Alright, gents, gather 'round. If you're thinking about diving into the carnivore diet or are already chest-deep in the meat parade, you've probably heard whispers about a not-so-glamorous side effect: constipation. Yep, we're going there. Let’s chew the fat on why it happens and, more importantly, how to fix it.
The Fiber Fairy Tale
First, let’s bust a myth that’s been floating around since forever: fiber is essential for your bowels. Wrong! New research flips this idea on its head, showing that too much fiber might actually be the constipation culprit. A study from the World Journal of Gastroenterology found that reducing or eliminating fiber intake can improve constipation symptoms. So, ditch those leafy greens without guilt (there are even more good reasons to ditch the leafy greens...but that'll be for another article)
Why Fiber Isn’t Necessary
Millions of meat lovers thrive without a shred of fiber. Meat and animal fat are easily digestible and leave minimal residue. Unless you have some rare digestive issue, you won’t see chunks of steak making a second appearance. Fiber, on the other hand, is mostly indigestible and ferments in your gut, causing gas, bloating, and, yep, constipation. So, you're better off without it.
What’s Normal on the Carnivore Diet?
Switching to a carnivore diet means your digestive system is going to need some time to adjust. You’ll likely poop less frequently because meat takes a bit longer to digest. Expect fewer, but more satisfying, trips to the throne. But during the transition, constipation can strike. Don’t worry, we’ve got some tips to help keep things moving.
Causes of Constipation on a Carnivore Diet
Here’s a quick rundown of potential causes:
Gut adaptation: Your gut needs to adjust to higher fat and protein intake
Changes to gut bacteria: Your microbiome will shift, which can temporarily slow things down
Stomach acidity: You’ll need more stomach acid to break down all that meat
Bile production: Your body requires time to ramp up bile production for fat digestion
Excessive protein: Too much protein can overwhelm your system (in the beginning)
Dehydration: Lack of water can dry things up
Inflammatory foods: Eggs and dairy might cause issues for some
Fixing Constipation: The Meat and Potatoes
1. Hydrate Like a Boss
Water is your best friend here. Aim for at least 2.5 liters a day, more if you’re a bigger guy. If your pee isn’t light yellow, drink up. Coffee and bone broth also count and can help keep things moving.
2. Bone Broth Magic
Bone broth is a carnivore’s secret weapon. It’s packed with electrolytes and gelatin, which helps your gut function smoothly. Plus, it’s delicious.
3. Ditch Inflammatory Foods
If you’re getting plugged up, cut out eggs and dairy for a bit. Some folks find that raw dairy is less of a problem, so give it a shot if you have access to it.
4. Balance Electrolytes
Sodium, magnesium, and potassium are key. Magnesium, in particular, can help your muscles, including those in your gut, relax. Try mineral water or a good magnesium supplement to keep things moving. Here's my article on Magnesium for more information.
5. Supplement Smartly
If you’re still struggling, consider supplements like ox bile, a digestive enzyme, and hydrochloric acid (HCL). These can help your body digest fat and meat more efficiently.
6. Get Moving
Exercise isn’t just good for your muscles; it’s good for your gut. A post-meal walk can stimulate your bowels and keep things regular. Plus, it’s a great way to clear your head.
The Bottom Line (Pun Intended)
Carnivore diet constipation is a real thing, but it’s usually temporary and totally fixable. Stay hydrated, balance your electrolytes, supplement wisely, and keep moving. And remember, fewer poops are normal on this diet because meat and fat are more efficiently digested than plant fibers.
So, keep calm, eat steak, and poop less. Your gut will thank you.
Be well, my meat loving friends!
-- S
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