Gut health is often referred to as the foundation of overall health. When the gut is compromised, there can be a broad spectrum of effects on the whole body. From leaky gut syndrome and irritable bowel syndrome to an autoimmune disease – countless people today are suffering from a variety of health issues that are linked to gut health. For many, it is possible to heal from these conditions by changing the diet to one comprised of high quality animal products, fruits, and natural sweeteners such as honey.
How the Gut Gets Out of Whack
In this modern age a vital aspect of eating has been forgotten, and that is digestion.
Many so-called “edible” products are added to processed foods for flavor, preservation, texture, or even just to decrease the expense of the product. Over time, these highly inflammatory foods kill healthy gut flora and irritate the intestinal wall, leading to large gaps that form within the tight junctions of the intestinal barrier between the gut lining and the blood stream.
Not only does this inhibit the absorption of nutrients and lead to nutritional deficiencies, but toxins are then able to enter the blood stream.
This gut irritation and chronic inflammation could lead to other health conditions such as autoimmune disorders, and can even effect brain function and mental health, leading to chronic stress and more.
Autoimmune conditions are disorders in which the body is triggered to have an immune response to healthy cells, tissues and organs, mistaking them for a foreign invader.
(See sources below).
Highly processed foods are not the ONLY culprit to this gut lining destruction.
Throughout history, our ancestors have known that certain foods are difficult to digest. In order to better digest foods, they were prepared with great care, and not overeaten. This was done by careful preparation methods such as soaking, spouting, and fermenting foods like grains and legumes. These foods were also not the easiest products to harvest, and were eaten in much more moderation than in many cases today.
Many people (like me) who are proponents of a traditional diet, will try to heal their gut by eliminating processed foods and then properly preparing these difficult to digest foods. Sometimes this is not enough to truly heal a compromised gut, and you have to completely eliminate certain foods, at least for a time, in order to repair the lining of the gut.
There are a variety of elimination diets, and everyone will react differently to certain foods.
For example, some people may need to eliminate eggs and dairy from the diet, and others will heal well including them.
What is the Animal Based Diet?
The Animal based diet is a type of ancestral diet that Dr. Paul Saladino established while healing his own autoimmune condition (eczema). This diet prioritizes animal foods and fruits while limiting the consumption of most vegetables, grains, legumes, nuts, and seeds that can be difficult to digest.
Carnivore, Keto, Paleo, Animal Based…What’s the Difference??
All of these diets are types of elimination diets, with a goal of removing more modern foods that cause chronic inflammation, food sensitivities, and weight gain often caused by the standard American diet.
Here are the basics:
The Carnivore diet, or Lion Diet, is a diet consisting of only animal foods. For example: meats, organs, eggs, bone broth, and low-lactose dairy products. For some people with severe health conditions, this diet may be beneficial temporarily while the intestinal lining heals. Over time however, this diet can cause issues such as muscle cramping and hormonal imbalance because it is essentially a carb-free diet, making it not ideal long term. Carbohydrates, when eaten in a healthy way, are an important part of a well balanced diet.
The Keto diet is a way of eating with the primary goal of weight loss. This is achieved by eating very low carbs, bringing the body into a state of ketosis (a metabolic state where the body burns it’s own fat by producing ketones instead of using glucose from carbs). The calories consumed are mainly protein and fat, with around 75% fat, 20% protein, and 5% carbohydrates. The foods eaten on this diet are mostly meats, poultry, seafood, low carb dairy products, low carb vegetables, nuts, and seeds. While this diet might might be helpful for someone who wants to lose weight quickly, it has been linked to some risks because of the lack of carbs, and it does not eliminate many of the foods that may be triggering gut disorders.
The Paleo diet focuses on eating foods that humans most likely would have eaten as hunter-gatherers. These foods include primarily meat, eggs, vegetables, fruits, nuts, and seeds. Dairy, grains, and processed foods are eliminated in this diet. While many people benefit from this way of eating, this diet allows many foods that trigger gut issues, and does not allow dairy which can be a very nutritious food group.
The Animal-Based diet, as opposed to a plant-based diet, is an ancestral based way of eating that focuses on a foundation of nutrient dense animal-based foods like meats, organ meats, eggs, and dairy (preferably raw dairy) – while eating natural carbohydrates that are easy to digest like fruit and honey. The goal of this diet is not primarily weight loss, but healing. By eliminating difficult to digest foods like grains, legumes, nuts, seeds, and processed foods you are allowing your body to heal while still providing the highest quality nutrition and healthy carbohydrates. As a result of changing the diet as well as other lifestyle changes, you not only heal your gut but also usually lose weight in the process.
While some people thrive on all food groups included in this diet, some may need to eliminate even more, such as eggs and dairy. When eliminating food groups it is important to pay close attention to how you feel, and when you are ready to add a food back in, to do so slowly and carefully.
(See sources below).
What to Eat on an Animal Based Diet
Meats and Organ Meats:
Red Meat: Most meat consumed will ideally be 100% grass fed or wild ruminant meat like beef, lamb, elk, moose etc. as well as organ meats. Research how much organ meat to eat on a weekly basis for a person of your weight. You can also buy organ supplements in pill form! See link below.
