What Fibre Is in the Carnivore Diet?

December 4, 2025 •

4 min read

According to nutritional science, dietary fibre is exclusively found in plant-based foods, not animal products. This means that the straightforward answer to what fibre is in the carnivore diet is precisely none, as the diet deliberately excludes all plant matter.

Quick Summary

The carnivore diet is completely fibre-free due to its all-animal-product composition. This article explores how the digestive system and gut health are affected by the total absence of plant fibre.

Key Points

Zero Fibre: The carnivore diet is explicitly a zero-fibre eating plan because it consists exclusively of animal products, which contain no dietary fibre.
Digestive Adaptation: The digestive system and gut microbiome adapt to the absence of fibre, which can reduce bloating and gas for some individuals by eliminating fermentable plant carbohydrates.
Managing Bowel Movements: Individuals on the carnivore diet manage digestion by maintaining high hydration, adequate fat intake, and a sufficient salt balance.
Nutrient Concerns: The diet risks deficiencies in essential nutrients and antioxidants found in plants, such as vitamin C and K, which may require supplementation or consumption of organ meats.
Long-Term Implications: Medical experts cite concerns about the potential long-term effects of a high-meat, zero-fibre diet on cardiovascular health and cancer risk, an area with limited clinical research.

The Fundamental Exclusion of Fibre on the Carnivore Diet

Unlike traditional balanced diets that prioritize fibre from fruits, vegetables, and grains, the carnivore diet eliminates all plant-based sources. Since dietary fibre is, by definition, the indigestible carbohydrate component of plant foods, a diet consisting solely of animal products like meat, fish, eggs, and certain dairy inherently contains zero fibre. The rationale for this approach among proponents is to remove potentially irritating plant compounds and anti-nutrients. This foundational principle distinguishes it from low-carb diets like keto, which permit some plant-based foods and, consequently, some fibre.

Adapting Digestion to a Fibre-Free Environment

When transitioning to a zero-fibre diet, the digestive system undergoes a significant adaptation process. Without the bulk provided by insoluble fibre and the fermentation of soluble fibre, stool volume decreases, and bowel movements may become less frequent. Initial constipation is a common side effect during this transition, though many followers report regularity returning once their body adjusts.

The Gut Microbiome on a Zero-Fibre Diet

The gut microbiome, the community of microorganisms living in the intestines, also shifts dramatically in the absence of fibre. Fibre-fermenting bacteria decrease in number, leading to reduced gas and bloating for many individuals. While the overall diversity of the microbiome may decrease, the remaining bacterial populations can become more specialized in digesting protein and fat. This specialization is theorized by some to be a more efficient system, particularly for individuals with conditions like Irritable Bowel Syndrome (IBS), where fermentable carbohydrates (FODMAPs) can cause discomfort.

Managing a Carnivore Bowel

Followers of the carnivore diet typically manage digestive regularity without fibre through a few key methods:

Hydration: Ensuring adequate water intake is crucial to prevent constipation.
Electrolytes: Balancing sodium and other electrolytes can assist with muscle function and prevent cramping.
Fat Intake: Consuming sufficient animal fats can act as a natural lubricant, aiding in bowel motility.
Organ Meats: Some proponents incorporate organ meats like liver, which are rich in nutrients, potentially offsetting some of the micronutrient deficits from missing plants.
Bone Broth: Bone broth is another animal-based product that some people include to aid digestion.

Potential Health Implications of the Carnivore Diet

While anecdotal reports suggest benefits for some, medical and nutritional experts raise significant concerns about the potential long-term health consequences of a strictly fibre-free, all-meat diet.

Nutrient Deficiencies

Excluding all plant foods eliminates key sources of essential nutrients such as vitamin C, vitamin K, and antioxidants. While organ meats and fatty fish can supply some nutrients, long-term adherence may necessitate supplementation or risk deficiencies.

Cardiovascular and Cancer Risk

The carnivore diet's high intake of saturated fat and cholesterol from red and processed meats has been linked to potential cardiovascular health risks. Additionally, some studies have associated high red and processed meat consumption with a higher risk of colorectal cancer. Critics note that a fibre-free diet eliminates a key protective factor against bowel cancer.

Fibre-Free Carnivore vs. Fibre-Rich Diets


Feature	Carnivore (Zero Fibre)	Traditional Fibre-Rich Diet
Primary Function	Excludes plant-based nutrients and irritants, potentially reducing bloating and gas.	Promotes digestive regularity, lowers cholesterol, and stabilises blood sugar.
Gut Microbiome	Decreased diversity but specialized population adapted to digesting protein and fat.	High diversity stimulated by fermenting various plant fibres.
Digestive Process	Relies on stomach acid and enzymes; less stool bulk and frequency.	Fibre adds bulk, promotes regular bowel movements (peristalsis), and slows digestion.
Key Nutrient Sources	Animal products (meat, fish, eggs), organ meats for vitamins and minerals.	Wide variety of plant foods (fruits, vegetables, grains, legumes, nuts) for fibre, vitamins, and antioxidants.
Potential Risks	Nutrient deficiencies (C, E), gut microbiota imbalance, potential long-term risks (heart disease, cancer).	Potential for bloating, gas, or digestive issues if sensitive to certain fibres or if intake is suddenly increased.

Conclusion

Ultimately, the carnivore diet contains no fibre because it is explicitly designed to exclude all plant-based foods, which are the only natural sources of this nutrient. For those following this diet, the absence of fibre is a key feature, not a bug, with proponents claiming benefits like reduced bloating and improved digestion for certain individuals. However, this comes with significant trade-offs, including the risk of nutrient deficiencies and the elimination of the protective effects associated with fibre from plant foods, such as heart disease and cancer risk reduction. While some followers manage digestion successfully without fibre, the long-term health impacts of this restrictive approach remain a subject of ongoing research and significant medical debate. Any individual considering this diet should consult a healthcare provider to ensure their nutritional needs are adequately met.

For more detailed information on the carnivore diet's risks and considerations, see resources from reputable health organizations. https://www.healthline.com/nutrition/carnivore-diet

Frequently Asked Questions

No, animal products such as meat, fish, eggs, and dairy contain no dietary fibre. Fibre is a component found exclusively in plant-based foods.

For most people, dietary fibre is considered an important part of a healthy diet, linked to benefits like lower cholesterol and reduced disease risk. The healthiness of a zero-fibre diet is highly controversial among experts, with potential risks associated with its long-term application.

Without fibre, stool volume decreases and bowel movements may become less frequent. The gut microbiome also changes, with fewer fibre-fermenting bacteria. Many people report less bloating and gas, while some experience temporary constipation.

Carnivore dieters often rely on consuming plenty of water, adequate animal fats, and electrolytes like salt to help maintain regular bowel movements. Some may also use fibre supplements, though this contradicts the diet's strict nature.

Yes. Eliminating plant foods means missing out on vital nutrients like vitamin C and antioxidants. While organ meats can help, deficiencies are a concern with long-term adherence.

The diversity of the gut microbiome typically decreases on a carnivore diet. The remaining bacteria adapt to a high-protein, high-fat environment and may become more specialized.

Research specific to the carnivore diet is limited, with much of the support being anecdotal. Existing studies are often broad, focusing on low-carb or keto diets, and the long-term effects of a strictly zero-fibre diet are not well-understood.