Why can't you eat fruits and vegetables on carnivore?

November 9, 2025 •

5 min read

Advocates of the carnivore diet believe that human ancestral populations ate primarily meat and fish, and that modern chronic diseases are linked to high-carb diets. For this reason, the carnivore diet is a restrictive eating plan that eliminates all plant-based foods, raising the fundamental question: why can't you eat fruits and vegetables on carnivore? This approach is grounded in the belief that removing plant matter can reduce inflammation and improve overall health.

Quick Summary

The carnivore diet strictly eliminates fruits and vegetables, viewing them as unnecessary or harmful. Rationale includes avoiding antinutrients, inflammatory compounds, and carbs to maintain ketosis. It focuses on meat's superior nutrient bioavailability and potential for gut healing.

Key Points

Antinutrients: Plants contain defense chemicals like oxalates, lectins, and phytates that can interfere with mineral absorption and cause gut irritation.
Zero Carb for Ketosis: The carnivore diet eliminates all carbohydrates from fruits and vegetables to induce and maintain a metabolic state of ketosis.
Gut Healing Elimination Diet: Removing plant foods provides a radical elimination protocol aimed at healing digestive issues like IBS, SIBO, and reducing inflammation.
Bioavailable Nutrients: Proponents argue that animal products offer superior nutrient bioavailability compared to plant sources, making them more easily absorbed.
Controversial and Restrictive: The diet is highly restrictive and lacks long-term, high-quality scientific research to definitively prove its purported benefits.
Potential Nutrient Deficiencies: Elimination of entire food groups can lead to deficiencies in fiber, Vitamin C, and other vital micronutrients if not carefully managed.

The Carnivore Rationale: Eliminating Plant Foods

The carnivore diet is based on the premise that plant foods are not only unnecessary but can also be detrimental to human health. By focusing exclusively on animal products, the diet seeks to leverage what proponents see as superior nutrient density and digestibility. The core arguments for excluding all plant matter revolve around eliminating specific compounds and optimizing metabolic function.

1. Avoiding Antinutrients and Plant Defense Mechanisms

One of the main reasons carnivore adherents avoid fruits and vegetables is the presence of "antinutrients" or plant defense chemicals. Since plants cannot physically flee predators, they have evolved to produce these compounds to deter consumption. While many people can tolerate them in small amounts, proponents suggest that these substances can cause issues for sensitive individuals or those with compromised gut health.

Some common antinutrients found in plants include:

Oxalates: Found in leafy greens, nuts, seeds, and many vegetables, oxalates can bind to minerals like calcium and magnesium, potentially leading to nutrient deficiencies. In higher doses, they can form needle-like crystals that may contribute to kidney stones and irritate the gut lining.
Lectins: These carbohydrate-binding proteins, present in grains, legumes, seeds, and nightshade vegetables, can stick to the gut lining and potentially cause irritation and inflammation. Some believe they can contribute to leaky gut syndrome and trigger immune responses.
Phytates (Phytic Acid): Found in grains, nuts, and seeds, phytates can hinder the absorption of essential minerals like zinc, iron, calcium, and magnesium.

2. Eliminating Carbohydrates for Ketosis

The carnivore diet, often called the "zero carb" diet, is fundamentally a ketogenic diet taken to the extreme. Fruits and vegetables, even in small amounts, contain carbohydrates in the form of sugars and starches. The strict carnivore philosophy requires a near-complete elimination of carbs to force the body into a state of ketosis, where it burns fat for energy instead of glucose. For those aiming to manage blood sugar, lose weight, or achieve perceived metabolic benefits, consuming any carbs is seen as counterproductive.

3. Healing the Gut and Reducing Inflammation

For many who turn to the carnivore diet, the goal is to address chronic digestive issues and autoimmune conditions. Many plant foods, including high-fiber vegetables, are fermentable in the gut. For those with conditions like Small Intestinal Bacterial Overgrowth (SIBO), Irritable Bowel Syndrome (IBS), or inflammatory bowel disease, this fermentation can cause significant discomfort, bloating, and gas.

By removing all plant matter, the diet acts as a radical elimination protocol that can give the gut a chance to heal. Proponents suggest that the lack of fiber and irritants allows the gut lining to repair, reducing overall inflammation in the body. The microbiome, they argue, adapts to thrive on animal products rather than requiring plant-based fiber.

4. Focusing on Bioavailable Nutrients from Animal Sources

Carnivore proponents contend that animal products provide more bioavailable nutrients, meaning the body can absorb and use them more efficiently. While plants do contain vitamins and minerals, their availability is sometimes compromised by the very antinutrients they contain.

