Dante Carrillo
The carnivore diet is a meat-only diet that excludes any food from the plant kingdom. It is a radical shift from the typical Western diet, often including a high intake of carbohydrates and fibre. When transitioning to a diet devoid of these, your digestive system can go into shock, leading to constipation, diarrhoea, and stomach aches. This is due to the body adapting to the diet's high fat content, which requires more bile and digestive enzymes to process. The adaptation period can last from one week to multiple months, and during this time, some people experience bloating, belching, and overall discomfort.
| Characteristics | Values |
|---|---|
| Stomach issues | Upset stomach, bloating, belching, abdominal pain, gas, discomfort, constipation, diarrhea, nausea, vomiting |
| Cause | Adaptation period, lack of fiber, high fat and protein content, lower levels of acid in the stomach, bile production, microbiome shifts |
| Relief | Over-the-counter supplements, increase water and salt intake, eliminate dairy, add eggs, lighter meats or fish |
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What You'll Learn
The body's adjustment period
The carnivore diet is a significant shift from the typical Western diet, which often includes a high intake of carbohydrates and fibre. When transitioning to a diet that is almost entirely devoid of these, your digestive system can go into a bit of shock, leading to symptoms such as stomach aches, constipation, diarrhoea, nausea, and vomiting. This is known as the adaptation period and can last from one week to several months, depending on your body's ability to adapt.
During the adaptation period, your body adjusts to the dramatic changes in diet, particularly the shift from digesting carbohydrates for energy to digesting fat. This requires an increase in bile production and digestive enzymes to break down and absorb the higher fat content. It can take one to four weeks for your gallbladder to adapt and increase bile production, and a similar amount of time for your body to start producing sufficient enzymes to digest the fat.
In addition to the increase in bile and enzymes, your microbiome will also rebalance, and the stomach enzymes responsible for processing fat will upregulate, allowing your body to digest fatty meals more quickly. This shift in your microbiome can lead to changes in your appetite, with some days feeling hungry and others feeling unable to eat. As your body adjusts to the carnivore diet, these appetite fluctuations should stabilise.
While the adaptation period can be challenging, it is important to remember that any negative side effects are usually temporary. Many people have seen improved results over time, with digestive issues resolving once their body has adjusted to the new diet. It is also worth noting that the carnivore diet is not suitable for everyone, and some individuals may experience persistent digestive issues or other health concerns.
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High fat content
The carnivore diet is a radical shift from the typical Western diet, which often includes a high intake of carbohydrates and fibre. When transitioning to a diet that is essentially devoid of these, your digestive system can go into a bit of shock, which could explain stomach pain. This could manifest as constipation due to the lack of fibre, or diarrhoea as your body tries to process a higher intake of fats.
On a carnivore diet, 70-80% of calories should come from animal fat. For your body to successfully digest this extra fat, two things need to happen: bile production and digestive enzymes need to increase. Bile is critical to fat digestion. When you consume fat, your digestive system secretes cholecystokinin (CCK), a hormone that signals your gallbladder to release bile. This bile then emulsifies (mixes) fats and prepares them for absorption. It may take 1-4 weeks for your gallbladder to adapt by upregulating bile production. Stomach enzymes are also responsible for assimilating dietary fat. It may take 1-4 weeks for your body to begin producing sufficient enzymes to process a nourishing abundance of fatty meats.
If you are experiencing stomach pain, it could be due to the high fat content of the carnivore diet. Your body may need time to adjust to the dramatic increase in fat intake. During this adaptation period, you may experience stomach pain, constipation, diarrhoea, and other symptoms such as nausea and vomiting. These symptoms are usually temporary and should subside once your body adapts to the new diet.
If you are experiencing stomach pain due to the high fat content of the carnivore diet, there are a few things you can try to alleviate the discomfort. Firstly, ensure that you are getting enough bile and digestive enzymes. You can support bile production by taking ox bile supplements. You can also try adding more whole animal meats to your diet and reducing dairy products, as they can be constipating. Additionally, increasing your water and salt intake can help with the adaptation phase.
It is important to listen to your body and make adjustments as needed. If the stomach pain persists or becomes severe, it is recommended to seek medical advice.
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Lack of fibre
The carnivore diet is a radical shift from the typical Western diet, which often includes a high intake of carbohydrates and fibre. When you transition to a diet that is essentially devoid of these, your digestive system can go into a bit of shock. This could manifest as constipation due to a lack of fibre.
Fibre is essential for regular bowel movements, and a lack of it can cause abdominal pain and constipation. The carnivore diet is extremely low in fibre, as it eliminates plant-based foods and focuses on meat, fish, eggs, and specific dairy products. This lack of fibre can lead to digestive issues and abdominal pain.
