How Do You Get Fiber If You're on the Carnivore Diet?

January 3, 2026 •

5 min read

Many carnivore dieters report experiencing less bloating and gas, but the carnivore diet eliminates all traditional fiber sources. This poses a unique question for those transitioning, as understanding how digestion changes is key for anyone asking, 'how do you get fiber if you're on the carnivore diet?'

Quick Summary

The carnivore diet operates on the principle that the human body can function optimally without plant-based fiber. This diet relies on animal fats and collagen for digestive health and regularity. It is important to explore alternative methods for supporting digestion without relying on plant-based fiber sources.

Key Points

Fiber Isn't Necessary: The carnivore diet operates on the principle that dietary fiber from plants is not required for healthy digestion, as the body adapts to animal products that produce very little waste.
Collagen for Gut Health: Animal-based collagen, found in bone broth and connective tissues, provides peptides that feed gut bacteria and support the gut lining, mimicking some benefits of fiber.
Adequate Hydration is Key: Proper hydration and electrolyte balance are essential to prevent hard stools and constipation on a low-carb, fiber-free diet.
Animal Fat Stimulates Digestion: High animal fat intake on the carnivore diet promotes bile production, which acts as a natural laxative and aids regularity.
Adaptation Period is Normal: New carnivore dieters may experience digestive issues like constipation during the initial adaptation phase, which typically subsides as the body adjusts.
Digestive Volume Decreases: Because animal products are highly bioavailable, stool volume and frequency decrease significantly on the carnivore diet, which is a normal result of minimal waste.

The Carnivore Approach: Why Traditional Fiber Isn't the Goal

For decades, dietary fiber has been hailed as a cornerstone of digestive health. It is described as the indigestible part of plant foods that adds bulk to stool, promoting regular bowel movements. This traditional view often leads to confusion when someone transitions to a carnivore diet, which eliminates all plant matter, including fiber. The carnivore philosophy challenges the idea that dietary fiber is mandatory for all human beings. Instead, it suggests the body can adapt to a more efficient digestive process that produces very little waste.

The "Zero-Waste" Concept

On a carnivore diet, the focus shifts to consuming highly bioavailable animal products. Meat, organs, and fat are almost completely absorbed by the body for energy and tissue repair, leaving very little undigested material. This contrasts sharply with a plant-heavy diet, where a significant portion of what is eaten—the fiber—passes through the digestive system largely unabsorbed. This efficiency means less material needs to be excreted, leading to less frequent and smaller bowel movements. This can be a significant psychological shift for newcomers, who might mistake this change for constipation.

The Body's Adaptation

When carbohydrates are removed from the diet, the body enters a state of ketosis, using fat for fuel. The gut microbiome also adapts to the new fuel source. While some beneficial bacteria that rely on plant fibers may decrease, others that thrive on animal products flourish. This adaptation can take a few weeks, a period some call the "carnivore flu" or "trough of despair," which may include digestive discomfort, headaches, and fatigue. Patience and proper hydration are key during this transition.

The Role of Collagen and Other Animal-Based Compounds

While the carnivore diet lacks plant-based fiber, animal-based products provide compounds that can benefit gut health in other ways.

Collagen and Gut Health

Collagen is a protein found in the connective tissues, bones, and skin of animals. When consumed in bone broth, oxtail, or meat skins, its peptides act as a food source for gut bacteria. This fermentation process, similar to how fiber is fermented, can help produce short-chain fatty acids (SCFAs), which are crucial for maintaining the integrity of the gut lining and reducing inflammation. Bone broth, in particular, is highly regarded for its potential to soothe and repair the gut lining.

Animal Fats and Bile Production

The carnivore diet is high in animal fat, which stimulates bile production. Bile is a fluid produced by the liver that aids in the digestion of fats. It acts as a natural laxative, helping to keep bowel movements regular and preventing constipation. Ensuring adequate fat intake is a common recommendation for carnivore dieters experiencing digestive issues.

Managing Digestion on a Carnivore Diet

For those who experience digestive troubles, there are several strategies that don't involve cheating the diet with plant-based fiber.

Hydration and Electrolytes

Adequate water intake is essential on any diet, but especially for those on low-carb plans, as the body releases stored water when it burns through glycogen reserves. Dehydration can lead to hard, difficult-to-pass stools. Supplementing with electrolytes, such as sodium and magnesium, is also critical to prevent muscle cramps and aid proper digestion. Adding a pinch of salt to water or eating saltier meat cuts can help.

