What Are You Allowed to Eat on the Animal-Based Diet?

November 9, 2025 •

4 min read

Recent studies suggest that unprocessed animal-sourced foods are rich in protein, essential amino acids, and micronutrients often lacking in plant-based foods. The animal-based diet centers on these nutrient-dense foods, but what are you allowed to eat on the animal-based diet and what should you avoid?

Quick Summary

This guide provides a comprehensive breakdown of the foods to include and exclude on an animal-based diet. It details the core components like meat, organs, and dairy, explains the limited inclusion of certain plant foods, and distinguishes it from the stricter carnivore diet.

Key Points

Core Foods Are Animal-Based: The diet primarily consists of meat, organ meats, fish, eggs, and sometimes dairy, with an emphasis on high-quality sourcing like grass-fed and wild-caught.
Select Plants Are Allowed: Unlike the carnivore diet, the animal-based approach permits low-toxicity plant foods, including fruits like berries, apples, and bananas, as well as raw honey.
Processed Foods are Excluded: Grains, legumes, nuts, seeds, and industrial vegetable oils are avoided, along with all heavily processed foods and refined sugars.
Emphasis on Nutrient-Density: Proponents focus on consuming nutrient-dense foods, particularly organ meats, to obtain essential vitamins like B12, iron, and zinc in bioavailable forms.
Potential for Improved Digestion: By eliminating high-fiber and anti-nutrient plant foods, some individuals report experiencing fewer digestive issues like bloating.
Requires Careful Planning: Due to its restrictive nature, potential nutrient deficiencies, particularly fiber, may occur if not managed carefully by incorporating allowed fruits.
Distinguished from Carnivore Diet: The primary difference is the allowance of select plant foods, which provides more flexibility and a slightly broader range of nutrients compared to the stricter carnivore approach.

What is the Animal-Based Diet?

The animal-based diet is an eating plan that primarily focuses on animal-derived foods while strategically including some plant-based foods, such as fruits and honey. It is often considered a less restrictive alternative to the ketogenic or carnivore diets. Proponents of this diet suggest it is more in line with ancestral eating patterns and can lead to benefits such as improved digestion, stable blood sugar, and increased satiety. A core principle of the animal-based diet is prioritizing high-quality, whole, and minimally processed foods, and proponents often emphasize grass-fed, pasture-raised, or wild-caught sources.

The diet eliminates common irritants found in plants, often referred to as anti-nutrients, including lectins, oxalates, and phytates. This approach aims to reduce potential inflammation and digestive issues associated with a heavy intake of these compounds. Unlike the carnivore diet, which excludes all plant foods, the animal-based approach allows for a controlled and selective inclusion of certain carbohydrates, making it potentially more sustainable and nutrient-diverse for some individuals.

The Allowed Foods on the Animal-Based Diet

Animal Products: The Foundation

The bulk of your diet will consist of animal-sourced foods, chosen for their high bioavailability of nutrients and complete protein profiles. Key food groups to prioritize include:

Meat and Poultry: Focus on fatty cuts and organs from ruminant animals like beef, bison, and lamb. Examples include ribeye, ground beef, and brisket. Poultry such as chicken and turkey are also included, with fattier cuts like thighs and wings being preferred. Organ meats like liver, heart, and kidney are encouraged for their high concentration of vitamins and minerals.
Fish and Seafood: Incorporate fatty, wild-caught fish rich in omega-3s, such as salmon and mackerel. Shellfish like oysters, mussels, and shrimp are also excellent nutrient-dense options.
Eggs: Pasture-raised eggs are a staple, providing a well-rounded source of protein and essential fatty acids.
Dairy (If Tolerated): For those who don't have lactose sensitivity, raw or low-lactose dairy products are included. Good options include aged cheeses, grass-fed butter, and kefir.
Animal Fats: Tallow, lard, and ghee are the preferred cooking fats.

Selected Plant Foods: Carbohydrates and Flavor

In a departure from strict carnivorous eating, the animal-based diet incorporates specific plant-based foods deemed low in anti-nutrients:

Fruit: Seasonal fruits, particularly those that are lower in fructose, are common additions. Berries, melons, apples, and bananas are frequently consumed.
Honey: Raw, local honey is often used as a carbohydrate source and natural sweetener.
Less Toxic Vegetables: Some versions of the diet allow small quantities of certain cooked or fermented vegetables, such as zucchini, squash, and avocado, as they are considered less toxic. Pickles and sauerkraut are also sometimes included.
Beverages: Water, bone broth, and coconut water are common drinks. Some individuals may include black coffee or tea if tolerated.

