The carnivore diet, an eating plan that focuses on animal products, has gained popularity for its potential benefits in weight loss, reducing inflammation, better digestion, and increasing energy levels. When starting the Carnivore Diet, your body undergoes various changes in bowel movements, energy levels, and digestion as your digestive system adapts to increased protein and fat intake. This adaptation phase might involve temporary discomfort like constipation or diarrhea. But what is normal poop on the Carnivore Diet, and when do we need medical help?
Understanding the Carnivore Diet
The Carnivore Diet aims to reduce inflammation and help with weight loss by minimizing or avoiding carbohydrates and increasing fat and protein. It focuses on meat and animal products, like fish, eggs, and some dairy, while avoiding plant-based foods like vegetables and grains. Recent studies have shown that the Carnivore Diet can have positive health effects, including weight loss and increased energy levels. It can also provide all the essential nutrients needed, even without plant foods.
How the Carnivore Diet Affects Your Stomach
Different studies show that the Carnivore Diet can improve your digestive health. For example, a 2021 study revealed that a majority of participants had fewer digestive problems and more satisfaction with their health, showing the diet's positive impact on stomach health.
Here is how the Carnivore Diet can affect the digestive system. Animal products consumed on the Carnivore Diet are generally high in protein and fats and low in fiber, which means easier digestion as protein and fat are broken down by stomach acids and enzymes more easily. Also, a 2021 study showed that individuals with digestive disorders like IBS can experience symptom relief on a Carnivore Diet due to the elimination of trigger foods commonly found in plant-based diets. Consuming meat, which requires strong acidic conditions for digestion, can lead to a lower stomach pH. This increased acidity is effective for breaking down tough animal proteins and fats.
Eating more meat can change the acid level in your stomach, which might cause a little discomfort at first. But usually, this doesn't last long as your body gets used to the diet. A 2017 study found that only a few people had stomach problems on this diet, and most people felt better overall, even with diabetes. Our gut is really good at adjusting to what we eat. A 2013 study showed that a diet consisting only of animal products can rapidly alter the balance of gut microbes. It stimulates the bacteria that can process bile while reducing the bacteria dependent on plant-based nutrients, highlighting the gut's adaptability to the Carnivore Diet.
Read also: The Carnivore Diet: An Autoimmune Solution?
So, when you switch to a Carnivore Diet, it's normal to have some digestive changes as your body tries to adjust to the new eating habits.
Normal Bowel Movements on a Carnivore Diet
Since the Carnivore Diet is fiber-free, it is normal to poop less often. Some people may have only one bowel movement every day or every few days, while others may experience less frequent movements without discomfort. Actually, people who eat only meat tend to produce less waste, so they might find themselves pooping less or less frequently, but it isn't usually a sign of constipation . It is all because meat takes longer to digest than plant foods, so your bowel movements will probably be less frequent but regular and predictable. Normal Carnivore Diet poop is generally firm and well-formed, often appearing cylindrical or sausage-shaped. The texture can be softer and easier to pass if you're well-hydrated and your overall digestive health is good. The firmness of the stool is also related to the lower fiber intake.
Also, during the Carnivore Diet, especially in the beginning, you should pay attention to the color of your poop. Any significant color changes can provide insights into how your body is reacting to this dietary shift.
Understanding Poop Color Changes on the Carnivore Diet
The color of your stool is mainly influenced by bile, a fluid that helps digest fats. Its color can vary daily and from person to person because bile levels naturally change over time. Stool color can vary, with shades of brown and even green being normal. However, it's important to be careful. If you notice bright red or black in your stool, which could indicate blood, you should seek medical advice immediately. Additionally, if your body processes food too quickly, such as during dietary adjustments or in cases of diarrhea, you might see green stools. It happens because the rapid transit through the intestines prevents bile from fully breaking down.
On the Carnivore Diet, the absence of colorful plant foods might lead to less variation in stool color. Also, medications and supplements can affect stool color. For example, iron supplements and some antibiotics like Rifampin can change the color of your stool to dark brown, black, yellow, or green, regardless of your diet. Remember that poop color can change for various reasons, and it’s important to pay attention to any significant or persistent changes.
Read also: The Carnivore Diet's Impact on Sleep
Constipation on the Carnivore Diet
Constipation on the Carnivore Diet can occur for different reasons. When you switch to this diet, your body has to adapt to digesting more proteins and fats, which can be challenging and may lead to constipation. Also, there's often a significant loss of water as your body uses up stored glycogen, and this decrease in hydration can affect bowel movements. So, you need to drink enough water to prevent dehydration and constipation. The change in your diet also alters your gut bacteria. When you move from a high-carb to a low-carb diet, the types of bacteria in your gut change, which can slow down the movement of food through your intestines.
Additionally, imbalances in essential minerals like magnesium, calcium, potassium, and sodium, vital for intestinal muscle function, can cause constipation. Consuming electrolyte drinks and taking supplements - after consulting a physician, of course - can help. Certain foods common in the Carnivore Diet, particularly processed meats and dairy, can induce constipation, especially if you're intolerant or allergic to them.
