Personalising Nutrition: Insights from Elimination, Ketogenic, and Carnivore Diets (including Q&A)

Modern dietary strategies, including the elimination, ketogenic, and carnivore diets, offer powerful tools for addressing chronic health concerns such as inflammation, digestive discomfort, and metabolic imbalances.

By identifying and removing problematic foods, these approaches empower individuals to restore health and achieve optimal wellbeing. An elimination diet focusses on eliminating harmful compounds, enhancing nutrient absorption, and promoting healing.

The Elimination Diet: A Targeted Approach

The elimination diet is a systematic method of identifying food sensitivities, intolerances, and allergies by temporarily removing common triggers and then reintroducing them one at a time. This approach is especially effective for uncovering the causes of symptoms such as joint pain, fatigue, headaches, mood swings, and skin conditions.

Why Use an Elimination Diet?

Adverse reactions to food can stem from:

      1.    Immunological Responses: Allergies (IgE) cause immediate reactions, while sensitivities (e.g., IgG, IgM) may cause delayed symptoms hours or even days later.

      2.    Non-Immunological Responses: Intolerances may result from enzyme deficiencies (e.g., lactose intolerance), food additives, or natural compounds like histamines.

Unlike unreliable blood tests for sensitivities, the elimination diet offers a practical and reliable way to pinpoint triggers.

The Ketogenic and Carnivore Diets: A Shift Toward Animal-Based Nutrition

The ketogenic and carnivore diets go a step further, addressing not only food sensitivities but also the systemic effects of plant-based anti-nutrients, excessive carbohydrates, and sugars. These diets focus on animal-based foods as nutrient-dense staples while minimising or completely removing plant-based foods.

The Problem with Plants

Plant foods often contain anti-nutrients that can disrupt gut health and hinder nutrient absorption:

      1.    Oxalates: Found in spinach and almonds, oxalates can bind to calcium, contributing to kidney stones.

      2.    Lectins: Present in grains, legumes, and nightshades, these compounds can damage gut lining and increase permeability (“leaky gut”).

      3.    Phytates: Found in seeds, nuts, and grains, phytates block absorption of essential minerals like zinc and iron.

      4.    Gluten: This protein in wheat and other grains can cause severe immune responses, even in non-celiac individuals.

By eliminating these compounds, both ketogenic and carnivore diets reduce inflammation, heal the gut, and optimise nutrient bioavailability.

Key Features of These Dietary Approaches

1. Low-Carbohydrate Focus

Both diets minimise carbohydrates, including grains, legumes, and sugary fruits, to regulate blood sugar and insulin levels. The ketogenic diet induces ketosis, where the body burns fat instead of glucose. The carnivore diet takes this further by eliminating all plant-based carbohydrates.

2. Elimination of Fibre

Contrary to popular belief, fibre is not essential for gut health. Many people find that removing fibre reduces bloating, gas, and constipation. The carnivore diet, which is fibre-free, allows the gut to rest and heal fully.

3. Nutrient-Dense Foods

Animal-based foods, such as meats, organ meats, eggs, and animal fats, provide bioavailable nutrients without the anti-nutrients found in plants. These diets prioritise healthy fats like tallow, lard, and butter, which support brain health and hormonal balance.

4. Anti-Inflammatory Effects

By removing inflammatory triggers—processed foods, seed oils, grains, and sugar—these diets alleviate systemic inflammation, benefitting conditions such as arthritis, autoimmune diseases, and skin disorders.

5. Reduction of Plant Sugars and Fructose

Fructose, found in fruits and sweeteners, can lead to insulin resistance and fatty liver disease. Both diets eliminate fructose, promoting metabolic health.

Practical Benefits

1. Improved Gut Health

Removing plant anti-nutrients and fibre reduces gut inflammation and symptoms of irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.

2. Enhanced Energy and Clarity

Shifting to fat as the primary energy source avoids energy crashes and enhances mental focus.

3. Sustainable Weight Loss

Both diets help regulate appetite and promote fat loss without requiring calorie restriction.

4. Better Blood Sugar Control

These diets are particularly effective for managing type 2 diabetes and metabolic syndrome by stabilising blood sugar and insulin levels.

Implementation: Choosing the Right Approach

Elimination Diet

      •     Goal: Identify specific food triggers.

      •     Method: Remove common allergens for three months (at least) (e.g., gluten, dairy, soy, plants, fruits) and reintroduce them one at a time.

Ketogenic Diet

      •     Goal: Achieve ketosis and reduce carbohydrate intake.

      •     Method: Limit carbs to 20–50 grams per day while consuming high-fat and moderate-protein meals. Some low-carb vegetables and dairy may be included.

Carnivore Diet

      •     Goal: Eliminate all plant-based foods and focus solely on animal-based nutrition.

      •     Method: Consume meat, organ meats, eggs, and animal fats. This diet excludes all fibre, fruits, and vegetables.

Overcoming Common Challenges

      1.    Adaptation Period

Initial symptoms like fatigue (“keto flu”) or digestive changes are temporary as the body adapts to fat metabolism.

      2.    Electrolyte Management

Supplement with sodium, potassium, and magnesium to counteract electrolyte loss during the transition.

      3.    Social Situations

Plan ahead by choosing simple, animal-based options when dining out or bringing prepared meals to social gatherings.

      4.    Cost Concerns

Focus on nutrient-dense, cost-effective options such as ground beef, eggs, and organ meats.

Debunking Common Myths

      1.    Fibre is Essential for Gut Health

Research shows that fibre is unnecessary and may worsen digestive issues. The carnivore diet provides gut relief by eliminating fibre entirely.

      2.    Plant-Based Foods Are Necessary for Nutrients

Animal-based foods offer superior bioavailability of key nutrients such as vitamin B12, heme iron, and omega-3s.

