Can you really eat plants on a carnivore diet? What about avocado?
It’s one of those gray areas that sparks debate among carnivore dieters, and your thoughts and experiences are an important part of this ongoing conversation.
On one hand, it’s packed with healthy fats and nutrients, but on the other, it’s still a plant—and strict carnivores avoid anything that doesn’t come from an animal.
So, where does avocado on carnivore diet fit in?
The answer often depends on different diet approaches within the carnivore community.
Some individuals follow a “nose-to-tail” approach, which includes consuming all parts of the animal, such as organs and fats, while also allowing for occasional plant foods like avocado.
On the other hand, there are some who adhere to a strict animal diet, consuming only meat, eggs, and dairy and no plant foods.
If you’ve ever wondered whether avocado belongs in a meat-based lifestyle, you’re not alone.
This guide will show the pros and cons of including avocados in your diet.
It will also discuss their impact on digestion and ketosis (a metabolic state in which the body burns fat for fuel instead of carbohydrates) and whether avocados can be incorporated into a carnivore diet.
Let’s uncover the truth about avocado on Carnivore!
Key Takeaways
The Carnivore Diet and Avocado – Do They Go Together?
The carnivore diet rules are simple—eat only animal-based foods and eliminate plants.(1)
As is the case with most dietary systems, the carnivore diet is not uniform but flexible, enabling you to make decisions based on your interests and requirements.
I myself eat avocado every now and then, specifically when I want some change.
It is rich in monounsaturated as well as saturated fats and has a different kind of fat profile compared to animal foods.(2)
While some carnivores argue that plant-based fats vs animal-based fats aren’t interchangeable, others see avocado as a nutrient-rich, keto-friendly carnivore diet option that provides extra potassium sources on a carnivore diet.
Interesting fact: Unlike most fruits, which are sugar-laden carbohydrate bombs, avocado stands out as a metabolically unique food—packed with healthy fats, minimal carbs, and virtually no sugar. For carnivore dieters seeking occasional flexibility, avocado offers a strategic nutritional workaround that doesn’t wholly derail ketogenic principles.
Some carnivores follow a ‘dirty carnivore diet, ‘where they include small amounts of low-carb plant foods like avocado, while others remain ‘strict,’ avoiding all plant matter to prevent exposure to potential plant toxins on a carnivore diet.
The ‘dirty’ approach allows for occasional flexibility, while the ‘strict’ approach is more rigid and does not tolerate any plant foods.
If you’re flexible with the rules and feel good eating avocado, you can include it in your approach.
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Avocado’s Nutritional Profile – Does It Fit Carnivore?
Avocado is often counted as a superfood due to its rich nutrient profile, but does it align with a carnivore diet?(3)
While it is a high-fat, low-carb fruit, it still contains some carbohydrates and fiber, which makes it different from purely animal-based foods.
Those following a strict carnivore diet avoid it entirely.
In contrast, others use a more flexible approach and include it as an additional fat source.
Key vitamins and minerals found in avocado:
- Potassium – One of the best potassium sources on a carnivore diet, it supports muscle and nerve function
- Magnesium – Helps regulate digestion, muscle function, and relaxation
- Vitamin E – a potent antioxidant that supports skin health and supports the immune system.
- Vitamin C – Supports collagen production but is generally not essential in a high-animal-fat diet
It is key to consider how avocado compares to animal-based fats like tallow, butter, and suet.
Animal fats provide fat-soluble vitamins A, D, and K2, which are missing in avocados.
While avocado offers a plant-based source of healthy fats, it lacks the nutrient density of animal fats.
It contains fiber, which some find difficult to digest, especially when transitioning to fiber on a carnivore diet.
Does avocado complement carnivore fat sources or replace them?
It depends on the individual. Some use avocados as an occasional addition to help maintain variety, while others rely solely on the best animal fats for a carnivore diet to meet their nutritional needs.
Whether avocado fits into a carnivore meal plan ultimately depends on dietary goals and individual tolerance.
