5 Myths About Carnivore That Just Aren't True

The carnivore diet, focused on eating only animal-based foods like meat, eggs, and fish, has been getting much attention lately. It seems a bit extreme or too limiting for some people, but many who try it say they experience real health benefits, like better digestion and clearer mental focus. Much of the criticism surrounding carnivore comes from common myths and misunderstandings about how it impacts health. Let’s dig into five main myths about the carnivore diet and see why these assumptions might not stand up to closer inspection.

Myth #1: You Need to Eat Your Veggies, and You Need Fiber in Your Diet

One of the most persistent myths about the carnivore diet is that fiber from vegetables is essential for healthy digestion and overall well-being. The assumption here is that fiber "keeps things moving" in the digestive tract, helps prevent constipation, and feeds beneficial gut bacteria. While this may be true within a plant-based or omnivorous diet framework, emerging research, and firsthand experiences suggest that fiber may not be as necessary—especially on a carnivore diet.

How Do We Survive Without Fiber?

One of the primary functions attributed to fiber is that it feeds the gut microbiome, helping to maintain a balanced population of beneficial bacteria. However, the body has an alternative way of supporting gut health without dietary fiber. The lining of the digestive tract produces mucin, a mucus-like compound that helps nourish the gut bacteria we have co-evolved with. Unlike fiber, which can sometimes be a harsh irritant, mucin supports healthy gut flora without introducing the bloating, gas, or inflammation some people experience from fiber-rich foods.[1]

Fiber does not diversify or improve the composition of the gut microbiome.[2] In fact, carnivore diet followers often report reduced bloating, gas, and digestive discomfort after cutting out fiber. This relief is often due to eliminating plant compounds that can irritate the gut lining and avoiding foods that might be fermenting and causing digestive distress. For some, fiber is more of an irritant than a helpful nutrient, and avoiding it allows the digestive system to focus on nutrient absorption without inflammation or irritation.

The carnivore diet’s nutrient-dense animal foods are readily absorbed by the small intestine, reducing the need for fiber to push things through or “bulk up” stool. Carnivore enthusiasts find that without fiber, their digestion improves, their stools become regular, and issues like bloating or gas become things of the past.[3]

Myth #2: Carnivore Is Boring

A common misconception is that the carnivore diet must be monotonous and restrictive because it excludes plant-based foods. The image of carnivore as “just steak and water” doesn’t reflect the true variety available within an animal-based diet. The carnivore diet offers various flavors, textures, and cooking options that allow for plenty of culinary creativity.

Carnivore dieters have a vast selection of foods, including different cuts of meat, seafood, eggs, dairy (for those who tolerate it), and organ meats. Each animal food type brings distinct flavors and nutrients, so meals can range from hearty ribeye steaks to lighter, milder fish. And if you’re up for exploring more, nose-to-tail eating—incorporating foods like liver, heart, kidneys, and bone marrow—adds a whole new variety of textures and nutrient benefits to your diet. It’s a solid way to keep meals interesting and get all the nutrients animal foods offer.

Preparations and Flavors

Cooking techniques like grilling, roasting, braising, and even raw preparations bring different flavors and textures to each meal. Using high-quality salts and animal-based fats like ghee or tallow brings extra depth to each dish, and adding bone broths or marrow gives it even more richness and a boost of collagen.

Seafood can add variety and nutrient profiles, including omega-3s and unique minerals. Shellfish, like oysters and mussels, bring their own texture and taste, giving you another option to mix up your meals. Eggs provide further versatility, as they can be scrambled, poached, or fried. Dairy (if tolerated) adds additional flavor options with aged cheeses, creams, and cultured options.

Carnivore isn’t about restriction; it’s about rediscovering various flavors within animal foods. Many carnivores find that focusing on quality ingredients makes them feel more satisfied, which reduces cravings and makes each meal a nourishing, enjoyable experience.

Myth #3: Too Much Protein is Bad for Your Liver and Kidneys

It’s commonly believed that high-protein diets place undue stress on the liver and kidneys, leading to damage over time. This caution might make sense for people with existing kidney issues, but studies show that healthy people can handle higher amounts of protein without any harm to their organs.[4] Our bodies are actually built to process protein well, thanks to natural enzymes that help break down and use amino acids efficiently.

