Does the Carnivore Diet Involve Dairy?

December 10, 2025 •

4 min read

Approximately 65% of the global adult population has a reduced ability to digest lactose after infancy, a crucial factor when considering the carnivore diet and dairy. The inclusion of dairy is a point of contention within the carnivore community, with some followers consuming certain types while others eliminate it completely. This guide explores the varying approaches, considerations, and consequences of including dairy on this restrictive animal-based plan.

Quick Summary

The carnivore diet's stance on dairy is nuanced; while some individuals incorporate low-lactose products like butter and hard cheeses, others avoid it due to lactose content, casein sensitivity, and autoimmune concerns. Personal tolerance and dietary goals heavily influence whether dairy is included or excluded from the diet.

Key Points

Dairy is not universally included: The carnivore diet's stance on dairy is flexible; some followers include it, while others adhere to a stricter, dairy-free approach.
Low-lactose options are more accepted: Butter, ghee, and aged hard cheeses are often consumed due to their minimal lactose and casein content, which minimizes digestive issues.
Lactose and casein can be problematic: The carbohydrate (lactose) and protein (casein) in dairy can cause digestive issues, inflammation, and potential weight stalls for sensitive individuals.
A 'Lion Diet' starts without dairy: To identify sensitivities, some start with a 'Lion Diet' (ruminant meat, salt, water only) and reintroduce dairy later.
Individual tolerance is key: Your body's unique reaction to dairy is the most important factor in deciding whether to include it or not. Listen to your body and adjust as needed.
Raw vs. pasteurized debate exists: Some dairy proponents suggest raw, unpasteurized dairy might be more digestible and nutrient-dense, while health authorities warn of pathogen risks.
A2 dairy may be easier to digest: Dairy from A2 cows, goats, or sheep contains a different casein protein that some people with sensitivities find less inflammatory.
High-carb dairy is generally avoided: Milk, yogurt, and soft cheeses are typically excluded by strict carnivores due to their higher carbohydrate (lactose) content, which can disrupt ketosis.

The Carnivore Diet: Defining the Fundamentals

At its core, the carnivore diet is an elimination-style eating plan centered exclusively on animal products. This means all plant-based foods, including fruits, vegetables, grains, nuts, and seeds, are removed. The primary focus is on meat, fish, and eggs, but the inclusion of dairy products is where interpretations diverge. Because different dairy products have varying levels of lactose (milk sugar) and protein (casein), the answer to "does the carnivore diet involve dairy?" is not a simple 'yes' or 'no' but depends on the individual's specific approach and tolerance.

Why the Dairy Debate Exists

The core principles driving the carnivore diet's restriction of dairy stem from two main components: lactose and casein.

Lactose: The Carb in Dairy

Lactose is the primary carbohydrate found in milk and milk products. For strict or 'zero-carb' carnivore followers, this sugar content is a direct violation of the diet's principles. Even a single glass of milk can contain a significant amount of carbs, which can disrupt the body's state of ketosis—a metabolic state many carnivore dieters aim for. For those with lactose intolerance, consuming dairy leads to digestive distress, bloating, and other uncomfortable symptoms, further solidifying the choice to exclude it.

Casein: The Problematic Protein

Beyond lactose, milk contains various proteins, including casein. Some individuals experience an inflammatory response or other sensitivities to casein, particularly the A1 beta-casein found in most modern cow's milk. This can contribute to digestive issues and other health problems, which the carnivore diet is often used to address. In contrast, some dairy, like that from goats, sheep, or specific A2 cows, contains only the A2 beta-casein, which some find easier to digest.

A Comparison of Dairy Products on the Carnivore Diet

For those considering incorporating dairy, understanding the differences in macronutrient profiles is essential. Below is a comparison of common dairy products and their suitability for different carnivore approaches.


Dairy Product	Carbohydrate Content	Casein Type	Carnivore Suitability
Milk (Whole)	High (~12g per cup)	A1/A2 mix	Generally avoided by strict carnivores due to high lactose.
Heavy Cream	Low (~2g per cup)	A1/A2 mix	Often allowed in small amounts; higher fat, lower lactose.
Butter/Ghee	Trace amounts	Minimal	Widely accepted due to negligible lactose and casein content.
Hard Cheeses	Low (e.g., Parmesan)	A1/A2 mix	Acceptable for many, as the aging process removes most lactose.
Soft Cheeses	Moderate (higher lactose)	A1/A2 mix	Usually avoided due to higher lactose content.
Yogurt (Plain)	Moderate (higher lactose)	A1/A2 mix	Avoided by most for its lactose content, though fermented products may have less.

