If you’ve been on the keto diet for a while, you might have heard whispers about a rather awkward topic—keto crotch. It’s one of those things that no one really wants to talk about, but if you’ve noticed an unexpected change in body odor since going low-carb, you’re not alone.
So, is keto crotch a real thing, or just another internet myth? Let’s break it down and—more importantly—talk about how to keep things fresh while staying in ketosis.
What is Keto Crotch?
“Keto crotch” is a term used to describe an unusual or unpleasant vaginal odor that some women report after switching to a ketogenic diet. While there’s no official medical diagnosis for this phenomenon, many in the keto community claim they’ve noticed a change in body odor—and yes, that includes down there.
The big question is: Why does this happen? And more importantly, how can you prevent it?
Why Does Keto Crotch Happen?
The keto diet completely transforms the way your body fuels itself, putting you into ketosis, where fat—not carbs—becomes your primary energy source. This metabolic shift brings a whole host of changes to your body, and for some, that includes changes in odor.
Here are the possible reasons why keto might be affecting your scent:
1. The Ketosis Effect: Acetone and Body Odor
When your body burns fat for fuel, it produces ketones, including acetone (yes, the same stuff found in nail polish remover!). Acetone is eliminated through your breath, sweat, and even vaginal secretions, which could contribute to a stronger or slightly different odor.
2. Changes in Vaginal pH
Your diet plays a huge role in vaginal health. A sudden shift in macronutrients—like cutting carbs and increasing fats—can alter vaginal pH and disrupt the balance of good bacteria. This could lead to an overgrowth of odor-causing bacteria, increasing the risk of conditions like bacterial vaginosis (BV).
3. High Protein Intake and Ammonia Smell
While keto is a high-fat diet, many people also increase their protein intake—sometimes too much. Excess protein can lead to a buildup of ammonia, which your body releases through sweat, urine, and other bodily fluids. The result? A stronger body odor, including in sensitive areas.
4. Dehydration and Concentrated Urine
Keto is a diuretic diet, meaning you lose a lot of water and electrolytes—especially in the first few weeks. Dehydration can make urine more concentrated, potentially affecting its smell and, by extension, vaginal odor.
5. Gut and Vaginal Microbiome Changes
Your gut and vaginal health are closely connected. Since keto alters your gut microbiome, it may indirectly affect vaginal bacteria, leading to temporary odor changes.
What Does Keto Crotch Smell Like?
Keto crotch can have a sweet, fruity, or acetone-like smell due to ketones, or an ammonia-like odor from excess protein intake. Some experience a musky or stronger natural scent, while an unusual fishy smell may indicate an infection like bacterial vaginosis. It’s usually temporary and improves with hydration, probiotics, and diet adjustments.
Do Men Have Keto Crotch?
Men don’t experience keto crotch in the same way women do since they don’t have a vaginal microbiome. However, men on keto can experience body odor changes, including:
- Stronger groin odor due to ketone production and sweat.
- Ammonia-like smell if consuming too much protein.
- Keto breath with a fruity or acetone-like scent.
Staying hydrated, balancing protein intake, and maintaining good hygiene can help reduce any unwanted odors.
How to Prevent or Reduce Keto Crotch
If you’re dealing with unwanted odor on keto, don’t worry—there are simple ways to keep things fresh without ditching ketosis:
✅ 1. Stay Hydrated
- Drink plenty of water and electrolyte-rich drinks to flush out excess ketones and ammonia.
- Aim for at least 2-3 liters of water per day, especially if you’re active.
✅ 2. Support Vaginal Health with Probiotics
- Eat probiotic-rich foods like yogurt, kimchi, sauerkraut, and kefir to keep your vaginal flora balanced.
- Consider a high-quality probiotic supplement specifically for women’s health.
✅ 3. Don’t Overdo the Protein
- Keep your protein intake moderate, around 20-25% of your daily calories, to avoid excess ammonia buildup.
- Focus on healthy fats like avocado, olive oil, and nuts instead of going all-in on protein.
✅ 4. Get Enough Fiber
- Many people forget about fiber on keto, but it’s essential for gut and vaginal health.
- Add low-carb veggies, flaxseeds, and chia seeds to your meals.
✅ 5. Practice Good Hygiene
- Wear breathable cotton underwear to prevent excess moisture buildup.
- Avoid harsh soaps and scented products that can disrupt vaginal pH.
- If odor persists, see a doctor to rule out bacterial vaginosis or a yeast infection.
Final Thoughts: Should You Worry About Keto Crotch?
Keto crotch isn’t a common issue, but it’s also not totally a myth. While some women notice changes in body odor when transitioning to keto, it’s usually temporary and can be managed with proper hydration, diet balance, and self-care.
So, if you’re loving the weight loss, energy boost, and mental clarity that keto brings but notice a slight shift in body odor, don’t panic! Your body is simply adjusting to a new fuel source.
And if the issue persists or worsens, it’s always a good idea to consult a healthcare professional to rule out any underlying conditions.
👉 Have you ever experienced keto crotch? Let’s talk about it in the comments below!