The Role of Enzymes in Protein Digestion

When we consume protein, our body produces enzymes that help break down protein molecules into amino acids, which can then be absorbed and used by the body. Enzymes like pepsin in the stomach and trypsin and chymotrypsin in the small intestine are vital in efficiently digesting protein without overloading the kidneys or liver. The liver converts excess amino acids into urea, which is then excreted by the kidneys—a process that healthy kidneys can handle effectively.[5]

Protein is essential for muscle repair, immune function, and hormone production, and it is critical for long-term health. Additionally, animal-based proteins are more bioavailable, making them easier for the body to absorb and use. In contrast, plant-based proteins often lack certain essential amino acids and may be harder to digest due to antinutrients.[5]

High-protein diets have also been shown to support satiety, muscle maintenance, and metabolic health. By providing the body with complete, easily absorbable amino acids, the carnivore diet helps ensure that muscle and tissue repair are supported without putting undue strain on the kidneys or liver, as is often feared.[6]

Myth #4: You Won’t Get Enough Vitamin C

Vitamin C is an important nutrient usually linked to fruits and vegetables, and it’s known for supporting immunity and collagen production.[7] This has raised concerns that cutting out plant foods on a carnivore diet could lead to a lack of vitamin C. But for those on a low-carb, meat-based diet, the body often needs less vitamin C because it competes with glucose to get into cells.[8] The carnivore diet is very low in carbohydrates, so the body uses vitamin C more efficiently.

Animal Sources of Vitamin C

Contrary to popular belief, small amounts of vitamin C are present in animal foods, especially organ meats like liver and adrenal glands.[9] Some carnivores include raw or lightly cooked meat, which can increase vitamin C content. By focusing on a range of animal products, many carnivores can meet their vitamin C needs without relying on fruits or vegetables.

On a carnivore diet, the need for vitamin C as an antioxidant actually lessens. The diet naturally reduces oxidative stress by eliminating refined sugars, seed oils, and other inflammation-triggering foods. Individuals on a carnivore diet often report improved immune resilience and skin health, suggesting that the lower dietary need for vitamin C may be sufficient when following a diet low in oxidative stress triggers[10].

Myth #5: The Carnivore Diet Increases the Risk of Heart Disease

One of the biggest criticisms of the carnivore diet is that it promotes the consumption of saturated fats and cholesterol, which were long thought to contribute to heart disease. However, recent research has shifted the focus away from cholesterol levels alone and toward inflammation as a primary driver of heart disease.[11] Many people following a carnivore diet report improvements in key markers of cardiovascular health, including lower triglycerides, higher HDL (“good”) cholesterol, and reductions in inflammatory markers.

The Role of Inflammation in Heart Disease

Chronic inflammation is increasingly seen as a major contributor to heart disease. Inflammatory markers like C-reactive protein (CRP) are often watched closely, as higher levels can point to an increased risk of heart issues.[12] Processed foods, refined sugars, and seed oils—all of which are absent in the carnivore diet—are major contributors to inflammation in the body, by eliminating these pro-inflammatory foods, the carnivore diet reduces inflammation, a critical factor in maintaining cardiovascular health.[13]

Meat as an Anti-Inflammatory Food

Animal-based foods, particularly those rich in omega-3 fatty acids (like fatty fish) and high-quality fats from pasture-raised animals, have anti-inflammatory properties that support heart health.[14] Omega-3s in foods like salmon and sardines help balance omega-6 fatty acids and reduce inflammation.[15] While controversial in the past, saturated fats are now seen as stable sources of energy that don’t promote inflammation the way trans fats or refined vegetable oils do.

Furthermore, the absence of carbohydrates on the carnivore diet reduces blood sugar and insulin spikes, which are linked to metabolic issues and can increase cardiovascular risk.[16] Many people on the carnivore diet notice that their blood pressure, cholesterol balance, and heart health improve, refuting the idea that eating animal-based foods are bad for the heart.

Final Thoughts

The carnivore diet pushes against many long-standing beliefs about health and nutrition. Worries about fiber, protein, vitamin C, and heart health can make people hesitant to try the carnivore diet. But as more stories and research come out, it’s clear these concerns don’t always stack up. By focusing on nutrient-packed foods that the body can absorb easily, the carnivore diet has become a health game-changer for a lot of people.

While it’s wise to consult with a healthcare professional before making major dietary changes, breaking down these myths helps those interested in the carnivore diet. Whether the goal is better digestion, sharper mental clarity, or less inflammation, many people discover that the carnivore approach supports these health aims by cutting out inflammatory foods and focusing on nutrient-rich animal products.

