Understanding the Rules: What plants can you eat on the carnivore diet?

November 9, 2025 •

4 min read

The carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods, focusing solely on animal products like meat, fish, and eggs. For those considering this regimen, a common question arises: What plants can you eat on the carnivore diet, if any?

Quick Summary

The standard carnivore diet excludes all plants, making the answer to which plants can be eaten none. However, some individuals adapt the diet to include small amounts of low-carb vegetables, berries, or specific seasonings for flavor and variety, moving toward a more modified animal-based approach.

Key Points

Strict Carnivore Excludes All Plants: The foundational principle of the carnivore diet is the complete elimination of all plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds.
Modified Versions May Include Some Plants: Some people follow a less restrictive or 'modified' carnivore diet, which may incorporate limited quantities of specific, low-carb plant foods.
Low-Carb Vegetables Are a Common Modification: Examples of low-carb vegetables sometimes included in modified versions are broccoli, spinach, cauliflower, and kale.
Berries Are Low-Sugar Fruit Exceptions: Berries, such as strawberries and blueberries, are occasionally allowed in limited amounts due to their lower sugar content and antioxidant benefits.
Avocados and Olives Fit the High-Fat Profile: These healthy fat-rich fruits are sometimes included in modified carnivore diets, aligning with the high-fat energy intake common in animal-based eating plans.
Spices and Herbs Add Flavor: Simple, carb-free seasonings like salt and pepper are typically allowed, with some modified plans also including herbs and spices for flavor enhancement.
Introduction Must Be Cautious: When adding plants back into the diet, it is important to introduce them slowly and monitor your body's reaction to identify any sensitivities.

The Fundamental Rule: Absolutely No Plants

At its core, the carnivore diet is a zero-carb, all-animal product elimination diet. Followers consume only meat, fish, eggs, and certain dairy, with the strictest version including just ruminant meat, salt, and water. This means that for anyone following the carnivore diet as it was originally conceived, the answer to the question, 'What plants can you eat on the carnivore diet?' is simple: none. The entire philosophy is built on the belief that humans thrive without plant compounds, some of which are considered 'anti-nutrients' that can cause inflammation or gut issues for some individuals.

Why are plants excluded?

Proponents of the strict carnivore diet exclude plants based on several key principles:

Elimination of plant toxins: Many plant foods contain compounds like lectins, oxalates, and phytates that can irritate the gut and interfere with nutrient absorption in sensitive individuals.
Nutrient bioavailability: Some carnivore proponents argue that nutrients in animal foods, such as iron, are more easily absorbed and utilized by the human body compared to their plant-based counterparts.
Simplification of diet: By removing all plant foods, the diet becomes incredibly simple, removing the complexity of food choices and potential irritants.
Reduced inflammation: For some, eliminating plant-based foods is linked to a reduction in inflammation, though scientific evidence for this is limited and some plant foods are known for their anti-inflammatory properties.

The Rise of Modified Carnivore and Plant Inclusion

As the diet has evolved, many individuals have found that a strictly meat-only approach is not sustainable or suitable for their lifestyle. This has led to the development of modified or 'carnivore-adjacent' diets that incorporate small amounts of specific plant foods. This approach offers some flexibility and variety while still prioritizing animal-based nutrition. It's crucial to understand that these modifications represent a departure from the traditional, purist carnivore diet.

Types of plant foods sometimes included in modified carnivore

For those who choose to deviate from the strict rules, certain plant foods are more commonly tolerated due to their lower carbohydrate content and reduced levels of potentially irritating compounds. These are typically introduced slowly to monitor the body's reaction.

Low-carb vegetables: Cruciferous and leafy green vegetables are often the first to be reintroduced due to their lower carbohydrate load. Examples include:
- Broccoli
- Cauliflower
- Spinach
- Kale
Berries: Small quantities of berries are sometimes included due to their antioxidant properties and relatively low sugar content compared to other fruits. Common choices include:
- Strawberries
- Raspberries
- Blackberries
Avocados and Olives: Often mistaken for vegetables, these fruits are high in healthy fats, which aligns with the high-fat philosophy of carnivore-adjacent eating. Avocado oil and extra virgin olive oil may also be used in cooking.
Herbs and Spices: To add flavor, some on a modified carnivore diet will use herbs and spices, such as garlic, pepper, and rosemary. The strictest versions of the diet only permit salt.

