Can Keto Bread Upset Your Stomach? (Health Benefits/Risks/FAQs)

Can Keto Bread Upset Your Stomach?

Yes, keto bread can upset your stomach if you ignore high-fiber foods in your meal plan. Unplanned keto bread consumption may cause stomach problems and digestive problems like gastrointestinal (GI) problems, diarrhea, constipation.

You should eat fiber rich foods with keto bread to ignore stomach-related issues. Otherwise, you will get an upset stomach after eating keto bread.

Can Keto Bread Causes Gas, Constipation, Bloating and Other Stomach Troubles

If you follow the correct meal guideline then keto bread will never upset your stomach.

Can Keto Bread Give You Stomach Ache?

Yes, sometimes keto bread gives you a stomach ache. It can also create somebody discomfort like fatigue, muscular pain, abdominal pain, etc.

Before buying you need to check the nutrition level. There is some improper bread on market claiming as keto bread which can contain high-carb instead of low-carb.

Because of this, some “high-carb” fake keto bread may cause stomach ache. Although genuine low-carb keto bread has a very less chance to create stomach pain.

However, if you are facing stomach ache it can be cured using keto stomach ache remedy.

Keto Bread Stomach Issues, Reasons & Resolution: A Quick Guide 

Keto Bread ProblemsReasonsSolutions
Gas, constipation, stomach ache, diarrhea1. Calorie imbalance
a) Excessive fiber
b) Large amount of fat
2. Quick eating
3. Fructose intolerance
4. Small intestinal bacterial overgrowth
1. Maintain the daily optimal fiber, fat and protein intake.
2. Eat slowly
3. Avoid keto breads that contain fructose
4. Consult doctor. This is not related with keto bread.
Stomach ulcers1. 95% cases reason is bacteria
2. Excessive fat consumption
1. Keto bread is not responsible here. Consult physician.
2. Limit your fat intake and follow a proper calorie chart.


Is Keto Bread Good For Stomach Ulcers?

Stomach ulcer patients should avoid keto bread. Keto bread may not be good for stomach ulcers.

Although keto bread does not cause stomach ulcers several studies have shown that excessive intake of the keto diet may cause several digestive issues like gas, diarrhea, abdominal pain, and stomach ulcer for severe cases.

That’s why stomach ulcer patients need to be very careful before thinking of keto bread. They should avoid this food in their daily meal plan.

If you want a detailed guide about keto stomach ulcers, you should check this: Keto stomach ulcer cause & treatment.

Can Keto Bread Give You Gas?

No. A normal intake of keto bread can not give you gas because it is high in fiber and glutamine and does not contain fructose or lactose.

However, it can cause gas in certain circumstances.

Only high consumption of high-fat foods & nutrient deficiency can upset your digestive system which can give you gas.

As it contains high fiber and glutamine, there is a bare minimum chance of gas formation.

However, you need to limit your intake of certain keto foods because some keto foods cause bloating.

Although, you can easily get rid of keto bloat.

Benefits Of Keto Bread | Low Carb Bread Health Benefits 2021 | Dieta Keto

So, you can eat keto bread without any fear of gas formation in your stomach. However, you should eat other high-fiber and protein foods also.

Almond Flour Upset Stomach

Some people face stomach upset after eating almond flour recipes especially almond keto bread.

This problem occurs due to these people are allergic to almonds. Another common reason behind this stomach upset is due to nutrient defficiency.

Also, it is observed that a high fiber diet creates stomach trouble for IBS patients.

If you are suffering from IBS(irritable bowel syndrome) the fiber content of almond flour may upset your stomach and increases the chance of gas, bloating, or even diarrhea.

Major Reasons Behind Keto Bread Stomach Issuesa

A limited intake of keto bread is safe for stomach troubles. However excess intake and nutrient deficiency may cause multiple stomach disorders like gas, bloating, diarrhea, and stomach pain.