The Carnivore "Flu" and Transitioning

It is wise to transition slowly, rather than jumping into the diet overnight. Some people start by eliminating processed foods and then gradually cutting out plant-based carbs over a few weeks. This allows the digestive system to adapt more smoothly. During the adaptation phase, digestive issues like constipation or diarrhea can occur, but often resolve themselves as the body adjusts.

Fiber Supplements on a Carnivore Diet?

For those who find animal-based solutions insufficient, a few limited options are sometimes explored, though they are technically plant-derived.

Weighing the Pros and Cons

Some individuals on a "modified" or "dirty" carnivore diet might consider adding a psyllium husk fiber supplement to aid with regularity, especially if they have pre-existing conditions. However, this is a compromise to the core principle of an animal-only diet. While it may provide the desired physical effect, it reintroduces plant matter and may negate some of the anti-inflammatory benefits of eliminating plants entirely. Most strict carnivore proponents advise against it, favoring the natural adaptation process and animal-based remedies.

Comparison Table: Fiber on Traditional vs. Carnivore Diet


Aspect	Traditional Diet (with fiber)	Carnivore Diet (without traditional fiber)
Fiber Source	Plant-based foods (vegetables, fruits, grains, legumes)	None. Focuses on animal products only.
Digestion Process	Relies on fiber to add bulk and promote peristalsis (bowel movement).	Relies on high-fat content and bile production for digestive regularity.
Bowel Movements	More frequent, larger volume, higher water content.	Less frequent, smaller volume, potentially drier. Minimal waste.
Gut Microbiome	Diverse microbiome thriving on a variety of plant fibers.	Shift in microbial population; some bacteria decline, while others thrive on animal products and collagen.

Carnivore-Friendly "Remedies" for Digestive Issues

Here are some strategies that fit within a strict carnivore framework to help with digestion:

Increase Fat Intake: Ensure you are consuming enough animal fat, such as tallow, butter, or fatty cuts of meat. The fat stimulates bile production, which is a natural laxative.
Focus on Hydration: Drink plenty of water throughout the day. Add electrolytes, or simply a pinch of high-quality salt, to your water.
Include Organ Meats and Bone Broth: Organ meats, especially liver, are packed with nutrients. Bone broth is rich in collagen and amino acids that support gut health.
Listen to Your Body: Pay close attention to how different animal products affect your digestion. Some people find that high dairy intake can cause issues, while others tolerate it well. Adjust your intake as needed.
Consider a Short-Term Fast: A brief fast can give your digestive system a rest and help reset things if you are experiencing a temporary blockage. It is important to consult a healthcare professional before attempting any prolonged fasting.

Conclusion

For those on a carnivore diet, the traditional approach to obtaining fiber through plants is completely unnecessary. The body adapts to a highly efficient system that produces minimal waste. Digestive health is instead maintained through a combination of high animal fat intake, proper hydration, electrolyte balance, and the inclusion of collagen-rich animal products like bone broth and organ meats. While the transition may present initial challenges, the body can successfully function and regulate bowel movements without plant-based fiber. Ultimately, the best method is to listen to your body and provide it with the right animal-based nutrition to support its adapted digestive process.

Explore the potential benefits of the carnivore diet and read testimonials.

Frequently Asked Questions

For many, yes. The carnivore diet is based on the premise that fiber, which comes from plants, is not necessary for human digestion. The body adapts to a fiber-free state, and animal products are so highly absorbed that they produce very little waste.

Bowel movements become less frequent and smaller in size because the body absorbs most of the nutrients from animal products, leaving very little indigestible waste. This change is not necessarily constipation, but a normal adaptation to a low-waste diet.

While not a direct replacement, collagen-rich foods like bone broth can support gut health in a different way. The peptides in collagen are fermented by gut bacteria, which can help maintain the gut lining, offering some of the benefits typically associated with fiber.

Yes, increasing your intake of animal fat is a common strategy for improving digestive regularity on a carnivore diet. The fat stimulates bile production, and bile acts as a natural laxative.

If you experience constipation during the initial transition, ensure you are staying properly hydrated and getting enough electrolytes. Some people find that supplementing with magnesium can help. You can also try increasing your fat intake.

Research indicates that the gut microbiome shifts in response to a carnivore diet, with some fiber-dependent bacteria decreasing. However, other bacteria that thrive on animal products flourish, and many people report improved digestive comfort.

Adding a fiber supplement like psyllium husk would technically break the rules of a strict carnivore diet, as it is a plant product. However, some individuals on a modified carnivore approach may choose to use it if they have persistent digestive issues that animal-based strategies do not resolve.