Why is there no fruit or veg on a carnivore diet?

December 11, 2025 •

3 min read

Proponents of the carnivore diet claim that eliminating all plant antigens and secondary metabolites can have significant immunological and inflammatory benefits. This is a core reason why there is no fruit or veg on a carnivore diet, which focuses exclusively on animal products like meat, fish, and eggs.

Quick Summary

The carnivore diet excludes all plants to force the body into ketosis by eliminating carbohydrates. Adherents believe animal products provide all necessary nutrients in a more bioavailable form and that avoiding plant-based antinutrients and toxins improves health.

Key Points

Carbohydrate Elimination: The diet strictly removes plant foods to achieve near-zero carb intake and promote ketosis.
Avoiding Antinutrients: Plants are excluded based on the belief that compounds like oxalates and lectins can cause inflammation and digestive problems.
Bioavailable Nutrients: Adherents believe animal products offer a complete and easily absorbed source of essential vitamins and minerals.
Satiety and Weight Management: High protein and fat content are considered highly satiating, potentially aiding in appetite control and weight loss.
Reliance on Anecdotal Evidence: Many of the health benefits cited are based on personal experiences rather than extensive scientific research.
Potential Nutrient Deficiencies: Experts express concerns about the lack of fiber, Vitamin C, and other essential nutrients typically found in plant foods.

The carnivore diet is a highly restrictive eating plan centered exclusively on animal products. A defining characteristic is the complete exclusion of all plant matter, including fruits and vegetables, which is a significant departure from conventional dietary recommendations. Adherents follow this approach based on specific beliefs about human metabolism and nutrition.

The Goal of Ketosis

A primary aim for many on the carnivore diet is to achieve and maintain a state of ketosis. By removing all plant-based foods, and consequently almost all carbohydrates, the diet prompts the body to use fat for fuel. This metabolic state, where the liver produces ketones from fat, is believed to offer benefits such as improved mental clarity and stable blood sugar. Even small amounts of carbohydrates from fruits or vegetables can disrupt ketosis, hence their strict avoidance.

Avoiding Plant Antinutrients and Toxins

Another key reason for excluding plants is the belief that they contain natural defense chemicals, often termed "antinutrients" or plant toxins. These compounds, which include oxalates found in leafy greens (linked to kidney stones), lectins in legumes and grains (thought to cause gut irritation), and phytates in grains, nuts, and seeds (which can hinder mineral absorption), are avoided to potentially alleviate various health issues like autoimmune and digestive problems.

Sourcing Nutrients from Animal Products

Followers of this diet believe that animal products alone provide all necessary nutrients in forms the body can easily absorb. They contend that meat, offal, and animal fats supply high-quality protein, fats, and essential vitamins and minerals like Vitamin B12, highly bioavailable iron, zinc, Vitamin A, Omega-3 fatty acids, and Vitamin D. Organ meats like liver are particularly valued for their nutrient density. While Vitamin C is low in animal products, some believe the need for it is reduced on a zero-carb diet, or that sufficient amounts can be obtained from organ meats. The diet also challenges the necessity of dietary fiber from plants, suggesting adequate fat and water suffice for digestion.

Comparison: Carnivore Diet vs. Standard Diet Nutrient Focus

Below is a comparison of how key nutrients are obtained or considered in the carnivore diet versus a standard diet:


Nutrient	Carnivore Diet Source	Standard Diet Source
Carbohydrates	Zero intake	Grains, fruits, vegetables
Fiber	Zero intake (not considered essential)	Vegetables, fruits, whole grains, legumes
Protein	Meat, fish, eggs, dairy	Meat, fish, eggs, legumes, nuts, seeds
Vitamin B12	Meat, fish, dairy (highly bioavailable)	Meat, fish, fortified foods (plant sources require supplementation)
Vitamin C	Organ meats (believed minimal need)	Fruits, vegetables
Iron	Red meat, organ meat (heme iron, highly bioavailable)	Red meat, legumes, leafy greens (non-heme iron, less bioavailable)
Antioxidants	Antioxidants from meat (e.g., carnosine, creatine)	Fruits and vegetables (phytonutrients)

Counterarguments and Scientific Scrutiny

It is important to acknowledge that many claims about the carnivore diet are based on personal accounts, with a lack of extensive long-term scientific studies. Mainstream nutritional science raises concerns about potential risks, including:

Nutrient Deficiencies: The absence of fruits and vegetables can lead to insufficient intake of fiber, Vitamin C, and beneficial plant compounds.
Digestive Issues: Lack of fiber may result in constipation and could negatively impact gut health.
Cardiovascular Risks: A diet high in red and processed meat may be linked to increased saturated fat and cholesterol, though this is debated by carnivore proponents and health organizations offer differing advice.
Hormonal Imbalances: Very low carbohydrate intake has been suggested to potentially affect hormonal regulation in some individuals, particularly women.

Conclusion

The exclusion of fruits and vegetables on a carnivore diet is a deliberate choice driven by the aims of achieving ketosis, avoiding perceived plant toxins, and prioritizing nutrient-dense animal foods. While some followers report health improvements, the diet's long-term safety and effectiveness are still debated in the scientific community, emphasizing the need to consider potential risks alongside reported benefits.

For a more in-depth look at the nutrient profile of a carnivore diet, you can find a case study on its nutrient composition in the journal Nutrients.

Frequently Asked Questions

While animal products contain minimal Vitamin C, some carnivore advocates suggest the body needs less on a zero-carb diet, or that organ meats provide enough. Mainstream nutritionists often dispute this claim.

The diet contains no fiber. Followers often report adaptation over time, managing constipation with adequate water and fat. However, experts raise concerns about potential negative effects on gut health.

The carnivore diet's near-zero carbohydrate intake often leads to ketosis more quickly compared to standard ketogenic diets that include some low-carb plant foods.

This belief stems from the idea that plant antinutrients like lectins and oxalates are chemical defenses that can cause inflammation and digestive issues in humans.

In its strictest form, the carnivore diet excludes all plant foods. Including fruit would introduce carbohydrates, potentially disrupting ketosis and conflicting with the diet's principles.

Risks include potential deficiencies in fiber and Vitamin C, digestive problems, and concerns regarding high saturated fat intake and cardiovascular health.

Proponents believe animal products contain antioxidants like carnosine and creatine. They also suggest that the low-carb state reduces oxidative stress, lessening the need for external antioxidants.