      3.    High-Fat Diets Are Harmful

Healthy fats are foundational for these diets, supporting brain function, hormone production, and cellular health.

The Way Forward

Both elimination and low-carb diets—whether ketogenic or carnivore—offer tailored solutions to restore health. The elimination diet is ideal for identifying specific triggers, while the ketogenic and carnivore diets provide long-term benefits by reducing inflammation and prioritising nutrient-dense, animal-based foods.

Choosing the right approach depends on individual health needs and goals. With proper guidance, these dietary strategies empower individuals to take control of their health and achieve lasting vitality.

Elimination Diet Q&A:

A Focus on Animal-Based Nutrition

If you’re considering an elimination diet to uncover food sensitivities and improve your health, you likely have questions about what to eat, what to avoid, and how to make the process work for you. Below are answers to common questions, with a refined approach that prioritises whole, animal-based foods while excluding plant-based anti-nutrients and other potential triggers.

Q: Do I really have to eliminate coffee? I rely on it to function.

A: Yes, coffee should be avoided during the elimination diet. Coffee has been shown to mimic gluten in the body, potentially triggering autoimmune responses, especially in those with conditions like Hashimoto’s thyroiditis. It can act as a cross-reactive food, meaning the body mistakes it for gluten, leading to inflammation. Eliminating coffee allows your immune system to reset fully. After the elimination phase, you can evaluate whether it affects your symptoms when reintroduced.

Q: Is butter allowed? I thought dairy was excluded.

A: Butter, particularly from grass-fed sources, can be included in this diet because it doesn’t contain the milk proteins that typically cause sensitivities. Ghee (clarified butter) is also an excellent option, as it is completely free of milk proteins and is well-tolerated by most people. Butter and ghee provide healthy fats essential for energy and nutrient absorption.

Q: Why are plant-based foods excluded? Aren’t they necessary for health?

A: While plant-based foods are often touted as healthy, many contain antinutrients that can disrupt gut health and nutrient absorption.

These include:

      •     Oxalates: Found in spinach, almonds, and sweet potatoes, oxalates can contribute to kidney stones and hinder calcium absorption.

      •     Lectins: Present in grains, legumes, and nightshades (e.g., potatoes, aubergines), lectins can damage the gut lining and increase inflammation.

      •     High-Fibre Foods: Fibre, especially from plants, can irritate the gut and worsen symptoms like bloating, constipation, and diarrhoea.

      •     Phytonutrients: While they may offer some benefits, phytonutrients are natural pesticides that can trigger sensitivities in certain individuals.

Removing plant-based foods, especially those high in anti-nutrients, allows the gut to heal and reduces the risk of inflammation.

Q: Should I avoid fruits like blueberries during the elimination diet?

A: Yes, even seemingly harmless fruits like blueberries can cause issues. Blueberries contain natural compounds that may trigger sensitivities, especially in people with autoimmune conditions. They also contain fructose, which can exacerbate gut imbalances in some individuals. Avoiding all fruits during the elimination phase ensures a clear reset.

Q: How long does it take gluten to leave the body, and why is it so harmful?

A: Gluten can take up to three months to leave the body completely, and its effects can last even longer. Research has shown that gluten can induce antibodies that attack the thyroid, which can persist for up to six months. This is particularly concerning for those with thyroid-related autoimmune conditions like Hashimoto’s. Eliminating gluten entirely—and avoiding cross-reactive foods like coffee—is crucial for reducing inflammation and allowing the immune system to stabilise.

Q: Do I need a detailed meal plan to follow this diet?

A: A structured meal plan isn’t necessary. Instead, focus on the following principles:

      •     Base your meals on whole, animal-based proteins, such as grass-fed beef, lamb, or bison.

      •     Include healthy fats, such as butter, ghee, tallow, or lard.

      •     Season with high-quality salt, such as Celtic sea salt or pink Himalayan salt.

This approach simplifies the process while ensuring that all potentially problematic foods are excluded.

Q: How do I ensure I’m getting enough nutrients without plants?

A: Animal-based foods provide all the essential nutrients your body needs in a highly bioavailable form. Grass-fed meats, organ meats, and animal fats are rich in vitamins, minerals, and healthy fats. Removing plant-based antinutrients further enhances nutrient absorption. There’s no need for phytonutrients, as the body thrives on the complete nutrition provided by animal products.

Q: Can I still lose weight on this diet?

A: While the primary goal of an elimination diet is to identify food sensitivities, many people experience weight loss as a secondary benefit. Removing inflammatory foods like gluten, sugar, and processed products often helps reduce bloating and improve metabolism. Long-term weight management becomes easier once trigger foods are identified and eliminated.

Q: What should I do if I accidentally eat something I shouldn’t?

A: Mistakes happen. You don’t need to start over, but be mindful of how your body reacts. Note any symptoms and continue with the elimination diet. The goal is to gather insights about your body’s responses, so one slip-up won’t derail the process as long as you stay consistent moving forward.

Q: Is this diet suitable for someone with autoimmune conditions?

A: Yes, this approach is particularly beneficial for those with autoimmune conditions. By removing gluten, gluten-mimicking foods (like coffee), and inflammatory plant compounds, the elimination diet can help reduce autoimmune flares and promote healing. Many people with autoimmune conditions report significant improvements in energy, gut health, and symptom management after adopting this approach.

Final Thoughts

The elimination diet, when focused on whole, animal-based nutrition, provides a clear and effective way to identify food sensitivities and improve overall health. By removing gluten, coffee, plant-based anti-nutrients, and processed foods, this diet allows your body to reset, heal, and thrive. With simple guidelines and a commitment to nourishing, whole foods, you can uncover the root causes of your symptoms and take control of your health.