Understanding the Carnivore Diet
The carnivore diet, also known as the all-meat diet, has been growing in popularity over the past few years. As the name suggests, this diet involves eating only animal foods like meat, fish, eggs, and dairy while avoiding all other food groups.
What the Carnivore Diet Looks Like
People following a true carnivore diet will eat only meat, fish, and other animal products. This means no fruits, vegetables, grains, legumes, nuts, seeds, or plant-based foods of any kind. A typical carnivore diet consists of:
- Beef
- Pork
- Chicken
- Lamb
- Turkey
- Fish
- Eggs
- Dairy like cheese or butter
Some variations may allow small amounts of seasonings, spices, herbs, and condiments like salt, pepper, and vinegar as long as they are meat-based.
Potential Benefits of the Carnivore Diet
There are several potential benefits associated with the carnivore diet, although more research is still needed on its long-term safety and efficacy. Some possible benefits include:
- Weight loss - Meat is very high in protein and low in carbs, which can aid weight loss.
- Reduced inflammation - As an elimination diet, carnivore may alleviate inflammatory conditions.
- Improved mental clarity - Some report improved focus and reduced brain fog.
- Increased energy - The high protein and fat intake provides long-lasting fuel for the body.
- Improved nutrient absorption - Since animal foods are highly bioavailable, nutrients may be easier for the body to absorb and utilize while following the carnivore diet.
Carnivore Diet and Digestive Issues
One of the most commonly reported side effects of the carnivore diet is digestive discomfort or constipation. There are a few reasons this meat-based diet can impact your digestive system and bowel movements.
Lack of Fiber
Since the carnivore diet eliminates all plant foods, it provides no dietary fiber. Fiber plays an important role in healthy digestion. It adds bulk to stool and helps food and waste move smoothly through the intestines.
Without adequate fiber, stool can become hard, dry, and challenging to pass. Many carnivore dieters report issues like constipation, bloating, cramping, and reduced stool frequency after eliminating fiber-rich foods.
Dehydration
Staying well hydrated is crucial for preventing constipation on a meat-based diet. Since meat provides no fiber or water content to add bulk and moisture to stool, getting plenty of water from beverages is vital.
Some carnivore dieters don’t adequately increase water intake to offset eating drier foods. Dehydration causes feces to become hardened and difficult to pass. Aim for at least eight 8-ounce glasses of water per day.
Calorie Restriction
Eating too few calories can also contribute to constipation on the carnivore diet. Some followers intentionally restrict calories to accelerate weight loss. However, inadequate calorie intake can slow digestion.
When the body is getting too little energy from food, it tries to wring every last nutrient from what you eat. This slows intestinal transit time and results in infrequent, hard bowel movements that are difficult to pass.
Tips to Prevent Constipation on the Carnivore Diet
Using the following strategies can help promote regular bowel movements and prevent uncomfortable constipation while following the meat-centered carnivore way of eating:
Stay Hydrated
Drink at least one-half your body weight in ounces of water daily. Water and other hydrating beverages like herbal tea can help soften stool.
Consume Enough Calories
Eat to match your activity level and avoid overly restricting calories. Consuming adequate energy prevents your digestive system from slowing down to a crawl.
Increase Your Salt Intake
Boosting sodium encourages the body to retain more fluid, keeping stools softer. Adding extra salt to foods is an easy way to increase sodium levels.
Try Magnesium Supplements
Magnesium helps relieve constipation by drawing water into the colon to hydrate stool. Take 200-400 mg daily in supplement form.
Consider Ox Bile
Ox bile supplements contain bile salts that support fat digestion. Enhancing fat absorption may alleviate diarrhea often caused by undigested fats.
Eat Fattier Cuts of Meat
Adding more fat to your diet can stimulate bowel movements. Choose fattier cuts of meat and cook using added fat like butter or tallow.
Exercise Daily
Physical activity accelerates digestion and bowel motility. Aim for at least 30 minutes per day of moderate exercise like walking.
Other Tips to Support Regularity
Making certain lifestyle modifications and using particular remedies can also help promote bowel regularity while following a zero-carb carnivore diet:
Squat to Poop
The squat position straightens the anorectal angle, allowing for easier elimination. Use a small stool to prop your feet up while seated on the toilet.
Take Digestive Enzymes
Digestive enzymes help break down food compounds for better absorption. They may also alleviate gut issues related to poor digestion of meat.
Try Glycine Supplements
The amino acid glycine has been shown to accelerate intestinal transit time and improve digestion. Take around 3 grams before bed.
Drink Herbal Tea
Warm, non-caffeinated teas made from herbs like ginger, dandelion, or marshmallow root can stimulate digestion.
Consider Intermittent Fasting
Restricting eating to set times each day allows the digestive system to rest and reset. Most digestive processes operate more smoothly during the fasted state.
When to See a Doctor
Using the above tips should help prevent and relieve most cases of carnivore diet constipation. However, if you go longer than 3 days without a bowel movement or experience worsening symptoms, seek medical advice to rule out an intestinal blockage or other issues.
Chronic diarrhea or loose stools are also cause for concern while following the carnivore diet due to possible malnutrition resulting from poor nutrient absorption and dehydration.
Work with your healthcare provider to pinpoint the cause and optimize your digestive health whether following the carnivore diet, ketogenic diet, or any other restrictive eating pattern.
FAQs
Why does the carnivore diet cause constipation?
The carnivore diet can cause constipation because it completely eliminates fiber-rich plant foods. Fiber gives bulk to stool and helps food waste move through the intestines. Without it, stools become hard and difficult to pass.
What happens if I become constipated on the carnivore diet?
Mild constipation usually isn't serious. But if you go more than 3 days without a bowel movement, it can cause pain, bloating, loss of appetite, and nausea. Severe constipation may require medical treatment to prevent lasting harms.
How much water should I drink on the carnivore diet?
Drink at least half your body weight in ounces of water daily. Since the carnivore diet contains no water-rich fruits or vegetables, getting enough fluids from beverages is crucial for keeping stools soft.
Are there supplements that can help with constipation on the carnivore diet?
Yes, supplements like magnesium, digestive enzymes, glycine, and ox bile may help relieve constipation during the meat-heavy carnivore diet. Always consult your physician before taking new supplements.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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