Diarrhea on the Carnivore Diet
Diarrhea can occur in some people when starting the Carnivore Diet for various reasons. First, when you switch from eating lots of carbohydrates to mainly meat, the bacteria in your gut change. This big change can upset your stomach and lead to diarrhea. Another factor is the increased intake of dietary fats. The Carnivore Diet involves a substantial increase in fat consumption and a decrease in carbohydrates. This shift requires the body to adapt to processing fats differently, i.e., digestive enzymes should break down fats more efficiently. The gallbladder plays an important role in fat digestion by storing and releasing bile, which helps break down fats in the small intestine. This adjustment can result in diarrhea in some people, at first, as the body learns to process the higher fat content efficiently.
Also, if you don't get enough of certain vitamins, like D and A, or minerals like zinc, you can experience diarrhea. Consuming beef liver and spending time in the sun can help you gain vitamin D. You can also take supplements after consulting a healthcare professional. Consuming too much protein, especially if you're not used to it, can also cause diarrhea. The body has a limit on how many amino acids it can digest, which depends on age and digestive conditions. Exceeding this limit leads to the production of ammonia, which can result in diarrhea as the body tries to excrete it.
How Many Times a Day Should You Poop?
How often you should poop on the Carnivore Diet can vary from person to person. About 95.5% of people fit into what's called the "3-3 rule", which means it's normal to have bowel movements from three times a week to three times a day, with about 50% of the people excreting once daily. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) states that having at least three bowel movements per week is healthy.
Read also: Troubleshooting Carnivore Diet Diarrhea
When to Consult a Doctor
You need to consult a healthcare professional if you experience any of the following situations. If you notice big changes in the texture, volume, or appearance of your stools, like if they become too narrow, watery, or very different in color, it's good to consult a healthcare provider. If you have constipation or diarrhea that lasts more than two weeks, or if these conditions come with severe symptoms like stomach pain or signs of dehydration, you should seek medical advice.
It's also important to get medical care if you see blood or mucus in your feces. Stools that are deep red, maroon, black, or tarry, especially with a strong odor, can be a sign of a serious issue and should be checked by a healthcare provider. If you have symptoms like constipation with nausea, dark urine, a fever, or yellowing of the skin, it could mean there's a blockage in your intestines or a liver issue. These are severe signs, and you should get emergency medical help.
Addressing Carnivore Diet Constipation
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.
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. 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.
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. 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. 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. 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.
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. 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. 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. 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. 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.
Identifying Constipation on a 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 hard or lumpy stools, straining during defecation, and a sense of incomplete evacuation. Constipation can also occur together with abdominal discomfort, bloating, and 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.
Common Causes of Constipation on the Carnivore Diet
The main reasons causing constipation include:
- Not Eating Enough Fat
- Dehydration
- Electrolyte Imbalance
- Changes in Gut Microbiota
- Rapid Dietary Transition
- Underlying Digestive Conditions
- Low Dietary Fiber
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. Eating too much protein may increase water loss from the kidneys, and not drinking enough fluids can result in drier, harder stools. Poor balance of sodium, potassium, and magnesium can disturb muscle function in the gut, causing slower motility. 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. 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. If you have gastrointestinal issues or metabolic differences, you are more likely to experience constipation on a Carnivore Diet. The absence of plant-based fiber may reduce stool bulk and water retention, leading to harder, more compact stool.
Addressing Constipation: Practical Tips
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.
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.
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.
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.
Carnivore Diet and Irritable Bowel Syndrome (IBS)
For those suffering from IBS, the high concentration of animal protein in the Carnivore diet can intensify symptoms such as constipation or inflammation. It's essential to monitor how dietary changes affect the body, as improvements in digestive health can lead to symptoms improving and better overall well-being. Recent studies have consistently highlighted the significance of dietary diversity, particularly the inclusion of plant-based foods, in promoting a healthy gut microbiome and alleviating IBS symptoms. These foods not only supply a range of essential vitamins but also contribute to the overall balance of nutrients needed for gut health.
The Carnivore diet, with its heavy emphasis on meat, raises important concerns regarding nutritional balance. This diet may lead to deficiencies in crucial nutrients that are typically abundant in plant-based foods, such as dietary fiber, vitamins like vitamin C and vitamin E, and a wide range of phytonutrients. These elements are not only vital for a healthy gut microbiome but also play a significant role in overall health. The lack of these nutrients can impact everything from nutrient absorption to immune system functionality. For individuals with a diagnosis of IBS or other digestive disorders, this imbalance can worsen their symptoms. Additionally, the high consumption of meat, especially processed foods often found in the Carnivore diet, can further contribute to nutritional deficiencies, affecting digestive health and the management of IBS symptoms.
Alternative Dietary Approaches for IBS
For those living with IBS, exploring a range of dietary options can be more advantageous than adhering to a restrictive, meat-heavy diet. Some effective alternatives include:
- The Low FODMAP Diet: This approach involves limiting foods high in certain sugars and fibers. Crucially, the initial elimination phase is temporary, usually lasting between 2 to 6 weeks, followed by a reintroduction phase. This structure is important for long-term gut health and maintaining a healthy relationship with food, ensuring both efficacy and sustainability.
- The Mediterranean Diet: Known for its rich content of fruits, vegetables, whole grains, olive oil, and lean proteins like fish, the Mediterranean diet is celebrated for its anti-inflammatory benefits and positive impact on gut health.
- High-Fiber Diets: For those with constipation-predominant IBS, increasing soluble fiber intake through foods like oats, nuts, and certain fruits can be particularly beneficial in managing symptoms.