Digestive issues are widespread and can be physically and mentally taxing. Constipation, a common digestive issue, refers to infrequent bowel movements or difficulty passing stools. It can be defined as a minimal number of bowel movements per week, stools that are painful or difficult to pass, and the feeling of incomplete evacuation. It’s often accompanied by gas and bloating. An issue with bowel movement frequency or consistency is relatively common for individuals transitioning to a higher protein, animal-based, or carnivore diet. This article explains why constipation may occur while on the carnivore diet and describes how to prevent constipation in general and treatment options.
What is the Carnivore Diet?
The carnivore diet involves eating only animal-based foods, excluding other food groups, such as fiber-rich vegetables and fruits. On the carnivore diet, individuals eat meat, including beef, pork, lamb, poultry, and fish. This means it is typically high in fat and protein and low in carbohydrates. Some may worry about becoming constipated due to this diet’s lack of fiber. However, there is a mixture of evidence on fiber and constipation in the carnivore diet. Nevertheless, generally accepted treatment recommendations for constipation start with diet and lifestyle changes, such as increasing fiber and water intake and getting regular exercise.
What Does a Carnivore Diet Do to Your Stomach?
To avoid Carnivore Diet constipation, we first need to learn how cutting carbohydrates and eating more fat and protein can affect the stomach.
Enzymes
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].
Digestion
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.
Read also: The Carnivore Diet: An Autoimmune Solution?
Gut Microbiome
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].
Stomach pH
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.
Does Carnivore Diet Cause Constipation?
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].
The Role of Macronutrient Ratio
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.
Hydration and Electrolytes
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].
Read also: The Carnivore Diet's Impact on Sleep
How to Know If You Have Constipation on Carnivore Diet?
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]:
- Hard or lumpy stools
- Straining during defecation
- A sense of incomplete evacuation
Constipation can also occur together with:
- Abdominal discomfort
- Bloating
- Pain during bowel movements
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].
What Causes Constipation on a Carnivore Diet?
A range of possible causes of constipation may occur when following the carnivore diet. Constipation can result from insufficient calories or an improper balance of macronutrients (11). Carbs and fat are particularly important for constipation.
The main reasons causing constipation include [18]:
Read also: Troubleshooting Carnivore Diet Diarrhea
- Not Eating Enough Fat
- Dehydration
- Electrolyte Imbalance
- Changes in Gut Microbiota
- Rapid Dietary Transition
- Underlying Digestive Conditions
- Low Dietary Fiber
Not Eating Enough Fat
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].
Dehydration
Eating too much protein may increase water loss from the kidneys, and not drinking enough fluids can result in drier, harder stools [20]. Glycogen breakdown Eating a low carbohydrate diet, such as the carnivore diet, requires the body to break down glycogen stored in the muscles and liver. Glycogen attaches to water, which the body then expels through the urine. This could lead to dehydration and a lack of water for forming stools.
Electrolyte Imbalance
Poor balance of sodium, potassium, and magnesium can disturb muscle function in the gut, causing slower motility [21].
Changes in Gut Microbiota
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]. Gut health It is worth considering that a person’s gut needs to adapt to their new way of eating on the carnivore diet, which includes a higher fat intake. Similarly, the bacterial populations that make up the microbiome need to change in response to this change in diet. Carbohydrate-loving bacteria might die out while fat-loving bacteria increase in numbers. Putting effort into these adaptations could decrease the food transit time through the gut.
Rapid Dietary Transition
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].
Underlying Digestive Conditions
If you have gastrointestinal issues or metabolic differences, you are more likely to experience constipation on a Carnivore Diet [24]. Constipation can be caused or exacerbated by factors such as medications, stress, opioid usage (2), and physical inactivity (3). Constipation can occur for a range of reasons, which include:
- The slow movement of stool through the colon
- Delayed emptying of the colon due to pelvic floor disorders or colon surgery
- Functional gastrointestinal conditions, such as irritable bowel syndrome
- Life changes, such as pregnancy or starting a new eating pattern
- Health and nutrition issues, such as not drinking enough water or having diabetes
Low Dietary Fiber
The absence of plant-based fiber may reduce stool bulk and water retention, leading to harder, more compact stool [25]. Low fiber intake For instance, some research shows an association between a lower fiber intake and a higher risk of constipation among adults in the United States.
