Are you torn between strict carnivore dogma and your love of olives?
This common dilemma befuddles many carnivore dieters and even makes them feel guilty about their food!
While traditional carnivore dogma strictly excludes plant food, the practical reality of everyday life is otherwise.
The easy answer: technically, olives are not carnivore-compatible, but many successful practitioners include them strategically without compromising effects.
As a single off-key note in an orchestra, olives are a minor deviation that may not be perceived in the overall harmony of your meat-based diet.
This is a carnivore enthusiast’s guide to being definitive about gray-area foods like olives without undermining their commitment to optimal health.
Read on below to discover how olives can be incorporated into different carnivore models and make an informed choice that is right for YOUR personal journey!
Key Takeaways
Core Principles of the Carnivore Diet
When I first encountered the carnivore diet, I thought it was a joke.
Who actually eats ONLY animal products?
It turns out that many people – and for some compelling reasons- challenged everything I knew about nutrition.
This personal journey of discovery and transformation is something I share with many of you.
READ MORE: Mediterranean Diet vs Carnivore Diet: Which Is Better for You?
The Animal-Only Nutritional Philosophy
At its core, the carnivore diet is dead simple: eat animal products and nothing else. Period.(1)
The traditional approach consists of meat, fish, eggs, and some dairy if tolerated – that’s it.
No fruits, no veggies, no plant foods whatsoever.
The scientific rationale behind eliminating plants makes more sense than I initially gave it credit.
Plants don’t exactly want to be eaten – they’ve developed defense mechanisms over millions of years.
Through my research and personal trials, I learned about these antinutrients that can cause issues:(2)
- Lectins found in legumes can cause digestive problems and inflammation in susceptible individuals
- Oxalates in leafy greens like spinach can potentially contribute to kidney stones in some people
- Phytic acid in grains and seeds potentially blocks mineral absorption
- Plant fiber is often touted as essential, but many carnivore followers report improved digestion without it
I remember being confused about olives when I started.
It turns out that olives violate strict carnivore principles because they contain plant compounds like polyphenols that aren’t found in animal foods.
Did You Know? In their raw, unprocessed state, Olives contain oleuropein, an extremely bitter compound. This is why they must be cured before eating!
Common misunderstandings about “acceptable” carnivore foods:
- Coffee is not carnivore-compliant despite what some relaxed practitioners might claim
- Avocados are not “honorary animal foods” even though they’re high in fat
- Spices and seasonings are plant products and therefore excluded on strict carnivore
- Plant oils like olive oil aren’t included in the traditional approach
The hardest part wasn’t giving up plants – it was rewriting everything I thought I knew about ‘healthy eating.’
Nutrition is far more individual than the one-size-fits-all advice we’re usually given.
This understanding empowers you to make the right dietary choices based on your body, goals, and how you feel when you try it.
READ MORE: The Dirty Carnivore Diet: A More Sustainable Approach?
Can You Eat Olives on Carnivore Diet?
I always get this question from folks looking to add variety to their carnivore meals.
Let’s explain why olives are a gray area that strict carnivore practitioners typically avoid.
Olives Classification
Olives are botanically classified as drupes or stone fruits, belonging to the same family as peaches and cherries.
Despite their savory taste and everyday use as a “garnish,” they’re 100% plant-based.
This alone disqualifies them from a traditional carnivore approach.
Looking at the macronutrient breakdown of olives is revealing. A typical serving of 10 medium olives (about 34g) contains:
- Fat: 4-5g (mostly monounsaturated)
- Carbs: 1-2g
- Fiber: 1g
- Protein: <1g
While the fat content might seem carnivore-friendly, those carbs and fiber are plant compounds that strict carnivore dieters aim to eliminate.
The more significant concern comes from the bioactive compounds in olives that aren’t present in animal foods:
- Oleuropein (the bitter compound)
- Hydroxytyrosol
- Polyphenols
- Oleocanthal
- Tannins
These plant defense chemicals evolved specifically to deter consumption and can trigger inflammatory responses in sensitive individuals.
