The 5 Reasons for Stomach Pain on the Ketogenic Diet

Why do you have stomach pain while on keto? Watch this video to find out.

0:06 Reason #1: Sugar alcohols
1:20 Reason #2:Fiber
2:49 Reason #3: Not enough fluid
3:43 Reason #4: Dietary fat
4:45 Reason #5: High protein

In this video, I want to talk to you about 5 reasons you may have stomach pain while on the ketogenic diet. Many people have asked me why they get stomach pain when they first start keto. These are the most common reasons:

1. Sugar alcohols
Most people who first start keto consume a lot of “keto bombs” and other sweet keto treats. The problem is, your stomach may not be used to the sugar alcohols in some of these treats. This includes erythritol, xylitol, mannitol, and maltitol. A sensitivity to these will give you a lot of bloating and stomach pain. Try cutting back and see if it helps you.

2. Fiber
Too much fiber can cause some stomach pain on keto. Why? Because your gut may not have enough of the friendly bacteria that deal with the fiber in 7-10 cups of vegetables. If you’re not used to eating all those vegetables, start small, and gradually increase your intake. This will give your body time to build up more of those microbes.

3. Not enough fluid
When you first switch from carbs to fats on keto, you are going to get rid of a lot of excess fluid. You have to replace that fluid to keep your body hydrated. The fiber that you consume with vegetables requires more fluid to get through your system. Otherwise, it can suck moisture from your large intestine and leave you dehydrated.

4. Dietary fat
Many start consuming too much fat too quickly. You don’t have the gallbladder capacity to break down a large number of fats until your body adapts. Start slow and work your way up. Also, keep in mind that low-quality fats can also cause stomach pain.

5. High protein and low stomach acid
Too much protein can also cause stomach pain on keto. This is especially true if your stomach’s acidity isn’t at a pH between 1 and 3. You need a highly acidic stomach to break down proteins. Betaine hydrochloride and apple cider vinegar can help with this.

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.


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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

Thanks for watching; I hope this video helps you understand why you may be getting stomach pain on keto, and how to fix the problem.


  1. Achilleas Zogias on April 16, 2020 at 9:32 am

    Hello. I have a question. When you mention for carnivore diet, how long do you recommend? What exactly can someone eat? Thanks for any answer.

  2. The Unbeatable on April 16, 2020 at 9:33 am

    I had a ultrasound done and it showed that I have sludge in my gallbladder I have minor pain in upper right do I need operation to remove gallbladder?
    Thank you

  3. Pete on April 16, 2020 at 9:33 am

    Three cups of coffee on an empty stomach maybe?

  4. GenTech05 on April 16, 2020 at 9:34 am

    My problem is not bloating, by eating veggies i freaking have shitty gas, really sucks

  5. Happy Trails on April 16, 2020 at 9:34 am

    I get the same thing from brocolli so I try eating more romaine

  6. El Crew on April 16, 2020 at 9:35 am

    I am going through this RIGHT NOW and you show up on my recommended. Thanks Dr Berg!

  7. Shasha8674 on April 16, 2020 at 9:35 am

    Gluten/GMO may hurt the gut lining. Even microscopic gluten may hurt. The body may reset tolerance and even a little gluten may hurt then.

  8. Keith Dainton on April 16, 2020 at 9:37 am

    Nothing upsets my stomach lol.

  9. CounterMuscle on April 16, 2020 at 9:39 am

    soon vid topic;
    5 reasons your cells are not dead on ketogenic diet.

    cos u still alive damn.
    get potassium tho.

  10. Ranjan Joshi on April 16, 2020 at 9:39 am

    Dr. Why I can’t control my hunger during IF ? I did IF for one week successfuly, but after one week I started eating more carbohydrates all the time, why ?

  11. Suma Soso on April 16, 2020 at 9:41 am

    Could you please talk about IBS irritable bowel syndrome

  12. Hussein Albayati on April 16, 2020 at 9:42 am

    May Allah bless u, thanx dr.

  13. Aneta Podstawa on April 16, 2020 at 9:43 am

    Is there an alternative for carnivore ? I feel bloated after veggies and I consume apple cider vinegar before my meals so I think it might be sibo. I just can’t imagine to eat organs and type of meat that I don’t enjoy. I have no problem with no sweeteners and very disgusting green veggie smoothies. I do them everyday but meat or fatty meat noooo bleh. Help ?

  14. Eesa Prak on April 16, 2020 at 9:43 am

    Is there a pigment removal to remove from the body?

  15. Archie Bunker on April 16, 2020 at 9:46 am

    I’m O rh + , i fully adapted to keto and IF.

  16. rolla on April 16, 2020 at 9:46 am

    What are thoughts on athletic greens powder supplement? Is it safe and beneficial?

  17. Djana Rimesse on April 16, 2020 at 9:46 am

    I hope you ne cam a moslim you nées it

  18. اسامة صغير on April 16, 2020 at 9:48 am


  19. blackhemi04 on April 16, 2020 at 9:49 am

    Do you encourage the blood type diet? Have you personally tried it?

  20. Rosie Morales on April 16, 2020 at 9:49 am

    Thank you Dr.Berg for all your information videos.Your Still Awesome!!And Mrs.Berg 👍🤗😉💖

  21. The Unbeatable on April 16, 2020 at 9:51 am

    Hi doctor I’m big fan thank you for the great and helpful videos

  22. Red Rosey on April 16, 2020 at 9:51 am

    Hi doctor .. sorry for my bad English but please can you help me .. my stomach gets sever pain whenever I eat/drink pure honey… anyone like me?

  23. Trench on April 16, 2020 at 9:52 am

    If it’s not keto friendly then wouldn’t that be false advertising? If so what next?

