doctor.
The Possibility of Low Blood Sugar Can Make Keto Risky for People With Diabetes: Carbohydrates help control blood sugar levels, which are of particular importance for people with diabetes. A study published in Diabetic Medicine in May 2018 found that while a keto diet may help control HbA1C levels (a two- to three-month average of blood sugar levels), the diet may also cause episodes of hypoglycemia, which is a dangerous drop in blood sugar. If you have a medical condition or are on medications, you should always consult with your doctor before beginning a ketogenic diet.
Because It’s Hard to Follow, Keto Can Lead to Yo-Yo Dieting: Sticking with such a restrictive diet long-term can be difficult, however, and leave you open to weight re-gain, and the cycle of yo-yo dieting.
The Ketogenic Diet Can Lead to Dehydration and a Loss of Electrolytes: Suddenly and drastically reducing carbohydrates sets your body up for a double whammy of sorts. The brain’s favorite fuel is glucose, which is most easily created from carbohydrates. In very low carb diets, the brain has to adjust to using ketones from digested fats for energy. To add to this discomfort, your kidneys release more electrolytes as insulin levels fall. Additionally, your total body water decreases as carbohydrates become depleted on a keto diet. The result? What’s known as the keto flu, which can cause constipation, nausea, headache, fatigue, irritability, cramps, and other symptoms.
Because Keto Severely Limits Carbs, You May Develop Nutrient Deficiencies: When carbohydrate intake is low, fiber consumption tends to be low, too. This can lead to one especially uncomfortable side effect (more on that below). Another possible nutrient deficiency: potassium, a mineral important for both electrolyte balance and blood pressure control. She recommends adding lower-carb sources of potassium to the diet, including avocado and spinach - as well as lower-carb sources of fiber, such as chia seeds and flaxseed (be sure to enjoy ground flaxseed for the best health benefits).
Bowel Problems, Such as Constipation, Are Common on Keto: Many of the richest sources of fiber, like beans, fruit, and whole grains, are restricted on the ketogenic diet. As a result, ketogenic eaters miss out on the benefits of a fiber-rich diet, such as regular laxation and microbiome support. The microbiome has been implicated in everything from immune function to mental health. In addition to constipation, diarrhea can crop up as a side effect of the keto diet - especially in the first few weeks. Some people have difficulty digesting large amounts of dietary fat, which can lead to greasy diarrhea.
As Your Body Adjusts to Ketosis, You’ll Probably Have Bad Breath: Considered a symptom of the keto flu, your breath on this diet often smells fruity at first. This is because acetone is a by-product of ketosis and is eliminated mostly through the lungs and the breath, according to research.
Your Period on Keto Might Undergo Some Changes: Periods may become irregular or completely stop on the keto diet. This is more due to rapid weight loss than the diet itself and happens because of drops in gonadotropin-releasing hormone, follicle-stimulating hormone, luteinizing hormone, estrogen, and progesterone. Long-term disruption of menstruation can bring on serious side effects, including low bone density.
Keto Could Cause Your Blood Sodium to Dip: When you start the keto diet, you lose sodium and other electrolytes in the urine due to reductions in insulin. This is a major contributor to symptoms of keto flu. So it’s important to replenish sodium through the diet, especially if you exercise or sweat a lot.
Keto May Lead to High Cholesterol and an Increased Risk of Heart Disease: The ketogenic diet doesn’t put a cap on saturated fat, which has been associated with adverse health effects. As much as possible, people set on the keto diet should emphasize plant-based, unsaturated fats like nuts, seeds, olive oil, and avocado, which have even been shown to protect the heart. If you have high cholesterol or other risk factors for heart disease, you should speak with your doctor before beginning the keto diet.

Reintroducing Carbs After Keto

Many people who try the ketogenic diet find it works best for their body and lifestyle and will continue the diet permanently. However, others like to switch back from keto once they achieve a specific weight or health goal. Those wearing a continuous glucose monitor might notice they’ve become extremely sensitive to carbs and experience a higher-than-normal glucose spike after transitioning back from keto - even if they only eat a small number of carbs. They may also feel very tired or experience digestive issues when they reintroduce the carbs they once enjoyed, and even regain a bit of weight due to higher insulin levels.

Carbohydrate sensitivity or intolerance is a condition where your body has difficulty properly metabolizing carbohydrates - which is also known as temporary insulin resistance. Your body's cells temporarily become less responsive to the hormone insulin. Insulin regulates blood sugar levels by helping to transport glucose from the bloodstream into the cells, where it can be used as a source of energy. When you have temporary insulin resistance, cells do not respond to insulin as well as they should, leading to elevated blood sugar levels. Sensitivity to carbs can also result in a variety of symptoms, including abdominal pain, bloating, gas, diarrhea, constipation, and fatigue.

When you want to add carbohydrates back into your diet after following keto, it’s important to allow your body to adjust over time. Remember that this is a slow transition (just like starting keto was!), so be patient and keep track of how you feel. Since the thing that people tend to miss in a low-carb/keto diet is fiber, you may experience a bit of gastrointestinal discomfort - which is why slowly reintroducing carbs (especially fiber) is key. This is also helpful for maintaining weight loss since fiber intake is associated with more successful weight loss.

To start, estimate the number of carbs you are eating in a day on keto and increase that by 25% every week until you hit the number of carbs you’d like to be eating on a regular basis. The key is to work your way up gradually - if you experience constipation, increased appetite (to the point of overeating), energy crashes, or other unusual symptoms, ease up on your carb intake. Mild bloating or fatigue may last a little longer but will dissipate as your body adjusts.

Some other strategies that may be helpful in preventing spikes in blood sugar include:

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Eat fiber (vegetables) and proteins/fats first, and carbs last. (This slows the absorption of glucose into your bloodstream.)
Drink a 10-ounce glass of water with a tablespoon of apple cider vinegar before or during your meal to reduce postprandial glucose spikes.
Avoid eating carbs later in the evening, when your body is less sensitive to insulin.
Incorporate post-meal walks into your daily routine (even just 2-15 minutes).
Exercising regularly (preferably both aerobic and resistance training) to improve insulin sensitivity and cardiometabolic health.
Getting adequate sleep to live in alignment with your body clock.

Before You Attempt the Keto Diet

The bottom line? If you’re thinking about trying the ketogenic diet, run it by your doctor first - whether or not you have preexisting health conditions. And consult a registered dietitian nutritionist (find one at EatRight.org), a professional who can work with you to create a meal plan you can stick to. People with kidney disease or a history of disordered eating should avoid the diet, and people with type 1 diabetes may want to avoid it as well. Anyone who is pregnant or lactating should talk to their healthcare practitioner before trying any new diet, including keto.

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