How do I get fat and fibers on carnivore? A comprehensive guide

For nearly two million years, our ancestors relied on fatty animal meat for energy, not plants. A modern-day version, the carnivore diet, embraces this principle, leading many to ask: "How do I get fat and fibers on carnivore?" This guide explains the strategies for successfully managing both dietary requirements on a zero-plant approach.

Quick Summary

The carnivore diet prioritizes high-fat animal products for energy, strategically managing fat intake while deliberately eliminating plant-based fiber. This approach uses animal-derived nutrients and proper hydration to support digestive health.

Key Points

• Eat Fatty Cuts: Focus on ribeye, pork belly, brisket, and other high-fat meats as your primary energy source.

• Incorporate Rendered Fats: Use tallow, lard, and butter for cooking and adding extra calories to leaner meals.

• Forget Plant Fiber: The carnivore diet intentionally eliminates plant fiber, as proponents believe it's unnecessary for human digestion.

• Support Digestion Naturally: Address digestive issues by ensuring high fat and hydration, and using animal-based aids like bone broth.

• Use Animal-Based Nutrients: Gain gut health benefits from sources like butyrate in butter, which can support intestinal integrity.

• Listen to Satiety: Rely on natural hunger and fullness cues to guide your intake of fatty foods, rather than counting calories.

The Carnivore Approach to Fat: Fueling Your Body

On a ketogenic-style carnivore diet, the goal is to shift your body's primary fuel source from carbohydrates to fat. For many, this means aiming for a macro ratio where 70-80% of daily calories come from fat. A consistent, high-fat intake is crucial for sustained energy, mental clarity, and satiety. Fortunately, there are many delicious and nutrient-dense ways to get your fat on carnivore.

High-Fat Cuts of Meat

One of the easiest ways to increase fat intake is by selecting fatty cuts of meat over lean ones. Instead of a lean sirloin, opt for a well-marbled steak. These cuts naturally provide a high-fat-to-protein ratio, ensuring you get ample energy from every meal.

• Ribeye steak: Known for its rich marbling, ribeye is a carnivore staple that delivers excellent fat and flavor.
• Pork belly: This cut has alternating layers of fat and meat, making it an extremely high-fat, satisfying option.
• Beef brisket: Brisket contains a significant fat cap and connective tissue that breaks down during slow cooking into a tender, rich meal.
• Lamb shoulder and chops: Lamb is a naturally fattier meat, and cuts from the shoulder or ribs are excellent choices.
• 80/20 ground beef: For a budget-friendly and versatile option, 80% lean ground beef is a fantastic source of fat.

Rendered Animal Fats

For those cooking leaner cuts or needing an extra fat boost, rendered animal fats are essential. Using these fats for cooking or as a finishing touch adds rich flavor and concentrated energy to any dish.

• Beef tallow: Rendered beef fat has a high smoke point and a mild flavor, perfect for frying and searing.
• Pork lard: Versatile rendered pork fat that can be used for cooking or mixing into leaner ground meat for added richness.
• Butter and ghee: For those who tolerate dairy, butter is a fantastic source of beneficial fatty acids and fat-soluble vitamins. Ghee is clarified butterfat without the milk solids.

The Power of Organ Meats and Bone Marrow

Adopting a nose-to-tail eating philosophy provides access to some of the most nutrient-dense and fattiest animal parts. Bone marrow, for example, is almost 97% fat by calories and a phenomenal source of energy.

Incorporating Full-Fat Dairy (If Tolerated)

For carnivores who can consume dairy without issues, high-fat options are another way to increase fat intake. Heavy cream in coffee or hard cheeses as a snack can help meet macro goals.

Navigating the No-Fiber Reality

One of the most persistent myths surrounding the carnivore diet is the necessity of fiber for digestive health. This diet, by its nature, contains zero plant-based fiber. The shift in digestion can be a concern for many, but carnivore advocates explain that the body adapts.

The Carnivore Perspective on Digestion

Unlike omnivores who consume bulky, often indigestible plant fiber, carnivores eat highly bioavailable animal products. This means the body absorbs a much higher percentage of nutrients, leaving very little waste behind. As a result, bowel movements become less frequent and smaller in volume. Many followers report reduced bloating and gas after eliminating fiber.

The Butyrate Alternative

For gut health, which is often associated with fiber, carnivore proponents point to other sources. Butter contains butyrate (butyric acid), a short-chain fatty acid that helps reduce inflammation in the gut and supports intestinal integrity. This provides a zero-carb, animal-based alternative for gut support.

