The Carnivore Diet and Fiber: Essential Facts You Can’t Ignore!

The carnivore diet, an eating plan that excludes all plant-based foods and relies exclusively on animal products, has gained popularity in recent years. This approach challenges conventional dietary wisdom, particularly regarding the role of fiber in maintaining optimal health. This article explores the relationship between the carnivore diet and fiber, examining the arguments for and against fiber consumption, potential benefits and risks, and strategies for adapting the diet to individual needs.

Understanding the Carnivore Diet

The carnivore diet is a highly restrictive dietary regimen that eliminates all plant-based foods, relying exclusively on animal products such as meat, fish, eggs, and dairy. On the carnivore diet, you cut carbohydrates and eat nothing but meat and other animal products, like beef, chicken, pork, fish, and eggs. The idea is that by cutting all carbs, your body will burn fat for energy and you’ll lose weight. Other claims of this diet are that it can fight inflammation, lower blood sugar in people with diabetes, and improve mental health.

The carnivore diet is similar to the ketogenic (keto) and Atkins diets. The difference is that the keto and Atkins diets only limit carbs. The carnivore diet cuts out all carbohydrates and other food groups, including fruits, vegetables, grains, nuts and seeds, and legumes. The carnivore diet approach is rooted in the belief that human bodies can thrive, or even perform better, on animal-derived nutrients alone.

Foods Allowed

The list of approved foods is short because it only includes animal products. You can eat red meat like steak, burgers, and chuck roast. Chicken, lamb, and pork are also ok. Fish like salmon and trout, and seafood such as oysters and clams are on the list. And if you like organ meats such as liver and oxtail, feel free to eat them too. Eggs are OK in small amounts. To cook your foods, you’ll use butter, fat tallow, or ghee (a type of clarified butter). Seasonings are about the only part of the diet that allows some variety. Spices like salt, pepper, chili paste, cumin, paprika, and garlic are all allowed.

The carnivore diet gives you a list of allowed foods to help with grocery shopping. It includes:

Beef: Brisket, Chuck roast, Ground beef, Steaks like New York strip, ribeye, skirt, porterhouse, and T-bone
Chicken and pork: Chicken breast, thighs, drumsticks, and wings, Rotisserie chicken, Pork butt, Pork chops, Bacon, Pork ribs, Pork shoulder
Lamb: Lamb chops, Lamb shanks, Ground lamb
Seafood: Fish like salmon, trout, and mackerel, Clams, Crabs, Mussels, Oysters, Scallops, Shrimp, Lobster
Organ meats: Liver, Kidneys, Tongue, Oxtail, Heart, Feet, Cheeks
Foods to eat in limited amounts: Cheese, Eggs, Heavy cream, Milk, Yogurt, Bacon, Sausage, Cured meats

Foods Avoided

Any foods that aren’t animal-based are off the table. You can’t eat fruits, vegetables, grains, legumes, nuts, or seeds.

Historical Context

Eating a carb-free diet isn’t a new idea. Scottish military surgeon John Rollo, MD, first used a meat-only diet to treat patients with diabetes in the late 1700s. Cutting carbs helped lower his patients’ blood sugar levels.

Historically, several indigenous populations have thrived on minimal fiber diets, similar to a carnivore diet. For example, the traditional Inuit diet, which included primarily whale, seal, and fish, contained very little fiber.

The Role of Fiber: A Conventional View

Fiber encompasses the parts of plant foods that your body can't digest or absorb. Fiber is a type of carbohydrate found in plant foods that the human body cannot digest. Fiber is often celebrated for multiple health benefits. Both types of fiber have been linked to a decreased risk of heart disease, diabetes, and colorectal cancer. In a typical diet, fiber is obtained from foods like fruits, vegetables, whole grains, nuts, seeds, and legumes.

Fiber is typically associated with plant-based foods. Whole grains, legumes, vegetables, and fruits are traditional staples for those looking to increase their fiber intake. Nuts and seeds also contain fiber, along with healthy fats and proteins. In a standard diet, these foods are the primary means to ensure adequate fiber intake.

Read also: Ultimate Keto Fat Guide

Fiber is lauded for promoting bowel regularity, preventing constipation, and contributing to gut health. It increases stool volume and slows down digestion. Fiber can improve your body’s blood sugar response and is known to feed the gut microbiome.

The Carnivore Diet Perspective on Fiber

The carnivore diet does not contain any fiber at all because it excludes all plant foods. Proponents of the carnivore diet argue that the human digestive system can adapt to a low-fiber diet. They suggest that humans don’t need fiber in their diet to maintain optimal (gut) health.

Emerging research challenges the idea that fiber is essential for everyone. One common misconception is that fiber is absolutely necessary to prevent constipation. Many people following the carnivore diet, in fact, report regular bowel movements and a decrease in digestive discomfort after an initial adaptation period.