Carnivore Diet and Fiber
Let's start with shedding some light on the myths about fiber. The most important thing to know is that low levels of fibre don't necessarily lead to constipation. Surprisingly, a study published in the World Journal of Gastroenterology in 2012 revealed that fiber may cause constipation, and reducing it can alleviate constipation symptoms [26]. The study concludes that "the previously strongly-held belief that the application of dietary fiber to help constipation is but a myth".
Also, it has been shown that stopping the intake of dietary fiber significantly improves constipation. Additionally, fiber is indigestible and our gut bacteria ferment it in our bodies , which results in the production of aldehyde, alcohol, methane, gas, and heat [27].
How to Fix Carnivore Diet Constipation?
Using the following ways helps you avoid constipation on Carnivore Diet.
Increase Dietary Fat
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.
Stay Hydrated and Balance Electrolytes
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. Sodium chloride (salt) not only assists the stomach in producing stomach acid but also aids the facilitation of the absorption and transportation of nutrients in the intestines after they have broken down (35). In general, consuming enough salt promotes optimal digestive health. Remember to get outside, play in the sun, and reconnect with nature. Getting sun is one of the best things to improve gut health, as sun exposure has a favorable effect on the gut microbiome (21). Vitamin D is known to promote intestinal health (22). Sun exposure has also been shown to improve alpha diversity of the gut (23). Additionally, exposure to direct sunlight and UV promotes Vitamin D and nitric oxide synthesis in the skin (24). This nurtures hormone regulation, helps decrease blood pressure (25), and improves blood flow.
Adjust Protein Sources
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. Organs are incredibly nutrient-dense, yet they’re easy to overlook and often discarded.
Include Nutrient-Dense Foods
Include nutrient-dense foods such as organ meats and eggs to get the necessary macros and balance your macronutrient intake.
Use Digestive Aids and Supplements
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. Gut & Digestion also contains gastrin releasing peptide, which stimulates the release of enzymes, bicarbonate, and fluids, crucial for digestion.
Do Regular Physical Activity
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. It is essential to complete some level of physical activity daily. You don’t have to destroy yourself in the gym. It can be as simple as taking two or three 10-minute walks pre/post-meals!
Transition Gradually and Monitor Changes
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 Mindfully
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. Minimizing distractions such as TV, phones, or computers is essential when eating. Focus on chewing food thoroughly. Meals should not be rushed and should take place in a relaxed environment.
Sleep Enough and Reduce Stress
Being consistent with bedtime, turning off devices 1-2 hours before sleep, dimming the lights (Dr. Our main suggestion is to include bone broth (more on this later). Bone broth and connective tissue contain an amino acid called glycine, which acts as a neurotransmitter in the brain and lends itself to proper relaxation and deep sleep (17,18). Stress is completely normal! We challenge everyone to engage in some stress management activity.
What to Eat and Not Eat to Avoid Constipation on Carnivore Diet?
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. The carnivore diet eliminates all foods except meat and animal products, which may slow digestion and lead to constipation.
Foods to Eat to Avoid Constipation
When following a carnivore diet and aiming to avoid constipation, there are specific animal-based foods you can include to support bowel regularity. While these foods are low in fiber compared to plant-based options, they can still provide some beneficial nutrients for digestive health. Here are some foods to consider:
- Organ meats, including liver, kidney, heart, etc. They're also rich in Vitamin C.
- Fatty cuts of meat, including ribeye, pork belly, or chicken thighs, are good for the digestive system because of higher fat, which softens the stool.
- Bone broth is another terrific option for gut health. It is a fantastic source of collagen, which is crucial to maintaining a robust intestinal epithelium (38). We always suggest making bone broth at home when possible.
- Butter, ghee and other kinds of fat
- Eggs
- Dairy products like full-fat milk, cheese, or cream. However, raw milk can only be found in certain locations, and some people tolerate low-temperature pasteurized options better than raw dairy. With dairy, it may take some tinkering to find what works best for you. When people react negatively to milk products, the offending component is often a protein called casein (5). A1 casein is found in most cows’ milk in the United States, and the A2 variant occurs in the milk of a small percentage of US cows and other ruminants like buffalo, goats, and sheep. Unfortunately, these metabolically disrupting fatty acids end up in the fat of conventionally raised pork and chicken… and the eggs! Egg whites also contain proteins that can irritate the gut of sensitive individuals.