Poultry: When purchasing poultry ideally it is from a farm where chickens are rotated on pasture and fed a diet low in corn and soy. Since chickens usually eat a lot of grains and seeds, this affects the fat content and is best eaten sparingly.
Seafood: Seafood is best eaten sparingly because of heavy metals and microplastics in the ocean. When you do eat it, buy high quality wild caught varieties that are lowest in heavy metals.
Pork: Pasture raised pork can be eaten but make sure they are from a farm feeding high quality feed. As with chicken, it’s best to eat pork sparingly due to the affects of feed on the fat content and quality of meat.
Eggs: Buy pasture raised eggs, ideally fed no corn or soy. Or get your own hens if you can!
Dairy: Find a high quality farmer and purchase raw milk. See sources for raw milk here. Raw cheese from pasture raised cows can be found at many grocery stores and online retailers. Cook with pasture raised butter or ghee…yum!
If you are sensitive to dairy, try raw cow or raw goat’s milk. If you still have an issue with it, you could try fermenting it into raw yogurt or kefir. Switch your cheese to raw goat cheese and see how you feel. Many people who are sensitive to pasteurized dairy have no issues with high quality raw dairy (especially from goats).
Fruits: Buy delicious organic fruits! Avoid tomatoes, peppers and eggplants as they are nightshades. Read more about nightshades below.
Honey: Buy organic, glyphosate free and raw honey. Or start beekeeping yourself!
Maple syrup: Buy Organic maple syrup.
Tallow: 100% grass fed tallow is great for cooking, and for skin care!
See a typical day of my family’s meals with mostly Animal-Based eating in the video below!
Ideal Macros
Dr. Paul Saladino (the creator of the Animal-Based diet) started an organ supplement company called Heart and Soil Supplements. This ideal Macro range chart is from the Heart and Soil Supplements Website:
Protein: range of 1 to 1.2 range grams per pound of ideal body weight
Fat : 0.8 to 1 range of grams per pound of ideal body weight
Carbs: 0.7 to 1.2 range of grams per pound of ideal body weight
Why No Vegetables, Grains, Nuts, Seeds, or Legumes?
On the animal-based diet, vegetables, grains, nuts, seeds, and legumes are generally omitted because of plant toxins. While these foods can have health benefits, they also contain certain toxins that can be harmful when consumed too much or too often. Fortunately, the nutrients in plant foods can generally be found in a more bioavailable form in animal foods!
These plant toxins can also be referred to as antinutrients, and include: lectins, goitrogens, phytoestrogens, tannins, oxalates, and more!
Some plant toxins can be removed somewhat by proper preparation (soaking, fermenting, etc.) Or by cooking, but especially during a time of intensive healing it may be best for your body to stay away from foods high in these antinutrients.
(See sources below).
What About Fruits that are Nightshades?
Nightshades are a family of plants that contain toxic compounds called glycoalkaloids. Fruits that are nightshades include tomatoes, peppers, and eggplants. When following an Animal-Based regimen, is is recommended to avoid these fruits. If you want to add them back in, make sure to do so slowly and to prepare them properly. Be sure to only ingest very ripe nightshades, and try to avoid eating the seeds and skins.
Things I Love About this Diet (Other than the Health Benefits)
On other elimination diets I have tried, I had intense cravings and never felt quite full, but on the animal based diet I am so satiated! I am getting all of the food groups my body desires: high quality animal proteins and fats, and natural easy carbohydrates from fruit and natural sweeteners. I get to eat the most delicious and nutritious foods!
Another thing I love about this diet is how simple it is. I don’t have to worry about making rice and pasta, or complicated meals. Meals can be very simple, and still delicious! Many nights I can just throw some meat on the grill and enjoy it with some fresh fruit for dinner.
Is the Animal Based Diet Expensive?
This diet can actually be cheaper than you might expect. Purchasing mostly just meats and fruits from the store might end up saving you some money on your grocery bill – depending on which kinds you get.
To Sum Up…
A diet primarily based on high quality animal proteins such as meats and organ meats, as well as raw and/or fermented dairy, eggs, fruits, honey, and maple syrup is a great option for someone suffering with a variety of health conditions linked to poor gut health. Chronic conditions such as rheumatoid arthritis, celiac disease, brain fog, and various autoimmune issues may be aided or possibly even healed by removing foods that trigger immune reactions and food allergies. The animal-based diet eliminates many of the foods that are common culprits for immune reactions, while also providing incredibly nutrient dense foods and easy to digest carbohydrates.
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My favorite organ supplements
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Organic medjool dates
Disclaimers
*As an Amazon associate I earn from qualifying purchases.
*This post does not contain medical advice. Try any new way of eating at your own risk, and seek guidance from a health practitioner if you have a medical condition.
Sources
healthnile.com/the-keto-diet-a-beginners-guide (link)
trifectanutrition.com (link)
heartandsoil.co/blog/difference-between-carnivore-and-animal-based (link)
heartandsoil.co/blog/the-beginners-guide-to-antinutrients (link)
heartandsoil.co/blog/the-ultimate-guide-to-the-animal-based-diet (link)
health.harvard.edu (link)
