How I Overcame 20 Years of Bloating with Carnivore
My Journey to Lasting Digestive Relief
For two decades, she struggled with daily bloating that made simple tasks uncomfortable and left her searching for relief. After experimenting with various diets and remedies with little success, she decided to follow a strict carnivore diet and was surprised by the impact it had on her quality of life. Switching to a carnivore diet dramatically reduced her bloating, leading to noticeable and lasting life-changing benefits.
Readers curious about digestive health will find her experience relevant, especially if other diets and solutions have failed. By sharing her journey, she hopes to offer clear, honest insights for anyone considering a carnivore approach to address persistent bloating.
My History With Chronic Bloating
For two decades, the daily reality was shaped by digestive problems and ongoing abdominal discomfort. Attempts to find lasting relief included many approaches, with few consistently helpful results and frequent frustration.
Living With Persistent Abdominal Discomfort
She first noticed bloating in her early twenties. The sensation often started after meals with visible swelling and pressure that could last for hours.
Abdominal discomfort was not limited to bloating. Symptoms included sharp gas pains, unpredictable bowel habits, and a near-constant feeling of fullness. Large social events and travel became stressful, with worries about finding bathrooms or managing sudden discomfort in public.
Some days, the severity mimicked irritable bowel syndrome (IBS), though no formal diagnosis was given. The unpredictable nature impacted her confidence and energy levels.
Unsuccessful Remedies And Common Misconceptions
Over the years, she tried a variety of popular remedies. Over-the-counter antacids, probiotics, and herbal teas often provided little benefit for her chronic bloating and gas.
A common misconception was that eating more fiber would solve all digestive issues. For her, increasing fiber intake sometimes made symptoms worse, causing more discomfort and occasional cramping.
She also explored elimination diets, lactose-free products, and various natural supplements. Advice from friends and online forums urged her to avoid certain foods, but none brought sustainable relief. The persistent search for a solution led to disappointment and skepticism about new dietary claims.
Discovering The Carnivore Diet
Exploring strict animal-based nutrition offered a new approach after years of unresolved digestive distress. Adapting to a diet focused solely on meat and animal products raised essential considerations for diet transition and medical oversight.
Transitioning From Other Diets
Adopting the carnivore diet often comes after trying various low-carb and keto diets. Many people seek relief from ongoing symptoms like bloating or IBS when previous dietary changes, such as removing grains or processed foods, don’t resolve gut issues.
A common route is shifting from a standard or low-carb diet to an animal-food-only approach. This transition typically means removing all plant foods, including fruits and vegetables, and focusing on meat, eggs, fish, and perhaps dairy. Some experience rapid changes in digestion, while for others, adaptation takes time.
Key steps include gradually reducing non-animal foods and monitoring the body’s responses. Hydration and adequate salt become important, as carbohydrate reduction can affect fluid balance. Tracking common symptoms—such as bloating or energy shifts—helps individuals evaluate progress and make necessary dietary tweaks.
Typical foods consumed in early carnivore transitions:
Primary Foods Examples Beef Steaks, ground beef, roast Fish Salmon, sardines Eggs Chicken eggs, duck eggs Other meats Pork, lamb, poultry Dairy (optional) Cheese, butter
The Role Of Healthcare Professionals
Consulting a healthcare provider before starting a carnivore diet is strongly recommended, especially for those with longstanding health problems. A healthcare professional can order baseline blood tests, discuss potential risks, and identify nutrient deficiencies.
Medical monitoring during the diet transition helps track changes in cholesterol, kidney function, and vitamin levels. Those with pre-existing conditions, such as metabolic syndrome or digestive diseases, benefit from tailored advice and ongoing support.
Professionals may suggest specific supplements for individuals at risk of deficiency, such as vitamin D or omega-3s if seafood intake is low. Regular check-ins with the provider enable early identification of any issues and individualized adjustment of the carnivore plan.
Important aspects healthcare providers monitor:
Electrolyte and mineral status
Digestive symptoms
Blood markers (lipids, inflammation)
Bone density over time
Body fat composition
Working closely with a knowledgeable provider adds a layer of safety throughout the dietary transition.
Understanding The Link Between Diet And Bloating
Diet directly impacts digestive comfort, and the development of bloating can result from certain foods, nutrient types, or dietary changes. Key factors include the contents of each meal, fiber levels, and the health of the gut microbiome.
How Different Foods Impact Digestion
Different foods can affect the digestive system in distinct ways. Foods high in carbohydrates—especially those containing certain sugars, starches, or sugar alcohols—often cause increased gas production, leading to bloating or gassiness as the gut bacteria ferment them.
High-fat foods may slow digestion and cause discomfort for some people. Protein-heavy diets like the carnivore diet typically contain few indigestible components, which may reduce gassy symptoms for some but can trigger bloating during the transition if the digestive system is not accustomed.
Fermented foods, which contain living probiotics, can sometimes help regulate digestion but may also cause temporary bloating if the gut is adjusting. Tracking reactions to specific foods helps identify triggers and reduces discomfort.
