Are onions off-limits on a carnivore diet? Some say yes, some say no—so what’s the truth?
While the diet focuses on all-animal foods, onions sneak into many meat dishes, adding flavor and depth.
But do they fit within the carnivore framework, or should they be avoided entirely?
Carnivore eaters typically eliminate all plant foods, but onions are low-calorie and often used in traditional meat-based meals.
Some believe their carb content and plant compounds make them incompatible.
In contrast, others allow small amounts for taste and digestive benefits.
You might wonder where onions stand if you’re following a keto-carnivore approach or considering more flexible diets.
This handbook breaks down the Carnivore stance on onions, exploring their potential pros, cons, and professional opinions on if and how they can be included in your diet.
If you’re a strict carnivore consumer or transitioning to keto-carnivore, this will help you determine how to approach onions on your journey.
Let’s dive in and find out if onions are a part of a carnivore diet!
Key Takeaways
Can You Eat Onions on Carnivore Diet?
Onions are one of the most contentious plant foods in the carnivore diet community.(1)
While a strict carnivore diet eliminates all plant foods, some who follow an animal-based diet do eat small amounts of onions for flavor.
This controversy adds a touch of intrigue to the topic of the carnivore diet.
There are different types of carnivore diets, ranging from strict zero-carb eaters to those who incorporate small amounts of low-carb vegetables for a carnivore diet.
A dirty carnivore diet allows for plant-based seasonings, spices, and occasional plant foods, making onions more acceptable. On the other hand, a strict approach avoids onions entirely due to their onion carbs per serving and potential impact on digestion. I personally don’t eat onions because I don’t like the taste.
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Expert Opinion: “While onions contain beneficial compounds, their FODMAPs and carbohydrate content make them less ideal for those aiming for a pure carnivore approach.”(2)
Dr. Paul Saladino, a proponent of an animal-based diet
The controversy around onions comes from their FODMAP content, which can cause bloating and onions on a carnivore diet.
Some argue that onions provide prebiotics, which support gut health.
In contrast, others believe they interfere with carnivore diet and gut health by feeding unwanted bacteria.
Whether onions are truly carnivore-approved or belong to an animal-based diet is a personal question.
It depends on your individual goals and dietary approach.
This emphasis on individual choice empowers you to make informed decisions about your diet.
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Do Onions Fit Within Carnivore Macros?
One of the biggest concerns with onions on a carnivore diet is their carbohydrate and fiber content.
While onions are not high in carbs compared to starchy vegetables, they still contain onion carbs per serving, which can impact ketosis for those on a strict carnivore meal plan.
A small onion (about 70g) contains 6-7 grams of total carbs and around 1.2 grams of fiber.
This means its net carbs fall between 4-6 grams, which may not seem like much, but it can add up quickly for those aiming for a zero-carb diet and vegetables.
In contrast, avocado on a carnivore diet is often more accepted in keto-carnivore circles because its carbs come primarily from fiber and are less likely to spike blood sugar.
Depending on portion size and dietary approach, onions can affect ketosis and blood sugar.
For example, someone following a keto-carnivore diet foods might add a few grilled onion slices to a steak without significantly impacting ketosis.
However, for a strict zero-carb eater, even a tiny amount could be seen as what breaks the carnivore diet due to its plant-based nature.
If onions are consumed in moderation, their effect on blood sugar will vary by individual.
While some people can handle small amounts without disrupting ketosis, others may experience cravings or digestive discomfort due to their fiber on a carnivore diet.
Potential Benefits of Onions on a Carnivore Diet
While onions are not a common ingredient in a carnivore diet, some believe they offer certain health benefits. They contain prebiotics, antioxidants, and essential nutrients that can benefit digestion and overall health. This perspective highlights the potential for variety and health benefits in a carnivore diet.
Prebiotic Benefits: Do They Help or Hurt Digestion?
Onions contain prebiotics, which are fibers that feed gut bacteria.
Some argue that prebiotics can improve gut health, while others believe they promote bloating and irritation.
Since a carnivore diet shifts the gut microbiome toward digesting animal fats and proteins, introducing fiber on a carnivore diet may not be necessary and could even cause digestive issues.
Key Insight: Some individuals transitioning to a zero-carb diet experience gut discomfort when reintroducing plant fibers like onions. If digestion worsens, eliminating them is the best approach.
Antioxidants and Beneficial Compounds in Onions
Onions contain quercetin, sulfur compounds, and flavonoids known for their antioxidant and anti-inflammatory properties.
These compounds may support heart health and reduce oxidative stress.
However, a well-balanced animal-based diet already provides plenty of antioxidants from high-quality meat, organ meats, and animal fats, making onions unnecessary for most carnivores.
Beneficial Nutrients in Onions
Though not as nutrient-dense as animal foods, onions provide small amounts of:
- Vitamin C – Supports the immune system and collagen production
- Folate – Important for red blood cell formation
- Potassium – Helps regulate muscle and nerve function
- Sulfur compounds – May aid detoxification and liver health
Small amounts of onions may add variety and flavor without significant drawbacks for those who enjoy a relaxed carnivore diet.
However, similar benefits can be obtained from other sources, like pickles on a carnivore diet, which offer a tangy taste with minimal carbs.
Why Some Carnivore Dieters Avoid Onions
While some people include onions in a relaxed carnivore diet, many strict carnivores avoid them entirely.
Onions contain carbohydrates, fiber, and plant compounds that may not align with carnivore diet principles.(3)
Onions can pose potential drawbacks for those aiming to eliminate all plant-based foods.