  24. Sam K on April 16, 2020 at 9:52 am

    Great video Dr. Berg! 😁 Thanks for making this.
    Keto has been very successful for me, and I’ve lost 55 pounds in 3 months, so better believe it works! For anyone that’s struggling check out this keto diet blog: It has a lot of great information about keto science and includes an incredible diet plan that worked wonders for me. Can’t recommend it enough! Happy dieting!

  25. Amal Karam on April 16, 2020 at 9:53 am

    My favourite doctor🌹💓

  26. Crystal Mitchell on April 16, 2020 at 9:54 am

    thank you for such a wonderful video. you have answered my question.

  27. Nataly Rog on April 16, 2020 at 9:56 am

    I never have stomach issues when I eat sugar alcohol, but when I eat kale and other greens I can’t sleep later it hurts 😔

  28. Can Erdan on April 16, 2020 at 9:56 am

    Hi Dr Berg! Could you do a video on all the nutrients that are involved in the production of healthy stomach acid levels? So people could eat / supplement their way out of hypochlorhydria and all the ailments that come with it (e.g. GERD)? Thanks so much 🙏🏼

  29. The Ketogenic Society on April 16, 2020 at 9:58 am

    I literally went through this last night and was looking for more information about what was going on. It’s almost like Dr. Berg can read my mind lol 😀

  30. Feona Lee Jones on April 16, 2020 at 9:59 am

    How are you able to give all this info, make all these daily videos, and have a job on top of all this? I am amazed!!!

  31. kei kei on April 16, 2020 at 10:02 am

    On afterthought eating an entire russell stovers chocolate bar (with stevia) wasnt such a gud idea.

  32. Alex Kaye on April 16, 2020 at 10:02 am

    I was listening (taking advice) from vetenaries (animal doctors) rather than real Doctors . I switched to Keto. Thank you Doctor Berg.

  33. Kathy Lieberman on April 16, 2020 at 10:03 am

    Dr. Berg,
    I’m sure you’ve been asked this a million times. I searched online before needing to post this. During the fasting stage of your keto diet, can one drink coffee with whole cream and not disrupt, completely the anti inflammatory advantages of this stage?

    Addendum: i just read that as long as the total calories of the coffee w/ cream is less than 50 calories, you are still in fasting mode. Do you agree?

  34. Mike KMB on April 16, 2020 at 10:03 am

    How much is a cup of vegetables converted to grams? Thanks a lot for your great channel, kind regards

  35. Rex on April 16, 2020 at 10:03 am

    NEXT VIDEO: Signs of not getting enough carbs!

    I know that seems to maybe effect only a few people, but it was a rough patch until I realize I wasn’t getting enough carbs. Signs I got were light headedness, forgetting things (Brain fog) and a little dizziness. I am one to push myself and have lost 30 lbs in the last 6 weeks doing Keto/IF/30 exercise/ Cold shower or what I call the Quad-Diet. Doing IF I went from skipping 1 meal to 2 meals and now 48 hours (I can’t believe I did it and it wasn’t too hard.) Anyway I though that maybe a good video for others. Thanks for all that you do.

  36. Bill Martinez on April 16, 2020 at 10:04 am

    First 6months I felt amazing on keto the 2 nd 6 months my gut has been so jack up have lot of reflux got to be h pylori from to many veggies

  37. Ranjan Joshi on April 16, 2020 at 10:06 am

    Dr. is their any test to check how much our mind producing neurotransmitters like dopamine, glutamate etc. at high level or low level ?

  38. Lie Bing on April 16, 2020 at 10:06 am

    As a vegetarian I had veggies every day. Now, after 1 year on KETO I am bloating on veggies. WHY is that? … Proteins and a lot of Fat are new to my diet, not veggies !!!!

  39. Eesa Prak on April 16, 2020 at 10:09 am

    Hello doctor, is there a solution for body whitening

  40. Sylvain Riendeau on April 16, 2020 at 10:10 am

    Thank you.

  41. afcosta355 on April 16, 2020 at 10:14 am

    Taking too many probiotics too fast can cause stomach pain and bloating as well for sure.

  42. RAHEEL Ahmad on April 16, 2020 at 10:14 am

    Can i take gallbladder formula if i have gastritis as i have no gallbladder

  43. Djana Rimesse on April 16, 2020 at 10:16 am

    I hope you ne cam a moslim you need it

  44. Well Done on April 16, 2020 at 10:18 am

    I couldn’t get your recommendations on having SIBO , what
    should I consume?

  45. Kelly Fogg on April 16, 2020 at 10:20 am

    I had stomach pain and I found that it was low stomach acid and for me every vegetables is new is new to me and healthy fats and eggs and salmon and I started my journey end of November I weighed in 136kg at the beginning and now I weighed in at 117kg without going hungry or cravings for anything and I have never experienced anything like this before and I am so happy that I have found Dr Berg channel because he has saved my life and he is my favourite YouTube channel to watched and I have watched nearly every video of your because I wanted to learn more about my body and I will send you a picture of my before and after pictures very soon.

  46. Doc Adeel Aslam on April 16, 2020 at 10:22 am

    All culprit and toxic is sugar no doubt about it

  47. Joy Bennett on April 16, 2020 at 10:24 am

    Thank you Dr. Berg😊

  48. Suaad Almudafer on April 16, 2020 at 10:24 am

    Hi lam the daughter of Dr.souad and Isuffer from a lack of growth hormone Does the keto dite benefite me

  49. Isobel31Swan on April 16, 2020 at 10:26 am

    I don’t get stomach aches but can feel when I’m ovulating/releasing an egg – it’smore like a backache and a milder/short menstruation; it may have nothing to do with Keto and just be a coincidence.

  50. Chrisoula Lakkas on April 16, 2020 at 10:26 am

    Don’t put the key to your happiness in someone else’s pocket.