Carnivore Diet constipation is a common side effect of the Carnivore Diet that some people may experience as their body is getting adapted to consuming more fat. If you are dealing with constipation on Carnivore Diet or want to know how to fix it, this all-in-one article can help you learn all you need to know.
To avoid Carnivore Diet constipation, we first need to learn how cutting carbohydrates and eating more fat and protein can affect the stomach.
Animal proteins and fats trigger specific enzymes and acids that digest these macronutrients. For example, to digest proteins, your body needs pepsinogen, an enzyme that breaks down complex proteins and produces peptides [1].
Additionally, animal fats have more calories and are slower to digest than carbohydrates, which can cause slower pooping. This delay may result in longer satiety but also decreases the rate at which food passes through the stomach [2].
For some individuals, this may cause bloating or fullness, particularly during the initial phase of a Carnivore Diet.
This low-carb diet can also change the gut microbiome. The shift from a fiber-rich plant diet to an animal-based diet changes the organization of bacteria in the stomach and intestines [3].
These bacteria, which are responsible for fermentation and the production of key metabolites, adapt to the new situation. This may decrease short-chain fatty acid production, affecting gut motility and causing minor digestive discomfort [4].
Moreover, the type of proteins we eat affects the pH balance in the stomach. Animal proteins cause the stomach to produce more acid because the stomach works harder to break down complex molecules [5] [6].
While this acidic environment is necessary for preventing infections, it may cause discomfort in sensitive individuals, especially if they already have problems like gastritis or acid reflux [7].
Therefore, while the Carnivore Diet can help digestive processes, it may cause temporary digestive discomfort in sensitive individuals as your body tries to get fat-adapted.
So does it mean everybody will experience constipation on a Carnivore Diet?
Learn More: Carnivore Diet Side Effects and How to Avoid Them
The short answer is not necessarily. Not everybody who goes on the Carnivore Diet experiences constipation. Having said that, on a Carnivore Diet, you should minimize carbohydrates, which may cause changes in the digestive system and bowel movement [8] [9].
As you eat more animal-based foods and increase fat and protein to balance your macronutrient ratio, your stool consistency changes, meaning you may have harder, drier stools that are more difficult to pass [10].
Some studies show that during the adaptation phase of the diet, the lack of carbohydrates can change the production of short-chain fatty acids, causing colon muscle contractions [11].
Another affecting factor is the balance of macronutrients. While Carnivore is high in protein and fats, the ratio of lean to fatty cuts impacts the movements of stool in the colon [12] [13].
Fats can act as a lubricant and help defecation, facilitating digestion. Consuming too much lean protein without adequate fat can reduce these lubricating effects, making harder stools and slower transit [14].
So you must balance your macronutrients based on your metabolic flexibility. You can use this free Carnivore Diet Macro Calculator to make the most of your diet.
Hydration and electrolyte balance are also essential. High-protein diets can pressure kidneys and if you don’t drink enough water, constipation can get worse [15].
So, whether you experience constipation on a Carnivore Diet depends on different factors. But you can control or somehow affect these factors.
But first of all, you need to know whether you are experiencing Carnivore Diet constipation or your stool movement is normal.
To know if you have constipation on a Carnivore Diet, you should understand normal and atypical bowel movements. Clinically, constipation is defined not only by fewer than three bowel movements per week but also by symptoms such as [16]:
Constipation can also occur together with:
There are also quantitative measures, such as stool form scales like the Carnivore Diet Poop Chart or the Bristol Stool Chart, which you can use to check if you have constipation on Carnivore Diet.
Learn More: What Causes Carnivore Flu? Top 5 Ways to Recover Quickly
In terms of stool consistency, the reduction in bulk usually results in firmer, more compact stools. This means cleaner bowel movements, showing efficient digestive and absorptive processes.
However, firmer stools are normal if they are not accompanied by pain or straining. The Bristol Stool Scale shows the difference between healthy, adapted bowel habits, and constipation [17].
Now that we know the difference between normal and abnormal stools, let’s find out what can cause constipation so we can modify our diet and approach to avoid constipation on Carnivore Diet.
The main reasons causing constipation include [18]:
Consuming too much lean protein without adequate fat can decrease the lubricating effects of fat in the gastrointestinal tract, slowing down bowel transit and causing constipation [19].
Eating too much protein may increase water loss from the kidneys, and not drinking enough fluids can result in drier, harder stools [20].
Poor balance of sodium, potassium, and magnesium can disturb muscle function in the gut, causing slower motility [21].
Going from a fiber-rich to an animal-based diet can disrupt the balance of gut bacteria, leading to changes in the production of short-chain fatty acids that normally stimulate bowel movements [22].
