Best Laxatives For A Carnivore Diet: Natural Relief

The carnivore diet is a highly restrictive diet that consists of eating only meat and animal products, excluding all other food groups such as vegetables, fruits, legumes, grains, nuts, and seeds. This diet is typically high in fat and protein and low in carbohydrates and fiber. Due to the lack of fiber in this diet, some people may experience constipation. While there is conflicting evidence on the link between fiber intake and constipation, it is generally recommended to make diet and lifestyle changes, such as increasing fiber and water intake, before considering laxatives.

There are various natural remedies and lifestyle changes that can help relieve constipation when on the carnivore diet. These include increasing water intake, adding fiber supplements, consuming digestive bitters, and drinking apple cider vinegar. In addition, ensuring adequate sleep and exercise can also help regulate bowel movements. However, if constipation persists or becomes severe, it is important to consult a doctor or healthcare professional for further advice and treatment options, such as laxatives or suppositories.

Magnesium citrate

Magnesium is an essential mineral responsible for over 300 metabolic actions in the body, including healthy gut motility and bowel movements. Magnesium citrate is a form of magnesium often taken as a supplement. It is a salt, an ionic compound, that contains positive magnesium ions and negative citrate ions. The name is ambiguous and may refer to salts with these ions in a 1:1 ratio, a 3:2 ratio, or other ratios.

Health Benefits of Magnesium Citrate

Digestion Regulation

Muscle and Nerve Support

Magnesium is needed for muscles and nerves to function properly. Magnesium ions, along with calcium and potassium ions, provide the electrical charges that cause muscles to contract and that allow nerves to send electrical signals throughout the body.

Precautions

Under normal conditions, excessive intake of magnesium citrate does not pose a health risk because the kidneys remove excess magnesium from the bloodstream. However, some people may experience diarrhea, nausea, and abdominal cramping when taking magnesium citrate supplements. If this occurs, it is recommended to discontinue or reduce the dosage until these symptoms disappear.

Long-term use at very high doses (such as those used for laxatives and antacids) may cause magnesium toxicity. Do not take magnesium-based laxatives or antacids for more than once per week without consulting a doctor.

The Recommended Dietary Allowance (RDA) for magnesium is 400-420 milligrams (mg) per day for adult men and 310-320 mg per day for adult women. Women who are pregnant may increase this amount to 350-360 mg per day.

A normal diet will provide most of the RDA for magnesium, so it is generally recommended to take no more than 250 mg/day as a supplement. However, higher doses may be suggested if using magnesium citrate as a laxative or antacid. In such cases, it is important to follow the label directions and not use it for more than 1 week without consulting a doctor.

As with all supplements, it is advisable to check with your doctor before adding magnesium citrate supplements to your diet.

Bulk-forming laxatives

When following a carnivore diet, it is essential to understand that this diet is devoid of plant-based foods, including fiber-rich fruits and vegetables. This absence of dietary fiber can lead to constipation, as fiber is known to aid in bowel regularity and stool formation. However, it is important to note that not everyone will experience constipation on a carnivore diet.

To address constipation on a carnivore diet, one strategy is to incorporate fiber supplements, such as psyllium husk. Psyllium husk is derived from the seeds of the Plantago ovata plant and has been shown to soften stools by absorbing water in the gut. It is important to start with small doses and gradually increase the amount while also ensuring adequate water intake.

Another way to add bulk to the diet is by including small amounts of leafy greens, such as spinach or kale, which can provide necessary fiber without significantly impacting the carnivore diet. Fatty fish like salmon, which are high in omega-3 fatty acids, can also help reduce inflammation in the digestive system, potentially easing bowel movements.

Additionally, staying properly hydrated is crucial when following a carnivore diet. The body requires more water to process a high-protein diet, so it is important to drink enough water throughout the day.

In summary, bulk-forming laxatives can be an effective way to address constipation on a carnivore diet. This can be achieved through fiber supplements, strategic inclusion of small amounts of fiber-rich plant foods, and proper hydration.

Brewer's yeast powder

Brewer's yeast is a nutritional supplement made from Saccharomyces cerevisiae, a one-celled fungus. It is a by-product of beer-making and is also used in bread-making. Brewer's yeast is rich in B vitamins, protein, and minerals.

Benefits

Brewer's yeast is considered a probiotic and is used to aid digestion. The probiotic characteristics of brewer's yeast may make it an effective way to prevent diarrhea. It has been used to treat other disorders of the digestive tract, including:

• Diarrhea caused by antibiotics
• Traveler's diarrhea
• Irritable bowel syndrome (IBS)
• Clostridium difficile colitis

The chromium in brewer's yeast may help control sugar levels for patients with type 2 diabetes by improving glucose tolerance. Brewer's yeast may also help lower "bad" cholesterol levels and raise "good" cholesterol levels.

