Diet plays an important role when it comes to health, wellness and especially weight management. People follow different types of diet plans every day. Each diet has their nutrition, principles, benefits and side effects. Most popular diets in recent years are keto and carnivore diets. Carnivore diet is a part of recent diet plans and it is so trendy, many celebrities like Jordan Peterson and Joe Rogan follow this diet to manage weight, gain energy and for mental health. Carnivore diet is based on animal-based foods while removing plant-based food from your diet.
Eating too much meat without adding plant-food items which helps in digestion can lead to some health concerns among people. A main question arises in people’s mind is can I get diarrhea on a carnivore diet? Well the answer is YES!
In this article we will talk about what is diarrhea? carnivore diet diarrhea, causes of this diarrhea and how long will I have diarrhea on a carnivore diet. How to treat this carnivore diet diarrhea issue so lets start.
What is Diarrhea?
Diarrhea is a health condition which occurs by food poisoning, bacterial infection it results in loose, watery stools more than 3 times a day with abnormal cramping, bloating and discomfort. Diarrhea can be treated by medication, diet adjustment and hydration. If your diarrhea lasts for more than 2 days make sure to go to your doctor as soon as you can.
Reasons of Diarrhea in the carnivore diet?
When people switch from one diet to another, It can cause certain health issues, for example you are eating both plant and animal based diets and suddenly you switch to just a meat diet such as a carnivore diet so It can have food imbalance effects on your body right? It is natural. If we talk about diarrhea, It can also occur on a carnivore diet based on various reasons. The 10 main reason of Diarrhea in carnivore diet are as follow:
- Reason 1 – Sudden Dietary Change
- Reason 2- Excessive Fat Intake
- Reason 3 – Lack of Fiber
- Reason 4 – Dairy Sensitivity or Lactose Intolerance
- Reason 5 – Histamine Intolerance
- Reason 6 – Increased Protein Intake
- Reason 7 – Food Sensitivities or Allergies
- Reason 8 – Gallbladder Issues
- Reason 9 – Overuse of Processed Meats
- Reason 10 – Electrolyte Imbalance
1. Sudden Dietary Change
A shift in your diet like changing from a normal diet to a carnivore diet can cause the body to react with digestive disturbance which may lead to digestive issues like diarrhea. This happens because a body needs time to adjust to new food sources especially when the diet is based on a full protein meat based diet like carnivore diet.
2. Excessive Fat Intake
As Carnivore diet is full of nutrition like protein, it is also high in animal fats. Consuming too much fat can overwhelm the digestive system which leads to diarrhea and malabsorption. The body itself doesn’t produce that much bile which can help in digesting excessive fats, causing undigested fat to pass from intestines.
3. Lack of Fiber
The carnivore diet is full of animal based food items by eliminating the plant based food items like fruits and vegetables, they are full in fiber which helps in regulating bowel movement but in carnivore diet you body don’t get fiber which results in changes in bowel and can leads to diarrhea because their digestive system is lacking of fiber.
4. Dairy Sensitivity or Lactose Intolerance
Since the carnivore diet is based on animal food items like dairy products like cheese, milk, and butter. Some people have stomach issues while consuming milk as they are sensitive to lactose which cause diarrhea, gastrointestinal issues and other health problems like nausea.
5. Histamine Intolerance
There are certain food items in carnivore diet like aged meats (e.g., salami, bacon) or fermented foods (e.g., aged cheese) which is high in histamine, people with histamine intolerance can leads to various digestive issues like diarrhea, after consuming these foods, as histamine can trigger inflammation in the gut.
6. Increased Protein Intake
Carnivore diet is a high protein diet but not everyone finds it suitable as consumption of excessive protein can lead to body struggle in digesting large amounts of protein which results in diarrhea.
7. Food Sensitivities or Allergies
Some people do have food allergies and sensitivities even on a carnivore diet. For example some people are sensitive to eggs, meat or even some fishes which cause digestive issues including diarrhea, due to irritation in the gut.
8. Gallbladder Issues
A sudden increase in fat intake on Carnivore diet can strain the gallbladder, as the liver produces bile to help digest fats and gallbladder stores bile. Someone who has gallbladder issues or gallstones can lead you to diarrhea because of insufficient bile.
9. Overuse of Processed Meats
Foods which are high in sodium and other preservatives can irritate your stomach, many people overuse processed meat like sausages, hot dogs, or deli meats which cause digestive disturbance and lead to digestive issues like diarrhea.
10. Electrolyte Imbalance
Carnivore diet can also lead to electrolyte imbalance, specifically sodium, potassium, and magnesium. Imbalance electrolytes can affect digestion and can cause digestive issues like diarrhea. Due to dietary restrictions people consume less and not enough sodium and electrolyte, resulting in diarrhea on this diet.
How to treat and manage diarrhea while following the Carnivore Diet?
1. Hydrate and Replenish Electrolytes
- Why: Electrolyte imbalance and dehydration cause carnivore diet diarrhea, which can worsen your condition like your body doesn’t have enough water left due to loose stool.