Knowing the facts behind common myths—like needing fiber, the supposed dangers of high protein, and misunderstandings about heart health—can help you make better choices. The carnivore diet may not be for everyone, but for those it works for, it offers a steady, nourishing way to feel your absolute best. As we learn more about the body’s unique nutritional needs, the carnivore diet continues to challenge traditional ideas and offers a fresh—yet historical approach to whole-body health.

Citations: 

1. Suriano, Francesco, et al. ‘Diet, Microbiota, and the Mucus Layer: The Guardians of Our Health’. Frontiers in Immunology, vol. 13, Frontiers Media SA, Sept. 2022, p. 953196, https://doi.org/10.3389/fimmu.2022.953196.

2. So, Daniel, et al. ‘Dietary Fiber Intervention on Gut Microbiota Composition in Healthy Adults: A Systematic Review and Meta-Analysis’. The American Journal of Clinical Nutrition, vol. 107, no. 6, Elsevier BV, June 2018, pp. 965–983, https://doi.org/10.1093/ajcn/nqy041.

3. Kummer, Michael. ‘Carnivore Diet and Fiber: What You Need to Know’. Michael Kummer, 12 Dec. 2023, https://michaelkummer.com/carnivore-diet-and-fiber/.

4. Carbone, John W., and Stefan M. Pasiakos. ‘Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit’. Nutrients, vol. 11, no. 5, MDPI AG, May 2019, p. 1136, https://doi.org/10.3390/nu11051136.

5. Alberts, Bruce, et al. Protein Function. Garland Science, 2002, https://www.ncbi.nlm.nih.gov/books/NBK26911/.

6. Pesta, Dominik H., and Varman T. Samuel. ‘A High-Protein Diet for Reducing Body Fat: Mechanisms and Possible Caveats’. Nutrition & Metabolism, vol. 11, no. 1, Springer Science and Business Media LLC, 2014, p. 53, https://doi.org/10.1186/1743-7075-11-53.

7. Vitamin C. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Accessed 4 Nov. 2024.

8. "Evaluation of a global low carbon transport pathway for heavy duty trucks: The role of alternative fuel options." Journal of Nuclear Materials, vol. 574, 2024, 154238, https://doi.org/10.1016/j.jnucmat.2023.154238.

9. Maffetone, Phil. "Six Facts about Vitamin C." Dr. Phil Maffetone, https://philmaffetone.com/six-facts-vitamin-c/#:~:text=You%20can%20also%20find%20large,though%20few%20people%20eat%20these. Accessed [4 Nov. 2024].

10. "Do You Need Vitamin C on the Carnivore Diet?" Nutrition with Judy, https://www.nutritionwithjudy.com/do-you-need-vitamin-c-on-the-carnivore-diet. Accessed [4 Nov. 2024].

11. Vaccarezza, Mauro, and Francesco Maria Galassi. ‘Inflammation Beats Cholesterol: A Comment on the Unequivocal Driver of Cardiovascular Disease Risk’. Journal of Clinical Medicine, vol. 12, no. 7, MDPI AG, Mar. 2023, p. 2519, https://doi.org/10.3390/jcm12072519.

12. "Assessing Cardiovascular Risk with C-Reactive Protein." Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/assessing-cardiovascular-risk-with-c-reactive-protein#:~:text=Your%20level%20of%20C%2Dreactive,inflammation%20within%20the%20vessel%20walls. Accessed [4 Nov. 2024].

13. Tristan Asensi, Marta, et al. ‘Low-Grade Inflammation and Ultra-Processed Foods Consumption: A Review’. Nutrients, vol. 15, no. 6, MDPI AG, Mar. 2023, p. 1546, https://doi.org/10.3390/nu15061546.

14. Davis, Hannah, et al. ‘Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef’. Foods (Basel, Switzerland), vol. 11, no. 5, MDPI AG, Feb. 2022, p. 646, https://doi.org/10.3390/foods11050646.

15. Zivkovic, Angela M., et al. ‘Dietary Omega-3 Fatty Acids Aid in the Modulation of Inflammation and Metabolic Health’. California Agriculture, vol. 65, no. 3, University of California Agriculture and Natural Resources (UC ANR), July 2011, pp. 106–111, https://doi.org/10.3733/ca.v065n03p106.

16. Volek, Jeff S., and Richard D. Feinman. ‘Carbohydrate Restriction Improves the Features of Metabolic Syndrome. Metabolic Syndrome May Be Defined by the Response to Carbohydrate Restriction’. Nutrition & Metabolism, vol. 2, no. 1, Springer Science and Business Media LLC, Nov. 2005, p. 31, https://doi.org/10.1186/1743-7075-2-31.