Foods to Avoid on an Animal-Based Diet

To maximize the benefits of this dietary approach, certain foods are typically avoided due to their high content of anti-nutrients, inflammatory compounds, or excessive processing. This includes:

Grains and Legumes: All grains (wheat, oats, rice) and legumes (beans, lentils, soy) are excluded because of anti-nutrients like lectins and phytates.
Nuts and Seeds: These are also generally avoided due to their anti-nutrient content.
Industrial Seed and Vegetable Oils: Oils such as canola, corn, and soybean are strictly avoided due to their high content of polyunsaturated fatty acids (PUFAs), which proponents claim can be inflammatory.
Processed Foods and Refined Sugars: Highly processed foods, artificial sweeteners, and refined sugars are eliminated entirely.
High-Toxicity Plants: Many vegetables, especially leafy greens like kale and spinach (high in oxalates), and nightshades like tomatoes and peppers (high in other compounds), are excluded or limited.

Animal-Based vs. Carnivore Diet: A Comparison

For those considering a meat-centric diet, understanding the key differences between the animal-based and carnivore approaches is crucial for setting expectations and health goals.


Feature	Animal-Based Diet	Carnivore Diet
Core Foods	Meat, organs, eggs, and dairy are the core components.	Exclusively animal products: meat, eggs, fish, and sometimes dairy.
Carbohydrates	Allows for carbohydrates from selected plant sources, like fruits and honey.	Aims for a near-zero carbohydrate intake, excluding all plant-based carbs.
Plant Foods	Incorporates low-toxicity plant foods, primarily seasonal fruits and some fermented foods.	Completely eliminates all plant-derived foods, including vegetables, fruits, and nuts.
Flexibility	More flexible and sustainable for long-term adherence due to broader food choices.	Highly restrictive, often used as a short-term elimination protocol to address specific health issues.
Nutrient Diversity	Offers a slightly wider array of vitamins and minerals by including select plant foods.	Relies heavily on organ meats to provide a full spectrum of nutrients that would otherwise be lacking.

Conclusion: Making an Informed Choice

The animal-based diet offers a unique, nutrient-dense eating pattern that emphasizes animal-derived products while selectively incorporating low-toxicity plant foods. This dietary framework can be appealing to those seeking to reduce processed foods, stabilize blood sugar, and simplify their nutrition. The key to success lies in prioritizing high-quality sources, focusing on fatty cuts of meat, organs, and fish, and intelligently including fruits and honey where tolerated. However, it is a restrictive diet that may present challenges such as potential nutrient deficiencies, a lack of fiber, and palate fatigue. As with any significant dietary shift, consulting a healthcare provider or registered dietitian is highly recommended to ensure it aligns with your individual needs and health goals. Listening to your body and making informed decisions will be the ultimate determinant of whether this eating style is the right choice for you.

Additional Resources

For more in-depth information, including podcast interviews and detailed guides from proponents of the animal-based and carnivore diets, consider visiting Heart & Soil Supplements at https://heartandsoil.co/blog/the-ultimate-guide-to-the-animal-based-diet/. This resource offers further insights into the philosophy and practical application of the diet.

Disclaimer: The information provided is for general knowledge and informational purposes only, and does not constitute medical advice. Consulting with a healthcare professional before making any significant dietary changes is crucial.

Frequently Asked Questions

Some animal-based diet practitioners include specific low-toxicity or fermented vegetables in small amounts, such as squash, zucchini, pickles, and sauerkraut. However, many high-fiber or high-anti-nutrient vegetables like kale, broccoli, and spinach are often excluded.

No, the animal-based diet is more flexible than the carnivore diet. While both prioritize animal products, the animal-based diet includes limited amounts of select plant foods like fruits and honey, which are completely excluded from the stricter carnivore diet.

If dairy is tolerated, the diet includes raw or low-lactose dairy products from grass-fed sources. Examples include aged cheeses, butter, ghee, and kefir. Pasteurized milk and high-lactose products are often limited.

Fruits are included as a source of carbohydrates with fewer anti-nutrients compared to grains and legumes. Proponents often focus on lower-fructose, seasonal, and organic options like berries, apples, and melons.

While not mandatory for everyone, organ meats like liver and heart are highly encouraged. They are exceptionally nutrient-dense and help prevent potential vitamin and mineral deficiencies that could arise from a very restrictive diet.

The diet prioritizes animal fats such as tallow, lard, and ghee for cooking. Industrial seed and vegetable oils (canola, soy, corn) are strictly avoided due to their high polyunsaturated fatty acid (PUFA) content.

Common side effects during the transition phase can include constipation or other digestive changes, as fiber intake is often lower. Incorporating low-toxicity fruits and ensuring adequate hydration can help, but it is important to adjust based on individual tolerance.