What Foods Are Allowed on an Animal-Based Diet?

December 17, 2025 •

3 min read

Recent studies suggest that animal-sourced foods are rich sources of bioavailable protein, essential amino acids, and micronutrients that are difficult to obtain from plant-based diets alone. The animal-based diet focuses on these nutrient-dense animal products while allowing for a limited intake of low-toxicity plant foods. This approach is rooted in ancestral traditions and aims to maximize nutrient absorption while minimizing potential inflammatory compounds.

Quick Summary

An animal-based diet prioritizes meat, organ meats, fish, eggs, and dairy, supplemented by certain low-antinutrient plant foods like fruits and honey. The focus is on whole, unprocessed foods to maximize bioavailable nutrients and support metabolic health.

Key Points

Core Focus: The diet emphasizes high-quality animal-sourced foods, including meat, organ meats, fish, eggs, and dairy.
Limited Plants: Select plant foods that are considered low in antinutrients, such as fruits and honey, are allowed in moderation.
Avoided Foods: Most processed foods, grains, legumes, and industrial seed oils are eliminated to reduce potential inflammation.
Key Nutrients: It provides highly bioavailable sources of protein, essential vitamins (like B12), and minerals (like iron and zinc).
Flexibility: Unlike the stricter carnivore diet, the animal-based diet offers a more varied food list that is easier to maintain long-term.
Quality Matters: Prioritizing grass-fed, pasture-raised, and wild-caught animal products is highly recommended.

Core Animal-Based Foods

The foundation of an animal-based diet revolves around high-quality, whole animal products. These foods provide a complete source of bioavailable protein, healthy fats, and crucial micronutrients. Sourcing from grass-fed, pasture-raised, or wild-caught sources is often prioritized to maximize nutritional benefits.

Meat and Organ Meats

Ruminant Meats: Fatty cuts from cows, bison, lamb, and deer are staples. Cuts like ribeye, New York strip, and ground beef are favored for their fat content and nutrient density.
Organ Meats: Considered nutritional powerhouses, organ meats are highly encouraged. Beef liver, heart, kidney, and spleen are concentrated sources of vitamins and minerals. Many people consume them fresh or in supplement form.
Other Meats: Pork, poultry, and game meats are also included, with a preference for those raised without corn and soy.

Fish and Seafood

Fatty Fish: Wild-caught fish, such as salmon, mackerel, and sardines, provide essential omega-3 fatty acids.
Shellfish: Nutrient-dense options like oysters, mussels, and shrimp are also allowed.
Other: Fish roe (caviar) is a highly valued component for its nutritional profile.

Eggs

Pasture-Raised Eggs: A cornerstone of the diet, eggs are prized for their balance of protein, fat, vitamins, and minerals. Free-range and pasture-raised eggs are preferred.

Dairy

Full-Fat Dairy: For those who can tolerate it, full-fat dairy products like grass-fed butter, ghee, aged hard cheeses, and raw dairy are included. Raw dairy, often from A2 cows, is particularly valued by some adherents for its perceived nutritional benefits and digestibility. Fermented options like kefir and yogurt are also common.

Fats

Animal Fats: High-quality animal fats like beef tallow, lard, and ghee are primary cooking and fat sources.

Select Plant Foods

Unlike a strict carnivore diet, the animal-based approach permits the inclusion of certain low-antinutrient plant foods. These are typically consumed in moderation to provide carbohydrates and antioxidants without triggering inflammatory responses in sensitive individuals.

List of Allowed Plant Foods:

Fruits: A wide variety of fruits are acceptable, from berries (strawberries, blueberries) and citrus to bananas, melons, and mangoes. Seasonal and locally grown options are encouraged.
Honey: Raw honey serves as a natural source of carbohydrates and is included in moderation.
Some Vegetables: Proponents may include select low-antinutrient vegetables like avocado, cucumber, and certain types of squash. Some even include root vegetables like sweet potatoes and carrots in moderation.

Comparison of Animal-Based vs. Carnivore Diet


Feature	Animal-Based Diet	Carnivore Diet
Primary Focus	Prioritizes animal products but includes select low-antinutrient plants.	Strictly animal products only; all plant matter is excluded.
Carbohydrate Intake	Includes carbohydrates from honey and fruits.	Virtually zero carbohydrates.
Allowed Foods	Meat, organs, eggs, dairy, fish, seafood, fruits, and honey.	Meat, organs, eggs, fish, and limited low-lactose dairy.
Flexibility	Offers a wider and more varied food list, making it easier to sustain long-term.	Highly restrictive, which can make it challenging for long-term adherence.
Target User	Those who want the benefits of animal-based nutrition with more dietary flexibility.	Individuals seeking a highly restrictive elimination diet, often for specific health issues.

Foods to Avoid

To adhere to an animal-based dietary pattern, many modern, processed foods, as well as high-antinutrient plant foods, are eliminated.

Grains and Legumes: Wheat, oats, rice, lentils, and beans are generally avoided due to their antinutrient content.
Processed Carbohydrates and Sugars: Refined sugar, artificial sweeteners, candy, pastries, and packaged snacks are eliminated.
Seed and Vegetable Oils: Industrial seed oils like canola, soybean, and sunflower oil are avoided due to their inflammatory nature.
High-Toxicity Vegetables: Some adherents avoid vegetables like kale, spinach, and other greens high in oxalates or other potential toxins.

Conclusion

An animal-based diet is a nutritional strategy that centers on consuming high-quality animal foods, such as meat, organs, fish, eggs, and dairy, supplemented by carefully selected low-antinutrient plant foods like fruits and honey. This approach aims to maximize the intake of bioavailable nutrients while eliminating processed foods and potentially inflammatory plant compounds. By prioritizing nutrient-dense foods and whole ingredients, the diet seeks to support metabolic health, gut function, and sustained energy levels. While more flexible than a strict carnivore diet, it still requires mindful food choices, and individuals should monitor how their bodies respond to various food groups. As with any significant dietary change, it is advisable to consult a healthcare professional. For more in-depth information on dietary patterns, the National Institutes of Health provides extensive resources on nutrition and health.

Frequently Asked Questions

The primary difference is that an animal-based diet allows for some plant foods, specifically low-antinutrient options like fruits and honey, while the carnivore diet is strictly limited to animal products only.

Yes, many fruits are allowed on an animal-based diet, especially low-antinutrient varieties like berries, melons, and avocados. They are included in moderation for carbohydrates and antioxidants.

Dairy is typically allowed on an animal-based diet for those who tolerate it well. Full-fat, unprocessed dairy, and fermented options like raw cheese, butter, and kefir are preferred.

Some low-antinutrient vegetables, such as squash, zucchini, and cucumber, may be included. However, many practitioners avoid high-antinutrient vegetables like leafy greens (kale, spinach).

While produced by bees, which are animals, honey is a plant byproduct. It is included in the animal-based diet as a natural carbohydrate source but is typically consumed in moderation.

High-quality animal fats are recommended, including beef tallow, lard, and ghee. Industrial seed and vegetable oils are generally avoided.

No, grains and legumes like wheat, corn, rice, and beans are excluded from the animal-based diet due to their high antinutrient content.