Constipation is a common issue for those following a carnivore diet. This meat-heavy way of eating contains little to no fiber, which can lead to infrequent and difficult bowel movements. However, with a few adjustments, it is possible to mitigate constipation while staying carnivore.
What Causes Constipation on a Carnivore Diet?
The main culprit behind constipation on a carnivore diet is the lack of fiber. Fiber adds bulk to stool and helps move it smoothly through the digestive tract. Meat, eggs, and dairy contain zero fiber. Without adequate fiber intake, stools can become dry, hard, and difficult to pass.
Other factors that may contribute to constipation on a carnivore diet include:
- Dehydration – Meat is low in water content. Not drinking enough fluids can lead to concentrated, harder-to-pass stools.
- Low motility – Lack of exercise and movement can slow down the muscular contractions that help pass stool.
- Medications – Some medications like painkillers and antacids can cause constipation as a side effect.
- Electrolyte imbalances – Low magnesium, calcium, and potassium levels impact muscle and nerve function involved in having a bowel movement.
- Food intolerances – Difficulty digesting certain animal proteins may lead to constipation in some individuals.
Simple Strategies to Help Get Things Moving
Thankfully, with a few simple tweaks, it is possible to mitigate and relieve constipation while adhering to a carnivore way of eating:
Drink More Fluids
Staying hydrated is key for maintaining soft, easier-to-pass stools. Aim for at least 2 liters of total fluid intake per day. Water is best, but broth, herbal tea, or mineral water can help increase variety. Drink a large glass of water first thing in the morning and sip fluids consistently throughout the day.
Add Salt to Meals
Getting enough sodium helps the body retain fluid, keeping stools softer. Be generous with adding salt to food or consider sipping bone broth, which provides sodium and other minerals that support gut function. Consuming 2-4 grams of sodium from real salt is recommended on a carnivore diet.
Add Limited Fiber-Rich Plants
While a strict carnivore diet eliminates all plants, a more liberal approach allows including small servings of low-carb vegetables and fruits. Options like leafy greens, berries, avocado, and coconut can provide prebiotic fiber to feed healthy gut bacteria.
Start with just 1⁄4-1⁄2 cup per day and monitor for tolerability. Too much fiber too soon can cause gas and bloating. But the right amount can get things moving.
Take Magnesium Supplements
Magnesium helps relax the colon muscles, allowing for easier bowel movements. Most people do not get optimal magnesium from diet alone. Take 200-400 mg daily in pill form or as magnesium oil applied to the skin. If diarrhea occurs, lower the dose.
Eat Fatty Cuts of Meat
Higher-fat meats like pork belly, ribeye, and lamb create softer stools. The fat helps lubricate the digestive tract. Opt for fattier cuts and cook meats in butter, tallow, or other animal fats. Remove lean meats like chicken breast.
Move Your Body
Exercise and movement stimulate contractions in the colon, helping move stool. Aim for at least 30 minutes of activity daily, like walking, yoga, or lifting weights. Movement after meals is especially beneficial for improving motility.
Consider Ox Bile Supplement
Ox bile provides bile salts that act as a natural laxative and improve fat digestion. Take 500-1000 mg with fatty meals if you experience constipation and suspect poor fat absorption. Consult a doctor first, as excess oxbile can cause diarrhea.
Try Magnesium Citrate
Magnesium citrate is an osmotic laxative that pulls water into the colon. Take 100-200mg 1-2 hours before bed as needed to stimulate a bowel movement the next morning. Do not take it daily long-term.
Use Caution with Dairy
Some find dairy products like cheese and heavy cream constipating. Try eliminating dairy for some time to see if it provides relief. Reintroduce cautiously and opt for fermented dairy like kefir and yogurt if tolerated.
When to Seek Medical Care
Constipation that persists despite lifestyle and diet changes may require medical attention. Seek care if you experience:
- No bowel movement for 3 or more days
- Hard, painful stools
- Bleeding from large straining
- Changes in stool caliber
- Unexplained weight loss
- Intense abdominal pain
Seek emergency care for symptoms like vomiting, fever, and lack of gas or stool. This may indicate a bowel obstruction, which can become life-threatening. Never ignore or try to override chronic constipation at home.
Maintain Realistic Expectations
It is normal to have a change in bowel habits on a carnivore diet since fiber is drastically reduced. Aim for at least one complete bowel movement every 1-3 days. Anything more frequent than 3 days without BMs for multiple weeks warrants medical evaluation. Patience and consistency with mitigation strategies are key.
This article provides general tips and guidelines for mitigating constipation on a carnivore diet. However, nothing can replace personalized advice from a healthcare practitioner familiar with low-carb and carnivore diets. They can rule out underlying conditions and help troubleshoot your specific symptoms.
With some trial and error, it is absolutely possible to stick with a carnivore diet long-term while keeping constipation at bay. Be patient, stay hydrated, get moving, and consult a doctor if symptoms do not resolve. A meat-based diet does not have to mean an uncomfortable lifestyle when armed with the right mitigation strategies that work for your body.