Additionally, animal foods are rich sources of specific nutrients that can be harder to obtain from plants, such as Vitamin B12, heme iron, and fat-soluble vitamins (A, D, E, and K2). Organ meats, in particular, are lauded as nutritional powerhouses, providing a dense source of vitamins and minerals.

Comparing a Standard Diet vs. Carnivore Diet for Gut Health


Feature	Standard Diet (with plants)	Carnivore Diet (no plants)
Carbohydrates	Varies widely, can include high sugar and starches from fruits, veggies, and grains, potentially causing blood sugar spikes.	Very low to zero carb, promoting ketosis and stabilizing blood sugar.
Fiber	Varies, with high fiber consumption often recommended for gut health and bowel regularity.	Zero fiber, which proponents claim reduces gut irritation, bloating, and can reset the microbiome.
Nutrients	Wide variety of vitamins, minerals, and antioxidants, but bioavailability can be lower due to antinutrients.	Nutrient-dense animal sources with high bioavailability, supplemented by organ meats for micronutrients.
Antinutrients	Ingestion of oxalates, lectins, and phytates, which can cause issues for sensitive individuals.	Complete elimination of these plant-based irritants, potentially reducing inflammation.
Inflammation	Some plant-based foods and processed carbs can be inflammatory for certain individuals.	Advocates report reduced inflammation due to the elimination of potential triggers.
Digestive Symptoms	Can include bloating, gas, or IBS symptoms for those with sensitivities to fiber or other plant compounds.	Many report improvement in digestive issues, including IBS and SIBO symptoms.

Potential Downsides and Considerations

While proponents highlight the benefits of eliminating fruits and vegetables, it's important to acknowledge the potential downsides and criticisms of the carnivore diet.

Nutrient Deficiencies: Without proper planning, a strict carnivore diet may lack key nutrients like Vitamin C, Vitamin E, folate, and potassium. Some argue that organ meats provide these, but relying solely on them is not typical for all adherents.
Lack of Long-Term Research: Much of the evidence for the carnivore diet is anecdotal. There is limited high-quality, long-term research to support the extensive health claims. The standard dietary guidelines recommend a varied diet for overall health.
High Saturated Fat and Sodium: The diet's emphasis on fatty meats can lead to high intake of saturated fat and sodium, which have been linked to heart disease and high blood pressure in some studies.
Constipation: While some with digestive issues may benefit from eliminating fiber, others may experience constipation due to the complete lack of dietary fiber.
Sustainability and Social Challenges: This diet is very restrictive and can be difficult to sustain long-term. Dining out or social eating can become a significant challenge.

Conclusion

The carnivore diet's strict exclusion of fruits and vegetables stems from a multifaceted rationale centered on eliminating plant-based antinutrients and carbohydrates, promoting gut healing, and relying on nutrient-dense animal foods. While many people report significant health improvements, particularly for gut and autoimmune issues, it remains a controversial and restrictive approach. Critical concerns exist regarding potential nutrient deficiencies, high intake of saturated fat and sodium, and the general lack of robust long-term scientific evidence. Ultimately, understanding the reasons why fruits and vegetables are avoided is crucial for anyone considering this nutritional path, and consulting a healthcare professional is always recommended before making drastic dietary changes.

For more information on the complexities and scientific criticisms of the carnivore diet, you can refer to sources like Healthline's review.

Frequently Asked Questions

No, the strict carnivore diet excludes all fruits due to their carbohydrate content, which would disrupt ketosis. Some modified versions (often called 'ketovore') allow small amounts of low-sugar fruits like berries, but this is not the traditional approach.

Proponents of the carnivore diet believe that for individuals with gut issues, fiber can act as an irritant and contribute to bloating and inflammation. By removing it entirely, they aim to give the digestive system a rest.

While plant foods are the most common source, Vitamin C can be found in small amounts in animal products, particularly organ meats like liver. Some proponents suggest that nutrient requirements for Vitamin C may be lower on a zero-carb diet.

Antinutrients are plant compounds that can interfere with the absorption of vitamins and minerals. Examples include oxalates, which can bind to calcium, and lectins, which can irritate the gut lining.

The carnivore diet can cause a shift in the gut microbiome. By removing fiber, the bacteria that feed on it decrease, and different species that thrive on fat and protein flourish. This can benefit those with dysbiosis or SIBO.

Nutritional experts often point out that the diet is potentially deficient in several key micronutrients and fiber. However, some carnivore proponents suggest that including nose-to-tail eating, especially organ meats, can provide all necessary nutrients.

Some individuals with autoimmune conditions report symptom relief on the carnivore diet, attributing it to the elimination of potential plant-based triggers and reduced inflammation. However, this is largely anecdotal and requires more scientific study.