Why Don't You Eat Veggies on an Animal-Based Diet?

December 28, 2025 •

4 min read

Over 70% of the world's population is estimated to be lactose intolerant, but sensitivities to plant compounds are also a driving force behind restrictive diets. Many who adopt an animal-based or carnivore diet eliminate vegetables due to concerns about plant defense chemicals, antinutrients, and less bioavailable nutrition. This choice is rooted in the belief that an exclusively animal-based diet offers superior nutrient absorption and reduces systemic inflammation.

Quick Summary

This article explains why vegetables are excluded from an animal-based diet, focusing on the defense chemicals (antinutrients) present in plants. It details the negative health impacts, including inflammation and compromised nutrient absorption, that proponents of this diet seek to avoid. The text also contrasts the bioavailability of nutrients from animal sources with those from plants.

Key Points

Plant Defense Chemicals: Many plants produce chemical compounds, known as antinutrients, as a natural defense against being eaten, which can cause digestive issues and inflammation in some people.
Antinutrient Effects: Compounds like oxalates, lectins, and phytates can interfere with the body's absorption of essential minerals and damage the gut lining, potentially leading to leaky gut.
Superior Bioavailability: Nutrients from animal sources are generally more bioavailable, meaning they are more easily absorbed and utilized by the human body compared to those from plants.
Elimination for Healing: An animal-based diet is often used as an elimination protocol to remove potential inflammatory triggers from the diet, which some people find helps manage autoimmune and chronic inflammatory conditions.
Distinction from Carnivore: While a strict carnivore diet is all-meat, a more liberal animal-based diet may include low-toxin plant foods like fruits, but still prioritizes animal products and minimizes overall plant intake.

Plant Defense Chemicals: More Than Just Flavor

At the core of an animal-based diet lies the belief that plants are not passively waiting to be consumed. As a natural defense mechanism, plants produce a variety of chemical compounds to deter herbivores. For some individuals, these compounds can cause significant health problems, ranging from minor digestive issues to more severe autoimmune conditions. Proponents of the animal-based diet argue that eliminating these defensive compounds, or 'antinutrients,' is key to achieving optimal health. These antinutrients are particularly concentrated in seeds, grains, and leaves, explaining why these plant parts are often the first to be eliminated.

The Problem with Antinutrients

Antinutrients are substances in plants that interfere with the absorption of vitamins and minerals. For individuals with a healthy and diverse diet, the effects might be negligible. However, for those with pre-existing gut issues or sensitivities, these compounds can exacerbate symptoms.

Oxalates: Found in leafy greens like spinach and chard, oxalates can bind with calcium and zinc, preventing their absorption. For some, this can contribute to intestinal and digestive problems, while in severe cases, it can lead to kidney stones.
Lectins: Present in legumes, grains, and some vegetables, lectins can damage the intestinal lining and lead to leaky gut syndrome. This can trigger a cascade of autoimmune responses in sensitive individuals. Cooking and fermentation can reduce lectin content, but for those seeking complete elimination, avoiding these foods is the only path.
Phytates: These compounds are primarily found in the seeds of plants, including grains, legumes, and nuts. Phytates can bind to essential minerals like zinc, iron, and calcium, limiting their bioavailability. While soaking and sprouting can mitigate this effect, it may not be enough for some individuals.

Bioavailability: The Animal Advantage

One of the most compelling arguments for an animal-based diet is the superior bioavailability of nutrients from animal sources. Bioavailability refers to the proportion of a nutrient that is absorbed and utilized by the body. Animal products provide nutrients in a form that is readily usable by the human body, without the interference of antinutrients.

For example, heme iron, found exclusively in meat, is far more easily absorbed than the non-heme iron found in plants. Similarly, vital nutrients like vitamin B12 are only naturally occurring in animal products. While plants contain many vitamins and minerals, their rigid cell walls and accompanying antinutrients can significantly hinder the body's ability to access them.

