Does a Carnivore Diet Upset Your Stomach?

The carnivore diet is an extreme diet that basically eliminates any plant-based foods, or plants for that matter. If you do this, will you get an upset stomach?

Some carnivore diet practitioners have reported upset stomachs, belching, gas, discomfort, constipation, and diarrhea; however, usually during the initial week and up to the first few months.

Some dieters have found relief with over-the-counter supplements, which we get into below.

The Carnivore Diet

The carnivore diet is exactly as it sounds. An all-meat diet that excludes any food from the plant kingdom. Carnivore dieters usually drink water, water mixed with salt and other electrolytes, and bone broth.

From what I have seen, read, and experience, chances are that at some point in your carnivore diet journey, you will experience an upset stomach as there are many side effects…especially in the beginning.

This post will focus mainly on the upset stomach side effects. I’ll share what I have found on the web, in forums, from the carnivore diet proponents, and my own experience attempting the carnivore diet.

Carnivore Adaptation

One of the possible reasons someone may experience an upset stomach is due to the adaptation period of the carnivore diet, which can last one week or sometimes multiple months.

From what I hear, it just depends on your body and how quickly it adapts.

Suppose you are not as familiar with the adaption period. In that case, it is basically when your body adapts from eating a high-carb, high-sugar, and plant-based diet to one that is low to zero carb with minimal plant matter…plus salt and potentially supplements (if needed).

This potentially means that your digestive system, microbiome, and inner biochemical workings transform.

You go from digesting carbs for energy to digesting fat for energy, and in the process, your body potentially produces more ketones.

Metaphorically speaking, think of switching from an unleaded engine running on unleaded fuel to a diesel engine running on diesel fuel.

If you want a more comprehensive list of side effects, check out this post, “Side Effects From a Carnivore Diet | What to Watch For.”

Upset Stomach and Diarrhea

This one seems to be pretty common, as when I am in forums and Facebook groups, I see many people posting about it.

Sign up for The World Carnivore Tribe, it’s a great group with plenty of carnivores ready to discuss anything, plus it’s motivating to see the transformations taking place.

Many carnivore proponents like Dr. Shawn Baker say diarrhea could be due to the adaption period and possibly the introduction of a fattier all-meat diet.

He explains that your microbiome is adjusting from bacteria that eat fiber to bacteria that thrive on meat.

Until you are adapted, you may have malabsorption issues in which you cannot properly digest the fatty meat, and in turn, you get the runs.

The more technical term is “steatorrhea.”

I ran into this problem multiple times, and even today, if I am doing a carnivore diet/elimination diet, I get the runs. For me, it is usually when I add too much beef tallow to my meat.

In fact, it’s happened a few times when my mind tells me to increase my fat intake and add a little more tallow, but sometimes that “a little more” is just too much. It’s a balancing act, and over time, you should be able to figure it out.

Another cause that I heard may cause problems is your pancreas and gallbladder may be caught off guard.

What I mean is that you are probably eating way more fat, and they just aren’t ready to handle it. They may be out of shape!

Your body may not be producing a sufficient amount of bile or lipase, which can potentially result in disaster pants.

Some people recommend a lipase or ox bile supplement. People in the keto and paleo communities seem to be using these.

• Integrative Therapeutics – Lipase Concentrate-HP – Fat Digestion* Enzyme – Keto and Paleo Friendly – Ideal for Diet High in Fat – Vegan – Vegetable Capsules
• Dr. Berg Gallbladder Formula Extra Strength – Made w/Purified Bile Salts & Ox Bile Digestive Enzymes

Another word of caution is eating heavy amounts of tallow or fatty cuts too close to your bedtime.

I find it more challenging to get a good night’s rest, and sometimes I even woke up in the middle of the night having to dash to the toilet quickly. That part sucks!

What About Constipation?

I’ve heard of people getting constipated on the carnivore diet as well, but according to Dr. Shawn Baker, this is rarer than the diarrhea symptoms.

Some people confuse constipation with going to the bathroom less frequently, which is a good symptom of carnivore.

Because an all-meat diet doesn’t contain fiber or hard-to-digest materials, you poop less.

Some people think they are constipated when in fact, most of the meat matter is absorbed by your body and used for energy.

However, some people get constipated, and I have heard that could be from dehydration, electrolyte issues, or insufficient fat.

Once again, a certain amount of balancing is at play. Dr. Baker recommends adding electrolytes to your diet, increasing water, and possibly adding more fat.