Before starting the consumption of keto bread you need to know these reasons.

Stay updated and keep stomach troubles at bay

Insufficient Fiber Intake: Dietary fiber is a very important nutrient to keep our gut healthy. Fiber acts as microbiota fuel.

Fiber has numerous benefits for our digestive system. Fiber produces short-chain fatty acids in the colon.

This acid is an essential element for colonocytes. It improves absorption and reduces intestinal transit time (1).

Water-insoluble fibers increase stool bulks. These type of fibers contains high water holding capacity.

Because of this water-insoluble fibers increase softness in stools (2). It also reduces the gut transit time.

Keto bread’s main ingredient is either almond flour or coconut flour. Both are rich in water-insoluble fiber.

That’s why keto bread is good for constipation cure.

Insufficient fiber intake may damage these important gut functions. And as a result, you may get hit by gut problems like gas, stomach pain, constipation, etc.

Protein Disbalance: Protein aids in microbial protein mechanism. These microbiota promotes and generates multiple micronutrients.

Glutamine is one such micronutrient. Like fiber, glutamine has multiple beneficial effects on gut microbiota.

Glutamine is one kind of amino acid. Research has shown that glutamine improves gut barrier function (4).

The gut barrier protects our gut from harmful bacterias. Thus by strengthening the gut barrier glutamine saves our gut from potential damages.

Glutamine supplement promotes guts microbiota composition in obese people also(5).

Glutamine also helps to reduce gut infection. Because of this glutamine can be beneficial to fight severe gut infections especially diarrhea.

Another study has shown that glutamine reduces constipation in animals (6).

Protein also reduces harmful bi-products in our gut (7). By decreasing these bi-products protein helps to prevent stomach disorders.

So, if you ignore high fiber foods while consuming keto bread, you will get affected by stomach problems like gas, constipation, etc.

Excess Fat Consumption: Keto diet is a high-fat meal plan. Our body uses high fat as fuel.

However excess intake of foods high in fat can cause a reverse effect. According to scientific research, a high-fat diet can destabilize our gut functions (9).

The human intestinal tract acts as a protective barrier in our body. It is responsible for the absorption of dietary nutrients.

The human intestinal tract also saves our body from various bacterias and toxins.

Multiple health problems can arise if we compromise the security of this barrier.

Studies have shown that excess fat can damage this barrier. Which affects our capacity for nutrient absorption.

This intestinal tract harm promotes inflammatory bowel disease. This disease causes multiple stomach disorders like abdominal pain, bloody stool, and diarrhea.

Daily Nutrient Requirement To Prevent Stomach Problems

Maintaining a proper nutrient level per day is very important. If you fail to follow the rule you will end up with multiple health disorders.

To keep your stomach healthy you need to maintain the following chart of fiber, protein, and fat.

Fiber: Sufficient fiber intake is very important during the keto diet. It will prevent health problems, especially gut-related issues.

Daily fiber requirement is different for both men and women. The standard fiber requirement for males and females are

  • 30-35 grams for men
  • 25-32 grams for women

Source: PUBMED (3).

Protein: Recommend protein intake is calculated by per gram protein requirement protein aginst per kg body weight. It differs for age groups.

  • Infants(<4 months): 2.5-1.4
  • Children: 1.3-0.8
  • Adults(<65 years): 0.8
  • Adults(>65 years): 1.0

Source: PUBMED (8).

Fat: Keto diet suggests 70-80 percent of fat gainst total daily calories. Although the keto diet does not have any fixed daily calorie table.

The optimal calorie intake for men is 2500 calories. For women, it is 2000 calories (10).

To avoid excess fat intake you should follow this calorie model.

These criteria can not be fulfilled by only using keto bread. You need to eat other fiber and protein-rich foods also.

Can Keto Bread Cause Diarrhea?

Alone keto bread can not cause diarrhea. The high-fat foods consumed with keto bread for ketosis can upset the stomach.

