The carnivore diet constipation struggle is real!
Carnivore diet constipation primarily happens because the carnivore diet lacks fiber (which both helps form and push healthy poo to the loo).
Additionally, although many people choose to go on a carnivore diet because fiber-rich foods actually “bother them”—seemingly making them feel more bloated or constipated, often times the BIGGER piece of the puzzle is missing.
It’s NOT about the food. It’s about your gut health. Especially when we are talking about real foods—like sweet potatoes, dark leafy greens, squash, vegetables.
The REAL reason why it SEEMS like fiber and carbohydrates are the enemy to optimal health, the bigger question we must ask (on any diet that excludes an entire food group) is WHY are these foods bothersome to this patient?
Nine times out of 10, that answer has something to do with the gut—Dysbiosis (gut imbalance). Leaky gut. SIBO (small intestinal bacterial overgrowth). Candida. Autoimmunity.
The good news? When we fix the gut, we are “playing” in a whole new ballgame.
So, let’s kick carnivore diet constipation to the curb with these 10 natural carnivore diet constipation remedies.
10 Natural Carnivore Diet Constipation Remedies
#1. Digestive Bitters
A healthy gallbladder is essential for producing healthy poo. Like a muscle, this small, but mighty organ contracts when we eat to help “kick” bile sludge out and stimulate bowel movements.
I’m a huge fan of Iberogast—a digestive bitters plus pro-kinetic formula designed to help you go #2.
#2. Magnesium Drops
Magnesium is an essential mineral responsible for over 300 metabolic actions in the body, including healthy gut motility and bowel movements.
Add drops to a glass of water before bed to promote both healthy motility at night as well as sleep.
#3. Add in a Fiber Supplement
Morning and evening fiber on a semi-empty stomach can be a game changer for helping create a little “bulk” in your stool—especially when that bulk is lacking in your diet. And the cool thing about soluble fiber is that it’s super well tolerated by most people. Soluble fibers include fibers like: psyllium husk, flax, pectin and partially hydrolyzed guar gum, like this formula.
#4. Apple Cider Vinegar Shots
ACV is a gallbladder stimulant that help promote the release of bile (sort of like our digestive bitters friend), thanks to the malic acid in it.
#5. Celery Juice
Yes. It works. Pure celery juice (ideally fresh). Drink on an empty stomach in the morning after 16 ounces of warm water with a pinch of sea salt.
#6. Humic & Fulvic Minerals
Humic and fulvic minerals are like the “spark plugs” for the body that make all systems and processes simply work better. As an active chemical compound, these minerals helps us absorb and use nutrients better, as well as balance out bacteria, heal leaky gut and detox unwanted substances. All in one swoop! I love these, paired with these later in the day.
#7. Add Some Bulk to the Diet
A squash a day keeps constipation away (Or some sort of soluble fiber in your diet). If the goal is regular motility and you’re NOT having a bowel movement every single day, then Houston, we have a problem. And lack of ‘bulk in the diet’ could be part of the issue. Without it, we can get clogged.
Consider adding in a little soluble fiber like winter squash (kabocha, butternut, delicata) or summer squash, cooked carrots and beets, cooked and cooled sweet potato or fingerling potatoes, or sautéed dark leafy greens into your diet.
Every BODY has their unique “sweet spot” for the amount of fiber that can be helpful, but remind yourself of truth: gut problems and food intolerances are NOT about the food—especially when we eat real food. Instead, constipation, bloating and beyond are about the health of your gut underneath it all.
#8. Drink Enough (Pure) Water During the Day
Not plastic bottled water. Not tap water. Aim for half your bodyweight in ounces of water with a pinch of sea salt.
#9. Sleep Enough
A little known “culprit” behind constipation is sleep deprivation. When we short circuit our sleep cycle for what is ideal for our body, we can end up with “back up” because our gut doesn’t complete a full cycle of cleansing and detox during the evening. If you’re constipated and your sleep is not ‘on point,’ this is worth considering.
#10. Magic Poo Juice
If you’re really in a “pinch”, try one of these magic “poo” juices:
- Prune juice (4-8 oz) + 1 tbsp extra virgin olive oil, grass-fed butter or ghee. Heat 6-8 oz. of prune juice (45 seconds in microwave, or about 5 minutes on medium heat on stovetop). Add one tbsp of butter or mineral oil, and then heat for another 30 seconds. Remove from heat. Give it a good stir, then allow to cool just enough to be able to drink. Drink it straight up, or within five minutes.
- Lemon or lime water: Heat a glass (8 oz.) of water. Squeeze half of a lemon or lime and add in hot water. Drink before eating breakfast or drinking anything else in the morning.
- Lemon juice + olive oil. Mix together one tablespoon of olive oil and one tablespoon of lemon juice. Take in the morning before breakfast.
Kick Carnivore Diet Constipation for GOOD!
Ready to kick constipation for good and get to the “root causes” behind any of your gut issues, autoimmune issues, hormone imbalances and beyond?
Reach out today to learn more about how we can help you heal.