Arguments Against Fiber

Lack of Essential Benefits: There is no credible scientific evidence to suggest that consuming fiber offers any meaningful health benefits.
Limited Digestion: Humans aren’t herbivores. We don’t have a rumen to ferment plant foods and turn fibrous materials into amino acids and fatty acids like ruminant animals (e.g., cows). We also don’t have the right type of bacteria in our large intestine to break down fiber and turn it into protein or fat (like ruminants do).
Reduced Waste: Consuming plant foods increase stool volume because they contain a lot of waste the body can’t use.
Gut Fermentation: Gut fermentation, which involves bacteria and microbes in the gut breaking down fiber, can often lead to bloating and gas, especially among people who are sensitive to the effects of certain types of fiber.

Adaptation to a Zero-Fiber Diet

Adopting a carnivore diet eliminates fiber intake, which fundamentally changes how the gut processes food. Without fiber, the gut relies more heavily on stomach acids and enzymes for digestion. The gut microbiome may adapt to a zero-fiber diet by altering its bacterial composition. This adaptation period varies from person to person, based on factors like their unique microbiome, genetics, and overall health.

Potential Benefits of a Zero-Fiber Carnivore Diet

Reduced Bloating and Gas: A decrease in bloating and gas is thought to be due to decreased fermentation of fiber and sugars in the gut.
Gut Health: Anecdotal evidence suggests that the removal of fibrous foods can aid in the healing of the gut lining, especially for those with leaky gut syndrome or other inflammatory bowel diseases.
Nutritional Efficiency: Animal products are nutrient-dense and highly bioavailable, meaning the body can readily absorb the nutrients.

Nutritional Considerations

While a carnivore diet is rich in many nutrients such as protein, fats, and certain vitamins and minerals, the lack of fiber and plant-based nutrients can lead to deficiencies in vitamins C and E, some B vitamins, and potentially magnesium and potassium.

Read also: Boron Benefits Carnivore

The carnivore diet met several NRV thresholds for nutrients such as riboflavin, niacin, phosphorus, zinc, Vitamin B6, Vitamin B12, selenium, and Vitamin A, and exceeded the sodium threshold. However, it fell short in thiamin, magnesium, calcium, and Vitamin C, and in iron, folate, iodine and potassium in some cases. Fibre intake was significantly below recommended levels.

Addressing Potential Deficiencies

Organ Meats: Organ meats are nutrient-dense parts of the diet that can provide vitamins and minerals lost from eliminating plant-based foods. If you add in organ meat - such as liver, heart, spleen, bone marrow or kidneys - you also get all of the essential micronutrients to maintain optimal health. Beef organs, including the intestines and the pancreas, contain all the micronutrients your gut needs to heal.
Bone Broth: While not a direct source of fiber, bone broth can aid in digestive health, providing a gelatinous substance that helps with the smooth movement of food through the digestive tract.
Dairy Products: Certain types of dairy contain special prebiotic carbohydrates known as oligosaccharides. Aged cheeses, cheeses made with probiotic bacteria and raw milk cheeses may contain oligosaccharides. Fermented dairy products, such as kefir or buttermilk can also be beneficial.
Bovine Colostrum: Bovine colostrum is loaded with gut-healing micronutrients, including enzymes and growth factors.

Potential Risks and Mitigation Strategies

Concerns about increased risks of colon cancer have been raised with low-fiber diets. The long-term effects of a zero-fiber diet are still under investigation. That said, the research that is available suggests a very low-carb diet can be safe for many people.

Mitigation Strategies

Hydration: Proper hydration is key, especially when dietary fiber is low. Water helps maintain bowel health and facilitates the movement of waste through the digestive system.
Electrolyte Balance: Maintaining a balance of electrolytes can help reduce side effects like weakness and cramps. These minerals play significant roles in muscle function and cellular processes.
Physical Activity: Regular physical activity can help stimulate intestinal activity and promote regular bowel movements.

Adapting the Carnivore Diet: Reintroducing Fiber

The concept of incorporating fiber into a carnivore diet might seem contradictory, but dietary needs are highly individualized. Modifying the carnivore diet slightly is an option for those who feel the need to include fiber for digestive comfort or personal preference.

If you’ve decided that you want to learn how to get fiber on carnivore diet to provide your digestive system with a bit of assistance, there are two ways you can go about it. The modified carnivore diet involves tweaking the diet slightly to address dietary imbalances or nutrient deficiencies. Introducing small amounts of low-fiber, plant-based foods can be a strategic way to include some fiber.

