Gut Issues On Carnivore

Mastering Gut Health on the Carnivore Diet: From Diarrhoea to Constipation, and Everything In-Between

Introduction

Welcome back to The Meat Medic Podcast! I’m Dr. Suresh Khirwadkar, and today, we’re diving into a topic that might not be the most glamorous, but it’s certainly one of the most important—gut health, particularly on a carnivore diet. Whether you’re a seasoned carnivore or just starting out, understanding how your diet impacts your digestion is crucial. Today, I’m addressing common concerns like diarrhoea, constipation, and everything in between, helping you troubleshoot and optimise your gut health while on a carnivore diet.

My Early Challenges: The Importance of Fat

Let’s start with a personal story—one that’s not exactly comfortable to share, but important nonetheless. Early on in my carnivore journey, I made a critical mistake: I wasn’t eating enough fat. This led to severe constipation, so much so that I found myself in the bathroom at work for an uncomfortable 20 minutes, struggling to, well, go. It was painful, and eventually, I had to resort to manually evacuating myself. Not fun, but it taught me an essential lesson about the importance of fat in the carnivore diet.

Fat plays a crucial role in keeping your stools soft and manageable. Without enough fat, you’re more likely to experience constipation, as I did. The solution? I went home, ate a load of butter, and the next day, everything was back to normal. If you’re dealing with constipation on carnivore, my first suggestion is to increase your fat intake until you reach the desired effect.

Diarrhoea: Understanding the Causes

Diarrhoea is another common issue for those starting out on a carnivore diet. It’s defined as passing loose stools three or more times a day, but even if you’re going less frequently, consistent loose stools can be problematic. There are several reasons why this might happen when you switch to carnivore.

Firstly, any change in diet can cause gastrointestinal (GI) upset, especially if your body isn’t used to the new foods you’re consuming. For carnivores, this usually means adjusting to higher fat intake. Most people are used to a diet where only about 30-35% of their calories come from fat. On a carnivore diet, that percentage jumps to around 75-80%. If your body isn’t used to processing that much fat, diarrhoea can be a common result.

Another potential cause is a shift in your gut microbiome. Whenever you make a significant dietary change, the balance of bacteria in your gut also changes. This can lead to temporary digestive issues, including diarrhoea, as your body adjusts.

Some people also find that a lack of fibre on the carnivore diet contributes to diarrhoea. Fibre is often touted as essential for gut health, but the truth is, it’s not necessary for survival. While fibre can bulk up your stool and potentially reduce diarrhoea, it can also irritate the gut, especially in people with certain GI conditions. On carnivore, you’re not getting much fibre (unless you’re including some fruits), but you are consuming what’s known as “meat fibre”—the connective tissues and gristle in meat, which can help bulk up your stool.

Constipation: Getting to the Root of the Problem

Constipation on the carnivore diet can be as common as diarrhoea, and the causes can often overlap. One of the primary culprits is dehydration. Without the carbohydrates to help retain water, your body might not be holding onto fluids as effectively, leading to harder, more difficult-to-pass stools. Ensuring you drink enough water is crucial.

Another common cause is not consuming enough fat. As I mentioned earlier, fat acts as a lubricant for your bowels, keeping things moving smoothly. If you’re experiencing constipation, increasing your fat intake should be your first step.

Magnesium deficiency is another factor that can contribute to constipation. Magnesium is a natural laxative, and many people are deficient in this essential mineral. Supplementing with magnesium can help, but be careful—too much can swing the pendulum back towards diarrhoea. Zinc, another essential mineral, can also impact your digestion, particularly if you’re supplementing heavily, as excessive zinc can outcompete copper, leading to imbalances that affect your gut.

The Impact of Protein and Sodium

While protein is a cornerstone of the carnivore diet, too much of it can sometimes cause digestive issues. If your body isn’t accustomed to processing large amounts of protein, it might lead to incomplete digestion, resulting in bloating, gas, or diarrhoea. This is often due to the osmotic effect of protein, which draws water into the digestive tract, leading to looser stools.

Sodium is another element to consider. On a carnivore diet, you’re not consuming processed foods, which are the primary source of sodium in most diets. However, it’s easy to overcompensate by adding too much salt to your meals. Excessive sodium can lead to dehydration, which, paradoxically, can cause both diarrhoea and constipation. Finding the right balance is key.

Gas, Bloating, and the Myth of Fibre

Gas and bloating are less common on a carnivore diet than they are on diets that include a lot of fibre and carbohydrates. In fact, many carnivores report that their gas and bloating issues disappear entirely once they’ve fully transitioned. This is because gas is often produced by the fermentation of carbohydrates and fibre in the gut—something that’s largely absent on a carnivore diet.

The idea that fibre is essential for preventing constipation and promoting regularity is a deeply ingrained belief. However, as I’ve mentioned, fibre isn’t necessary for survival, and for many people, it can actually exacerbate gut issues. Instead of relying on fibre, focus on fat, hydration, and proper mineral balance to keep your digestion running smoothly.

Troubleshooting Common Issues

If you’re struggling with diarrhoea on the carnivore diet, here’s a step-by-step approach to troubleshooting the issue:

1. Reduce Fat Intake: Start by slightly lowering your fat intake. If you’re consuming large amounts of fat and experiencing loose stools, this might be the culprit.

2. Check Your Magnesium and Zinc Levels: If you’re supplementing with these minerals, consider adjusting your dosage. Too much magnesium, in particular, can cause diarrhoea.

3. Increase Sodium Intake: Make sure you’re getting enough sodium, but don’t overdo it. A moderate increase can help with hydration and gut function.

4. Gradually Increase Protein: If you’re new to the carnivore diet, your body might need time to adjust to higher protein levels. Increase your intake gradually to avoid overwhelming your digestive system.

For constipation, try the following:

1. Increase Fat Intake: This should be your first step. Add more butter, fatty cuts of meat, or other sources of animal fat to your diet.

2. Stay Hydrated: Drink plenty of water throughout the day. Without carbohydrates, your body might not be retaining water as efficiently, so you need to compensate.

3. Consider Magnesium Supplements: If you suspect a magnesium deficiency, consider supplementing with magnesium—but do so cautiously to avoid swinging back to diarrhoea.

4. Move More: Regular physical activity can help keep your bowels moving. Even light exercise like walking can make a difference.

Long-Term Gut Health on Carnivore

Over time, your gut will likely adapt to the carnivore diet, and many of the initial digestive issues will resolve themselves. For many, the benefits extend beyond just regular bowel movements—less gas, less bloating, and overall improved gut comfort are common. Remember, your gut is adjusting to a new way of eating, and that takes time.

For those who are dealing with persistent issues, it might be worth experimenting with different types of animal products. Some people find that they do better with certain cuts of meat, or by incorporating bone broth or organ meats. The key is to listen to your body and make adjustments as needed.

Conclusion

Gut health is a vital aspect of overall health, and the carnivore diet can offer significant benefits in this area. By understanding the potential challenges—like diarrhoea and constipation—and knowing how to address them, you can optimise your digestion and get the most out of your carnivore journey. Remember, it’s all about finding what works best for you and making adjustments along the way.

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