The carnivore diet—consisting exclusively of animal-based foods like meat, fish, eggs, and dairy—has been gaining traction, particularly among those seeking relief from gut issues, stubborn weight gain, and chronic inflammation. As a functional medicine dietitian, I believe this approach can offer profound healing, especially for individuals aged 35–70 who are dealing with hormonal shifts, autoimmune flare-ups, and metabolic resistance.

Let’s dive into the science, the benefits, and what you really need to know about going meat-based.

What Is the Carnivore Diet?

The carnivore diet is a strict elimination diet that excludes all plant-based foods. Instead, it focuses on nutrient-dense animal products—beef, lamb, poultry, fish, eggs, and sometimes dairy. It’s essentially a zero-carb diet that may lead to ketosis (fat-burning state) and aims to remove inflammatory triggers common in modern diets.

There are also flexible versions, like the animal-based diet, which include small amounts of low-toxicity carbs like fruit and honey.

Why the Carnivore Diet Works (Especially for Gut & Metabolic Health)

1. Weight Loss & Metabolic Reset

A high-protein, zero-carb diet naturally reduces insulin levels and helps the body burn fat more efficiently. Protein also increases satiety, reduces cravings, and preserves lean muscle mass—key for midlife metabolism.

Research Insight: Low-carb diets have been shown to improve insulin sensitivity and reduce abdominal fat in adults with metabolic syndrome (Lennerz et al., 2021).

2. Gut Healing & Simpler Digestion

Many people with gut issues like IBS, bloating, and food intolerances see significant improvement on a carnivore diet. It eliminates fermentable fibers and complex plant compounds that can be irritating to a damaged gut lining.

Research Insight: David et al. (2014) found that changes to the gut microbiome happen rapidly with diet, and high-fat, animal-based diets significantly alter microbial composition—sometimes for the better in sensitive individuals.

The Anti-Nutrient Argument: Why Some Plant Foods Might Be Hurting You

One key reason the carnivore diet works so well for certain people? It removes anti-nutrients—natural plant compounds that interfere with digestion and nutrient absorption.

These compounds, while harmless to many, can trigger inflammation, gut dysbiosis, or autoimmune flares in sensitive individuals.

Common anti-nutrients include:

• Oxalates – In spinach, almonds, and sweet potatoes. These can bind calcium and form kidney stones.

• Lectins – In beans, grains, and nightshades. Known to increase gut permeability (“leaky gut”) and contribute to immune dysregulation.

• Phytates – In grains, nuts, and legumes. These bind minerals like iron and zinc, reducing absorption.

• Glucosinolates – In broccoli and kale. Can impair thyroid function, especially with iodine deficiency.

By eliminating all plant foods, the carnivore diet removes these triggers—creating a low-inflammatory environment that allows the gut and immune system to calm down.

Research Insight: A 2019 review in Toxins described how anti-nutrients like lectins and phytates can aggravate autoimmune and gastrointestinal conditions (Jönsson et al., 2019).

Autoimmune and Inflammatory Conditions

Removing plant compounds and potential allergens often brings relief to those with:

• Rheumatoid arthritis

• Psoriasis

• Hashimoto’s thyroiditis

• Migraines

• Skin issues like eczema or rosacea

Even a 30–60 day carnivore reset can serve as a powerful elimination protocol to identify hidden triggers.

Addressing Common Myths

• “Don’t you need fiber to poop?”
  Not necessarily. Many people report improved digestion, fewer bowel issues, and no constipation without fiber. Gut motility can normalize due to reduced inflammation and lower gut irritants.

• “Won’t it raise cholesterol?”
  Cholesterol often increases on carnivore, but context matters. HDL tends to rise and triglycerides drop—both are positive markers. We focus on particle size and inflammation, not just LDL alone.

• “You’ll get nutrient deficiencies.”
  Red meat, liver, eggs, and seafood provide highly bioavailable nutrients like B12, iron, zinc, vitamin A, and even small amounts of vitamin C. It’s more nutrient-rich than most standard American diets.

Who Might Benefit from Carnivore?

• Individuals with autoimmune disease

• Women 40+ dealing with perimenopausal weight gain and insulin resistance

• Men with visceral fat, brain fog, and fatigue

• Anyone with unexplained gut issues, bloating, or food sensitivity

The carnivore diet is not a fad—it’s a therapeutic tool. When approached intentionally and monitored properly, it can be a game changer for stubborn inflammation, metabolic resistance, and gut healing.

As with all things in functional medicine, the best diet is the one that works for your body. For some, that’s meat-only—at least for a season of healing.

 References

1. Lennerz BS, Mey JT, Henn OH, Ludwig DS. Behavioral Characteristics and Self-Reported Health Status among 2029 Adults Consuming a “Carnivore Diet”. Curr Dev Nutr. 2021;5(12):nzab133.

2. David LA, Maurice CF, Carmody RN, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7484):559–63.

3. Jönsson TJ, et al. Anti-nutrients and bioactive compounds in food: impact on health. Toxins. 2019;11(3):167.

4. Norwitz NG. Expert shatters myths about the trendy ‘carnivore’ diet. New York Post. February 10, 2025.

5. Verywell Health. Carnivore Diet Benefits and the Risks You Need to Know. March 2025.

6. New York Post. Popular diet followed by Joe Rogan can cause painful kidney stones. March 2025.