Strict Carnivore vs. Modified Carnivore: A Comparison


Feature	Strict Carnivore	Modified Carnivore (Animal-Based)
Plant Foods	None. Complete exclusion of all vegetables, fruits, grains, nuts, and seeds.	Very limited and specific inclusion of low-carb vegetables, low-sugar fruits (like berries), and herbs.
Focus	Eliminating all plant compounds, including fiber and potential irritants, to achieve health goals.	Prioritizing animal products while using select plant foods for flavor, variety, and potential nutrient boosts.
Potential Risks	Lack of fiber can cause constipation. Potential deficiencies in some micronutrients.	Risk of reintroducing problematic plant compounds for sensitive individuals if not monitored carefully.
Sustainability	Extremely restrictive and challenging to maintain long-term for many people.	Often more sustainable due to greater dietary variety, making it easier to stick with over time.

Integrating Plants Safely: A Strategy for Modified Eaters

For those interested in a modified carnivore approach, the reintroduction of plants should be approached methodically. This helps to identify any individual sensitivities or trigger foods.

Start with the mildest options: Begin with low-irritant plant foods like avocados or leafy greens. Monitor your body's reaction, paying attention to digestion, energy levels, and any other symptoms.
Introduce one food at a time: Don't add multiple new plant foods at once. This makes it easier to pinpoint which foods, if any, are causing problems.
Keep portions small: Start with very small quantities. If a particular food is tolerated well, the portion size can be slowly increased over time.
Prioritize organic and high-quality: Some proponents of animal-based diets suggest choosing organic produce to minimize exposure to pesticides and other chemicals.
Listen to your body: The core of any modified diet is paying close attention to your individual response. What works for one person may not work for another.

Conclusion: The Plant Question is Personal

The question, What plants can you eat on the carnivore diet? ultimately depends on how strictly you adhere to the diet's principles. For the purist, the answer is zero, as the core philosophy demands the complete exclusion of all plant matter. However, many have found success and sustainability in a more flexible, modified approach, carefully incorporating select low-carb and low-irritant plant foods. This moves the diet away from a strict 'carnivore' label and toward a broader 'animal-based' eating pattern. Any decision to include plants should be based on careful personal experimentation, listening to your body's signals, and understanding the potential benefits and drawbacks. Consulting with a healthcare professional or dietitian is advisable, especially for individuals with pre-existing health conditions or specific nutritional needs.

For more information on nutrition and diet, reputable sources like the National Institutes of Health offer comprehensive resources to help guide dietary choices. (Please note, this is an illustrative example of a link.)

Frequently Asked Questions

No, a strict carnivore diet does not allow any vegetables. It is an elimination diet focused exclusively on animal products.

A strict carnivore diet forbids all plants, while a modified version, sometimes called 'animal-based,' may strategically include small amounts of low-carb plant foods like leafy greens, certain berries, or herbs for variety and flavor.

Some adherents add plants for increased variety, fiber, and micronutrients, or to make the diet more sustainable long-term. Others may find they tolerate certain plant foods well and want to benefit from the added nutrients without major drawbacks.

On a strict carnivore diet, no, because they are plant-based. However, in modified versions, avocados and olives are often considered acceptable due to their high content of healthy fats.

Most carnivore adherents agree on salt, but beyond that, it depends on the strictness of the diet. Many modified followers use spices and herbs for flavor, while the most extreme purists limit intake to only salt.

The main risk is reintroducing compounds that may cause inflammation or digestive issues, which the diet aimed to eliminate. This is why careful reintroduction and monitoring are essential.

For a modified carnivore approach, reintroduce one low-carb plant food at a time in small quantities. Observe your body's reaction before adding another type of plant food.