Diarrhea can be an unpleasant and disruptive side effect when transitioning to or following a carnivore diet. As someone who has experienced this firsthand, I understand how uncomfortable and concerning it can be. However, there are several effective ways to treat and prevent diarrhea while sticking to an all-meat regimen.
The most important thing is not to panic. Diarrhea on a carnivore diet is usually temporary and manageable with a few simple adjustments.
In this comprehensive guide, I will cover:
- Common causes of diarrhea on carnivore
- Helpful remedies and lifestyle tips
- When to see a doctor
- How to transition back to carnivore after diarrhea
Plus additional advice in dealing with this disruptive yet solvable issue.
Meat Itself Rarely Causes Issues
First things first – meat itself is highly unlikely to directly cause diarrhea in most people. Numerous carnivore diet veterans I've spoken with agree that meat is surprisingly easy to digest.
This suggests other factors are typically the root cause when diarrhea strikes on a meat-only regimen. Let's explore the most common culprits:
Too Much Fat Too Fast
Consuming more fat than your body can efficiently digest is a major trigger for many.
When transitioning from a lower-fat diet, start slowly and give your system time to adjust before trying to add in fattier cuts of meat. Gradually increase your fat intake over 2-4 weeks.
Even after adaptation, be mindful of overdoing high-fat meats all at once. Spread them out instead of cramming them into one meal. Moderation and patience is key here.
Offal and New Cuts of Meat
While muscle meats like beef, lamb, chicken, etc. are generally safe, many struggle to digest tougher cuts with connective tissue or organ meats like liver and kidneys at first.
Try eliminating offal for 1-2 weeks when diarrhea strikes, then reintroduce them slowly later. Give your body time to get used to the different proteins and compounds present.
Bile Related Issues
Some theorize that rapid fat loss on a carnivore diet can cause gallbladder problems and inadequate bile production, hampering digestion.
Supplementing with ox bile may help in this case, but check with your doctor first. Stay hydrated and opt for leaner cuts of meat temporarily until bile production normalizes.
“Keto Flu” Adaptation Symptoms
In the first 1-6 weeks, some experience diarrhea, nausea, and “keto flu” as their body adapts to nutritional ketosis and burning fat rather than carbs for fuel.
Stick it out for 2-4 weeks before deeming whether the carnivore diet agrees with your system or not. Most adaptation discomfort resolves on its own.
Stomach Flu / Other Illnesses
Diarrhea is also common with stomach bugs and illnesses completely unrelated to your diet.
Don't immediately assume it's the meat itself causing issues. Monitor your symptoms and check with a doctor if they last beyond 3-4 days or worsen significantly.
Helpful Remedies and Tips To Alleviate Diarrhea
If you develop diarrhea soon after ramping up meat intake or transitioning to carnivore, try the following remedies:
1. Stay Hydrated
Dehydration makes diarrhea worse. Sip bone broth and electrolyte drinks steadily throughout the day. Coconut water or fresh green juices also help replenish fluids and nutrients.
2. Eat Less Fat
Temporarily lower your fat ratio if you suspect too much is overwhelming your gallbladder. Stick to leaner proteins like chicken breast, white fish, shellfish, and 95% lean beef or lamb.
3. Limit Offal and New Cuts
Avoid offal and new cuts of meat until diarrhea subsides, then slowly reintroduce them. Spread across meals rather than all at once.
4. Add Absorbable Carbs
White rice, potatoes, winter squashes, and cooked/cooled veggies like carrots can soak up excess fluid in the gut and alleviate diarrhea faster than meat alone. Use sparingly at first.
5. Take Prebiotics and Probiotics
These support gut microbiome health and research shows certain strains like S. Boulardii and Lactobacillus GG ease multiple types of diarrhea effectively and safely.
6. Consider Digestive Enzymes
If you have ongoing diarrhea beyond 1-2 weeks, low pancreatic enzyme production may be preventing you from properly breaking down and absorbing meat. High-quality enzymes with ox bile before meals can improve this dramatically.
7. Exercise Lightly
The gentle movement seems to stimulate digestion. Try walking 15-30 minutes 1-2x daily to relieve constipation and diarrhea alike. Don't overexert yourself when ill.
The key is staying hydrated and identifying which meats or fat sources are problematic right now by the process of elimination. Often the issue resolves on its own within 1-3 weeks.
When To See A Doctor
While usually mild and temporary, diarrhea can become dangerous or indicate a serious health condition if left unchecked for too long. Seek medical support promptly if you experience:
- Diarrhea lasting over 1 week
- Severe dehydration symptoms
- Bloody or black stools
- Intense cramping, bloating, or pain
- High fever, chills or vomiting
Trust your instincts. Play it safe and get checked out if your symptoms seem severe or abnormal even without the above warning signs. Some experience of diarrhea on carnivores is normal, but make sure it’s just part of the adaptation process.
Transitioning Back To Carnivore Without Flare-Ups
Once your bout of diarrhea improves, restart Carnivore carefully:
- Begin with bone broth, eggs, and leaner meats before adding fattier cuts again
- Limit portions of organs and more complex meats at first
- Introduce one new item every 3-4 days
- Chew meat extremely thoroughly – aid digestion
- Take bile salts or enzymes before meals for 2-4 weeks
- Stay hydrated and get electrolytes from mineral water, sea salt, broth
The goal is incrementally acclimating without shocking your system. With this slower method, you give your body ample time to produce the right digestive juices and enzymes to break down meat without issues.
The Takeaway
At the first sign of loose stools, scale back and implement the simple remedies recommended here rather than quitting out of frustration. Diarrhea tends to resolve in a few days to weeks.
Carnivore veterans cite diarrhea as a fleeting transition symptom, not the norm long-term. With careful troubleshooting and patience, lasting diarrhea is uncommon.
Remain optimistic and attentive to your body’s signals. Identify and eliminate triggers, but stick with the diet a full month before deeming it right or wrong for you. Adaptation is a process, but one worth powering through.
Hopefully, these tips equip you to take on diarrhea as a minor roadblock, not a dead end. Be proactive and you can successfully troubleshoot and resolve it quickly, going on to thrive long-term eating strictly whole foods meat, seafood, and eggs.