The carnivore diet, an eating plan consisting exclusively of animal products, has gained traction as an alternative dietary strategy. This approach excludes all plant-based foods, leading to a high intake of fat and protein while drastically reducing carbohydrate and fiber consumption. While some proponents claim benefits such as weight loss, improved mood, and better blood sugar regulation, it is crucial to understand the potential downsides and how to mitigate them. One common concern is constipation, which can arise due to the diet's lack of fiber.
What is the Carnivore Diet?
The carnivore diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds. Proponents of the diet often recommend limiting dairy intake to low-lactose options like butter and hard cheeses. This dietary approach stems from the belief that human ancestral populations primarily consumed meat and fish and that high-carb diets are responsible for the current rise in chronic diseases.
Foods to Eat
Specifically, someone on the carnivore diet can eat:
- Meat: beef, chicken, turkey, lamb, pork, etc.
- Organ meats: Liver, kidney, sweetbread, tripe, heart, brain
- Fish: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
- Other animal products: eggs, lard, bone marrow, bone broth, etc.
- Low-lactose dairy (in small amounts): heavy cream, hard cheese, butter, etc.
- Water
According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
Foods to Avoid
All foods that do not come from animals are excluded from the carnivore diet.
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Restricted foods include:
- Vegetables: broccoli, cauliflower, potatoes, green beans, peppers, etc.
- Fruits: apples, berries, bananas, kiwi, oranges, etc.
- High-lactose dairy: milk, yogurt, soft cheese, etc.
- Legumes: beans, lentils, etc.
- Nuts and seeds: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
- Grains: rice, wheat, bread, quinoa, pasta, etc.
- Alcohol: beer, wine, liquor, etc.
- Sugars: table sugar, maple syrup, brown sugar, etc.
- Beverages other than water: soda, coffee, tea, fruit juice, etc.
Constipation on the Carnivore Diet: Why It Happens
Constipation is a common condition characterized by infrequent bowel movements or difficulty emptying the bowel completely. Several factors associated with the carnivore diet can contribute to this issue.
Low Fiber Intake
One of the primary reasons for constipation on the carnivore diet is the absence of fiber. Fiber, a non-digestible carbohydrate found exclusively in plant foods, plays a crucial role in promoting healthy bowel movements. It adds bulk to the stool, helping it move smoothly through the digestive system.
Research has shown a correlation between lower fiber intake and a higher risk of constipation among adults. The carnivore diet inherently lacks fiber, which could disrupt normal bowel function.
Glycogen Breakdown and Dehydration
A low-carbohydrate diet like the carnivore diet forces the body to break down glycogen, stored in the muscles and liver. Glycogen binds to water, which is then expelled through urine. This process can lead to dehydration, reducing the water available for forming stools and potentially causing constipation.
Read also: Guide to Keto Fiber
Gut Health Adaptation
The gut microbiome, a complex community of bacteria, needs time to adapt to the drastic dietary changes imposed by the carnivore diet, which includes a higher fat intake. Carbohydrate-loving bacteria may die out, while fat-loving bacteria increase in numbers. This transition period can disrupt the digestive process and potentially contribute to constipation.
Other Potential Causes
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.
Addressing Constipation on the Carnivore Diet
While the carnivore diet presents unique challenges, several strategies can help prevent or alleviate constipation.
Lifestyle Adjustments
Before considering medical interventions, individuals following the carnivore diet can try modifying their lifestyle habits:
- Regular Exercise: Engaging in daily physical activity can stimulate bowel movements and improve overall digestive function.
- Consistent Toilet Routine: Establishing a regular time and place for bowel movements can help train the body and promote regularity.
- Respond to Urges: Promptly responding to the urge to have a bowel movement, rather than delaying it, can prevent stool from becoming hard and difficult to pass.
- Proper Toilet Posture: Elevating the knees above the hips by placing feet on a low step can facilitate easier stool passage.