Addressing Digestive Issues

For those who experience constipation during the initial adaptation period, there are carnivore-compliant strategies. These include ensuring ample fat intake, which can lubricate the digestive tract, and staying well-hydrated with water and electrolytes. Some individuals also find relief with magnesium supplements or sipping on nutrient-rich bone broth. For a strictly animal-based approach, consuming rendered animal fats or a simple salt-water flush can also help. However, if issues persist, some may opt for a fiber supplement like psyllium husk, though this moves away from a pure carnivore approach.

Carnivore Approach to Digestion: A Comparison

Feature	Conventional Diet (with Fiber)	Carnivore Diet (without Fiber)
Primary Fuel Source	Carbohydrates	Fat
Energy Release	Often relies on glucose spikes and dips	Relies on a steady supply of fat for ketones
Waste Volume	High, due to indigestible plant material	Low, due to high nutrient absorption
Digestive Regulation	Provided by plant fiber	Regulated by fat intake and hydration
Gut Health Support	Fermentation of plant fiber	Beneficial fats like butyrate from butter
Common Side Effects	Bloating, gas, inconsistent bowel movements	Potential adaptation issues like constipation

Practical Tips for Success

• Prioritize Fatty Cuts: Make fatty meats like ribeye and brisket the centerpiece of your meals to easily hit your fat targets.
• Don't Fear the Fat: Use generous amounts of butter, tallow, and lard when cooking, and don't trim all the fat off your meat.
• Stay Hydrated and Salty: Drinking plenty of water and adding sufficient salt is crucial for digestive health and electrolyte balance on a zero-carb diet.
• Listen to Your Body: Pay attention to satiety signals. On carnivore, you typically eat until you are full, not until you have met a specific calorie or portion size.
• Consider "Nose-to-Tail": Include nutrient-dense organ meats and bone marrow for extra fat and vital micronutrients.
• Address Issues Early: If constipation arises, increase your fat and water intake, and consider supplementing with magnesium or drinking bone broth before resorting to non-compliant options.

Conclusion

For those wondering "How do I get fat and fibers on carnivore?", the answer involves two distinct strategies. Fat is obtained abundantly from a variety of high-fat animal products, from marbled meats to rendered fats like tallow and butter. As for fiber, the carnivore diet is deliberately fiber-free, operating on the principle that fiber is unnecessary for digestive health due to the high bioavailability of animal foods. Digestion is instead supported by proper hydration and beneficial animal fats. By focusing on these principles, one can successfully navigate the diet and achieve their health goals within the carnivore framework. For a deeper dive into the science, read more about the benefits of butyrate found in butter, which supports gut health in the absence of fiber.

Frequently Asked Questions

How do carnivores digest food without fiber?

Carnivores consume highly bioavailable animal products, meaning the body absorbs a high percentage of the nutrients with minimal indigestible waste, unlike a plant-based diet. This leads to less frequent and smaller bowel movements naturally.

What are the best sources of fat on the carnivore diet?

Top sources of fat include fatty cuts of meat like ribeye, pork belly, and brisket, rendered animal fats such as tallow and lard, and full-fat dairy like butter and heavy cream (if tolerated).

Is constipation a common side effect of the carnivore diet?

Some individuals may experience constipation initially as their body adapts to a fiber-free diet. Strategies like increasing fat and water intake, ensuring enough salt, and using bone broth can help manage this.

Can I use fiber supplements on a carnivore diet?

While a strict carnivore diet excludes all plant matter, some individuals use fiber supplements like psyllium husk to aid digestion. However, this is a modification and not compliant with the diet's purest form.

How can I increase my fat intake if I eat lean meats?

You can boost your fat intake by adding rendered animal fats like tallow or lard to your meals. Frying eggs in butter, adding cream to coffee, or melting butter over cooked meat are simple strategies.

Does butter provide any benefits for gut health on carnivore?

Yes, butter contains butyrate, a short-chain fatty acid that can help reduce gut inflammation and support overall intestinal health, offering an animal-based alternative for gut support.

Why is fat so important on a carnivore diet?

Fat is crucial on a carnivore diet because it serves as the body's primary energy source when carbohydrates are eliminated. A high-fat intake promotes satiety, supports mental clarity, and helps maintain ketosis.