The carnivore diet has recently surged in popularity, promising rapid weight loss and improvements in various health conditions. While the appeal of an all-meat approach is strong, it’s essential to consider both its potential benefits and limitations. Equally important is recognizing the role of dietary diversity—particularly from vegetables—in supporting gut health and overall well-being.

Preliminary research and anecdotes indicate that many individuals on the carnivore diet report significant health benefits. A survey published in Current Developments in Nutrition surveyed 2,029 adults who had adhered to this diet for at least six months. The results were compelling: 95% of participants noted improvements in overall health, with 89% experiencing increased energy levels and 85% reporting enhanced mental clarity. Among those with diabetes, a remarkable 98% reported improvements or even resolution of their condition, along with significant reductions in glycated hemoglobin levels and medication use (1). While these findings are promising, the survey methodology is inherently weak, relying on self-reported outcomes without controlled conditions. Thus, while anecdotal and preliminary evidence suggests potential benefits, caution is warranted before fully endorsing this restrictive diet.

In my opinion, the carnivore diet works for people simply because it is a whole-food diet. The prevailing theory in functional medicine is that the standard American diet, filled with ultra-processed foods, serves as an inflammatory trigger for a variety of health conditions. By removing these processed foods, refined sugars and artificial additives, the carnivore diet effectively eliminates many of the common dietary culprits linked to chronic inflammation. Without these triggers, individuals may experience relief from symptoms that previously seemed unmanageable, leading them to attribute this improvement to the carnivore approach itself. However, the success may stem less from the absence of plant foods and more from the removal of inflammatory ingredients that compromise gut health, disrupt metabolic processes and promote insulin resistance. Thus, the carnivore diet might be beneficial not because of what it includes, but because of what it excludes.

One of the most significant concerns surrounding the carnivore diet is its neglect of vegetable diversity, which plays a crucial role in fostering a healthy microbiome. The microbiome—a complex community of microorganisms residing in the gut—is vital for digestive health, immune function and even mental well-being. A diverse diet rich in plant-based fibers helps maintain a balanced microbiome. In contrast, the absence of dietary fiber from vegetables can lead to dysbiosis, a microbial imbalance that is linked to various health issues, including inflammation, obesity and chronic diseases. (2-5)

In conclusion, while the carnivore diet presents some intriguing short-term benefits for certain individuals, it fundamentally overlooks the vital role of vegetable diversity in supporting gut health. The microbiome’s influence on nearly every aspect of health cannot be overstated, and a balanced approach that incorporates both animal and plant sources is likely to be the most effective strategy for sustainable health. As the debate around the carnivore diet continues, it is essential to weigh its potential benefits against the need for a diverse, fiber-rich diet that promotes overall well-being.

Read more blogs by Matt Beyer, NUHS’ Doctor of Chiropractic-IL student blogger here.

Sources:

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. Published 2021 Nov 2. doi:10.1093/cdn/nzab133
2. Boulangé CL, Neves AL, Chilloux J, et al. Recent insights of obesity-induced gut and adipose tissue dysbiosis in type 2 diabetes. Curr Dev Nutr. 2022;6(1):nzab131. doi:10.1093/cdn/nzab131. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10575740/ 1
3. Wani K, Rahman S. Editorial: Dysbiosis, obesity, and inflammation: interrelated phenomena causes or effects of metabolic syndrome? Front Immunol. 2023;14:1112032. doi:10.3389/fimmu.2023.1112032. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10616948/ 2
4. Cani PD, Amar J, Iglesias MA, et al. Gut microbiota as a trigger for metabolic inflammation in obesity and type 2 diabetes. Front Immunol. 2020;11:571731. doi:10.3389/fimmu.2020.571731. Available from: https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2020.571731/full 3
5. Massier L, Sweeney TE, Denson LA, et al. Dysbiotic gut bacteria in obesity: an overview of the metabolic mechanisms and therapeutic perspectives of next-generation probiotics. Front Nutr. 2021;8:687164. doi:10.3389/fnut.2021.687164.