The carnivore diet, celebrated for its potential benefits like weight loss, mental clarity, and relief from inflammatory conditions, involves eliminating all plant foods and focusing solely on animal products. This dietary approach, often seen as an extension of low-carb and ketogenic diets, emphasizes consuming whole animal products, including muscle meat, organ meats, and bones. While the carnivore diet is straightforward in its approach to food choices, it challenges conventional dietary guidelines and can be a significant shift for those used to a diet that includes a variety of plant-based foods.
One common concern when adopting a meat-only diet is its impact on digestion, specifically constipation. This article delves into the causes of constipation on the carnivore diet and provides strategies to alleviate and prevent it.
Understanding the Carnivore Diet
The carnivore diet encourages eating until satiated and focusing on the quality of the meat, advocating for grass-fed and pasture-raised sources. The diet emphasizes the importance of consuming whole animal products, including muscle meat, organ meats (like liver and kidneys), and bones (often in the form of bone broth). This diet is often seen as an extension of low-carb and ketogenic diets but takes it a step further by eliminating all plant foods, including vegetables, fruits, nuts, seeds, and grains.
Does the Carnivore Diet Cause Constipation?
The short answer is not necessarily. Not everyone who transitions to a carnivore diet experiences constipation. However, the diet's restrictive nature, particularly the minimization of carbohydrates, can lead to changes in the digestive system and bowel movement. For some, the upside of this diet outweighs the downside, which is simply a bit of temporary digestive discomfort while your body adjusts.
How to Know If You Have Constipation on the Carnivore Diet
True constipation on the carnivore diet may present as discomfort during bowel movements, hard or dry stools, and a feeling of incomplete evacuation. To determine if you're experiencing constipation, it's essential to understand normal versus 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.
Read also: Preventing Constipation While Dieting
Quantitative measures, such as stool form scales like the Bristol Stool Chart, can also be used to assess stool consistency and identify constipation.
What Causes Constipation on the Carnivore Diet?
Several factors can contribute to constipation on the carnivore diet:
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.
The balance of macronutrients, particularly 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.
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.
Read also: The Carnivore Diet: An Autoimmune Solution?
Dehydration
Eating too much protein may increase water loss from the kidneys, and not drinking enough fluids can result in drier, harder stools. High-protein diets can pressure kidneys and if you don’t drink enough water, constipation can get worse.
Electrolyte Imbalance
Poor balance of sodium, potassium, and magnesium can disturb muscle function in the gut, causing slower motility.
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. 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.
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.
Read also: The Carnivore Diet's Impact on Sleep
Underlying Digestive Conditions
If you have gastrointestinal issues or metabolic differences, you are more likely to experience constipation on a Carnivore Diet.
Low Dietary Fiber
The absence of plant-based fiber may reduce stool bulk and water retention, leading to harder, more compact stool.
Dehydration
When you go on a Carnivore diet and shift to animal-based foods, a part of your body water stored in your liver and muscles leave your body, which explains the early weight loss on this diet. Also, cutting back on carbohydrates results in releasing a lot of water from your body, as glycogen, the molecule carrying carbs, is attached to water molecules. So, decreasing the amount of carbs results in burning glycogen, leading to losing water. It means that going on a Carnivore diet can lead to losing a lot of water from the body, which can result in dehydration, decreased electrolytes, and constipation.
Digestive System Adaptation
Going on a Carnivore diet for the first time means your body, especially your digestive system, has to go through significant changes to adapt to the high fat, high protein, low carb diet. These kinds of drastic changes usually cause disruptions in the digestive system, leading to diarrhea, constipation, or other problems in bowel movement.
Consuming Too Much Protein
The Carnivore diet includes consuming high amounts of meat, i.e., a lot of protein, which is one of the main reasons for constipation on a Carnivore diet because of the amino acids included.
Changes to Digestive Bacteria
When you change your eating habits from high fibre and high carbohydrates to the Carnivore diet, which focuses on almost no carbs, the arrangement of these useful bacteria changes significantly. Those bacteria eating carbs will probably disappear for good, but those eating fat will multiply. This process of dying and multiplying takes some time, resulting in slow bowel movement and constipation.
Bile Production
As a necessary digestive fluid, Bile helps fat digestion. When you eat a certain amount of fat, Gallbladder and liver release Bile to emulsify the fat and break it down. This process takes some time, which can result in slow bowel movement and constipation.
Stomach Acidity
Stomach acid is a powerful solvent that helps break amino acids in proteins, i.e., digest protein. Like other body processes, this process takes some time as the body tries to increase stomach acidity to digest more meat consumed on a Carnivore diet. The more meat you eat, the more stomach acid your body will need to produce, which means higher activity in the digestive system and slower bowel movement and constipation.
Nutrient Deficiencies
If you've had nutrient deficiencies before going on a Carnivore diet, your body may have a harder time adjusting to the new diet situation.
The Role of Fiber
The absence of dietary fiber in the carnivore diet is often cited as a primary reason for constipation. 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. 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.
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.
How to Get Fiber on the Carnivore Diet?
While the carnivore diet primarily consists of animal products, some animal-based foods contain small amounts of fiber. Organ meats, including the liver and kidneys, contain some fiber. Bone broth is rich in gelatin, which provides small amounts of dietary fiber.
How to Fix Carnivore Diet Constipation
If you are dealing with constipation on the carnivore diet, several strategies can help ease the discomfort and restore regularity:
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.
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. 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.
For those needing extra support, considering a modified carnivore diet with minimal high-fiber plant foods or using supplements like magnesium can be effective.
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.
Increase Hydration
Often overlooked, proper hydration is crucial. Increasing water intake can help alleviate constipation.
Adjust Fat Intake
A common mistake on the carnivore diet is not consuming enough fats relative to protein. Fats not only provide necessary energy but also aid in smoother bowel movements.
Bone Broth
Regularly consuming bone broth can be beneficial. It’s rich in nutrients and can help maintain digestive health.
Diversify Animal-Based Foods
Incorporate a variety of meats, including organ meats. Organ meats can provide different nutrients that might aid in digestion and overall gut health. For example, liver provides a good source of vitamin A, which can aid in maintaining the health of the mucosal linings, including that of the digestive tract. Meanwhile, bone broth is rich in collagen and gelatin.
Monitor Protein Consumption
While protein is a staple of the carnivore diet, excessive protein, especially in the absence of enough fat, can contribute to constipation. Balance your protein intake with adequate animal fats.
Gradual Transition
If you're new to the carnivore diet, consider a gradual transition instead of a sudden change. This can allow your digestive system to adapt more smoothly to the new diet.
Listen to Your Body
Be attentive to how different foods affect your digestion. Some people may find certain types of meat more digestible than others. Adjust your diet based on your body’s responses.
Lifestyle Adjustments
Managing stress is also important as it can directly impact gut health.
Considering Supplementation
If necessary, supplements like probiotics, magnesium, and other electrolytes can be used to aid in digestive health and bowel movements. Magnesium, for instance, has natural laxative properties and can be beneficial in regulating bowel movements.
Natural Laxative Remedies
Occasionally, natural laxatives like aloe vera or senna can be effective. These are best used only occasionally to avoid your body forming a dependence on them.
Add in Small Amounts of Low-Carb, Fibrous Vegetables
If strictly adhering to a carnivore diet isn't a must and is not working well for you, try following a more moderate approach instead that includes a bit more fiber and carbohydrates.
What to Eat and Not Eat to Avoid Constipation on the 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.
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
- Butter, ghee and other kinds of fat
- Eggs
- Dairy products like full-fat milk, cheese, or cream
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.
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