Magnesium

My go-to for any constipation problems is usually magnesium. Right now, this is my favorite brand:

• Natural Vitality Calm, Magnesium Citrate Supplement, Anti-Stress Drink Mix Powder, Unflavored – 16 Ounce

Electrolytes

My favorite electrolyte powder is from Redmond Real Salt, based out of Utah. They make an incredible Electrolyte mix named Re/Lyte.

There is a strict carnivore diet version without added flavors or stevia called Raw. Another cool thing is they offer our readers a 15% discount; use this link or type WILD at checkout.

• Redmond Re/Lyte
• Redmond Real Salt

Here is a breakdown of their Re/Lyte electrolyte mix per serving. 

• 1000mg of Sodium
• 500mg of Potassium
• 1585mg of Chloride
• 75mg of Calcium
• 60mg of Magnesium

If the fiber and constipation thing is blowing your mind and you want more entertainment, check out this post.

• Do You Need Fiber on the Carnivore Diet?
• Does the Carnivore Diet Cause Constipation?

If you have real constipation and pain, you should seek medical attention.

The Heartburn, GERD, Acid Reflux Issues

Dr. Baker says some of these problems could be fat intake related. Many people have a hard time digesting meat and fat, which could be due to lower levels of acid in the stomach.

However, many people have seen improved results over time and even cleared up the problem completely.

There are a few testimonials at Revero that show people having great results from the carnivore diet and clearing up these types of issues.

Dr. Baker and other carnivore people have recommended a few remedies. He says it’s possible your not producing enough stomach acid; he recommends temporarily adding HCI Betaine before your meals. Here is one that seems to be common in the community.

• Source Naturals – Betaine HCl Hydrochloric Acid Source 650 mg

I read that taking HCI with an anti-inflammatory medication can increase your chances of getting ulcers. So beware and consult with your doctor!

Another suggestion I heard is reducing or not drinking water before or during meals, as this may impact the acid in your stomach.

It’s a chemistry 101 theory where if you add water, you may dilute the acid. Reduced acidity may be hampering your digestion abilities.

A lack of salt could also enhance your problems. Be sure to add a good amount of salt to your meals. It’s probably best to buy your salt in bulk, too, as you will go through a lot.

Check out the 10 lb salt bucket from Redmond Real Salt, which is the economical way to go.

• Redmond Real Salt

If you are interested in learning more about salt, check out this post; I believe you will be surprised.

• Do You Need More Salt on a Carnivore Diet?

In Dr. Baker’s book, “The Carnivore Diet,” he mentions that people without gallbladders can still do well.

People without gallbladders still produce bile in the liver; the common bile duct expands and stores bile as a temporary solution.

He also says that people without gallbladders use lipase and bile supplements at the beginning, limit their fat intake, and/or eat smaller portions more frequently.

If you want a comprehensive and informative take on the Carnivore Diet, I suggest Dr. Baker’s book, “The Carnivore Diet.” He goes over almost everything related to this way of eating.

After The Carnivore Diet Issues

Not everything is peaches and cream; we are all different and respond differently.

I was on a keto diet forum, and one man mentioned that he was a strict carnivore for 60 days and then tried to eat a non-meat food item. He ended up getting sick and had to go to the ER.

Many people were speculating that this was because his body was now unable to digest the fiber as his microbiome switched to meat-eating bacteria.

Other people said he was always sensitive to his food, but now that he was carnivore-adapted, it increased his sensitivity.

He isn’t the only person to report similar situations. Some people that go carnivore over time get upset stomachs when they try to eat a salad or some leafy green.

Take Aways

Some people experience upset stomachs, bloating, belching, and overall discomfort during the initial stages of the carnivore diet. It seems that the body adjusts and returns to normal over time.

Some functional medicine doctors, practitioners, and writers within the community advise a few over-the-counter supplements to help remedy the issues. Those usually being:

1. Lipase
2. Ox Bile
3. Electrolytes
4. Increase Salt Intake

Personally, I never had that problem, at least not yet. I go on carnivore diets or strict elimination diets a few times per year but have yet to have a problem digesting non-meat food after.

My takeaway is that we are all different and have various problems. Some people can find relief with a carnivore diet, and others not as much.

Carnivore Discounts

• Redmond Real Salt and Re-Lyte Electrolyte Mix (15% Discount)
• White OakPastures Regenerative Farmed Meat (10% Discount)
• Carnivore Crisps (10% Discount)
• Live Water Glass Bottled Spring Water (11% Discount)

Disclaimer: I’m not a doctor. Consult with and ask your doctor about any diet or medical-related questions. No information on this site should be used to diagnose, treat, prevent, or cure any disease or condition.