Comparison with Animal Food Alternatives
Many don’t realize that animal foods already provide excellent alternatives to what we typically value olives for.
Beef tallow or aged cheese can provide rich flavor satisfaction without the plant compounds.
From a digestion standpoint, even small amounts of plant matter like olives can interfere with the digestive adaptation that carnivore dieters work to achieve.
The fiber and plant compounds can disrupt the specialized gut environment that develops on a pure animal-based diet.
“Even small amounts of plant compounds can maintain metabolic pathways that process phytochemicals, potentially preventing full adaptation to a carnivore metabolism. Consistency matters for therapeutic benefits from complete elimination.”(3)
The trace carbs in olives likely won’t knock most people out of ketosis.
Still, they represent a slippery slope for long-term compliance.
People who make clean breaks from all plant foods typically have an easier adaptation period than those who try to retain certain exceptions.
READ MORE: 30-Day Carnivore Diet Meal Plan: Your Path to Better Health
The Spectrum of Carnivore Approaches
There’s a whole spectrum of carnivore approaches.
This reminds me of how vegetarians and vegans often debate the specifics while outsiders see them all as “plant-eaters.”
RELATED: Vegetarian Diet vs Carnivore Diet: Which Is Better for Health?
The carnivore spectrum ranges from the strictest animal-only advocates to what some playfully call “carnivore-ish” practitioners who include minimal plant foods.
Dr. Shawn Baker, a prominent figure in the carnivore movement and author of “The Carnivore Diet,” advocates for what many consider the strictest approach.
From what I’ve gathered from his podcasts and social media, he primarily emphasizes ruminant meat (beef, lamb) and other animal products like eggs.
He generally advises against plant foods entirely during the initial adaptation phase, which he suggests should last at least 90 days.
His position is that maximum benefits come from completely eliminating plant compounds.
On the other end of the spectrum, Dr. Paul Saladino, author of “The Carnivore Code,” has evolved his approach to what he now calls “Animal-Based” rather than strict carnivore.
While initially advocated for a strict animal-only approach, he later began incorporating certain fruits like honey, berries, and some tropical fruits.
His reasoning centers around beneficial compounds in certain fruits and the idea that fruits, unlike many other plant parts, evolved to be eaten.
“Carnivore-ish” and “Carnivore+” Approaches
Between these positions, there’s a growing movement of what some call “carnivore+” or “carnivore-ish” approaches.
These practitioners follow a primarily animal-based diet but allow for the strategic inclusion of certain plant foods:
- Some include olives occasionally, particularly those who miss the flavor variety or come from Mediterranean backgrounds
- Others incorporate avocados for their fat content and minimal plant toxin load
- Some use certain herbs and spices for flavor, accepting small amounts of plant compounds
- Seasonal berries appear in some modified approaches, particularly for those without specific autoimmune triggers
The consensus points that seem to bridge most carnivore approaches include:
- Prioritizing animal-sourced nutrition as the foundation (80-100% of intake)
- Eliminating the most problematic plant foods (grains, legumes, nightshades)
- Acknowledging individual variation in tolerance to plant compounds
- Using elimination and reintroduction to determine personal sensitivities
What I’ve found fascinating is how most practitioners report similar benefits regardless of where they fall on the spectrum.
Whether occasional olives help or harm is highly individual – some thrive with their inclusion.
In contrast, others find even tiny amounts trigger symptoms.
READ MORE: What are the Best Fats for Carnivore Diet?
Personalized Implementation and Testing
Like most things in nutrition, whether olives belong in your carnivore approach comes down to personal factors.
I’ve found that a systematic approach yields the most reliable insights.
Creating a proper elimination protocol as your foundation is essential.
If you’re curious about olives, establish a clear baseline first.
This means following a strict carnivore diet without any plant foods for at least 30 days, though 60-90 days is ideal.
