Raise your hand if you need this easy Keto Lemonade recipe to address that constipation.

Keto Diet

The Keto diet has become very popular.

And while I never claimed that I was following a Keto diet, I ultimately was during the early days of my GAPS (Gut and Psychology Syndrome) Diet. I stayed on the “intro” phase of that diet for a long time, consuming just meats, fats, and broths.

Those who are wishing to achieve ketosis (which is when the body doesn’t have enough carbohydrates for energy and instead burns fat, making ketones, which are then used for fuel) follow the Keto diet.

In my book, A Gutsy Girl’s Bible, I have it listed in the Gut-Healing Diets chart.

On a Keto diet, one consumes high fat, moderate protein, and very low carb. However, I am seeing more people following a Keto diet with high protein, moderate fat, but still very low carb.

Either way, the Keto diet aims for very low carbohydrates.

Lemonade on a Hot Day

Truly, who doesn’t love a fresh lemonade on a hot and sunny day?

I have been making this gut-healthy diet lemonade recipe for a very long time with so much success that I want to share it with you.

It’s perfect for a these summer days and/or any day when you feel constipated.

Here is how this recipe has evolved over the years.

• Crystal Lite (rotten). Though it it is a low-carb, low calorie lemonade, it’s just not a great option due to some of the following ingredients: Aspartame† (a horrible sugar substitute), Yellow 5, and Artificial Color.
• Make Your Own Lemonade (much better, would still make this in certain instances!)
• super simple ingredients: just water, Vitamin C, and fresh lemons – freshly squeezed (good, but sometimes not enough flavor for me)

And now this. This Keto Lemonade that’s also highly conducive for you struggling with constipation.

While it might not sound like an appetizing recipe, this is as good as it gets when it comes to replicated authentic homemade lemonade.

The reason I added “constipation” to the title is because it actually is something that helps keep things moving along. Also, I wanted to name it this because if you are prone to a lot of diarrhea, you will not want to enjoy this beverage on the daily.

With that, let’s dig in.

Keto Lemonade {Easy Recipe for Constipation}

Click HERE to save this recipe for later.

Why is a Keto Lemonade good for the gut healing journey?

The easiest way I’ve ever made lemonade is like this:

1. Mix Country Time Lemonade Drink Mix with
2. cold water

And bam! Stir and you’re done.

Buttttttt…….there is a problem with this. A huge problem. Your gut will not like it.

First, the number one ingredient is sugar and the number two ingredient is fructose.

Second, your gut does not care for all the extra crap ingredients, not even a little bit.

This is common with regular lemonade.

However, a Keto-based lemonade is very different as long as we have one caveat in place: the type of nonnutritive sugar matters.

It’s not enough to just avoid white sugar and/or a lot of sugar.

One major problem I’ve found with those following a Keto diet is that, in an attempt to replace the added sugar, any “sweetener of choice” seems to suffice, artificial sweeteners included.

Please don’t make this huge Keto mistake because, while it might work in the short term, your gut will pay for it sooner rather than later.

Pro tip: choose a natural sugar that’s Keto-approved. And this is not easy, but here are 2 I’d recommend for achieving this:

1. Monk fruit sweetener
2. Stevia

Both are natural ingredients; both “Keto” approved.

Moving on.

Here are the exact ingredients (+ brands) I used for my personal Keto Lemonade recipe and have been using for a very long time for this drink (in order of how I added them in the video):

Water

Well, water is water is water.

I use filtered water from our house. And if you want to step up that game even more, consider a high-quality water filtration system like the AquaTru.

It’s what we use at our house, and because of it, if you want one, too, you can save a lot of money through THIS link.

In my opinion, when it comes to constipation there is nothing better than plain water. Have a cup of water here and there throughout the day. And when you enjoy beverages like this Keto Lemonade, you’re just getting in additional water.

Consume often.

The end.

Re-Build Collagen Peptides

Do you need collagen in order to make this Keto? Nope. But is it Keto? Yes. And it’s also an overall health boost that I adore (I put it in my coffee daily).

Here are 5 ways collagen can be an overall health boost:

1. Can improve skin health
2. Can strengthen hair, nails, and teeth
3. Might ease joint pain
4. Aids in healing Leaky Gut Syndrome
5. Potential increase in athletic performance

I created, love, and use (daily) Re-Build from guthealingsupplements.com, which boasts the following:

• collagen in the form of powder (so many in the Gutsy community are sick of swallowing so. many. pills.)
• contains a unique blend of three patented collagen peptides supported by clinical research showing their efficacy for supporting collagen production, bone strength, joint health and integrity, skin elasticity, and more
• flavorless with no added sweeteners, making it easyto add to any shake, smoothies, and other foods and beverages, making it convenient to ensure the adequate intake of collagen’s unique amino acids
• gluten-free, dairy-free, soy-free, non-GMO
• contains the research-proven collagen peptide blendsVerisol®, Fortigel®, and Fortibone® derived from specific dietary collagen proteins and produced with proprietary hydrolyzation technologies to optimize their beneficial properties
• Supports healthy bones
• Supports healthy skin appearance and integrity
• Supports healthy joints

Also, when you buy directly from the site, you can use my code AGUTSYGIRL to save an extra 15%. 

