How to Deal With Constipation on the Carnivore Diet

December 16, 2025 •

4 min read

According to a survey of carnivore diet followers, up to 45% reported not having daily bowel movements, indicating that digestive changes are a common experience. Fortunately, there are several effective strategies for those wondering how to deal with constipation on the carnivore diet, focusing on proper hydration, balanced fat intake, and strategic supplementation.

Quick Summary

This guide provides practical solutions for managing constipation that can occur while following a carnivore diet. It explores key contributing factors such as dietary changes, hydration, and electrolyte balance, and offers actionable advice on diet adjustments, supplementation, and lifestyle changes to promote regular bowel movements and overall digestive comfort.

Key Points

Increase Hydration and Electrolytes: Drink plenty of water and add salt, as low-carb diets increase fluid and mineral excretion.
Balance Fat-to-Protein Ratio: Ensure you consume enough fat, as it lubricates the digestive tract. Opt for fattier cuts of meat over lean ones.
Support Digestion with Supplements: Consider using supplements like magnesium (laxative effect) or ox bile (aids fat digestion) during the initial adaptation period.
Incorporate Bone Broth: Rich in gelatin and minerals, bone broth helps to attract and hold water in the gut, promoting smoother transit.
Stay Physically Active: Regular, gentle exercise stimulates intestinal movement and can significantly aid in preventing constipation.
Manage Stress and Listen to Your Body: Stress impacts gut health, and paying attention to your body's specific responses to different foods is crucial for finding what works best for you.

Understanding the Causes of Carnivore Diet Constipation

When transitioning to an all-meat diet, your body undergoes significant changes, and it's not unusual for your digestive system to have a temporary adjustment period. Unlike a standard Western diet rich in fiber, the carnivore diet provides very little indigestible residue, leading to less frequent bowel movements, which is often mistaken for constipation. However, true constipation—characterized by hard, dry stools and difficulty passing them—can and does happen.

Primary Factors Contributing to Constipation

Lack of Dietary Fiber: The most obvious change is the elimination of plant fiber, which adds bulk to stools. While not everyone believes fiber is essential for healthy bowel movements, its absence is a key factor during the adjustment phase.
Dehydration and Electrolyte Imbalance: Restricting carbohydrates leads to the body shedding water weight stored with glycogen, which increases the need for fluids and electrolytes. Inadequate intake of water and minerals like magnesium can result in harder, slower-moving stool.
Insufficient Fat Intake: Fat acts as a natural lubricant for the digestive system. A common mistake is eating too much lean protein without enough animal fat, which can slow down digestion.
Changes in Gut Microbiome: The bacterial composition in your gut shifts dramatically when eliminating plant foods, and this period of adaptation can temporarily disrupt digestive regularity.

Practical Strategies for Relief and Prevention

Addressing constipation on the carnivore diet involves a multi-pronged approach that focuses on optimizing hydration, fat intake, and supplementing strategically.

Increase Your Hydration and Electrolyte Intake

Proper fluid intake is non-negotiable for digestive health, especially when following a low-carb, high-protein diet. Aim for at least 2 to 2.5 liters of water daily, and consider these additional hydration sources.

Drink bone broth: This mineral-rich beverage contains gelatin, which helps attract and hold water in your gut, aiding in transit.
Add salt to taste: A generous amount of salt is crucial to replace lost sodium, which is often excreted more rapidly on a ketogenic diet.
Consider electrolyte supplements: Magnesium, in particular, has a natural laxative effect and can be supplemented in forms like magnesium glycinate or citrate.

Balance Your Fat-to-Protein Ratio

Fat is the cornerstone of the carnivore diet, providing not only energy but also the lubrication needed for smooth digestion. If you're constipated, it's often a sign that you need more fat, not less.

Eat fattier cuts of meat: Prioritize ribeye, pork belly, and fatty ground beef over lean cuts.
Add healthy animal fats: Cook with plenty of butter, ghee, tallow, or lard to increase your fat intake naturally.
Monitor protein: Excessive protein can be difficult to digest and may contribute to constipation, especially if fat intake is low. Balance your plate with ample fat to avoid this.