- How: In order to treat diarrhea it is advisable to drink plenty of water the whole day to stay hydrated. People also take electrolyte supplements or even add a pinch of sea salt in water.
2. Reduce Fat Intake
- Why: Excessive intake of protein and fats especially animal fats can imbalance and overwhelm your digestive system which results in diarrhea as your body takes time to get used to a new diet and breaks down large amounts of fat.
- How: In order to avoid issues like diarrhea, reduce intake of high fat meat items like fatty steak, pork belly, or bacon for a short period of time. Try to focus on lean protein meat items like chicken, turkey, or lean cuts of beef, as they are easy to digest.
3. Reevaluate Dairy Consumption
- Why: Some people are allergic and lactose intolerant to dairy items like milk, cheese and other products which results in stomach issues like diarrhea.
- How: If you are sensitive to dairy products try to eliminate them from your diet in order to improve the diarrhea symptoms. Consume dairy products that are less in lactose and easy to digest like aged cheeses or ghee.
4. Address Potential Food Sensitivities
- Why: Some people are also allergic to meat items like beef, pork, eggs due to their weak digestive system. They find it problematic to digest certain meat which later results in diarrhea.
- How: Remove meat items like pork and beef from your diet for some days in order to decrease diarrhea symptoms If you suspect a particular food item that is causing you diarrhea try to remove it for a short period of time.
5. Gradually Transition into the Carnivore Diet
- Why:Many people get digestive problems such as diarrhea when they switch from one diet plan to another.
- How: If you’re new to the Carnivore Diet, try to slowly remove plant-based foods and consume animal-based food items in order to reduce risk of diarrhea. Try to increase meat consumption slowly in order to provide time to your body to adjust.
6. Manage Protein Intake
- Why: Carnivore diet is fully a meat based diet and these food items are very rich in protein. Excessive intake of protein can also cause digestive issues like diarrhea.
- How: Manage your protein intake like taking around 0.8 to 1.0 grams of protein per pound of body weight. If you want to consume a large amount of meat then try to make small portions and consume it. This can help in digestion.
7. Consider Supplementing with Digestive Enzymes
- Why: It is a high protein and high fats diet so It can be challenging for many people to digest meat in large quantities which results in stomach problems like diarrhea.
- How: People take digestive enzyme supplements which help in fat and protein digestion. As these enzymes can help in breaking fat and protein by reducing risk of stomach upset and diarrhea.
8. Give Your Gut Time to Adapt
- Why: When you do changes in a regular diet, your gut takes time to adjust with the diet like a carnivore.
- How: Try to give your digestive system at least 2 weeks to get adjusted with this diet, during this time period you experience diarrhea as it is natural when your body is adopting a new change. If diarrhea still occurs after 2 weeks it means your body is not accepting this diet. Try to eat everything in balance.
9. Focus on Quality Meat
- Why: Not only in carnivore diet but also in general the quality of meat can also cause digestive issues which leads to diarrhea. Processed meats, like sausages and deli meats, contain artificial flavor and additives which irritate gut health.
- How: Try to focus on high-quality natural and fresh meat while avoiding processed meat items. Avoid processed meats, which often contain high amounts of sodium.
All these things can help you out if you get diarrhea on a carnivore diet however if it gets worse it is advisable to immediately reach out to your help advisor as he can help you in carnivore diet diarrhea by providing medication like antibiotics.
How long will I have diarrhea on a Carnivore diet?
The duration of diarrhea on the Carnivore Diet can vary from person to person, Like for most people diarrhea can be temporary which lasts for a few days or a week after starting a carnivore diet, It is more likely considered natural as your body is adapting to a new diet. Some people have diarrhea for more than 2 weeks after starting of carnivore diet which likely means your body having trouble in adjusting or maybe gut dysbiosis, or an imbalance in bile production. Try to visit your doctor in that case as Diarrhea can cause dehydration and low energy levels.
How to Help Your Body Adjust with Carnivore diet?
- Make sure to drink plenty of water to stay hydrated and smooth the digestion process.
- Reduce intake of fat especially animal fats till your body adapts to this diet.
- Remove dairy products from your diet in order to reduce risk of diarrhea.
- Consider taking digestive supplements which help in digestion.
Conclusion: Carnivore Diet Diarrhea
In conclusion, carnivore diet diarrhea is a common issue for individuals transitioning to or following an all-meat, zero-carb eating plan. The body’s adjustment to a high-protein, high-fat, low-carb diet can lead to digestive disturbances, including diarrhea, due to changes in gut bacteria, increased fat intake, or a lack of fiber. While it is often temporary and improves as the body adapts, it is important to manage hydration, electrolytes, and nutrient intake during this phase. For those experiencing persistent issues, adjusting meal sizes, choosing fattier cuts of meat, or gradually transitioning into the diet may help alleviate symptoms.
Also Read: Understanding the Ketovore Diet: Benefits, Foods, and Guidelines