This gives your body enough time to fully adapt to carnivore eating patterns and clear your system of plant compounds.
Once you’ve established your baseline and are feeling well on strict carnivore, the systematic reintroduction methodology for olives involves carefully adding them back while monitoring your response:
- Start with high-quality olives with minimal additives (avoid those with vegetable oils or preservatives)
- Introduce a small amount (3-5 olives) on a single day
- Return to strict carnivore for 3-4 days while monitoring reactions
- If no reaction occurs, try a slightly more significant amount (8-10 olives)
Quantity and frequency considerations are essential when testing.
Don’t test olives daily.
Instead, use the pulse method – a single exposure followed by several days without.
This makes reactions easier to identify.
Some people can include olives once weekly without issues, while others might handle them 2-3 times weekly.
Specific symptoms and biomarkers to track when testing olive tolerance:
- Digestive responses: Changes in bowel movements, bloating, abdominal discomfort, return of acid reflux
- Joint and muscle signals: New or returning joint pain, muscle aches, reduced recovery from workouts
- Cognitive/mood indicators: Brain fog, reduced mental clarity, mood swings, sleep disruptions
- Skin reactions: Rashes, itching, return of eczema or psoriasis, facial redness
- Energy levels: Afternoon fatigue, overall reduction in energy, need for additional caffeine
How to interpret mixed results or subtle reactions:
- Document everything – Keep a detailed journal noting all symptoms and potential reactions
- Look for patterns – Sometimes reactions appear 24-48 hours after consumption
- Consider confounding factors – Could anything else (stress, sleep, etc.) explain the symptoms?
- Try blind testing – If possible, have someone else prepare food where you don’t know if olives were included
- Repeat the test – One-time reactions could be coincidental; consistent reactions across 2-3 tests are more conclusive
Your decision-making framework should be based on your personal health goals and results.
Suppose you’re following Carnivore for specific health conditions.
In that case, the bar for including olives should be higher than if you’re following it for general health optimization.
READ MORE: What’s the Best Dairy for Carnivore Diet? Ultimate Guide
FAQ
Black vs. Green Olives for Carnivores?
Black olives are generally better tolerated, with higher fat content and fewer potentially irritating compounds than green olives. Individual responses vary, especially for those with autoimmune conditions.
Recommended Olive Quantity?
Limit to 5-10 olives once or twice weekly as a garnish rather than a daily staple. Monitor your body’s response through digestion, energy, joint comfort, and sleep quality. Strict carnivore purists recommend avoiding them entirely.
Canned vs. Fresh Olives?
Canned olives often contain preservatives, oils, and additives that may trigger stronger reactions. When possible, choose olives packed in brine (salt water). Fresh or traditionally cured olives from specialty markets are typically the cleanest option.
Olives and Ketosis?
Olives contain minimal carbs (3-6g per 100g), rarely impacting ketosis in reasonable quantities. Be cautious with marinated varieties containing added sugars. The more significant concern is whether olive plant compounds trigger individual sensitivities or cravings.
Olives During Elimination Phase?
To establish a clean baseline, completely eliminate olives during the initial strict phase (30-90 days). After this period, reintroduce them systematically in small amounts while carefully monitoring your response. This personalized approach provides more valuable information than following generic recommendations.
Conclusion
Navigating the olive question on your carnivore journey ultimately comes down to personal priorities and individual responses.
While strict carnivore excludes all plant foods, including olives, many successful practitioners find that occasional, mindful inclusion doesn’t compromise their results.
The key lies in honest self-assessment – do olives support or detract from your health goals?
If you choose to include them, do so intentionally rather than carelessly, maintaining awareness of quantity and frequency.
Remember that carnivore exists on a spectrum, and your approach can evolve as your body heals and goals shift.
Rather than seeking perfect adherence to someone else’s rules, develop the self-knowledge to create a sustainable, practical approach that serves your unique needs!
