The carnivore diet is very popular recently. Everyone wants to try it for weight loss, inflammation reduction, and improved mental clarity. This diet removes plant-based food items and includes only animal-based food items like beef, pork, chicken, fish, eggs, and sometimes dairy. Although it does have health benefits, some people report they get diarrhea after following an extreme carnivore diet, so the real question is, does carnivore diet cause diarrhea? The short answer is yes, it causes diarrhea.
In this article well explore the reason behind carnivore cause diarrhea, whether it’s temporary or long-term, and how to manage or avoid it effectively.
Exploring the Reasons Behind Diarrhea on a Carnivore Diet
Following are the reasons why you may get diarrhea on the carnivore diet.
1. Sudden Lack of Fiber
When you start a carnivore diet, eliminate all plant-based foods, which are rich in fiber. Fiber isn’t digestible, but it helps to pass stool smoothly and slow down digestion. But if fiber isn’t available, it can lead to looser stools, which leads to diarrhea.
2. Changes in Gut Microbiome
Fiber helps to keep gut health good because it includes beneficial bacteria. When you remove food that includes fiber, the gut microbiota shifts, which triggers the digestive system and results in diarrhea.
3. High Fat Intake
The carnivore diet is completely based on animal products, which are naturally high in fat, especially when you are eating steaks. If your stomach is not used to such high-fat items in a large quantity, then it will react, and you will get diarrhea. Many people experience this during the initial phase of the carnivore diet.
4. Bile Overproduction
To digest fats, the liver makes bile. When you eat food items in a large quantity that are rich in fats, your liver overdoes bile production. This may lead to diarrhea.
5. Electrolyte Imbalance
Electrolytes play an important role in insulin sensitivity. When you cut all the carbs from your diet, it can lead to insulin level reduction, which later causes the kidneys to excrete more fluids. This electrolyte imbalance can lead to diarrhea and dehydration.
Is Carnivore Diet Diarrhea Temporary?
For many people, diarrhea on the carnivore diet is common, especially in the early days of following this diet. As your stomach gets used to this diet, diarrhea disappears. However, if your diarrhea lasts for weeks, then it can be a sign of too much fat consumption, food intolerance, and bacterial infections.
Also Read: Are Falafel Healthy? What You Need to Know About This Popular Dish
Easy Ways to Reduce Diarrhea on the Carnivore Diet
Following are some easy tricks to avoid diarrhea on the carnivore diet:
1. Start Slow
If you are new to the carnivore diet, don’t stop plant-based foods suddenly; increase intake of animal-based products over a week. This technique gives your digestive system time to adjust to a meaty diet.
2. Limit Rendered Fats
Since the carnivore diet is already rich in high fats, avoid drinking or cooking with excessive liquid fats. This can help your digestive system to adjust properly.
3. Avoid Dairy (at first)
Some people have a lactose intolerance, which can cause upset stomachs and result in food poisoning or diarrhea when they consume dairy products. If you are lactose intolerant, then avoid dairy items in your diet.
4. Stay Hydrated and Replenish Electrolytes
The carnivore diet removes all plant-based items, which are rich in fiber and water, so you may feel dehydrated during this diet. Drink plenty of water and even take supplements that are rich in sodium, potassium, and magnesium, especially during the first few weeks.
5. Consider Digestive Enzymes or Bile Salts
Supplementing with ox bile or lipase may help if you’re struggling to digest fat.
6. Stick with Ruminant Meats
Beef and lamb are easy to digest in a carnivore diet as compared to pork or chicken. Start your diet with beef and lamb meat to avoid digestive issues.
Foods to Avoid on the Carnivore Diet to Prevent Diarrhea
- Avoid food items like bacon grease, melted tallow, lard, and excess butter/ghee, as they are high in liquid fats.
- Avoid dairy products like milk, cream, yogurt, soft cheese, and processed cheese if you are lactose intolerant.
- Avoid eggs, as they are inflammatory and hard to digest, especially the egg white.
- Avoid pork and chicken skins, as they are very hard to digest. If you still want to take it, eat a small amount.
- Avoid processed meats (sausages, hot dogs, deli meats) because they contain fillers and spices that can cause irritation in the gut.
- Avoid organ meat in excessive amounts, as it can overwhelm your system with vitamin A, which leads to diarrhea.
Final Thoughts: Does Carnivore Diet Cause Diarrhea?
Yes, diarrhea is a common side effect, especially in the early days of adopting the carnivore diet. It’s typically the result of rapid dietary changes, increased fat intake, and gut microbiome shifts. For most, it’s temporary and manageable with proper planning and gradual adaptation.
Also Read: Are Turkey Burgers Healthy? The Truth Revealed
Medical Disclaimer
This article is just for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional before making any changes to your diet, exercise routine, or healthcare plan.