The Case for Incorporating Avocado into a Carnivore Diet
It is a high-fat, low-carb substitute that can be used to complement an animal diet, particularly for those who follow an open approach.
To those entering carnivores, avocados will provide additional help in some areas, providing further possibilities for a balanced, varied diet.
It offers a high-fat, low-carb option that can complement an animal-based diet, particularly for those who take a more flexible approach.
Avocados may provide additional support in key areas for individuals transitioning to carnivores.
- High in monounsaturated fats, avocado provides a steady source of energy and helps maintain satiety. Some people find that adding avocado to their meals allows them to stay full longer, making it easier to stick to a high-fat diet. Monounsaturated fats may also have cardiovascular benefits compared to animal fats, though research is still ongoing.
- Supports digestion by providing a small amount of fiber, which some individuals find helpful when transitioning away from plant foods. While fiber on a carnivore diet is often debated, those who struggle with constipation or slow digestion may find that avocado offers relief without disrupting ketosis.
- Fills nutritional gaps by providing key vitamins and minerals that meat lacks, such as vitamin C and additional magnesium. While animal-based foods are rich in essential nutrients, avocados can be an added source of antioxidants and micronutrients that contribute to overall health.
Expert opinion: “while animal fats are more bioavailable, adding monounsaturated fats like avocado can offer additional variety and help some people maintain dietary adherence, particularly in the transition phase.”(4)
Dr. Ted Naiman, a metabolic health expert
The Case Against Avocado on a Carnivore Diet
While some argue that avocado is appropriate for a carnivore diet, others believe it goes against the core principles of an animal-based diet.
For those following a strict approach, avoiding all plant foods, including avocado, is essential for optimal results.
There are several reasons why some people choose to leave avocados off their plates.
- Contains fiber and plant compounds that may impact digestion. While fiber on a carnivore diet is often unnecessary, avocados still contain insoluble fiber and natural plant toxins like lectins. Some people transitioning from a plant-based diet may experience bloating, gas, or other digestive discomfort when reintroducing plant fibers.
- While relatively low, carbohydrate content may still interfere with strict zero-carb goals. A typical avocado contains around 2-3 grams of net carbs per serving, which might not seem significant. Even small amounts of plant-based carbohydrates can be counted for those trying to maintain a strict zero-carb diet.
- Depending on individual metabolic responses, avocados may disrupt ketosis. While many people can include small amounts of avocado without affecting ketosis, others may experience a drop in ketone levels. This is particularly relevant for those following a keto-carnivore diet, where maintaining deep ketosis is a priority for fat adaptation and metabolic flexibility.
Expert opinion: “while avocado may not be the worst plant food to include, a true carnivore diet eliminates all plant foods to reduce potential gut irritation and optimize digestion.”(5)
Dr. Shawn Baker
Who Should and Shouldn’t Eat Avocado on a Carnivore Diet?
Whether it fits into your diet depends on your goals, tolerance, and how your body responds to plant-based foods.
Avocados can also be helpful for beginners transitioning from a standard or ketogenic diet, as they provide additional electrolytes to ease adaptation.
Those who tolerate plant foods well and have no digestive sensitivities may also find them beneficial for variety and added micronutrients.
It’s not ideal for strict carnivores who follow a zero-carb approach.
Due to its fiber content, those with digestive sensitivities may experience bloating.
Individuals focusing on losing weight on a carnivore diet might also want to avoid it, as its extra calories could slow fat loss.
To test if avocado works for you, track the following:
- Ketosis response to see if avocado affects fat adaptation
- Digestion and whether it causes bloating or discomfort
- Energy levels and satiety throughout the day
- Any changes in cholesterol on a carnivore diet with regular avocado consumption
Each person’s tolerance varies, so experimenting with small amounts is the best way to determine if avocado fits your carnivore lifestyle.
Alternatives to Avocado for Healthy Fats on a Carnivore Diet
These fats are highly bioavailable and rich in essential fat-soluble, which support overall health and digestion.