Fresh Squeezed Lemon

Step one: buy 2 large lemons

Step two: squeeze 1-2 of them for your lemonade (squeeze by hand or get a lemon squeezer to do the trick)

There you go. That’s it.

Also, fresh lemon juice is one of my favorite bloating hacks.

GoodOnya HYDRATE Electrolyte Drink

To make this easy keto recipe for a delightful lemonade, HYDRATE by GoodOnya is one of the secret ingredients.

• Only 1g sugar per serving
• Just 6 ingredients made by nature
• Tastes like light lemonade
• Certified Organic

Everything about this is great for digestion, but I incorporate it specifically for the magnesium.

Besides the above reasons for why this is a special (and secret) ingredient in the lemonade is the fact that those following a keto diet need to ensure they are getting enough electrolytes. Furthermore, if you are consuming this lemonade on a hot summer day, then proper hydration and electrolytes are critical.

No more Gatorade garbage, mmmmmmkay?!

Grab the HYDRATE HERE.

By the way, if you want to REALLY spice up your low carb lemonade, I’d strongly suggest the Lemon Habanero flavor from Drink LMNT {HERE}. LMNT is probably the best blend of sodium and electrolytes on the market and it’s delicious! If you want to try a sample pack, you can get it for FREE by clicking HERE.

Doctor’s Best Vitamin C Powder

Looking for a little more lemon flavor with a whole lot more nutritional value?

I add in the Doctor’s Best Vitamin C Powder because in just one, tiny scoop you’re getting 1,000 mg of Vitamin C. And that, darling, is great for the immune system.

More or less can be used, as needed for your own, unique circumstances.

Buy the Doctor’s Best Vitamin C HERE.

Lakanto’s Monk Fruit

Monk fruit is definitely on the approved keto sweeteners list.

And the nice thing about monk fruit is that you do not need too much sugar in order for your keto-friendly lemonade to taste sweet as pie.

Do make note that I do not think sugar is optimal for gut heath or gut healing. 

That said, no one gets by a true healing journey without ever consuming any sugar. 

If you do, you’re a unicorn, and I applaud you.

I choose certain sugars, and you should, too, based on your own circumstances.

If you are wanting to learn more about options, check out my non-nutritive sweeteners post HERE. 

And if you just want to use what I have, grab the monk fruit HERE. p.s. If you buy anything from the Lakanto website, my code is (again) AGUTSYGIRL to save 15%.

p.s. The Lakanto Monk Fruit contains two ingredients: erythritol and monk fruit extract. On the healing journey, many don’t want an alternative sugar that ends with anything -ol (i.e. erythritol). In that case, there is also a pure monk fruit on Amazon called It’s Just Monk Fruit extract and you can grab it HERE. There is also a liquid (drops) version of pure monk fruit via Amazon HERE.

Ice

A few ice cubes is all you need.

By the way, and I mention this in the video, but room temperature water is optimal for digestion. Skip the ice if you want. When I think of lemonade, though, I think a hot, summer day with ice, cold lemonade. 

And I’m telling you – this recipe is pretty dang close to the original.

Now, this is what it looks like when you put it altogether.

And I’m telling you – this recipe is pretty dang close to the original.

Now, this is what it looks like when you put it altogether.

Other Ways to Boost This Lemonade While Still Sticking to a Keto Diet

Here would be my best options for gut-healthy boosts:

1. Add in fresh ginger slices
2. Make it “pretty” and top with lemon slices and/or lemon zest
3. Infuse with fresh mint (you could even muddle some and shake it with all of your other ingredients for a delicious non-alcoholic beverage)

DIY Lemonade for Constipation Recipe How-To Video

Notes: I did this video on Instagram Live, which is why it was shot the way it is. 

DIY Lemonade for Constipation Recipe

Once you give it a try, let me know in the comments below if you are now adding this to your summer favorite recipes list!

If you liked this post, you might also enjoy:

1. Magnesium, Constipation and Digestion
2. 15 Ways to Deal with Constipation
3. The Gutsy Girl’s Bible

Disclosure: Amazon affiliate links placed throughout this post.

Xox,
SKH