Side Effects

The side effects of brewer's yeast are generally mild and may include excess gas, bloating, and migraine-like headaches. Brewer's yeast can interact with certain medications, including monoamine oxidase inhibitors (MAOIs) and diabetes medications, so it is important to speak with a healthcare provider before taking it.

Dosage

Brewer's yeast is available in powder, flakes, liquid, or tablet form. The average adult dosage is one to two tablespoons daily, which can be added to food or mixed with water, juice, or shakes. It is recommended to start with smaller doses and gradually increase the amount over several days or weeks.

Precautions

Brewer's yeast is generally considered safe for short-term use, but it may not be suitable for everyone. It should be avoided by those with frequent yeast infections, weakened immune systems, or certain medical conditions such as ulcerative colitis or Crohn's disease. Pregnant or breastfeeding women should also consult their healthcare provider before taking brewer's yeast.

Increase sodium intake

The carnivore diet is a meat-based diet that excludes other food groups, such as vegetables and fruits. As a result, it is typically high in fat and protein and low in carbohydrates and fibre. This may lead to constipation, especially during the transition period from a high-carb diet.

One way to alleviate constipation is to increase sodium intake. Sodium is an essential electrolyte that helps regulate nerve and muscle function, maintain fluid balance, and balance blood acidity and pressure. When following a low-carbohydrate diet, the body needs more electrolytes because insulin levels are low, which causes the kidneys to excrete more sodium. This can disrupt the balance of other electrolytes and lead to symptoms such as heart palpitations.

To increase sodium intake, it is recommended to consume between 3-7 grams of sodium per day, depending on activity level. This can be achieved by adding salt to your meals, as well as including high-sodium foods in your diet, such as bone broth and beef. However, it is important to note that salt can be addictive and overconsumption may have negative effects, such as damaging the skin and interfering with fat metabolism.

In addition to increasing sodium intake, there are other ways to alleviate constipation while on the carnivore diet. These include increasing fat intake, staying hydrated, exercising regularly, and balancing other electrolytes like magnesium and potassium.

Drink more water

Drinking more water is a simple yet effective way to promote healthy bowel movements and combat constipation, especially when transitioning to a carnivore diet. Water plays a crucial role in digestion and maintaining regular bowel function. Here are some reasons why drinking more water can be a good laxative with a carnivore diet:

Prevent Dehydration:

The carnivore diet is typically low in carbohydrates, which leads to the breakdown of glycogen stored in the muscles and liver. Glycogen is attached to water, and when this glycogen is broken down, it results in water loss through urination. This process can lead to dehydration, which in turn can make it difficult to form stools. By increasing your water intake, you can counteract this dehydration and ensure your body has enough water to support healthy bowel movements.

Promote Bowel Motility:

Water is essential for proper digestion and the formation of healthy stools. When you don't drink enough water, the colon pulls water from stools, making them harder and drier. Drinking adequate water ensures that your stools remain soft and easy to pass, promoting bowel motility and regular bowel movements.

Support Digestive Health:

Water plays a vital role in supporting the digestive system. It helps break down food, aids in the absorption of nutrients, and facilitates the movement of waste through the digestive tract. Drinking plenty of water can help keep things moving smoothly through your digestive tract, reducing the risk of constipation.

Natural Laxative Effect:

Water acts as a natural laxative by softening stools and stimulating bowel movements. When you're well-hydrated, your stools are more likely to be soft, moist, and easier to pass. This natural laxative effect of water can be especially beneficial for those on a carnivore diet, as it can help counteract the potential constipating effects of a low-fibre diet.

Aid in Transition:

Transitioning to a carnivore diet can be a significant change for your body, especially if you're coming from a high-carbohydrate diet. Increasing your water intake during this transition period can help support your digestive system as it adapts to the new way of eating. It can also help flush out toxins and support the liver and kidneys in processing the increased amount of animal protein in your diet.

Improve Overall Health:

Drinking enough water has numerous health benefits beyond just digestion. It improves energy levels, supports organ function, aids in detoxification, and promotes overall health. Staying properly hydrated can also help reduce the risk of other health issues that could contribute to constipation, such as fatigue, muscle cramps, and digestive problems.

In conclusion, drinking more water is a simple and natural way to promote healthy bowel movements and relieve constipation associated with a carnivore diet. It is important to note that individual water needs may vary, so it is always a good idea to consult with a healthcare professional to determine the appropriate water intake for your specific needs.

Frequently asked questions