Role Of Fiber And Lack Of Fiber
Fiber—especially insoluble types found in plant foods—acts as a bulking agent. People switching to a carnivore diet often consume little to no fiber, which can change bowel habits significantly. This lack of fiber can sometimes lead to constipation, making abdominal bloating more pronounced.
On the other hand, some experience less bloating without fiber, particularly if they were sensitive to fermentable fibers like those in beans or certain vegetables. It's important to understand that everyone's gut tolerates fiber differently.
Table: Potential Effects of Fiber Intake
Fiber Intake Bloating Common Issues High ↑ Gas, diarrhea, gassy Low/None ↓/↑ Constipation, hard stool, possible initial bloating during transition
Effect On Gut Microbiome
The gut microbiome is a complex ecosystem of bacteria that aid digestion and regulate inflammation. Diets rich in various fibers usually promote a diverse and active microbiome, which produces beneficial substances like short-chain fatty acids.
A lack of dietary fiber—often seen in strict carnivore diets—may reduce probiotic diversity. This change can alter digestion patterns, with effects ranging from fewer gassy symptoms to possible digestive issues like constipation or new sensitivities.
Some studies (e.g., David et al., 2014) have shown that drastic shifts in diet can change the gut microbiome in just a few days. While some individuals report less bloating with fewer fermentable foods, the long-term health impacts of a less diverse microbiome are still being studied.
Core Foods Of The Carnivore Diet
The carnivore diet is built around animal foods as the main source of nutrition. This approach focuses on meats, selected animal products, eggs, and fatty fish, each providing specific nutrients that can help reduce digestive problems, including bloating.
Meats And Animal Products
Fresh meat is at the heart of the carnivore diet. Many find that cuts like ribeye, ground beef, and steak are not only satisfying but also supply high-quality protein and essential fats. Ribeye is often favored for its optimal fat-to-protein ratio, which many find more satiating.
Including both lean meats (such as sirloin or tenderloin) and fattier cuts can help balance energy and nutrient intake. Organ meats, such as liver, offer a dense supply of vitamins like vitamin A, B12, and important minerals including iron and zinc.
Some use a variety of animal products—like bone marrow, tallow, and bone broth—because they supply collagen and other nutrients. Those items may support gut health and help with digestive comfort.
Meat Type Example Cuts Key Nutrients Fatty Beef Ribeye, short ribs Fat, protein, B vitamins Lean Beef Sirloin, eye of round Protein, iron Organ Meats Liver, kidney Vitamins A, B12, zinc Other Lamb, pork, marrow bones Varies
Eggs And Dairy Considerations
Eggs are a common inclusion in carnivore diets. They provide a complete amino acid profile, choline, and fat-soluble vitamins. Many find eggs easy to digest and versatile for meal prep.
Dairy, although allowed by some, requires careful consideration. Butter and heavy cream are often tolerated better because they are low in lactose. However, some individuals may experience digestive discomfort from milk, cheese, or yogurt due to lactose or casein intolerance.
Those who tolerate dairy may benefit from its calcium, vitamin K2, and additional fats, especially for increasing calorie intake without adding plant foods. Still, it’s often recommended to eliminate dairy initially and reintroduce it later to assess tolerance.
Commonly Used Dairy and Egg Products:
Pasture-raised eggs
Butter (salted or unsalted)
Heavy cream
Hard cheeses (for those without intolerance)
Fish And Salmon
Fish, especially fatty varieties like salmon, play a significant role in a balanced carnivore approach. Salmon is highly valued for its omega-3 fatty acids, which support heart and brain health.
Other fish, including sardines and mackerel, are also good choices due to their nutrient profile. These options provide vitamin D, selenium, and are generally easy to digest.
Including a variety of fish ensures intake of essential fatty acids not always abundant in land animal meats. For those managing bloating, fish can be a lighter protein option that is less likely to cause digestive discomfort. Grilled, baked, or poached preparations retain nutrient value and minimize the use of added ingredients.
Essential Supplements And Liquids
Staying healthy on a carnivore diet involves more than just eating animal products. The right supplements and liquids help address common issues like dehydration and electrolyte imbalances.
Bone Broth And Hydration
Bone broth is a staple for many who follow a carnivore diet. It is rich in collagen, gelatin, minerals, and amino acids. Drinking bone broth regularly supports gut health and can help soothe an irritated stomach.
Hydration is also critical, especially when carbohydrates are heavily restricted. Since the body stores less water without carbs, drinking water and broth throughout the day helps prevent dehydration. Bone broth provides both fluid and electrolytes, making it superior to plain water in this context.
A typical daily plan includes one or two cups of homemade or high-quality, unsalted bone broth. Some choose to make broth from beef, chicken, or fish bones. This provides not just hydration but essential nutrients like sodium, potassium, and some trace minerals.
Electrolytes And Magnesium
Electrolyte imbalances may happen when switching to or maintaining a carnivore diet, leading to symptoms like fatigue, headache, or muscle cramps. Essential electrolytes include sodium, potassium, and magnesium.