- Digestive sensitivity and inflammation – Onions are high in FODMAP compounds, which can cause bloating, gas, and irritation, especially for those with gut sensitivities. Some carnivores report that removing onions improves digestion and reduces inflammation on a meat-based diet.
- Anti-nutrients: Do they interfere with carnivore principles? – Like other carnivore diet plant foods, onions contain natural defense compounds, including sulfur compounds and flavonoids. While these can have health benefits, they may also irritate the gut or disrupt nutrient absorption, making them unnecessary for strict carnivores.
- Disrupting ketosis? – While onions are relatively low in carbs, their onion carbs per serving can add up. For those following a strict zero-carb diet, even small amounts may interfere with deep ketosis. However, those in a vegetarian and carnivore diet who are on a crossover approach or keto carnivore diet may find onions more acceptable in moderation.
For strict carnivores, the potential downsides of onions outweigh the benefits, making them an ingredient to avoid in a fully animal-based diet.
Who Should and Shouldn’t Eat Onions on Carnivore?
Onions are a gray area in the carnivore diet, with some people tolerating them well while others experience adverse effects.
Those following a keto-carnivore or animal-based diet may find onions acceptable in small amounts.
Since these approaches allow for some low-carb vegetables on a carnivore diet, onions can add flavor and variety without being the diet’s focus.
If you enjoy a relaxed carnivore diet, occasional onion consumption is unlikely to impact your progress significantly.
Who Should Avoid Them?
Individuals with digestive issues in carnivores may find that onions cause bloating, gas, or discomfort due to their FODMAP content.
Those who struggle with chronic inflammation or autoimmune conditions may also benefit from removing onions, as they contain compounds that could irritate the gut lining.
How to Test Tolerance and Make the Right Choice
If you’re unsure whether onions fit into your diet, test them gradually.
- Start with a small amount and monitor your digestion.
- Track energy levels and any cravings triggered by onions.
- Observe any changes in ketosis and electrolyte balance on a carnivore diet.
- If bloating or discomfort occurs, eliminate onions and reassess.
Ultimately, the choice depends on how your body reacts and what version of the carnivore diet you follow.
Alternatives to Onions for Flavor on a Carnivore Diet
While onions bring a familiar sweetness and umami to dishes, certain animal-based ingredients can also enhance flavor.
Bone broth is also one of the best ways to add depth to a dish, with a meaty richness that pairs well with meats.
Cooking with animal fats like tallow, butter, or duck fat adds a natural depth of flavor to foods without breaking carnivore compliance.
Fermented meats like aged beef, prosciutto, and dry-aged pork add complexity as well and make dishes more satisfying.
Actionable Tip: If you’re looking for snacks for a carnivore diet, try crispy beef fat trimmings or pork rinds seasoned with sea salt for a satisfying crunch. Adding a drizzle of melted tallow overcooked meat can also bring a richness similar to the depth that onions provide.
While strict carnivores avoid all vegetable ingredients, others on a less restrictive carnivore diet may employ minute amounts of herbs and spices.
Sea salt, smoked salts, and dehydrated animal-based seasonings like powdered liver or bone marrow may be utilized to flavor without compromising the diet’s precepts.
With carnivore-friendly alternatives, you can cook and enjoy delicious, satisfying foods without ever compromising on meat-based diet flavors.
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FAQ
Can you eat onions on a strict carnivore diet?
No, a strict carnivore meal plan eliminates all carnivore diet plant foods, including onions. However, depending on individual tolerance and goals, a relaxed or keto-carnivore diet may allow small amounts.
Do onions kick you out of ketosis?
A small amount of onions is unlikely to disrupt ketosis, but overeating could add unnecessary carbs. The carbs per serving of onions vary, with one small onion containing about 5 grams of net carbs. Those following a zero-carb diet and vegetables approach should limit them to avoid interfering with ketosis.
Are onions bad for digestion in carnivores?
Some people tolerate onions well, but others experience digestive issues on the Carnivore diet, such as bloating and gas. Onions contain FODMAPs, which can ferment in the gut and cause discomfort for sensitive individuals.
Can I use onion powder instead of fresh onions?
Onion powder vs. fresh onions comes down to concentration. Onion powder is more carb-dense but can be used sparingly for meat-based diet flavors without adding much fiber. If tolerated, a tiny pinch may enhance dishes without affecting digestion.
What can I use instead of onions for flavor on Carnivore?
If you avoid onions, there are many carnivore diet seasoning options. Animal-based diet seasonings like beef broth, bone marrow, butter, salt, and animal fats can enhance the flavor of meals without introducing plant-based ingredients. The best spices for a carnivore diet also include dried herbs like rosemary and thyme for those on a more flexible plan.
Conclusion
Onions are not strictly carnivores; they are plant-based and contain carbohydrates, but some people include them in moderation.
Whether they fit into your carnivore diet meal plan depends on your approach—those on a strict carnivore meal plan avoid them entirely.
In contrast, a relaxed carnivore diet or keto carnivore diet may allow small amounts of flavor.
They can enhance the taste of meals and provide some prebiotic benefits, but onions’ impact on blood sugar and FODMAP content can cause bloating or disrupt ketosis for some individuals.
Those sensitive to digestive issues in carnivores may find that onions trigger discomfort, making them less ideal for gut health.
A small amount likely won’t harm progress if you tolerate onions well and enjoy them.
However, strict carnivores avoid them to maintain a fully animal-based diet.
Do you eat onions on carnivores? Share your experience in the comments!
