How to not get constipated on the carnivore diet?

January 5, 2026 •

4 min read

According to reports, up to 45% of carnivore dieters experience irregular bowel movements, particularly during the initial phase. Knowing how to not get constipated on the carnivore diet is essential for navigating the transition and maintaining digestive comfort.

Quick Summary

Constipation on a carnivore diet is often due to low fiber, dehydration, and electrolyte imbalance during adaptation. Solutions involve optimizing hydration and mineral intake, consuming sufficient animal fat, and incorporating physical activity for better bowel regularity.

Key Points

Optimize Hydration: Drink plenty of water and mineral-rich bone broth to combat dehydration and soften stools.
Increase Animal Fats: Ensure a high fat-to-protein ratio by eating fattier cuts of meat like ribeye or pork belly, and adding tallow or butter.
Balance Electrolytes: Supplement with or get enough sodium, potassium, and magnesium to prevent disruptions in gut muscle function.
Add Gentle Movement: Regular physical activity helps stimulate intestinal muscles and promotes regular bowel movements.
Consider Supplements: Digestive enzymes, ox bile, or specific magnesium forms can aid digestion and alleviate symptoms if diet and lifestyle changes are insufficient.
Allow for Adaptation: Recognize that your body needs time to adjust to a low-residue diet, and stool frequency will naturally decrease.

Understanding Carnivore Diet Constipation

Transitioning to a carnivore diet, which excludes all plant matter, can significantly change bowel habits. For many, this results in less frequent stool due to the absence of dietary fiber, but this is not necessarily constipation. True constipation is defined by infrequent bowel movements, difficulty passing stools, and discomfort, and is often caused by several factors specific to this dietary change. Primarily, these issues stem from your digestive system adapting to a new, highly digestible, low-residue way of eating. When you eliminate carbohydrates, your body flushes stored glycogen and water, which can lead to dehydration and affect stool consistency. Additionally, imbalances in key electrolytes like sodium, potassium, and magnesium can disrupt muscular contractions in the gut, further contributing to sluggish bowel function.

Optimizing Hydration and Electrolytes

Proper hydration is critical for preventing hard, dry stools on any diet, but it is especially important on a low-carb, high-protein regimen like the carnivore diet. Because the body excretes more water and electrolytes when insulin levels are low, simply drinking plain water may not be enough.

Essential Hydration and Mineral Strategies

Increase Water Intake: Aim for ample clean, filtered water throughout the day. A good benchmark is to drink until your urine is a pale yellow color.
Generously Salt Your Food: Since processed salts are eliminated, you must intentionally replace lost sodium. Use high-quality salt like Redmond Real Salt or Himalayan pink salt to season your meals. This helps retain water and supports nerve and muscle function.
Incorporate Bone Broth: Homemade bone broth is a nutrient-dense powerhouse, providing electrolytes, collagen, and gelatin. Gelatin, in particular, attracts and holds water in the gut, promoting smoother bowel movements.
Consider Electrolyte Supplements: For those who are highly active or still struggle, sugar-free electrolyte supplements containing balanced ratios of sodium, potassium, and magnesium can be beneficial. Look for brands that are carnivore-friendly and free of additives.

Adjusting Your Fat and Protein Intake

A common mistake for new carnivore dieters is eating too much lean protein and not enough fat. Animal fat acts as a natural lubricant for the digestive system. A higher fat-to-protein ratio helps move waste smoothly through the intestines.

Choosing Fatty vs. Lean Meats


Meat Cut	Fat Content	Digestive Impact for Constipation
Ribeye	High	Excellent. High fat content helps lubricate the digestive tract.
80/20 Ground Beef	High	Excellent. Easy to digest, high fat for smooth bowel movements.
Chicken Breast	Low	Can contribute to constipation if not enough fat is added.
Lean Sirloin	Low	Can contribute to constipation. Must add external fat sources.
Pork Belly	High	Excellent. High fat content provides significant digestive lubrication.

Favor Fattier Cuts: Opt for cuts like ribeye, 80/20 ground beef, pork belly, or lamb chops.
Add Rendered Fats: If using leaner cuts, cook with or add extra animal fat like tallow, lard, or butter to increase the fat content.
Eat Organ Meats: Organ meats such as liver and kidney are nutrient-dense and provide a different array of minerals that support overall digestive health.

Lifestyle and Supplemental Aids

Beyond diet, lifestyle factors also play a crucial role in preventing constipation. Integrating certain habits and, if necessary, targeted supplements can make a significant difference.

Practical Tips for Digestive Health

Get Regular Physical Activity: Exercise helps stimulate the muscles in your intestinal tract, which encourages regular bowel movements. Activities like walking, yoga, or weight training can all be beneficial.
Manage Stress Levels: Stress can negatively impact gut health and contribute to constipation. Mindful breathing, meditation, or other relaxation techniques can help regulate your digestive system.
Supplement with Magnesium: Magnesium is a natural laxative and can help relax intestinal muscles. Magnesium citrate or glycinate are often well-tolerated options.
Use Digestive Enzymes or Bile Salts: Some individuals, especially those with previous digestive issues, may benefit from supplementing with ox bile or Betaine HCL to improve fat and protein digestion.

Conclusion

While carnivore diet constipation can be a concern, it is typically temporary and manageable. The body undergoes a significant adaptation period when shifting from a fiber-rich diet to a meat-only one. By prioritizing hydration, ensuring a healthy fat-to-protein balance, and addressing electrolyte needs, you can support your digestive system through this transition. Including nutrient-dense foods like bone broth and organ meats, along with regular physical activity, can further aid in promoting regular and comfortable bowel movements. As with any major dietary change, listen closely to your body's signals and adjust your approach as needed for long-term success on the carnivore diet. For further information, consider consulting resources familiar with meat-based diets, such as those at DoctorKiltz.com.

Frequently Asked Questions

Constipation often occurs during the adjustment phase of the carnivore diet due to the absence of dietary fiber, a temporary electrolyte imbalance, and potential dehydration from the body flushing water stores.

Yes, it is normal to have less frequent and smaller stool on a carnivore diet. With no plant fiber, there is significantly less waste, so bowel movements will naturally be less frequent. Constipation is only when passing stool becomes difficult or painful.

While there is no one-size-fits-all answer, aim for adequate water intake to keep your urine a pale yellow. Many find they need to drink more water than usual, especially in the initial phase, to stay well-hydrated.

Yes, eating more fat, especially animal fats like tallow or butter, can act as a natural lubricant for the digestive system, which helps promote smoother bowel movements and alleviate constipation.

Sodium, potassium, and magnesium are crucial electrolytes for digestive health. Low insulin levels on a carnivore diet cause the body to excrete more minerals, so ensuring adequate intake is vital.

Yes, bone broth is beneficial. It is rich in electrolytes and contains gelatin, which attracts and holds water in the gut, aiding in the movement of food and promoting regularity.

The adaptation period varies for everyone. Some people experience issues for a few weeks, while for others, it takes longer. Focusing on proper hydration, fat intake, and electrolytes can help shorten this phase.