Foods Not to Eat to Avoid Constipation
- Processed meats like sausages, deli meats, and cured meats contain high levels of additives and preservatives that can disrupt bowel movements and the digestive system in general.
- Lean cuts of meat are lower in fat content and higher in protein levels, and excess amounts of protein can cause constipation.
- Low-fat dairy products, such as skim milk or low-fat cheese, may be less beneficial for bowel movements.
- Hard cheeses like cheddar or parmesan can be harmful to some individuals, as they contain less fat content.
How Long Does Constipation Last on a Carnivore Diet?
There isn't a set period for Carnivore diet constipation, it varies from person to person, and it depends on various factors, including individual body compositions, eating habits, hydration, general health, and other lifestyle factors. However, constipation on a Carnivore diet is usually a short-term problem that your body faces while adjusting to the new dietary approach. The critical point is that you must take care of it in its early days to avoid serious digestive issues, as prolonged constipation can be caused by an underlying issue that needs medical care.
How to Cure Carnivore Diet Constipation?
- Drink More Water: You need to drink "at least" 8 glasses of water daily. The more water you drink, the lower the odds of constipation. But listen to your body, and see how much more or less suits you.
- Consume More Fat: Eating fattier cuts of meat or healthy animal oils improve bowel movements.
- Consume Organ Meats: Eating more organ meats like liver, kidney, or heart, which contain nutrients like vitamin C and choline, can improve digestion and bowel movements.
- Manage Dairy Consumption: Dairy products can be constipating for some.
Other Considerations
Hemorrhoids
The carnivore diet eliminates all foods except meat and animal products, which may slow digestion and lead to constipation. This can result in hard stools that are more difficult to pass. This may increase your risk of hemorrhoids. Hemorrhoids can be itchy and painful and may bleed when passing stools. Hemorrhoids can be internal (start above the dentate line and don’t hurt) or external (start below the dentate line and usually hurt). They can also be prolapsed (when internal hemorrhoids swell and hang out of the anus) or thrombosed (when a blood clot forms in the hemorrhoid tissue). People may get hemorrhoids while on the carnivore diet because they do not consume enough fiber and water. Fiber is a nutritional component responsible for bulking up stool, holding water in the digestive tract, and helping stool pass through the digestive tract more smoothly. It’s found in fruits and vegetables and plant-based proteins like beans and lentils. Not getting enough fiber in your diet may increase your risk of constipation and hemorrhoids. The carnivore diet does not include fiber.
Constipation typically causes hard, dry stools that are less frequent than typical stools. It may hurt to pass them. You may also experience blood in your stool. If you experience hemorrhoids while following the carnivore diet, it’s best to talk with a doctor. They can examine and confirm the diagnosis of hemorrhoids and recommend treatment. They can also determine if something else is causing your symptoms.
Treating hemorrhoids typically involves:
- increasing dietary fiber
- using stool softeners
- increasing water intake
- applying topical pain relievers to hemorrhoids
Whether you eat fiber-rich foods or consume fiber as a dietary supplement, be sure to drink lots of water with it. Water can help soften stool, making it easier and less painful to pass. Hemorrhoids frequently cause blood in the stool and pain during bowel movements. However, these symptoms can also result from more serious health conditions, so it’s best to talk with a doctor to rule them out, especially if you also have other concerning symptoms. Hemorrhoids do go away after a while, but they can come back over time. You may also be able to treat hemorrhoids with some home remedies like a sitz bath.
Medical Consultation
If the constipation is severe, a person may need a suppository, which is medication they insert into the anus, or an enema, which is an injection of fluid into the bowel through the anus. If needed, you can check out the Society of Metabolic Health Practitioners, where you can find physicians from around the globe who understand the immense value of making animal foods the center of the diet. Treatment for constipation will depend on the duration and severity of a person’s symptoms and what caused it in the first place. Some people may speak with their doctor about taking laxatives to help them pass stool. These medications either draw water to the bowel or stimulate the muscles to help a person go to the toilet.
Types of laxatives include:
- Bulk-forming laxatives: These help the stool retain fluid, making them softer and easier to pass.
- Osmotic laxatives: These increase the volume of fluid in the bowels, softening the stool and stimulating the defecation process.
- Stimulant laxatives: These stimulate the muscles lining the digestive tract, encouraging them to move stool and waste products to the large intestine and the anus.