To achieve the significant health benefits of the Carnivore Diet, such as balanced hormones, lower inflammation, and improved metabolic markers, we may have to go through temporary side effects like diarrhea. If you’re dealing with Carnivore Diet diarrhea, don’t worry; it’s common and won’t last long. But if you want to get rid of it quickly, use these hacks.
Diarrhea is loose, watery stools that make you visit the bathroom more than usual and can include bloating and cramping.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), diarrhea can occur due to infections, digestive disorders, and dietary changes [1].
When shifting from a high-carbohydrate diet to a high-fat, meat-based diet, your digestive system needs time to adjust, which may cause temporary digestive discomfort.
Although diarrhea is one of the common Carnivore Diet side effects, it doesn’t happen to everyone because each body is specific and reacts differently to the new eating habits.
Carnivore Diet diarrhea usually happens in the early days of starting the diet when your body is adapting to a new way of eating, but there are other factors involved as well.
Learn More: 15 Carnivore Diet Meal Plan Ideas + Free PDF Shopping List
When you switch from a high-carbohydrate diet to a high-fat, medium-protein Carnivore, your body tries to get fat-adapted.
This adaptation may cause a series of reactions, which we know as Carnivore flu. One of the symptoms of Carnivore flu is diarrhea.
As your body shifts from using carbohydrates for fuel to burning fat, there is an increase in the production of ketones.
This change in your metabolism means losing water and electrolyte imbalance, both of which can cause diarrhea [2] [3].
Learn More: Long-Term and Short-Term Side Effects of The Carnivore Diet
The foods we eat directly affect the gut microbiome. When you remove fiber and plant foods, your gut bacteria change. This change can cause temporary digestive issues, including diarrhea [4] [5].
If your previous diet has been high in carbohydrates, your body is not used to digesting large amounts of fat. Your digestive system gradually increases bile production and enzyme secretion to break down fat efficiently.
The liver produces bile acids to help emulsify fats, but if this process is inefficient, excess fat can pass through undigested, causing diarrhea [6] [7].
Learn More: Carnivore Diet Results: #1 Way To Get Faster Results!
If you jump straight into eating a high-fat Carnivore Diet without letting your body adjust, you may experience diarrhea.
Eating too much fat in a short time can cause steatorrhea, a condition that results in fatty, loose stools [8] [9].
While protein is essential in a Carnivore Diet, consuming too much protein can disrupt the digestive system. The human body has a limit to how much protein it can process, and exceeding that can lead to loose stools.
When we overeat protein, nitrogen is built up in our body, which increases the demand for water excretion, leading to diarrhea. Eating too much protein can also damage kidneys and change bowel movement patterns [10] [11].
Learn how much protein you need to eat with this free protein and ideal weight calculator.
While bile helps digest fat, too much bile can cause watery stools. If you eat too much fat in a short time, your liver should produce more bile, and this extra bile may enter the intestines and cause diarrhea. Bile acid malabsorption is a cause of chronic diarrhea [12] [13].
When your body doesn’t have enough vitamins and minerals, such as magnesium, you may experience diarrhea.
So, to ditch Carnivore Diet diarrhea and prevent it, we should keep electrolytes balanced and get essential nutrients, especially magnesium and potassium [14] [15].
Not all meats are good, especially on a Carnivore Diet. Some processed meats contain additives, preservatives, and chemicals like nitrates that can irritate the gut and cause digestive issues [16] [17].
Carnivore Diet diarrhea does not usually last more than a few days, but in some cases, it can go on for weeks or even months in people who have previous digestive issues.
Its length depends on the reason why it occurs and how quickly your body can get fat-adapted. To manage it and actually get rid of it quickly, you can try the following ways.
You can simply drink a lot of water during the day because it is the easiest and best way to replace lost fluids and prevent dehydration because dehydration is a major factor causing diarrhea, according to studies [18].
We need to consume enough sodium, potassium, and magnesium to help the function of our digestive system digestion. These minerals help keep the balance of electrolytes [19].
You can just add a pinch of salt to water or your meals to provide essential electrolytes and keep your digestive system healthy [20].
You can also source sodium, potassium, and magnesium from bone broth.
Studies also show that gelatin and collagen in bone broth can improve gut health [21].
Taking digestive enzymes, particularly lipase (for fat digestion) and protease (for protein digestion), can help your body break down food more effectively [22].
You can have your digestive enzymes tested to see if you need to take enzymes after consulting healthcare professionals [23].
Using probiotics is a good way to help transition into a low-carb, high-fat diet like Carnivore and reduce diarrhea.
Probiotics add beneficial bacteria that help balance gut flora, reducing harmful bacteria that can cause digestive issues [24].
They also help digest heavy foods, especially meat, which improves nutrient absorption and reduces bloating. Probiotics simplify the movement of food, liquid, and waste in the gut, so they can help prevent both diarrhea and constipation.
There are some probiotics, like Lactobacillus rhamnosus and Saccharomyces boulardii, that can reduce the severity and duration of diarrhea [25].
If you want to have a healthy digestive system, you should regularly exercise. Even simple activities like walking or stretching can improve digestion and help regulate bowel movements, avoiding diarrhea [26].
You can take supplements to reduce bile acids, acid malabsorption, and diarrhea symptoms. Of course, after consulting your physician [27] [28].
In addition to supplements, you can eat some foods to improve your digestive system and steer clear of Carnivore Diet diarrhea.
There are foods that are allowed in some versions of the Carnivore Diet, but they can disrupt digestive performance and cause diarrhea.
Learn More: 30-Day Carnivore Diet Meal Plan PDF (Downloadable File)
It is wise to avoid these foods to improve your gut and avoid frequent visits to the bathroom!
If you followed all these rules to keep your gut healthy but still have Carnivore Diet diarrhea, you should visit a doctor in the following cases.
Although Carnivore Diet diarrhea is usually simple and short, you should get medical help if:
Carnivore Diet diarrhea may occur for different reasons when you start a high-fat Carnivore, especially if your previous diet was high in carbohydrates.
Generally, you don’t need to worry because your body gets used to digesting fat in a few days, and everything gets back to normal. But you need to monitor your body’s reactions and get help if necessary.
