What food is avoided on the carnivore diet?

According to nutrition experts, the carnivore diet is a highly restrictive eating plan that eliminates all plant-based foods. To follow this regimen, it's essential to understand what food is avoided on the carnivore diet to adhere strictly to animal products only. This dietary approach removes fruits, vegetables, grains, legumes, nuts, seeds, and more from your daily intake.

Quick Summary

The carnivore diet avoids all plant-based foods, including vegetables, fruits, grains, and legumes. It also restricts processed foods, sugars, most beverages, and high-lactose dairy products.

Key Points

• All Plant Foods: The carnivore diet strictly eliminates all plant-based items, including vegetables, fruits, grains, legumes, nuts, and seeds.

• Processed Ingredients: All processed foods, additives, and refined sugars are forbidden, as the diet focuses on whole, unprocessed animal products.

• High-Lactose Dairy: Most high-lactose dairy, such as milk and soft cheeses, is avoided due to its carbohydrate content, though some tolerate low-lactose versions.

• Specific Beverages: The diet is limited to water and bone broth, excluding common beverages like coffee, tea, and soda.

• Plant-Based Oils: All cooking oils derived from plants, like canola and olive oil, are restricted in favor of animal fats.

• Minimal Seasonings: Flavorings are generally limited to salt, though some variations might allow for a very minimal amount of other spices.

A complete guide to understanding carnivore diet restrictions

The carnivore diet operates on a simple, but highly restrictive, principle: consume only animal products and nothing else. This means eliminating entire food groups, which is a significant departure from conventional dietary advice. The diet's proponents believe that removing plant foods can reduce inflammation, improve digestion, and regulate blood sugar. However, health professionals caution that this extreme elimination may lead to nutrient deficiencies and other health risks. Understanding the full list of restrictions is crucial for anyone considering this eating plan.

Plant-based foods to avoid

The most significant restriction of the carnivore diet is the complete elimination of all plant-based foods. This is a foundational aspect of the diet and impacts the vast majority of commonly consumed items. Proponents argue this removes potential irritants and "anti-nutrients" like lectins and phytates that can interfere with nutrient absorption.

Vegetables

All vegetables are excluded from the carnivore diet, without exception. This includes both starchy and non-starchy varieties. Some examples of vegetables to avoid are:

• Broccoli and cauliflower
• Spinach and leafy greens
• Potatoes and sweet potatoes
• Onions and garlic
• Peppers and tomatoes (which are botanically fruits but used as vegetables)

Fruits

No fruits are permitted on a strict carnivore diet, regardless of their sugar content. This is because all fruits contain carbohydrates and proponents seek to eliminate carbohydrates entirely. Even typically low-sugar fruits like avocados and berries are avoided by strict adherents. A comprehensive list of fruits to avoid includes:

• Apples and bananas
• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, lemons)
• Tropical fruits (mangoes, pineapple)
• Avocados (technically a fruit, rich in fats, but still plant-based)

Grains

Grains are a major source of carbohydrates and fiber, both of which are strictly forbidden. This includes all products made from grain flour as well. Grains to avoid include:

• Wheat, rice, and oats
• Corn
• Quinoa and buckwheat
• Bread, pasta, and crackers

Legumes, nuts, and seeds

This category of plant foods is also completely off-limits. Legumes are often excluded due to their carbohydrate and fiber content, while nuts and seeds are targeted for their plant compounds.

Foods to avoid include:

• Beans (black beans, kidney beans, pinto beans)
• Lentils and chickpeas
• Peanuts
• Almonds, walnuts, and cashews
• Chia seeds, flaxseeds, and sunflower seeds

Processed foods and additives

Any food with added ingredients that are not animal-based is also to be avoided. The diet focuses on consuming whole, unprocessed animal products. This means:

Sugars and sweeteners

All forms of sugar and artificial sweeteners are forbidden. This includes table sugar, maple syrup, honey, and high-fructose corn syrup, as well as zero-calorie sweeteners like stevia.

Plant-based oils and condiments

Cooking oils derived from plants, such as vegetable oil, canola oil, and olive oil, are not allowed. Additionally, most commercial condiments and sauces, which contain plant ingredients and sugar, are off-limits.

