One of the most common concerns I hear from new carnivores: "I haven't had a bowel movement in 3 days. Is this normal?"

The truth is, carnivore changes your digestion fundamentally. Less fiber means less bulk. Higher protein absorption means less waste. For some people, this means bowel movements every 2-3 days instead of daily — and that's completely normal.

But for others, it's actual constipation: hard stools, straining, discomfort, bloating. That's not normal, and it's fixable.

Here's why it happens and how to fix it.

Why Low-Fiber Doesn't Mean Constipation

The conventional advice is: "You need fiber to poop." But that's not quite right.

Fiber adds bulk to stool, which can help move things along if you're eating a high-carb, processed diet with sluggish digestion. But carnivore is different. You're eating highly bioavailable protein and fat. Your body absorbs most of it. There's simply less waste to eliminate.

Many long-term carnivores go every 2-3 days without any discomfort. They're not constipated. They just have less waste.

Constipation is when you have:

  • Hard, dry stools that require straining
  • Bloating or abdominal discomfort
  • Feeling of incomplete evacuation
  • Going 4+ days with no bowel movement and feeling uncomfortable

If you're going every 2-3 days and it's easy, you're fine. If you're straining or uncomfortable, let's fix it.

The Real Cause: Bile Production and Fat Digestion

From my experience coaching, the most common cause of carnivore constipation is inadequate bile production.

Bile is produced by your liver and stored in your gallbladder. It emulsifies fat, making it easier to digest and absorb. It also acts as a natural laxative — bile stimulates peristalsis (the muscle contractions that move stool through your intestines).

When you switch to carnivore, especially if you're eating high-fat cuts, your bile production needs to ramp up. For some people, this happens smoothly. For others (especially those with a history of low-fat dieting or gallbladder issues), bile production lags behind fat intake.

The result: undigested fat, sluggish motility, and constipation.

Signs your bile production is the issue:

  • Constipation started when you increased fat intake
  • Pale or greasy stools (when you do go)
  • Right-side upper abdominal discomfort after fatty meals
  • History of gallbladder removal or gallstones

The Fat Ratio Fix

If bile production is the issue, you have two options: temporarily reduce fat or support bile production.

Option 1: Temporarily reduce fat

Switch to leaner cuts for 2-3 weeks while your bile production catches up:

  • Sirloin instead of ribeye
  • Ground beef 85/15 instead of 80/20
  • Chicken thighs instead of pork belly

Once digestion normalizes, slowly increase fat again. Your bile production will adapt over time.

Option 2: Support bile production

  • Ox bile supplements: 500-1000mg with meals. This directly provides bile while your body ramps up production.
  • Digestive bitters: Stimulate bile flow naturally. Take 10-15 minutes before meals.
  • Intermittent fasting: Fasting periods allow your gallbladder to fully empty and reset. Try 16:8 or OMAD (one meal a day).

The Magnesium Solution

The second most common cause of carnivore constipation: inadequate magnesium.

Magnesium relaxes smooth muscle in the intestines, helping with peristalsis. It also draws water into the intestines, softening stools. When you're low in magnesium, stools become hard and motility slows.

Carnivore provides some magnesium (especially from red meat and fish), but it's often not enough, particularly during adaptation when you're losing electrolytes rapidly.

How much magnesium:

  • Start with 400mg magnesium glycinate before bed
  • If constipation persists, increase to 600mg
  • For stubborn cases, try magnesium citrate (more laxative effect) — start with 200mg and increase as needed

Magnesium also helps with sleep quality, so taking it before bed serves double duty.

The Hydration Reality Check

"Drink more water" is generic advice, but it matters here.

When you go carnivore, you lose a lot of water initially (glycogen depletion). If you're not replacing fluids adequately, your colon will pull water from stool, making it hard and difficult to pass.

But here's the nuance: you don't need to force-drink gallons of water. You need adequate sodium to retain the water you do drink.

The hydration fix:

  • Drink to thirst (don't force water)
  • Add salt to water or meals — aim for 5-7g sodium per day
  • If urine is very dark yellow, increase water intake slightly
  • If you're drinking tons of water but still dehydrated, increase salt

Proper electrolyte balance solves hydration better than chugging plain water.

The Protein-to-Fat Ratio Adjustment

Some people eat too lean on carnivore and wonder why they're constipated.

Fat is what stimulates bile production and keeps things moving. If you're eating only chicken breast and egg whites, you're not getting enough fat to trigger proper digestion.

What matters most: aim for a ratio of roughly 70-80% calories from fat, 20-30% from protein. In practice, this looks like:

  • Ribeye instead of sirloin
  • Ground beef 80/20 or 73/27 instead of 90/10
  • Add butter or tallow to leaner cuts
  • Include fatty fish like salmon or mackerel
  • Don't trim fat off steaks

If you've been eating lean and constipated, increase fat gradually. Don't jump from 50% fat to 80% overnight — your bile production needs time to catch up.

The Movement Factor

Physical activity stimulates intestinal motility. If you're sedentary, digestion slows.

You don't need intense exercise. Simple daily movement helps:

  • Walk 20-30 minutes after meals
  • Do bodyweight squats or stretching in the morning
  • Avoid sitting for hours on end

I've seen clients resolve constipation just by adding a daily walk. Movement matters.

When to Worry: Red Flags

Most carnivore constipation resolves with the strategies above. But if you're experiencing the following, get evaluated:

  • Severe abdominal pain: Sharp, persistent pain (especially right upper quadrant) could indicate gallbladder issues.
  • Blood in stool: Could be hemorrhoids from straining, but rule out other causes.
  • No bowel movement for 7+ days: Despite trying all the fixes above.
  • Sudden onset after gallbladder removal: You may need permanent bile support (ox bile supplements).

The Timeline: When Does It Resolve?

For most people, constipation is an adaptation issue that resolves within 4-6 weeks. Your bile production catches up, your gut microbiome adjusts, and motility normalizes.

If you implement the fixes above (magnesium, adequate fat, sodium, movement), you should see improvement within 3-5 days.

If constipation persists beyond 8 weeks despite trying all interventions, consider:

  • Thyroid function testing (hypothyroidism slows digestion)
  • Gallbladder ultrasound (if you suspect bile issues)
  • Working with a carnivore-friendly practitioner

The Bottom Line

Carnivore constipation usually comes down to three things: inadequate bile production, low magnesium, or too little fat.

Fix those, and most cases resolve quickly. Don't panic if you're going every 2-3 days without discomfort — that's normal on carnivore. But if you're straining, bloated, or uncomfortable, adjust fat intake, add magnesium, ensure adequate sodium, and give your body time to adapt.

Your digestion will recalibrate. Just give it the right inputs.