In addition, the high fat and protein content of the carnivore diet can be harder to digest for some people, leading to discomfort, upset stomach, and even diarrhoea. The body needs time to adjust to this new way of eating, and during the adaptation period, it is common to experience some adverse symptoms such as digestive issues, nausea, vomiting, and abdominal pain.
Some people also experience bloating, belching, and overall discomfort during the initial stages of the carnivore diet due to the lack of fibre and the high fat and protein content. However, many people have seen improved results over time, with their digestive issues clearing up completely. It is important to note that the human body does extremely well on an animal-based diet, and any negative side effects are usually temporary.
To alleviate constipation caused by a lack of fibre, it is recommended to replace hard-to-digest fats with more whole animal meats and consider taking ox bile supplements to support bile production, which is critical for fat digestion. Additionally, supplementing with 400 mg of magnesium citrate can help relieve constipation.
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Carb withdrawal
When you reduce your carbohydrate intake, your body's glycogen levels decrease, leading to a loss of fluid and salt, which can contribute to feelings of fatigue and shakiness. To combat this, it is essential to stay hydrated and replenish electrolytes, either through electrolyte drinks or bone broth.
Additionally, the carnivore diet's high-fat content can be challenging for your body to digest, especially if you're not used to it. Your body needs time to adjust its bile production and digestive enzymes to handle the extra fat. This adjustment period can last from one to four weeks and may cause stomach pain, constipation, or diarrhea.
To ease the transition, it is recommended to cut back on carbohydrates gradually while increasing your fat and protein intake. Eating more fat can help reduce cravings for high-carb foods like bread and pasta. Additionally, including some lighter" meats like chicken or fish may reduce the stress on your digestive system.
It is also important to listen to your body and not force yourself to eat if you're not hungry. While the carnivore diet can have benefits, it is always a good idea to consult with a healthcare professional before making any drastic dietary changes.
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Nutritional deficiencies
The carnivore diet is a highly restrictive diet that eliminates all plant-based foods. This diet is considered extreme and can be problematic from a nutritional standpoint. While it may offer some benefits, such as improving gastrointestinal conditions, there are also potential risks associated with it, including nutritional deficiencies.
During the initial stages of the carnivore diet, it is common to experience stomach problems such as upset stomachs, bloating, belching, and overall discomfort. These symptoms usually occur during the adaptation period, which can last from one week to several months. This is because the body is adjusting to a new way of eating that is drastically different from a typical high-carb and high-sugar diet.
One of the main nutritional deficiencies associated with the carnivore diet is a lack of fibre. Fibre is primarily found in plant-based foods, and its absence in the carnivore diet can lead to constipation. While some claim that not consuming fibrous plant foods can reduce and eliminate constipation, others argue that replacing these fibres with hard-to-digest animal fats can indeed cause constipation.
Another critical deficiency to consider is the lack of vitamin C. Vitamin C is essential for humans as our bodies cannot produce it. While it is readily available in fruits and vegetables, it is challenging to obtain sufficient amounts from meat. Even with the inclusion of liver and other organ meats, it is difficult to meet the recommended daily intake of vitamin C, which is crucial to prevent health issues such as scurvy.
Additionally, the carnivore diet may lead to a deficiency in vitamin A. Vitamin A is important for the proper functioning of the eyes, heart, lungs, kidneys, and other organs. Although Himalayan salt is claimed to contain various minerals, it primarily consists of sodium chloride, and its contribution to vitamin A intake is negligible. Therefore, it is important to include organ meats like liver in the diet to meet the daily recommended intake of vitamin A.
While the carnivore diet may offer certain benefits, it is important to be mindful of potential nutritional deficiencies. Supplementation or the inclusion of specific food sources, such as organ meats, may help mitigate these deficiencies and ensure a more balanced and healthy diet.
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Frequently asked questions
Stomach pain is a common side effect of the carnivore diet, especially during the initial stages. This is due to the dramatic shift in diet, with the carnivore diet being low to zero-carb and high in fat and protein.
The length of the adaptation period varies from person to person, but it can last from one week to multiple months.
Some people have found relief with over-the-counter supplements. Adding eggs, fish, or chicken to your diet can also help reduce the stress on your stomach.
Other common side effects of the carnivore diet include itchy skin, carb withdrawal, loose stool, constipation, nausea, headaches, fatigue, irritability, and digestive issues.
Proponents of the carnivore diet argue that it can lead to weight loss, gastrointestinal relief, and improved mental clarity. However, it's important to carefully consider the potential health risks, such as nutrient deficiencies and increased risk of certain diseases.