Best animal-based fat sources:
- Tallow – Rendered beef fat that’s rich in saturated fats and great for cooking
- Butter – High in butyrate, which supports gut health and metabolism
- Suet – A dense fat from beef and lamb that provides slow-burning energy
- Egg yolks – Rich in choline and healthy fats for brain and liver function
- Bone marrow – Rich in essential fatty acids, collagen, and glycine
- Fatty meats – Ribeye, pork belly, and lamb chops offer inherent fat balance
By placing fatty meats first and then adding other sources of fat like tallow and butter, it is possible to have a healthy, high-fat diet without having to use plant fats.
Actionable tip: If your meals feel too lean, add a spoonful of melted tallow or butter on top of your meat to increase fat intake effortlessly. This prevents energy dips and ensures you’re getting enough fuel for metabolic flexibility on a carnivore diet.
Using bone marrow and fatty meats as an alternative to avocado provides a natural, nutrient-packed solution.
Bone marrow, in particular, is an excellent source of easily digestible fats that support brain function and overall health.
By choosing the best animal-based fats, you can enjoy the benefits of a high-fat diet without needing any plant-based additions.
How to Incorporate Avocado on a Carnivore Diet (If You Choose To)
While it provides healthy fats and micronutrients, overeating can introduce unnecessary carbs and fiber, potentially impacting ketosis and digestion.
Portion control is essential.
Avocados are calorie-dense, so even half an avocado can put additional significant fat and carbohydrates into your intake.
Actionable tip: Start with a small serving and track how you feel. If it causes bloating or affects ketosis, reduce your intake or eliminate it.
Some use avocado as a topping for eggs or mix it with bone marrow for a nutrient-dense fat source.
If you’re looking for snacks for a carnivore diet, avocado with salt and a side of bacon can be a simple option.
Timing strategies can minimize any adverse effects.
Eating avocado around workouts may be beneficial for those who need an extra energy boost without consuming carbohydrates from non-carnivore sources.
If digestion is a concern, spreading out small amounts rather than eating it all at once may improve tolerance.
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FAQ
Does avocado kick you out of ketosis?
While it won’t necessarily kick you out of ketosis, its small amount of carbohydrates could have a minor impact, especially if consumed in large amounts. For most, it’s not an issue, but if you’re aiming for more profound ketosis, you might want to monitor your intake.
What happens if you eat too much avocado on a carnivore?
Some people experience bloating or changes in bowel movements when introducing fiber back into a different diet approach that’s been strictly animal-based. Additionally, its carb content, though minimal, can add up and potentially stall weight loss for those aiming for strict fat adaptation.
Is avocado better than animal fats like butter and tallow?
Avocado contains primarily monounsaturated fats, while animal fats like butter, tallow, and suet are higher in saturated fats and fat-soluble vitamins like A, D, and K2. Both have their benefits, but animal fats are more nutrient-dense and naturally aligned with a strict carnivore diet. Animal sources tend to be superior if you’re looking for the most bioavailable fats.
How do I know if avocado is right for me on Carnivore?
The best approach is to experiment. Try a small amount, track how you feel in terms of energy, digestion, and ketosis, and adjust accordingly. Some people tolerate it well, while others notice bloating or reduced ketone levels. Your body’s response will tell you whether avocado fits into your version of Carnivore.
Final Thoughts
It is seen by some as a welcome addition, whilst others steer clear of it in order to remain faithful to the all-meat method.
It all comes down to individual tolerance and goals.
Some people thrive with a bit of avocado in their lives and have no side effects whatsoever, while others experience bloating, intestinal discomfort, or a decrease in ketosis.
There is no one-size-fits-all answer. It might be a great addition if you’re tolerant of it and feel okay.
But if you’re doing a strict carnivore regimen, it’s better left off the plate.
What do you think? Have you tried avocado on a carnivore diet?
Let me know in the comments!
