Can I eat vegetables on an animal-based diet? Your Guide to Nutrient Inclusion

November 12, 2025 •

4 min read

While a strict carnivore diet excludes all plant foods, more flexible, and popular, animal-based diet variations can and do include certain vegetables. The key lies in understanding the difference between the two approaches and which vegetables are best suited for the more flexible model. This guide will help you understand how you can eat vegetables on an animal-based diet without compromising your dietary principles. It is crucial to remember that this article is for informational purposes only and does not constitute medical advice.

Quick Summary

A strict carnivore diet eliminates all plant foods, but a more flexible animal-based approach permits select, low-antinutrient vegetables. The inclusion of certain plants, particularly those with less plant defense compounds, can enhance nutrient diversity and dietary flexibility for some individuals.

Key Points

Animal-Based vs. Carnivore: A strict carnivore diet forbids all vegetables, while a more flexible animal-based diet allows for low-antinutrient vegetables.
Choose Low-Antinutrient Vegetables: Focus on vegetables with fewer plant defense compounds like lectins and oxalates, such as cruciferous veggies, mushrooms, and leafy greens.
Gradual Reintroduction is Key: If transitioning from strict carnivore, add vegetables slowly, one at a time, to gauge your personal tolerance and minimize digestive upset.
Inclusion for Nutrients and Fiber: Incorporating vegetables can add beneficial fiber, antioxidants, and a wider range of micronutrients that are not present in animal products alone.
Cook Your Vegetables: Cooking vegetables can help break down some of the plant compounds, making them easier to digest for those with sensitivities.
Consider Your Individual Health: A personalized approach is best, and consulting a healthcare professional is wise before making major dietary changes, especially if you have pre-existing health conditions.

Understanding the Core Principles: Animal-Based vs. Carnivore

When asking, "Can I eat vegetables on an animal-based diet?" it is essential to distinguish between the two prominent versions of this dietary framework: the strict carnivore diet and the more inclusive animal-based diet. While the names are sometimes used interchangeably, their rules regarding plant consumption differ significantly.

The Strict Carnivore Diet

This is the most restrictive version, allowing only animal products like meat, fish, eggs, and certain dairy. Proponents of this diet, like Dr. Shawn Baker, believe that all plant matter should be eliminated to avoid plant toxins, lectins, oxalates, and phytates, which they claim cause inflammation and other health issues. Therefore, on a strict carnivore diet, the answer is a clear no—you cannot eat vegetables. The focus is on a zero-carb approach, deriving all nutrition from animal sources, including fatty cuts and organ meats to provide essential micronutrients like vitamin C.

The Flexible Animal-Based Diet

The animal-based diet, popularized by Dr. Paul Saladino, offers a less restrictive approach. This version prioritizes high-quality animal foods but permits the inclusion of select, low-antinutrient plant foods. The rationale is that while high levels of plant defense chemicals can be problematic for some, the body can tolerate smaller amounts from specific plants that are less toxic. This approach aims to provide a wider range of nutrients, including those not as readily available in animal products, while still avoiding highly processed foods and refined sugars.

Which Vegetables are Suitable for an Animal-Based Diet?

For those following the more flexible animal-based diet, the key is to choose vegetables that are lower in defense compounds like lectins and oxalates. Focusing on non-starchy, low-carb options is a common strategy. Here is a list of vegetables often included:

Cruciferous Vegetables: Asparagus, broccoli, cabbage, and cauliflower are frequently cited as acceptable choices due to their nutrient density and lower antinutrient levels compared to other plants.
Leafy Greens: Spinach and kale are sometimes included, although some followers may limit intake if sensitive to oxalates.
Mushrooms: A unique food source, mushrooms can be a great addition.
Soft Vegetables: Zucchini and squash are also common additions.
Root Vegetables (in moderation): Some people include well-cooked, low-toxin roots like sweet potatoes.

The Role of Fiber and Nutrients

One of the main criticisms of a strict carnivore diet is the complete elimination of fiber, which can lead to digestive issues like constipation for some. By contrast, including select vegetables in an animal-based diet reintroduces some dietary fiber, which can support gut health and regularity.