This causes gastrointestinal(GI) problems which lead to diarrhea.

High-fat food during ketosis replaces carbohydrates and uses fat as fuel. Sometimes our body can not absorb the high fats of keto foods which causes stomach upset.

Considering all of these we have reached the conclusion that keto bread may not cause diarrhea if you increase consumption of high fiber foods along with.

If you are facing frequent diarrhea check how to stop keto bread diarrhea. Hope these keto bread anti-diarrhea tips will be helpful for you.

Can Keto Bread Cause Constipation?

Limited intake of keto bread can not cause stomach upset issues like constipation. A high intake of fatty and less carb keto foods can lead to initial constipation. This state may continue for 1-2 weeks.

Actually, some keto dieters completely stop eating vegetables. This causes fiber discrepancy in the human body, which causes constipation.

So, the keto diet may cause initial constipation but if if you only eating of keto bread then can not create this digestive problem.

Also, keto bread is mainly prepared using almond flour. Almond flour is low in saturated fat and contains glutamine.

Both of these conditions help to reduce the chances of constipation. That’s why a fiber-rich, low in carbs and saturated fats keto bread can not cause constipation.

However, keto bread prepared from coconut flour increases the chance of constipation because saturated fat-rich coconut causes constipation.

Does Keto Bread Make You Poop?

Absolutely yes. Keto bread is high in water-insoluble fibers that make you poop. Water-insoluble fibers support a healthy gut.

These nutrients increase stool bulk and also reduce the transit time. Due to this, you poop more after the consumption of keto bread.

The most common type of flour used in keto bread is almond flour. And almond flour is rich in water-insoluble fiber.

How Many Slices of Keto Bread Can I Eat Per Day?

You can eat 3 slices of keto bread per day. This is applicable for vegan almond flour keto bread or keto coconut bread.

The ideal weight of 1 piece of vegan almond keto bread or coconut bread is 35 grams.

However, you should eat 2 slices of keto bread with eggs or keto Korean sausage bread. Because the weight of these two types of bread is 50 grams per slice.

How Long Does Keto Bread Diarrhea Last?

Keto bread causes diarrhea in very rare cases. This low carb bread is absolutely safe to eat.

However, if you got diarrhea for some circumstances it may be cured within a short time.

Actually, keto bread diarrhea lasts for 1 week. Note, there are 21 subtypes of diarrhea, and the majority of these causes by other reasons.

So, you don’t have to worry about keto bread diarrhea.

Will Keto Bread Kick You Out of Ketosis?

No. Keto bread will not kick you out of ketosis because it is low in carbs. One slice of keto bread contains only 2-3 grams of net carbs.

Homemade keto bread is prepared using either almond flour or coconut flour. Both of these ingredients contain very low carbs.

These low in carbs keto almond bread or coconut bread are the perfect food to keep you in a ketosis state.

Keto Bread Recipes for Stomach Issues

Perfectly prepared keto bread is originally low in carbs. These bread are prepared using either almond flour or coconut flour.

Both of these flours are gluten free. These vegan and gluten free keto bread recipes will prevent stomach related issues.

Also, there is another gluten free nonveg keto bread recipe i.e keto Korean bread. You can try this homemade recipe also if you are nonvegan.


An excessive amount of high-fat and low-fiber foods may upset our stomach. On the other hand, keto bread is a low-fat and high-fiber food. Considering these facts keto bread can not upset our stomach or digestive system.

You can eat keto bread every day but keep it limited because excessive keto upset the stomach. Also, you must include high fiber foods like green vegetables in your diet plan to avoid any stomach-related problems.

While most of the variations of low-carb, low-fat, and high fiber keto bread are perfectly edible for your stomach, you have to remain vigilant of the likes of the high-carb fake keto bread. They are harmful and can create several stomach troubles(gastrointestinal (GI)) like diarrhea, stomach ache, gas, bloating, ulcers.