The Carnivore Diet (CD) is a highly restrictive eating pattern that centers exclusively on animal products, functioning as an elimination diet. This approach simplifies nutrition by focusing on meat, fish, eggs, and occasionally select dairy, while strictly excluding all plant matter. For those new to this way of eating, the status of common culinary ingredients, such as onions, often becomes confusing. This article clarifies the position of onions within the Carnivore Diet and explains the biological reasons for their exclusion.
Foundational Principles of the Carnivore Diet
The Carnivore Diet’s fundamental rule is the consumption of only animal-sourced foods, which typically include beef, lamb, pork, poultry, and fish. Animal fats like tallow, lard, and butter are generally accepted, and some followers include eggs and low-lactose dairy products such as hard cheeses. This dietary pattern is essentially a zero- or near-zero-carbohydrate approach, with the body relying on fat and protein for energy instead of glucose.
The primary goal of this elimination diet is to remove all potential plant-based compounds that proponents believe can cause sensitivity or inflammation. Therefore, the diet mandates the exclusion of all vegetables, fruits, grains, legumes, nuts, and seeds. This strict parameter ensures the removal of dietary fiber and various plant defense chemicals.
The Direct Answer: Are Onions Carnivore Approved?
The definitive ruling under the strict adherence to the Carnivore Diet is that onions are not permitted. As a plant bulb, the onion falls under the category of vegetables, which are universally excluded in the traditional interpretation of the diet. Consuming any part of the onion, even in small quantities, violates the central tenet of an all-animal-product diet.
A notable exception to the strict CD is the “Lion Diet,” an even more restrictive elimination protocol that allows only ruminant meats (like beef or lamb), water, and salt. This version explicitly excludes all seasonings.
The debate often centers on using onions purely for flavoring fat, but even this practice introduces plant matter into the meal. For individuals pursuing the diet to identify and eliminate food sensitivities, even trace amounts of plant compounds can interfere with the desired outcome. Therefore, to maintain the diet’s integrity as a complete elimination protocol, onions must be avoided entirely.
Understanding Plant Exclusion: Carbohydrates and Compounds
The exclusion of onions is based on their biochemical composition, which conflicts with the diet’s near-zero carbohydrate goal. A medium-sized raw onion contains approximately 10.3 grams of total carbohydrates, including natural sugars and dietary fiber. This carbohydrate load, while moderate compared to some other foods, is enough to disrupt the metabolic state sought by strict carnivores.
Onions contain fructans, which are a type of fermentable carbohydrate known as a FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). Since humans lack the necessary enzymes to digest fructans, they pass into the large intestine where gut bacteria ferment them. This often leads to gas, bloating, and digestive discomfort in sensitive individuals. This potential for digestive disturbance is a primary reason Carnivore Diet proponents advocate for their removal.
Additionally, onions are known for their sulfur compounds, which contribute to their distinctive aroma and flavor. While these compounds have been studied for potential health benefits, they are still considered non-animal plant compounds, which the diet seeks to eliminate. The rationale is to remove all variables, including these bioactive plant chemicals, to determine if they contribute to underlying health issues.