Strategies for Reintroducing Fiber

Low-Fiber Plant Foods: Options like avocados, which are low in carbs but high in fats, align well with the carnivore diet's macronutrient profile.
Fermented Foods: Some carnivore dieters choose to include fermented foods like kimchi or sauerkraut. While these contain plants, they are lower in fiber and carbs due to fermentation and can add beneficial bacteria to the diet.
Fiber Supplements: Psyllium Husk is a popular choice for many seeking a fiber supplement. When selecting a fiber supplement, it's important to choose one that doesn't contain additional sugars or unwanted additives. Low-irritant, soluble fibers are types of dietary fiber that dissolve in water, forming a gel-like material. Psyllium Husk is derived from the seeds of the Plantago ovata plant.

Monitoring and Adjusting

And, whether you choose to rely on supplements or modify your diet with new foods, you need to be methodical and strategic in how you go about it. Incorporating fiber into a carnivore diet is a delicate balance. Start with small amounts and observe how your body responds. Pay careful attention to your reaction to different plant foods as you add them back into your meals. Monitor your physical and digestive responses, this way you know how well you tolerate different foods.

Addressing Constipation on a Carnivore Diet

However, constipation on a carnivore diet may not always be due to lack of fiber. It can often be a result of inadequate hydration or fat intake.

Hydration: Ensure adequate water intake. The absence of fiber means your body may require more water to assist with the digestive process.
Fat Intake: Consuming sufficient fats can help lubricate the intestines and facilitate smoother bowel movements.
Magnesium Supplements: Magnesium can act as a natural laxative.
Gut Adaptation Period: It's important to consider that your gut might be adapting to the new diet.
Digestive Enzymes: Digestive enzymes can help break down proteins and fats more efficiently, potentially easing digestive discomfort.
Probiotics: While the necessity of probiotics on a carnivore diet is debated, some find that these supplements can aid in maintaining gut health.

If choosing to use probiotics or digestive enzymes, it’s crucial to monitor how your body responds.

Research and Studies on the Carnivore Diet

Emerging research challenges the idea that fiber is essential for everyone. One common misconception is that fiber is absolutely necessary to prevent constipation.

Lennerz, B. S., Mey, J. T., Henn, O. H., & Ludwig, D. S. (2021). Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a "Carnivore Diet". Current developments in nutrition, 5(12), nzab133.
Goedeke, S., Murphy, T., Rush, A., & Zinn, C. (2024). Assessing the Nutrient Composition of a Carnivore Diet: A Case Study Model. Nutrients, 17(1), 140.
O'Hearn A. (2020). Can a carnivore diet provide all essential nutrients?. Current opinion in endocrinology, diabetes, and obesity, 27(5), 312-316.
Farvid, M. S., Sidahmed, E., Spence, N. D., Mante Angua, K., Rosner, B. A., & Barnett, J. B. (2021). Consumption of red meat and processed meat and cancer incidence: a systematic review and meta-analysis of prospective studies. European journal of epidemiology, 36(9), 937-951.
Norwitz, N. G., & Soto-Mota, A. (2024). Case report: Carnivore-ketogenic diet for the treatment of inflammatory bowel disease: a case series of 10 patients. Frontiers in nutrition, 11, 1467475.
Martin, P., Johansson, M., & Ek, A. (2021). A Zero Carbohydrate, Carnivore Diet can Normalize Hydrogen Positive Small Intestinal Bacterial Overgrowth Lactulose Breath Tests: A Case Report. Research Square.
Tóth, C., & Clemens, Z. (2015) A child with type 1 diabetes mellitus (T1DM) successfully treated with the Paleolithic ketogenic diet: A 19-month insulin freedom. International Journal of Case Reports and Images, 6(12):753-758.
Tóth, C., Dabóczi, A., Howard, M., Miller, N.J., & Clemens, Z. (2016). Crohn's disease successfully treated with the paleolithic ketogenic diet.
González, N., Marquès, M., Nadal, M., & Domingo, J. L. (2020). Meat consumption: Which are the current global risks? A review of recent (2010-2020) evidences. Food research international (Ottawa, Ont.), 137, 109341.
Shi, W., Huang, X., Schooling, C. M., & Zhao, J. V. (2023). Red meat consumption, cardiovascular diseases, and diabetes: a systematic review and meta-analysis. European heart journal, 44(28), 2626-2635.
Zhong, V. W., Van Horn, L., Greenland, P., Carnethon, M. R., Ning, H., Wilkins, J. T., Lloyd-Jones, D. M., & Allen, N. B. (2020). Associations of Processed Meat, Unprocessed Red Meat, Poultry, or Fish Intake With Incident Cardiovascular Disease and All-Cause Mortality. JAMA internal medicine, 180(4), 503-512.
Fu, J., Zheng, Y., Gao, Y., & Xu, W. (2022). Dietary Fiber Intake and Gut Microbiota in Human Health. Microorganisms, 10(12), 2507.
Zhang, F., Fan, D., Huang, J., & Zuo, T. (2022). The gut microbiome: linking dietary fiber to inflammatory diseases. Medicine in Microecology, 14, 100070.
Li, J., Li, Y., Ivey, K. L., Wang, D. D., Wilkinson, J. E., Franke, A., Lee, K. H., Chan, A., Huttenhower, C., Hu, F. B., Rimm, E. B., & Sun, Q. (2022). Interplay between diet and gut microbiome, and circulating concentrations of trimethylamine N-oxide: findings from a longitudinal cohort of US men. Gut, 71(4), 724-733.
Wilson, H. E., & Moe, S. M. (2025). You are what you eat-Should it be all meat?: Impact of the carnivore diet on the risk of kidney stone development. The American Journal of Clinical Nutrition, 121(2), 197-202.