It is important to transition gradually into the Carnivore Diet because sudden changes in diet can disrupt the digestive system, making it difficult for the gut microbiome and motility patterns to adapt [23].
Learn More: What Is Carnivore Diet Diarrhea and How to Treat It ASAP?
If you have gastrointestinal issues or metabolic differences, you are more likely to experience constipation on a Carnivore Diet [24].
The absence of plant-based fiber may reduce stool bulk and water retention, leading to harder, more compact stool [25].
While some believe that fiber is necessary for proper bowel movement and that lack of it will definitely lead to constipation, studies show different results.
A 2012 study published in the World Journal of Gastroenterology showed that the positive results of fiber on constipation were a myth and consuming fiber can lead to constipation. So, reducing it can relieve constipation [26].
Also, we cannot digest fiber and it just passes through our intestines. The bacteria in our abdomen ferment it so it can be used, which can produce aldehyde, alcohol, methane, gas, and heat that hurt different body organs [27].
Our body can also adapt to consuming less fiber and the important point on the Carnivore Diet is balancing macronutrients, especially fat and water, not consuming or avoiding fiber.
So, if you want to start the Carnivore Diet, you don’t need to worry about fiber. You can even get fiber from animal-based foods like organ meats and bone broth.
Anyhow, if you are experiencing constipation on Carnivore Diet, you can try the following ways to fix it quickly.
Using the following ways helps you avoid constipation on Carnivore Diet.
One of the best ways to avoid or fix Carnivore Diet constipation is to adjust the macronutrient balance by increasing the intake of fat. Research shows that a slight increase in dietary fat can significantly improve stool consistency.
So, you can consume fatty cuts of meat (e.g., ribeye, fattier ground beef) and animal fats like tallow, butter, and suet.
Learn More: Poop on the Carnivore Diet: All You Need to Know
Hydration is another important way to manage constipation in a Carnivore Diet. We should drink enough water on this diet because high-protein diets can increase water loss.
Adding electrolytes, such as sodium, potassium, and magnesium, can support nerve and muscle function in the gastrointestinal tract.
Clinical studies show that individuals who are well-hydrated and maintain electrolyte balance experience fewer issues with constipation.
If you eat more lean protein, then you should eat fattier animal-based sources to keep your macros balanced. Avoid eating very lean meats like chicken breast all the time.
Include nutrient-dense foods such as organ meats and eggs to get the necessary macros and balance your macronutrient intake.
After consulting a healthcare professional, you can use natural laxatives such as magnesium citrate on a short-term basis to stimulate bowel movements.
You can also use probiotics and digestive enzymes that can help improve gut motility and microbial balance.
In addition to nutritional adjustments, you should modify your lifestyle to manage constipation in the best way. Regular physical activity has been shown to improve gut motility.
This is because exercise stimulates peristalsis (wave-like muscle contractions that move food through the digestive tract) and helps move waste through the digestive tract.
Transition gradually into the Carnivore Diet, especially if you are used to high-carbohydrate diets because sudden shifts in macronutrient ratios can disrupt your digestion.
Also, keep a food and symptom journal to monitor what works best for your body as it is adapting to the low-carb eating style.
Eat proper foods but do not eat quickly. Chew food thoroughly and eat slowly to help your digestion and reduce the load on your gastrointestinal system. Also, avoid overeating in a single meal because it can cause bloating and slow motility.
Learn More: Constipation on a Carnivore Diet: Causes and Remedies
Nutritional balance is the most important way to prevent constipation. This means selecting foods that support digestive efficiency while avoiding those that may disrupt gut function.
Fatty foods are beneficial because they help bile secretion and facilitate intestinal transit. Consuming these foods can help balance the lack of plant-based bulk and provide natural lubrication in the digestive system.
On the contrary, foods that are too lean or lack fats can worsen constipation. In some cases, even dairy products can upset the digestive system in individuals who are sensitive to lactose or other milk proteins.
Also, processed meats that contain additives, preservatives, or non-meat fillers can harm digestive processes because they have compounds that disrupt normal motility.
So, here are the foods to eat and not to eat to avoid Carnivore Diet constipation.
Go for whole, minimally processed animal products and the following food sources:
In addition to eating and avoiding these foods, considering the following tips can help you avoid Carnivore Diet constipation.
All in all, to effectively manage constipation on a Carnivore Diet, you should use nutrient-dense, fatty foods and avoid overly lean or processed foods.
Eating whole foods, fatty meats, organ meats, eggs, and bone broth while drinking enough water and fluids, balancing electrolytes, and doing regular physical activity can help you have a healthy digestive system.
