Carnivore Diet Side Effects You Shouldn’t Ignore

Carnivore Diet Side Effects You Shouldn’t Ignore

The Carnivore Diet has gained popularity for its simplicity—eliminating all plant-based foods in favor of an all-meat diet. Advocates claim it helps with weight loss, inflammation, and autoimmune conditions. But cutting out entire food groups can come at a cost.

Here are the lesser-known but serious side effects of the Carnivore Diet that may impact your health long term.

1. Nutrient Deficiencies

While meat contains essential nutrients like iron and B12, it lacks:

• Vitamin C – Critical for immune function and collagen production
• Fiber – Needed for healthy digestion and microbiome diversity
• Magnesium and polyphenols – Vital for hormone balance and cellular repair

Over time, deficiency in these nutrients can lead to constipation, fatigue, and poor immune resilience (Craig, 2009).

2. Gut Microbiome Damage

The gut thrives on fiber from vegetables, fruits, and legumes. Without it, beneficial gut bacteria die off, reducing short-chain fatty acid production and increasing inflammation. Carnivore diets have been shown to lower microbiome diversity—a marker of poor gut and immune health (David et al., 2014).

3. Increased Inflammation and Oxidative Stress

Eating primarily red and processed meats raises inflammation, particularly in the absence of antioxidant-rich plant foods. This can worsen joint pain, skin issues, and autoimmune symptoms (Zinöcker & Lindseth, 2018).

4. Hormonal Imbalance and Fatigue

Low carbohydrate intake over time can stress the adrenal glands, reduce thyroid hormone output, and disrupt female hormones. Many people report feeling irritable, anxious, or fatigued after weeks on the Carnivore Diet.

5. Long-Term Disease Risk

The Carnivore Diet may increase:

• Heart disease risk – Due to high saturated fat and TMAO levels (Koeth et al., 2013)
• Kidney stress – From high protein and nitrogen waste (Knight et al., 2003)
• Colon cancer risk – Linked to processed red meat consumption (Larsson et al., 2006)

A Safer Healing Approach: The ASTR Diet

Dr. Joseph Jacobs developed the ASTR Diet to provide a healing, sustainable alternative that supports gut health, inflammation reduction, and long-term wellness. It includes:

• Nutrient-dense, anti-inflammatory vegetables and fruits
• Clean proteins like wild fish and legumes
• Healthy fats like avocado, olive oil, and seeds
• Herbs and teas to promote detox and immune function

The ASTR Diet focuses on balance, not extremes—addressing the root causes of chronic illness without the risks of restrictive trends.

Choose Balance Over Extremes

If you’re experiencing digestive discomfort, fatigue, or hormonal changes on the Carnivore Diet, it may be time to rethink your strategy. Healing doesn’t require extremes.

Learn how to nourish your body naturally in Eat to Heal by Dr. Joseph Jacobs: Available on Amazon

参考：

• Craig WJ. (2009). Health effects of vegan and vegetarian diets. Am J Clin Nutr.
• David LA, et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature.
• Zinöcker MK & Lindseth IA. (2018). The Western diet–microbiome-host interaction and its role in metabolic disease. Nutrients.
• Koeth RA, et al. (2013). Intestinal microbiota metabolism of l-carnitine and cardiovascular risk. N Engl J Med.
• Knight EL, et al. (2003). High-protein diets and kidney health. Ann Intern Med.
• Larsson SC, et al. (2006). Processed meat consumption and risk of cancer. Br J Cancer.