Comparison: Plant vs. Animal Nutrients


Feature	Plant-Based Nutrients	Animal-Based Nutrients
Bioavailability	Lower; often hindered by antinutrients like oxalates and phytates.	Higher; easily absorbed by the body without interference.
Digestive Impact	Can cause digestive issues and inflammation in sensitive individuals due to plant defense chemicals.	Generally well-tolerated and less likely to cause digestive distress once adapted.
Complete Proteins	Often lack certain essential amino acids (except for some plant-based proteins).	Provide all essential amino acids in a complete form.
Fiber	A major source of dietary fiber, which can cause bloating and digestive upset in some.	Contains no fiber, leading to potentially more regular, but less frequent, bowel movements.
Inflammation	Some plant compounds can be inflammatory triggers for certain individuals.	Eliminates potential inflammatory triggers found in plants, offering anti-inflammatory benefits for some.

The Role of Elimination and Inflammation

Many who adopt an animal-based diet do so as an elimination protocol to identify and address chronic inflammatory conditions. By removing all plant matter, individuals can significantly reduce their exposure to potential triggers for digestive upset and systemic inflammation. Anecdotal reports suggest improvements in conditions like autoimmune disorders, joint pain, and digestive issues after eliminating plant foods. The rationale is that by removing these irritants, the body has a chance to heal and regulate itself more effectively. This focus on healing the gut is a central theme among proponents of the animal-based diet.

A Deeper Look into the Dietary Approach

It's important to differentiate between an animal-based diet and a strict carnivore diet. While the latter is purely animal products, a more liberal animal-based approach, as advocated by some, may include certain low-toxicity plants like specific fruits or roots. The core philosophy remains the same, however: prioritize nutrient-dense animal foods and minimize or eliminate plant foods known for high concentrations of defensive chemicals. This selective approach allows for some plant-based variety while still reaping the benefits of reduced plant toxin exposure.

Ultimately, the decision to avoid vegetables on an animal-based diet is not about a lack of appreciation for plants, but a strategic move toward what proponents believe is the most bioavailable and least inflammatory food source. For those with persistent health issues that have not responded to other dietary changes, this elimination protocol offers a powerful, albeit controversial, option. The logic is grounded in prioritizing nutrient density and eliminating potential irritants to let the body's own healing mechanisms function optimally. It is always recommended to consult with a healthcare professional before embarking on a restrictive diet. You can learn more about specific plant compounds and their effects on digestion in this resource: The Beginner's Guide To Plant Toxins.

Conclusion

The choice to eliminate vegetables from an animal-based diet is driven by concerns over plant defense chemicals, antinutrients, and compromised nutrient bioavailability. Proponents aim to reduce inflammation, improve gut health, and maximize nutrient absorption by focusing on nutrient-dense animal products. This dietary strategy serves as an elimination protocol for many with chronic health issues. While a controversial approach, it is a deliberate one, rooted in a deep skepticism of conventional dietary wisdom and a commitment to prioritizing animal-sourced nutrition for optimal health.

Frequently Asked Questions

No, not all plant-based foods are considered equally harmful. Proponents typically focus on eliminating parts with high concentrations of defense chemicals, such as leaves, stems, roots, seeds, and grains. Some more liberal animal-based diets may include low-toxicity options like certain fruits.

Antinutrients are natural compounds found in plants that can interfere with the absorption of vitamins and minerals. Examples include lectins, phytates, and oxalates.

In sensitive individuals, antinutrients can cause digestive problems, contribute to inflammation, damage the intestinal lining, and inhibit the absorption of vital nutrients like zinc, iron, and calcium.

Cooking, along with soaking, sprouting, and fermentation, can reduce the levels of some antinutrients like lectins and phytates. However, it does not eliminate all plant defense chemicals, and some people choose to avoid plants entirely to eliminate all potential irritation.

Animal nutrients, such as heme iron and vitamin B12, are in a form that is more readily absorbed by the human body. Plant nutrients are often less bioavailable due to their fibrous structure and the presence of antinutrients that inhibit absorption.

Many people report reduced inflammation, such as less joint pain and improved digestive issues, on an animal-based diet. This is often attributed to the elimination of potential inflammatory triggers found in plant foods.

Proponents of animal-based diets argue that nutrient-dense animal foods, particularly organ meats like liver, can provide all necessary vitamins and minerals in a more bioavailable form. However, a strict carnivore diet lacks fiber and some micronutrients, so careful planning is necessary.