Is the carnivore diet healthy? What you should know about eating meat and dairy exclusively – pros and cons of a viral diet

Welcome to Ask a nutritionist. In this series, Yahoo Canada explores food trends and popular nutrition questions with registered dietitian Abbey Sharp.

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Consult a qualified healthcare professional before engaging in any physical activity or making any changes to your diet, medications or lifestyle.

The carnivore diet has taken social media by storm, with TikTok wellness influencers touting it as a solution to everything from gut health to acne and weight loss. But what does the diet really entail and is it as beneficial as its proponents claim?

Yahoo Canada spoke with registered dietitian Abbey Sharp to better understand the pros and cons of this extreme eating plan. Here's what Canadians should know:

What is the Carnivore Diet?

The carnivore diet generally recommends eating only animal products, Sharp explained. “The focus is mainly on red meat and offal, but sometimes poultry and fish. There are also often eggs and certain dairy products that are low in lactose, such as butter or full-fat hard cheese.”

Plant-based foods are completely taboo on this diet. “That means no vegetables, fruits, nuts, seeds, grains or legumes,” she said.

Why is it becoming more and more popular?

One of the main selling points of the carnivore diet is its purported ability to address gut health issues, clear skin, reduce inflammation, and aid weight loss.

“Many of the carnivore advocates claim that it has positive effects on gut health, can clear acne, and reduces inflammation or bloating,” Sharp noted. “And the main reason for this is simply that it literally removes all sources of fiber and FODMAPs from the diet.”

By eliminating fiber and other fermentable carbohydrates, the carnivore diet eliminates potential triggers for digestive problems. “If you are intolerant or sensitive to one or two of these ingredients, catch them all in a wide net by removing them all. So of course you will see a reduction in symptoms.”

Possible Benefits of the Carnivore Diet

Sharp acknowledged that the carnivore diet has some potential benefits, particularly when it comes to protein intake and weight management.

Sufficient protein

“It definitely provides sufficient protein, which is important for muscles, the immune system and bone health. Protein is also incredibly filling,” said Sharp.

Reduced cravings and weight loss

“Many people say that they were able to manage their cravings better and lose weight simply because they were full and ate less,” she noted. Avoiding pastries and convenience foods limits the possibility of overeating, which can certainly help you lose weight.

Relieving intestinal health

For people with an intolerance to certain fibers, avoiding fermentable carbohydrates can relieve bloating and indigestion.

Disadvantages of the carnivore diet

Despite the few benefits, Sharp highlighted several disadvantages of this restrictive diet.

Risks to intestinal health

While avoiding fermentable carbohydrates may reduce bloating in the short term, it carries risks in the long term. “If you don't feed the gut bacteria fiber, also known as prebiotics, you're essentially starving them,” Sharp warned.

“In the long term, this can increase the risk of severe dysbiosis, which wipes out the good bacteria in the gut.”

Nutrient deficiency

“Restricting plant foods or carbohydrates impacts not only fiber intake, but also vitamin C, antioxidants, and plant polyphenols,” she says.

High in saturated fat and sodium

The carnivore diet is typically high in saturated fats and may contain processed meats, causing you to consume more sodium and preservatives. Sharp noted that “replacing saturated fats with unsaturated fats such as omega-3 fatty acids and monounsaturated fats is beneficial.”

How does it affect your health in the long term?

The long-term health effects of the carnivore diet should not be overlooked. “It basically contradicts all the good science we have about the most beneficial dietary habits for good health,” Sharp said.

“In the long term, there is an increased risk of intestinal health disorders and dysbiosis,” she warned. “When we disrupt the delicate balance of our gut microbiome, it has a trickle-down effect that affects the health of all other body processes.”

Sharp also warned of serious deficiencies in plant phytonutrients and antioxidants, as well as an increased risk of chronic diseases such as heart disease.

Would a nutritionist recommend the carnivore diet?

When asked if she would recommend the carnivore diet to anyone, Sharp answered unequivocally. “This is a diet I would not recommend. In almost all cases it is classified as an 'absolute no'.”

Not only is it nutritionally unbalanced, but Sharp also points out that it “goes against everything we know in nutritional science that associates certain foods or dietary habits with good health.” Additionally, the carnivore diet poses significant environmental problems .

Instead of extreme dietary measures, Sharp suggested working with a nutritionist on an appropriate elimination and reintroduction diet to identify specific triggers of symptoms. “Instead of avoiding all kinds of carbohydrates or plant-based foods, we want to focus specifically on the causes of these gastrointestinal symptoms.”

The expert also urged caution, especially with raw animal products. “Many sensational carnivore influencers online often recommend eating lots of raw meat and raw dairy, which increases the risk of foodborne illness,” Sharp claimed.

“If you absolutely must, please make sure you consume pasteurized dairy products and cook your meat, especially poultry. Let’s not eat raw chicken.”

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