Salt (sodium chloride) is necessary and often needs to be added more liberally to meals. Potassium may be less abundant in a meat-only diet, so some choose potassium supplements, especially if experiencing muscle cramps or fatigue.
Magnesium deserves special attention, as it is not found in large amounts in animal foods. Supplementing with magnesium can support muscle function and help reduce issues like cramps and restless legs. Some people prefer magnesium glycinate or citrate due to better absorption.
Summary Table:
Supplement Key Benefits Typical Sources Bone Broth Hydration, gut support Broth from beef/chicken bones Sodium (Salt) Fluid balance, nerve health Table salt, sea salt Potassium Muscle function Supplements, organ meats Magnesium Cramp reduction Supplements
My Adaptation Period
During the first weeks on the carnivore diet, she noticed her digestive system reacted in unexpected ways. Her body had to adjust to new types of food, shifts in bile production, and the absence of fiber, which presented distinct digestive problems.
Managing Initial Digestive Issues
She experienced a range of adaptation symptoms as her diet changed from mixed to entirely animal-based foods. One of the first challenges was increased bloating, even though she was seeking to reduce it. This was accompanied by stomach pains and occasional nausea, which sometimes made it hard to eat larger meals.
Key factors included her body producing more bile to digest the higher fat intake. The lack of carbs and plant fiber initially slowed her gut’s transit time. Simple choices, such as prioritizing ground beef and eggs, helped because they are easier to break down.
She found it was important to eat slowly, chew thoroughly, and not overwhelm her system with heavy cuts at once. Drinking plenty of water, adding a bit more salt to meals, and spacing meals out during the day also supported her digestive adjustment.
Addressing Constipation And Diarrhea
She faced alternating episodes of constipation and diarrhea in the first 2-4 weeks. Her body was adjusting to increased protein, higher fat, and far less dietary fiber, which directly influenced bowel movements.
For constipation, she found that eating fattier cuts of meat and making sure to stay well-hydrated made a difference. She avoided relying on supplements or fiber powders, trusting her digestive system to adapt naturally. Tracking her meals in a table helped identify which foods caused more digestive trouble:
Food Result Ribeye Well-tolerated Eggs Easy to digest Pork Greasy, mild issues Hard cheeses Increased bloating
During periods of diarrhea, she reduced rendered fats like butter and tallow, as excess fats sometimes worsened loose stools. Each digestive issue was addressed with simple adjustments, allowing her gut to adapt over time.
Life-Changing Results After 20 Years
Switching to a carnivore diet led to significant improvements in daily comfort and well-being. Decades of managing digestive problems and fatigue were replaced with noticeable, measurable gains.
Resolution Of Bloating And Digestive Problems
Bloating had been a persistent problem for years, often causing discomfort after almost every meal. By eliminating all plant foods and focusing on animal-based nutrition, bloating began to subside within the first few weeks. Meals became predictable, with no episodes of abdominal swelling or post-meal pain.
Digestive issues such as irregular bowel movements, gas, and cramping also decreased dramatically. Foods commonly linked to irritation—such as grains, legumes, and certain vegetables—were no longer part of the diet, reducing gut inflammation. This predictable digestion led to less anxiety around eating and more enjoyment of food.
Common Benefits Experienced
Symptom Before Carnivore After Starting Carnivore Persistent bloating Daily Rare/None Stomach pain Frequent Minimal Irregularity Common Mostly regular
Additional Health Improvements
Beyond digestive relief, the carnivore diet brought several other life-changing benefits. Noticeable weight loss occurred within a few months, without the need to track calories or restrict portions. Clothes fit better, energy stayed more stable throughout the day, and afternoon fatigue became infrequent.
Joint pain and chronic inflammation—both of which had become regular issues—started to diminish. Sleep quality improved as well, resulting in more restful nights and easier mornings. By simplifying food choices and sticking to nutrient-rich animal products, there was less temptation to snack, leading to better appetite control and fewer cravings.
Key Takeaways And Final Thoughts
Switching to a carnivore diet was a major change for someone who experienced bloating for over 20 years. The process highlighted the importance of closely observing individual reactions to different foods.
Notable improvements in bloating became apparent within weeks. Many find that eliminating plant-based foods, especially those high in fiber, can reduce their digestive discomfort.
A simple table summarizes potential impacts:
Aspect Before Carnivore After Carnivore Bloating Frequency Daily Rare Energy Levels Fluctuating Stable Digestion Slow, uncomfortable Much improved
Working with a healthcare professional was essential throughout the transition. Ongoing support and lab monitoring helped address nutrient concerns and track health changes.
The carnivore diet may not work for everyone, and adjusting takes patience. Staying open to medical advice and making evidence-based changes is key. For many with chronic bloating, individual experimentation under professional guidance can yield meaningful results.
Key suggestions:
Listen to your body.
Keep communication open with your healthcare provider.
Track progress and symptoms regularly.