Which Dairy Products to Consider

If you choose to include dairy, the best approach is to start with the lowest-lactose options and monitor your body's reaction. Hard cheeses like aged cheddar, Swiss, or Parmesan have most of their lactose consumed during fermentation. Butter and ghee (clarified butter) are almost pure fat, containing minimal lactose or casein, making them a staple for many on the diet. Heavy cream is another common inclusion, used in moderation for added fat and flavor.

The Elimination Phase: The Lion Diet

For those seeking to address potential sensitivities, the most cautious approach is to begin with a strict elimination phase. Known as the 'Lion Diet,' this version of carnivore involves consuming only ruminant meat, salt, and water for an initial period of 30 to 90 days. This protocol aims to eliminate all potential food sensitivities, including dairy, allowing for a clearer baseline. After the elimination period, dairy can be reintroduced slowly to see how the body responds. This method helps individuals pinpoint specific foods that may be causing inflammation or digestive problems.

Factors for Reintroduction

When reintroducing dairy, consider these factors:

Individual Tolerance: Pay close attention to digestive symptoms, skin flare-ups, or changes in energy. If symptoms return, that dairy product may be a trigger.
Dietary Goals: If your primary goal is zero carbs or weight loss, dairy's potential to stall progress might make it a poor fit.
Source and Quality: Opting for high-quality, grass-fed dairy can be important for some individuals, with raw milk proponents believing it contains beneficial enzymes destroyed by pasteurization.

A Word of Caution

While some find that dairy can be a nourishing addition, it is not without its risks. High consumption of fatty dairy products, especially in processed forms, can increase saturated fat intake, potentially raising cholesterol levels. Furthermore, the restrictive nature of the carnivore diet, even with dairy included, raises concerns from many nutrition experts about micronutrient deficiencies, particularly of nutrients like Vitamin C, often associated with plant foods. It is always recommended to consult a healthcare professional before starting any highly restrictive dietary regimen. The best approach is to listen to your body and adjust your diet based on your unique needs and responses.

Conclusion: A Personalized Answer to the Dairy Question

The question of whether the carnivore diet involves dairy ultimately has a personalized answer. For some, low-lactose options like butter and hard cheese are a regular part of the diet, providing fat and variety without issue. For others, a strict 'Lion Diet' with no dairy at all is the key to managing sensitivities and achieving their health goals. By understanding the roles of lactose and casein and carefully testing your personal tolerance, you can decide if and what kind of dairy fits into your carnivore journey. There is no one-size-fits-all rule, only guidelines to help you navigate this low-carb, animal-based lifestyle.

Frequently Asked Questions

Yes, some people on the carnivore diet eat cheese, particularly hard, aged cheeses like Parmesan and aged cheddar, because the aging process significantly reduces their lactose content. However, those with casein sensitivity or strict zero-carb goals may still avoid it.

Heavy cream is a common inclusion for many carnivore dieters. It is low in carbohydrates and high in fat, aligning with the diet's focus on high-fat consumption. It is typically used in moderation.

Some carnivores avoid all dairy to eliminate potential triggers for inflammation and digestive issues related to lactose and casein proteins. This is especially common for those using the diet to address autoimmune conditions or severe food sensitivities.

No, milk is generally not allowed on a strict carnivore diet due to its high lactose (milk sugar) content, which adds carbohydrates that proponents of a zero-carb approach want to avoid. Alternatives like heavy cream or butter are preferred.

Yes, butter and ghee are widely accepted on the carnivore diet. They are composed almost entirely of fat, with negligible amounts of lactose and casein, making them a safe and popular choice for adding flavor and fat.

The 'Lion Diet' is a type of strict elimination diet that includes only ruminant meat, salt, and water. This completely excludes all dairy to help identify and address potential sensitivities.

If you experience digestive issues with milk, you may be lactose intolerant or sensitive to casein. Try sticking to low-lactose options like hard cheeses or butter, or eliminate dairy entirely to see if symptoms improve. Dairy-free alternatives like tallow and lard are also available.

Yes, if cow's milk dairy causes issues, some people explore other animal milks. For example, A2 milk from specific cow breeds or milk from goats and sheep contain a different type of casein protein that may be easier to digest for some individuals.