As a carnivore myself, I know that one of the first questions people ask when they hear about this way of eating is “But where do you get your fiber?”
Hey, I'm not judging. It's a fair question since we've been told for years that fiber is essential for gut health and regularity. However, the carnivore diet flips conventional wisdom on its head. You actually don't need any fiber at all on a meat-only diet.
First Lesson: Fiber is Not Essential for Health
The notion that we need to consume a certain amount of fiber daily first gained traction in the 1970s, thanks largely to marketing campaigns from cereal companies. But there's no solid scientific evidence showing fiber is necessary for good health.
In fact, there are numerous indigenous populations throughout history that thrived on animal foods alone with little to no plant matter. From the Inuit in the Arctic to the Masai in Africa, societies across the globe have subsisted on meat-centric diets without any fiber.
So if our ancestors didn't rely on fiber, and we have a digestive system optimized for animal foods, do we really need roughage? The short answer is no.
Why Fiber Causes Problems for Some People
Not only is fiber unnecessary, but it can cause unpleasant symptoms like bloating, gas, and abdominal discomfort. This is especially true for people with gut issues like IBS, SIBO, or leaky gut syndrome.
Fiber acts like a broom sweeping through your digestive tract. For some people, this can be too abrasive on the sensitive lining of the intestines. Additionally, fiber feeds gut bacteria, leading to excessive fermentation and gas production for those with bacterial overgrowth or imbalance.
So if you're one of the many people who don't tolerate fiber well, taking it out completely may provide some relief.
Meat Provides Nutrients Without the Antinutrients of Plants
Here's an important distinction regarding fiber and overall nutrition:
- Fiber itself has no nutritional value, it provides no vitamins or minerals. It simply adds bulk.
- Meanwhile, all animal foods like meat, fish, eggs, and dairy contain abundant bioavailable nutrients readily absorbed by the human gut.
Furthermore, plant foods that contain fiber also contain antinutrients like phytic acid, lectins, and tannins. These compounds actually bind to minerals and inhibit nutrient absorption.
So you can get all the nutrients you need from nose-to-tail carnivore eating without any of the antinutrients that come with fiber-rich plants. It’s the ultimate nutrient-dense and antinutrient-free approach.
Benefits of Going Fiber-Free on a Carnivore Diet
I know giving up fiber goes against everything we've been told. But having experienced the carnivore diet myself, I can attest to some of the benefits of ditching the roughage long-term:
- Improved regularity and less bloating
- Reduction in IBS and digestive symptoms
- A calmer, less irritated gut
- Increased mineral absorption without antinutrients
- Improved microbiome diversity fueled by collagen and animal fats
- More stable blood sugar levels without spiking from carbs
- Reduction in food sensitivities related to plants
For many people, the results speak for themselves. While counterintuitive at first, removing fiber often has profoundly positive effects on gut health.
Carnivore-Friendly Options for Added Bulk
Okay, so fiber itself may not be essential. However adding some bulk to your stool can still be helpful, especially during the initial transition off fiber. Here are some carnivore-approved options:
- Bone broth: The gelatin in bone broth acts as a mild natural laxative to keep things moving. Sip on it throughout the day.
- Fatty cuts of meat: Higher-fat meats like ribeye, beef tallow, and lamb create softer stools.
- Eggs: The lecithin in egg yolks acts as an emollient stool softener.
- Lower protein, higher fat: Adjust your macros with more fat calories relative to protein for added bulk without fiber.
Additionally, make sure you’re staying hydrated with mineral water and salting foods generously. This helps retain fluid in the digestive tract.
Give Your Body Time to Adjust to No Fiber
I’d be remiss if I didn’t mention this: dropping fiber suddenly can cause some initial irregularity. But this is just a temporary transition period as your body adapts.
Some tips to get through it:
- Transition slowly: Lower fiber gradually over 2-4 weeks to give your body time to adjust.
- Try digestive enzymes and HCL: Taking lipase, amylase, protease, and HCL supplements can help break down meat without fiber.
- Add magnesium citrate: This functions as an osmotic laxative to draw water into the colon until you adapt.
- Get more activity: Light movement helps support motility when making big diet changes. Get some extra steps in!
With a little patience and troubleshooting, your digestion will likely reach a new normal without fiber. Just allow yourself time to get fat-adapted.
Listen to Your Body – Bioindividuality Matters Most
At the end of the day, we're all bioindividuals with varying needs and responses. Some do well with more fiber from low-carb veggies while others feel best zero-carb and carnivore.
My best advice is to experiment and find what works for you. Pay attention to how you feel. Trust your lived experience over any dietary dogma.
No fiber on carnivore is certainly unusual but it just might be the missing piece that improves your health and vitality. Give it an open-minded try and see how your body responds when you drop the roughage and go all meat. You might be pleasantly surprised!