Why the Carnivore Diet May Be Harmful and What to Do Instead

Is an All-Meat Diet Really Healthy?

The carnivore diet is an extreme version of low-carb eating that eliminates all plant foods and encourages eating only animal products—typically red meat, eggs, and organ meats. Advocates claim it reduces inflammation, heals the gut, and reverses chronic disease.

While some individuals report short-term symptom relief, there is no long-term clinical data supporting the safety of this diet. In fact, scientific research suggests that an all-meat diet may increase the risk of cancer, cardiovascular disease, and digestive imbalance due to its lack of fiber, phytonutrients, and antioxidants.

The Dangers of a Meat-Only Diet

Increased Risk of Colorectal Cancer

Numerous studies have shown that high consumption of red and processed meats is associated with an increased risk of colorectal cancer. A review published in The Lancet Oncology concluded that red meat is a probable human carcinogen and processed meat is a confirmed carcinogen (Bouvard et al., 2015). The carnivore diet not only includes these foods but excludes protective compounds found in fruits and vegetables.

Fiber Deficiency and Gut Health

The carnivore diet eliminates all sources of dietary fiber, including vegetables, legumes, fruits, and whole grains. Fiber is essential for feeding beneficial gut bacteria and producing short-chain fatty acids like butyrate, which reduce inflammation and maintain the intestinal lining. A lack of fiber can lead to gut dysbiosis, constipation, and increased permeability of the gut barrier.

A study in Cell Host & Microbe found that fiber deficiency alters gut microbiota composition and increases inflammation, contributing to metabolic and immune dysfunction (Makki et al., 2018).

Elevated LDL Cholesterol and Heart Disease Risk

Meat-only diets are typically high in saturated fat, which can raise LDL cholesterol levels. While carnivore advocates often argue that LDL does not matter in the absence of sugar or carbs, multiple large-scale studies have consistently shown that high LDL and ApoB levels are associated with increased cardiovascular risk regardless of diet context (Ference et al., 2017).

Micronutrient Imbalance

While meat and organ meats do contain some nutrients, the exclusion of plant foods may result in deficiencies in vitamin C, folate, polyphenols, and other phytonutrients critical for immune defense and DNA repair. The lack of variety can also limit antioxidant capacity, leaving the body more vulnerable to oxidative stress and inflammation.

A Balanced and Evidence-Based Alternative: The ASTR Diet

The ASTR Diet was developed by Dr. Joseph Jacobs, Doctor of Physical Therapy and certified clinical nutritionist, after personal experience with chronic illness and disappointment with restrictive dietary fads. It is built on principles of long-term healing, sustainable nutrition, and scientific integrity.

What Sets the ASTR Diet Apart?

• Anti-inflammatory: Emphasizes fruits, vegetables, healthy fats, and herbs that naturally reduce inflammation.
• Sustainable: Encourages locally sourced, organic foods that support environmental and personal health.
• Toxin-free: Avoids ultra-processed foods, pesticide-laden produce, and chemical additives.
• Restorative: Supports gut health, hormone balance, and detoxification with a wide range of whole foods and strategic intermittent fasting.

Unlike the carnivore diet, the ASTR Diet provides a full spectrum of nutrients from both plant and animal sources, including fiber, antioxidants, and essential vitamins. It is based on a moderate, balanced approach that nourishes rather than deprives the body.

Clinical Impact and Observations

Individuals following the ASTR Diet have reported improvements in digestive health, energy levels, inflammation, and chronic symptoms. This approach emphasizes balance over extremes and aligns with research showing that diverse, plant-rich diets reduce long-term disease risk.

Conclusão

The carnivore diet may offer short-term symptom relief for some, but the long-term risks are significant. A lack of fiber, excessive saturated fat, and absence of antioxidants can contribute to inflammation, gut dysfunction, and disease over time. The ASTR Diet provides a safer, sustainable alternative that is grounded in science and designed to restore health from the inside out.

To learn more, explore the book Eat to Heal by Dr. Joseph Jacobs and begin your journey toward natural healing through balanced nutrition.

Referências

1. Bouvard V, Loomis D, Guyton KZ, et al. Carcinogenicity of consumption of red and processed meat. Lancet Oncol. 2015;16(16):1599-1600. doi:10.1016/S1470-2045(15)00444-1
2. Makki K, Deehan EC, Walter J, Bäckhed F. The impact of dietary fiber on gut microbiota in host health and disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
3. Ference BA, Ginsberg HN, Graham I, et al. Low-density lipoproteins cause atherosclerotic cardiovascular disease. Eur Heart J. 2017;38(32):2459-2472. doi:10.1093/eurheartj/ehx144
4. ASTR Institute. Transform Your Health with the ASTR Diet. https://advancedsofttissuerelease.com/transform-your-health-with-the-astr-diet-a-balanced-approach-to-lasting-wellness/. Accessed July 6, 2025.