Potential Benefits and Risks

The carnivore diet claims to provide several health benefits. Some supporters of the carnivore diet suggest that eliminating plant-based foods may benefit individuals with autoimmune conditions by reducing exposure to potential dietary triggers, such as lectins and oxalates.

Benefits

The carnivore diet claims to promote weight loss. Its other supposed benefits are for improving heart health, autoimmune issues, blood sugar control, and mood. Yet Baker only links to “success stories,” not medical research, to confirm these benefits.

People in the study reported improvements like:

Lower body mass index (BMI)
More energy
Better sleep
More strength and endurance
Improved memory and focus

Most people with diabetes in the study were able to lower the dose of their diabetes medicine or go off it entirely. Overall, they said they were happy with this way of eating.

Risks

Potential nutritional imbalances due to the carnivore diet could also present challenges to long-term adherence. By cutting out entire food groups, this diet could leave you short on important vitamins and minerals. For example, vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation. Interestingly, people who have tried this diet reported the opposite side effect: diarrhea.

Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.

Nutrient Deficiencies: Vegetables are sources of fiber, potassium, vitamins A and C, and folate. Not getting enough fiber from your diet could cause constipation.
Digestive Issues: A high-fat, high-protein diet may cause loose poop because it changes the balance of good and bad bacteria in the gut. People who eat this way also complain of headaches, nausea, and a lack of energy.
Increased Cholesterol and Blood Pressure: Animal-based diets are high in saturated fat, which can raise low-density lipoprotein (LDL) cholesterol. That’s the unhealthy kind of cholesterol that increases your risk of heart disease and stroke. And processed meats, which the diet allows, are high in salt, which can raise blood pressure.

Is the Carnivore Diet Safe?

This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time. But it’s not recommended. “It’s certainly not a plan that dietitians or health professionals advocate,” says Zelman. “It’s very restrictive. And it concerns me that there’s so little fiber.”

The Dietary Guidelines for Americans and American Heart Association both recommend eating plant-based foods. “That’s because of the nutritional goodness, the phytochemicals, fiber, antioxidants, vitamins, minerals, and micronutrients found in plants. You don’t get all of those in animal products,” says Zelman.

Who Should Avoid the Carnivore Diet?

This diet isn’t safe during pregnancy or while breastfeeding because it will leave you short on the nutrients that both you and your growing baby need. If you have kidney disease, the high protein content may be too much for your kidneys to process, Zelman says. Also avoid this diet if you have diabetes, heart disease, or high blood pressure because of the high saturated fat and sodium content. Fad diets are never a good idea for people who have had eating disorders. Such a restrictive diet could trigger unhealthy eating patterns, Zelman says.

Sample Carnivore Diet Menu and Recipes

A typical carnivore diet menu might look like this:

Breakfast: Eggs and bacon
Lunch: Burger patties
Dinner: Salmon

Here are a few recipes based on the carnivore diet:

Scrambled eggs with turkey: Cut 1/2 pound turkey breast into small pieces. Cook in a skillet until browned. Whisk three large eggs in a bowl with salt and pepper to taste. Move the turkey to one side of the skillet and pour the eggs onto the other side. Scramble the eggs and mix them with the turkey until the mixture is cooked through.
Salmon patties: Cook three slices of turkey bacon and crumble. Mix bacon, two cans of salmon, 1 teaspoon of salt, and two whisked eggs in a bowl. Add 1/2 teaspoon of dill. Form into burger-sized patties. Cook in butter until browned.
Carnivore chicken casserole: Put 1 pound of cubed rotisserie chicken into a food processor and process until chopped very fine. Add 8 ounces of cream cheese, 1 cup of sour cream, and 1 cup of shredded cheddar cheese. Process until fully combined. Add 1 tablespoon of taco or Cajun seasoning and mix again. Put the mixture into a baking dish and bake at 350 F for about 45 minutes.

Carnivore diet snacks:

If you get hungry and want a snack, here are some ideas:

Cheese sticks
Hard-boiled eggs
Salmon jerky
Sardines
Skinless chicken wings

tags: #fiber #on #carnivore #diet