Address Digestive Enzyme and Bile Production

During the transition, your body might need time to ramp up its production of stomach acid and bile, which are essential for breaking down high-fat and high-protein meals.

Ox bile supplements: These can help emulsify fat and support the body's natural bile production.
Betaine HCL supplements: This supplement can help increase stomach acidity to more effectively break down protein.
Include organ meats: Incorporating beef liver can provide choline, which supports fat digestion and bile production.

Comparison of Constipation Relief Strategies


Strategy	Mechanism	Best For	Considerations
Increase Fat Intake	Lubricates the digestive tract and provides energy.	Immediate relief and long-term maintenance.	Individual tolerance may vary; start slowly to avoid diarrhea.
Stay Hydrated + Electrolytes	Softens stool and supports muscle function.	Preventing dehydration-related constipation.	Requires consistent daily monitoring; supplements may be needed.
Bone Broth	Provides gelatin and minerals, holding water in the gut.	Supporting gut healing during the transition period.	Homemade is best, check for hidden ingredients in store-bought.
Magnesium Supplementation	Acts as a natural osmotic laxative.	Relieving mild to moderate constipation quickly.	Different forms have varying effects; consult a professional for dosage.
Digestive Enzyme/Bile Support	Assists the body in breaking down fats and proteins.	Assisting with adaptation during the initial phase.	Best used as a temporary aid; consult a professional before starting.
Regular Physical Activity	Stimulates intestinal movement.	Overall long-term digestive and metabolic health.	Consistency is key; gentle activity like walking is often enough.

Lifestyle Adjustments for Digestive Wellness

Beyond diet and supplementation, lifestyle plays a crucial role in managing bowel health on the carnivore diet.

Engage in regular physical activity: Gentle exercise, such as walking after a meal, helps stimulate intestinal contractions and encourages regularity.
Manage stress levels: Stress can significantly impact gut motility. Practicing mindfulness, deep breathing, or yoga can help regulate your digestive system.
Establish a routine: Your body thrives on consistency. Try to go to the bathroom around the same time each day to help regulate bowel movements.
Listen to your body: Pay attention to how different food choices affect you. Some people find that certain types of meat or dairy are more challenging to digest than others. Adjust your diet based on your body’s signals.

Conclusion

While it is a common concern, managing constipation on the carnivore diet is achievable with a strategic approach focused on proper hydration, balanced fat-to-protein ratios, and targeted supplementation. The goal is not necessarily to replicate your previous bowel habits, but to support a healthy digestive system as it adapts to a new way of eating. By listening to your body and implementing these practical steps, you can find relief and maintain digestive comfort while following a carnivore lifestyle. For persistent or severe issues, always consult a healthcare professional. Many find that once their body fully adapts, bowel movements become less frequent, regular, and predictable.

Frequently Asked Questions

Yes, it is completely normal to have less frequent bowel movements on a carnivore diet. This is because meat and animal fat are highly digestible and leave very little indigestible residue, unlike a diet rich in plant fiber.

Inadequate hydration is a major cause of constipation on a carnivore diet. The body requires sufficient water to soften stools and prevent them from becoming hard and difficult to pass. This is especially true during the transition to a low-carb diet.

Yes, insufficient fat intake can contribute to constipation. Fat acts as a lubricant for the digestive system, and a diet too high in lean protein can slow down bowel movements. Increasing your fat ratio often helps alleviate this issue.

Electrolytes like magnesium are crucial for proper muscle function, including the smooth muscles of the colon. Low-carb diets can lead to a loss of electrolytes, so replenishing them through supplementation or bone broth is important for regulating bowel movements.

Yes, supplements like magnesium citrate or glycinate can help soften stools. Some also find relief with digestive enzymes, ox bile, or bone broth, particularly during the initial adaptation phase.

Adding fiber is one option, but it deviates from a strict carnivore approach. Many adherents find that adjusting their fat and fluid intake, along with incorporating magnesium, is enough to resolve constipation without reintroducing plants. You may also consider a modified carnivore diet with minimal, low-carb fiber sources.

Absolutely. Regular physical activity stimulates intestinal muscle contractions, which aids in moving waste through the digestive tract. Even a short walk after a meal can help.