- Hydration: Ensuring adequate water intake is crucial for maintaining stool consistency and preventing dehydration-related constipation.
Medical Options
If lifestyle adjustments are insufficient, consulting a doctor about laxatives may be necessary. Different types of laxatives work through various mechanisms:
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- 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.
In severe cases, a suppository (medication inserted into the anus) or an enema (injection of fluid into the bowel through the anus) may be required.
Addressing Fiber Deficiency
The most direct way to combat constipation caused by fiber deficiency is to reintroduce fiber-rich foods into the diet. However, this would naturally involve discontinuing the carnivore diet.
Potential Benefits of the Carnivore Diet Despite Lack of Fiber
Despite the carnivore diet's lack of fiber, some individuals report health improvements. This may be due to the elimination of processed foods, sugars, and other potentially inflammatory substances. However, it is important to note that there is no scientific evidence to support the long-term safety or efficacy of the carnivore diet.
Potential Risks and Downsides of the Carnivore Diet
Besides constipation, the carnivore diet carries other potential risks:
- High in Fat, Cholesterol, and Sodium: The diet can be high in saturated fat and cholesterol, potentially increasing the risk of heart disease. Processed meats can also contribute to excessive sodium intake, raising blood pressure and increasing the risk of kidney disease.
- Micronutrient Deficiencies: Eliminating plant foods can lead to deficiencies in essential vitamins and minerals, as well as beneficial plant compounds and antioxidants.
- Gut Health Imbalance: The lack of fiber can disrupt the balance of gut bacteria, potentially leading to inflammation and other health issues.
- Not Suitable for Everyone: The carnivore diet may be problematic for individuals with kidney disease, cholesterol sensitivity, or special nutrient needs, such as pregnant or lactating women. It is also not recommended for those with anxiety about food or a history of disordered eating.
Sample Carnivore Diet Menu
Here’s a five-day sample menu for the carnivore diet:
Day 1
- Breakfast: eggs, bacon, sardines
- Lunch: turkey burger patty, salmon jerky, beef tips
- Dinner: filet mignon, crab, chicken liver
- Snacks: a small amount of Parmesan cheese, jerky
Day 2
- Breakfast: shrimp, eggs, a small glass of heavy cream
- Lunch: strip steak, tuna fish, beef jerky
- Dinner: lamb chops, scallops, beef liver
- Snacks: a small amount of hard Cheddar cheese, bone broth
Day 3
- Breakfast: eggs, salmon, turkey sausage
- Lunch: sweetbreads, pork chops, mackerel
- Dinner: turkey burger patty, a small amount of Parmesan cheese, bone marrow
- Snacks: hard-boiled eggs, shrimp
Day 4
- Breakfast: trout, shredded chicken, bacon
- Lunch: beef meatballs, small amount Cheddar cheese, salmon jerky
- Dinner: crab cooked in lard, filet mignon
- Snacks: sardines, beef jerky
Day 5
- Breakfast: eggs, chicken and turkey sausage links
- Lunch: lamb roast, chicken liver, pork chop
- Dinner: flank steak, scallops cooked in butter, a small glass of heavy cream
- Snacks: bone broth, turkey jerky
Is the Carnivore Diet Right for You?
The carnivore diet is an extremely restrictive eating plan with potential benefits and risks. While some individuals may experience short-term improvements, it is essential to consider the long-term implications and potential downsides.
Nutritional Adequacy
A study assessing the micronutrient adequacy of four versions of the carnivore diet found that it met several nutrient reference value thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases. Fibre intake was significantly below recommended levels.
A Balanced Approach
A sustainable and healthy diet should be balanced and provide all the necessary nutrients for optimal health. This typically involves including a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats.
Before embarking on the carnivore diet or any other restrictive eating plan, consulting a healthcare professional or registered dietitian is crucial. They can assess individual needs, provide personalized guidance, and help ensure that the diet is safe and appropriate.