Does a Carnivore Diet Affect Your Gut Health?

It’s becoming increasingly common to see people on social media restricting their diet exclusively to animal-based products in an effort to improve gut health without compromising physical performance—taking advantage of the nutrients, especially high-quality proteins, found in meat, eggs, and even organ meats.

But is it just a trend, or is it truly beneficial?

What Can You Eat on the Carnivore Diet?

The carnivore diet consists solely of animal-based foods—meat, organs, eggs, and dairy products. All plant-based foods such as fruits, vegetables, grains, and tubers are excluded.

There are two main variations:

1. Strict Carnivore Diet: Only beef.
2. Flexible Carnivore Diet: Includes other animal proteins, organ meats, and occasionally thick-skinned fruits.

Benefits of the Carnivore Diet

1. Digestive Health

Animal proteins are low-residue, meaning that—if you have adequate stomach acid levels and digestive enzymes—they’re easily digested and almost completely absorbed in the first portion of the small intestine.

2. Gut Microbiota

Your microbiota consists of bacteria that live in your gut—some beneficial, others potentially harmful. There’s a close connection between what you eat and the type of bacteria that thrive in your intestine.

A study by Singh et al. found that a high intake of red meat, particularly beef, is associated with a greater proportion of Bacteroides, which may promote weight loss and increase satiety, potentially reducing overall caloric intake.

Can the Carnivore Diet Have Negative Consequences?

Yes—if not guided by a NutriWhite Ambassador, this diet may increase cancer risk due to:

A) High Intake of Processed Meats
The IARC (International Agency for Research on Cancer) has classified processed meats as carcinogenic to humans when consumption exceeds 50 grams daily over extended periods.

B) High Consumption of Red Meat and Acrylamide
Acrylamide—a toxic compound formed when meat is charred—has shown carcinogenic potential in animal studies and possesses key characteristics of a human carcinogen.

NutriWhite Recommendations

1. If following a carnivore diet, do so under professional supervision with your NutriWhite Ambassadors, who will guide the plan’s duration and gradual reintroduction of foods as part of your personalized 3R Protocol, along with proper supplementation.
2. Opt for low or medium-temperature cooking for extended periods and avoid charring meats, since burnt residues contain acrylamide.
3. Vary protein sources (chicken, turkey, fish, eggs, pork, etc.) and avoid excessive red meat consumption.
4. Limit processed meats due to their high sodium, trans fat, and saturated fat content, which increase cardiovascular risk.

At NutriWhite, We Give You the Tools

You can personalize your carnivore diet while monitoring your tolerance and determining how long you can safely maintain it—without compromising your gut microbiota, which may decrease when vegetables are removed.

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References:

1. List of Classifications – IARC Monographs on the Identification of Carcinogenic Hazards to Humans [Internet]. [citado 21 de julio de 2020]. Disponible en: https://monographs.iarc.fr/list-of-classifications

2. Dieta Carnívora: Beneficios, Riesgos y Cuándo Probarla ⋆ Fitness Revolucionario [Internet]. [citado 21 de julio de 2020]. Disponible en: https://www.fitnessrevolucionario.com/2018/12/15/dieta-carnivora/

3. Singh RK, Chang HW, Yan D, Lee KM, Ucmak D, Wong K, et al. Influence of diet on the gut microbiome and implications for human health [Internet]. Vol. 15, Journal of Translational Medicine. BioMed Central Ltd.; 2017 [citado 21 de julio de 2020]. p. 73. Disponible en: /pmc/articles/PMC5385025/?report=abstract

4. Rinninella E, Raoul P, Cintoni M, Franceschi F, Miggiano GAD, Gasbarrini A, et al. What is the healthy gut microbiota composition? A changing ecosystem across age, environment, diet, and diseases. Microorganisms [Internet]. 1 de enero de 2019 [citado 21 de julio de 2020];7(1):14. Disponible en: /pmc/articles/PMC6351938/?report=abstract

5. David LA, Maurice CF, Carmody RN, Gootenberg DB, Button JE, Wolfe BE, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature [Internet]. 2014 [citado 21 de julio de 2020];505(7484):559-63. Disponible en: https://pubmed.ncbi.nlm.nih.gov/24336217/