Dairy and beverages

While some dairy products are permitted, they are often restricted based on lactose content. Strict carnivores may avoid dairy altogether, while more flexible followers may include low-lactose items.

Dairy restrictions

• High-lactose dairy: Milk, yogurt, and soft cheeses are generally avoided due to their carbohydrate content.
• Low-lactose options (sometimes allowed): Some followers permit hard cheeses, heavy cream, and butter due to their low lactose levels.

Beverage limitations

• Allowed: Water is the primary beverage. Bone broth is also permitted for electrolytes and nutrients.
• Restricted: Coffee, tea, soda, and fruit juices are all excluded due to their plant-based nature or high sugar content.

Carnivore diet comparison table

To summarize the strict food exclusions, the table below highlights the key differences between permitted and avoided foods.

Food Category	Allowed on Carnivore Diet	Avoided on Carnivore Diet
Meat & Poultry	Beef, pork, lamb, chicken, turkey, organ meats	All plant-based foods
Fish & Seafood	Salmon, sardines, shellfish, crab	All plant-based foods
Eggs	Yes	Fruits, vegetables, legumes, nuts, seeds
Dairy	Butter, ghee, hard cheese, heavy cream (varies by person)	Milk, yogurt, soft cheese (due to lactose)
Fats	Animal fat (lard, tallow, butter, ghee)	Plant-based oils (olive, canola, vegetable oil)
Beverages	Water, bone broth	Coffee, tea, soda, fruit juice
Sweeteners	None	All sugars and artificial sweeteners
Condiments	Salt, pepper (some allow minimal spices)	Most commercial sauces, dressings, spices

The rationale behind the restrictions

Adherents to the carnivore diet often remove plant foods for specific reasons, arguing that many plants are not as beneficial as commonly thought. They point to the presence of natural plant defense chemicals, sometimes called "anti-nutrients," as potential sources of digestive upset and inflammation. By focusing exclusively on nutrient-dense animal products, some believe they can heal their gut, reduce bloating, and improve overall wellness.

However, this restrictive approach has significant downsides. The lack of dietary fiber is a major concern, as it can lead to constipation and negatively impact gut health. Many essential vitamins, minerals, and antioxidants typically found in plant foods are also absent, potentially leading to deficiencies over time. The diet is also very high in saturated fat and sodium, which can raise cholesterol and blood pressure in some individuals.

Conclusion: Navigating the carnivore diet

For those considering the carnivore diet, understanding what food is avoided on the carnivore diet is the first and most important step. The rules are clear: all plant-based foods are off the table. This includes fruits, vegetables, grains, legumes, nuts, seeds, and their derivatives. While the simplicity of the diet appeals to many, its extreme restrictiveness and lack of long-term scientific evidence make it a contentious choice for many health professionals. Any major dietary change should be discussed with a healthcare provider to ensure it is appropriate for individual health needs and goals.

Frequently Asked Questions

Can you eat fruits on a carnivore diet?

No, a strict carnivore diet excludes all fruits, regardless of their sugar or carbohydrate content. Even low-carb fruits like berries and avocado are avoided.

Are vegetables allowed on the carnivore diet?

No, all vegetables are strictly prohibited on the carnivore diet. This includes both starchy and non-starchy types.

Can I drink coffee or tea on the carnivore diet?

No, because coffee and tea are plant-based beverages, they are excluded from the carnivore diet. Water and bone broth are the recommended drinks.

What about dairy products like milk and yogurt?

High-lactose dairy products like milk and yogurt are generally avoided because of their sugar content. Some followers might consume low-lactose options like hard cheese, butter, and heavy cream.

Are nuts and seeds allowed on the carnivore diet?

No, all nuts and seeds are avoided on the carnivore diet because they are plant-based and contain carbohydrates and other compounds that the diet's proponents seek to eliminate.

Is sugar or any sweetener permitted on the carnivore diet?

No, all forms of sugar and artificial sweeteners are forbidden. The diet aims for zero carbohydrates, including all sources of sugar.

What is the primary reason for avoiding these foods on the carnivore diet?

Foods are avoided primarily because they are plant-based and contain carbohydrates, which goes against the diet's core principle of consuming only animal products. Proponents believe this removes potential inflammatory compounds.