Comparison of Animal-Based vs. Strict Carnivore


Feature	Animal-Based Diet	Strict Carnivore Diet
Plant Foods	Select, low-antinutrient fruits and vegetables included	All plant foods are excluded
Primary Calorie Source	Primarily animal products	Exclusively animal products
Carbohydrate Level	Very low to low, from fruit/veg/honey	Near zero carbs
Nutrient Sourcing	Animals + select plant foods	Exclusively from animal products, emphasizing organs
Flexibility	More flexible and sustainable for some	Very restrictive, difficult for some to maintain
Fiber Intake	Limited, but present	Zero fiber

Potential Benefits and Risks of Adding Vegetables

Adding vegetables back into an animal-based diet offers several potential benefits. It can help diversify your micronutrient intake, providing vitamins, minerals, and antioxidants not found in animal products. It may also aid in digestion and gut health due to the reintroduction of fiber. This increased variety can also make the diet more sustainable and enjoyable long-term for some individuals, preventing feelings of restriction that often lead to quitting.

However, for those with severe sensitivities to plant compounds, even small amounts of vegetables could trigger negative symptoms. Furthermore, incorporating higher-carb plants can disrupt the metabolic state of ketosis, which is a goal for some on a carnivore-adjacent diet. It is always wise to reintroduce foods slowly and mindfully, paying close attention to your body's response, and consulting with a healthcare professional before making significant dietary changes.

How to Introduce Vegetables Safely

If you have been on a strict carnivore diet and want to experiment with adding vegetables, a gradual approach is recommended. Start with small quantities of a single, well-cooked, low-antinutrient vegetable and monitor your body's reaction. Cooked vegetables are often better tolerated than raw ones, as heat can break down some plant compounds. Observe for any digestive distress, skin changes, or other negative symptoms before adding another variety. This slow and methodical process allows you to identify your individual tolerance levels and build a more personalized animal-based diet. A resource on reintroducing foods after an elimination diet can be a helpful guide.

Conclusion: Finding Your Personal Animal-Based Path

The question of whether you can eat vegetables on an animal-based diet has a nuanced answer. While a strict carnivore diet dictates complete plant avoidance, a more flexible and increasingly popular animal-based approach does permit the strategic inclusion of low-antinutrient vegetables. For individuals without severe plant sensitivities, this flexibility can provide a wider array of vitamins, minerals, and fiber, potentially enhancing both nutrient intake and long-term adherence. Ultimately, the best path forward involves listening to your body, understanding the subtle differences between these diet variations, and making informed choices that align with your health goals.

https://www.health.harvard.edu/nutrition/what-is-the-carnivore-diet

Frequently Asked Questions

A carnivore diet is a highly restrictive diet that excludes all plant foods, consuming only meat, fish, eggs, and some dairy. An animal-based diet is a more flexible version that prioritizes animal products but permits select, low-antinutrient plant foods, such as certain fruits and vegetables.

On a flexible animal-based diet, low-antinutrient vegetables like asparagus, broccoli, cauliflower, cabbage, and spinach are often included. These are generally considered easier to digest and less likely to cause issues for people following this dietary approach.

Strict carnivore diets eliminate vegetables based on the belief that plant defense compounds like lectins, oxalates, and phytates can cause digestive issues, inflammation, and other health problems. The goal is to eliminate all potential plant toxins for optimal health.

Yes, reintroducing vegetables, especially after an extended period without fiber, can cause digestive upset like gas, bloating, or diarrhea for some individuals. A slow, gradual reintroduction is recommended to help the body adjust.

A diet without vegetables could lead to deficiencies in important nutrients primarily found in plants, including fiber, vitamin C, and certain phytonutrients. While some of these can be sourced from organ meats, it may not be sufficient for everyone.

For those with sensitivities, well-cooked vegetables are often preferred. The cooking process can help break down some of the plant defense compounds, potentially making them easier to digest and less irritating to the gut.

Yes, it is highly recommended to consult a healthcare provider or registered dietitian before making any significant changes to your diet. They can help assess your individual nutritional needs and guide you on the safest way to incorporate new foods.