Food Freedom Friday Edition 362 - Constipation On A Carnivore Diet

It’s completely normal to have less frequent bowel movements on a fiber-free and/or carnivore diet. Meat takes longer to digest and assimilate than plant foods do. As the body adapts to a fiber-free diet, things do settle down result in a regular routine around bowel movements. They should be pleasant, regular, predictable, yet less frequent. 

A lack of fiber does not automatically lead to constipation. 

On the contrary, research now shows that fiber may be a leading cause of constipation. The previous strongly-held belief that including dietary fiber to help constipation is a myth.

Far from showing that fiber may relieve constipation, these studies confirm a very strong correlation between improving constipation and stopping dietary fiber intake.

Causes of Carnivore Diet Constipation

Some of the most common potential causes of carnivore diet constipation include:

Adaptation

The digestive tract goes through several types of changes when first switching to a carnivore diet. It has to adapt to a drastically higher fat, reduced food volume, and higher protein intake. This adaptation phase can cause constipation, diarrhea, or other unusual bowel issues. 

Microbiome Shifts

Your gut microbiome is home to trillions of bacteria. When transitioning from a high carb and/or high fiber diet to a low/zero carb carnivore diet, these bacteria go through major changes.

Studies show plant-based dieters have a completely different gut microbiome profile than meat-based eaters. Switch their diets and the gut dramatically changes in less than 3 days.

So, it’s no secret that a carnivorous, meat-based diet can alter your biome and effect your gut health.

Bacteria that had been feeding on carbohydrates and fibers will probably die out, while bacteria that feed on fats will probably proliferate. This shift can temporarily slow transit time and cause constipation.

Stomach Acid Changes

Protein is made up of long chains of amino acids that the body breaks down using stomach acid and digestive enzymes. These amino acids then enter the small intestine where they get absorbed. 

This process is completely natural, but can take some time for the body to ramp up stomach acidity in order to fully adjust to breaking down more amino acids. The higher the meat consumption, the more stomach acid your body will need.

Bile Production

Bile is a digestive fluid that plays an important role in fat digestion. Bile is made in the liver and released from the gallbladder whenever fat is eaten. Once released, bile emulsifies the ingested fats and helps the body break it down. 

Bile production, just like stomach acid production, can take some time to adapt to the increased demands of a carnivore diet. 

Too Much Protein

Excess protein is one of the most common reasons for constipated. The body can only absorb a certain number of amino acids each day. 

Eating large amounts of meat may overload the system enough to cause either diarrhea or constipation. To avoid eating too much protein, it is best to select fattier cuts of meat.

Dehydration

One of the first positive things many people notice about the carnivore diet is its ability to promote quick weight loss. 

Though some of this initial weight is indeed fat, much of it is water weight that was previously being stored with glycogen (carbohydrates) in the liver and muscles. [9]

When eating less than 100 grams of carbs per day, the body breaks down this glycogen. Each glycogen molecule is attached to three water molecules, which is released through urine. 

This water loss comes with the potential for an accompanying loss of electrolytes, some of which have a natural laxative effect.

It follows that constipation can easily happen if one is dehydrated and depleted in electrolytes.

Nutrient Deficiencies 

Pre-existing nutrient deficiencies can also cause adaptation challenges for the body.

Adequate vitamin D and A levels, for example, are essential for regulating the bile acid production.

Reversing Constipation

Avoiding or reversing constipation when following a carnivore diet can be as simple as addressing the probable causes discussed. Potential fixes include: 

Hydration

Ensuring adequate water intake is always important and even more so when following a carnivore-type diet. Dehydration can pull water out of the colon and make it difficult to pass stool. 

Making a concerted effort to stay hydrated by drinking more water and eating more salt than normal is important.

Many experts recommend 2 liters or 8 glasses of water per day. When following an all-meat diet, drinking more may be needed.

Larger individuals may need to increase their water intake even more. Paying close attention to urine color is an easy way to check for dehydration — it should be light yellow, not dark or bright yellow. 

Beverages like bone broth and coffee also count towards daily fluid intake! While it was once thought that caffeinated drinks were dehydrating, newer research shows that coffee and tea are net hydrating. 

Caffeinated beverages can also help with constipation as caffeine stimulates colon intake enough to provide a natural laxative effect that’s 60% stronger than water alone.

Balance Electrolytes

Electrolytes like sodium, magnesium, and potassium are essential factors when it comes to keeping bowels moving. 

Magnesium helps muscles, including the smooth muscles of the colon, which means it has a natural laxative effect. Magnesium also helps balance out high calcium levels which could otherwise lead to constipation. 

Drinking mineral water is a great way to increase magnesium intake. If choosing choose to supplement, be sure to select magnesium glycinate or another bioavailable option.

Sodium - When eating a low-carb carnivore diet it’s common to enter ketosis. This results in the kidneys excreting large amounts of sodium into the urine. At the same time one is eating much less (or zero) processed foods loaded with salt.

It may be important for your digestion (and overall health), to rebalance electrolytes.  

Doctors familiar with low-carb eating recommend eating 12 grams (2 tsp) of salt per day in the first few days of adapting to a low-carb carnivore diet. Once adapted it is important to include at least 5 grams (approx. 1tsp) every day to avoid fatigue, headaches, and yes, constipation. 

Support Digestion With Ox Bile & HCL

Supplementing with digestive boosters can help to boost both bile and stomach acid production as the body adapts and adjusts.

Supplemental ox bile provides a convenient way to assist the liver’s production of fat-digesting bile. Bile, in turn, can boost the absorption of some of the most important fat-soluble vitamins. 

Hydrochloric acid supplements like betaine HCL can also be used to ease the transition to a carnivore diet.  The choline found in beef and chicken liver may also support fat digestion

Include Bone Broth

A long-simmered bone broth is packed with electrolytes and amino acids that can aid your body in making the digestive transition to a carnivore diet.

In addition, the gelatin in bone broth attracts and holds water in the gut, which helps food move more freely through your digestive tract.

Avoid Inflammatory Foods

Most people who try the carnivore diet find it powerfully anti-inflammatory. This is because a carnivore diet eliminates lectins, phytates, processed sugar, processed seed oils, along with a plethora of other toxin-rich and inflammatory foods. 

However, certain carnivore foods can also trigger enough inflammation which in turn can contribute to constipation. Eggs and dairy are the major culprits. The inclusion of dairy in the carnivore diet is a controversial subject and in essence, and not really necessary from a nutritional standpoint.

Consider removing these potentially inflammatory foods if struggling with constipation. Alternatively, try switching to raw dairy, which some people find less problematic.  Things will likely improve.

Incorporate Daily Movement

Proper digestion more than simply a chemical process, it has a physical component too. 

Appropriate movement can help keep the bowels moving regularly. Going for a brief walk after each meal allows the abdominal muscles to contract and gets the intestine moving. 

Walking after a meal can also support keeping blood sugar regulation. Furthermore, exercise (even light exercise) can reduce stress and anxiety, both of which can contribute to constipation. 

The Takeaway

Struggling with constipation when transitioning to or following a carnivore diet constipation can be problematic. 

The good news is it’s usually temporary and reversible. By staying hydrated, avoiding inflammatory foods, balancing electrolytes, supplementing with ox bile/HCL, and moving more, one should be able to avoid constipation on the carnivore diet entirely. 

It is also important to remember that smaller and less frequent bowel movements on a carnivore diet is normal. Animal meats and fats are completely digestible and produce less waste than a diet filled with plant fibers.