The carnivore diet, also known as the all-meat diet, has been growing in popularity over the past few years. This extreme elimination diet involves eating only animal foods like meat, fish, eggs and dairy while avoiding all plant foods.

Since plants are completely eliminated, many wonder whether avoiding polyphenols from plants could be detrimental on a carnivore diet.

What Are Polyphenols?

Polyphenols are micronutrients found naturally in plant foods like fruits, vegetables, coffee, tea, wine and chocolate. There are over 8000 identified polyphenols that are divided into classes like flavonoids, lignans, stilbenes and phenolic acids.

Polyphenols act as antioxidants in plants and food and also have anti-inflammatory effects on the body. Some of the best sources include:

Fruits and Vegetables

Berries, cherries, apples, citrus fruits, onions, spinach, kale, broccoli, tomatoes, and peppers contain high amounts of polyphenols.

Beverages

Tea, coffee, red wine, and cocoa are rich in polyphenols like flavonoids and phenolic acids.

Nuts and Seeds

Almonds, walnuts, pecans, flaxseed, and sesame seeds also provide polyphenols.

So in summary, polyphenols are antioxidants found in plant foods and beverages.

Potential Benefits of Dietary Polyphenols

Over the years, polyphenols have been associated with several health benefits:

May Help Protect Against Heart Disease

Some evidence shows polyphenols may improve factors linked to heart disease like blood pressure, cholesterol levels, blood clotting, and artery dilation.

May Reduce Inflammation

The anti-inflammatory effects of polyphenols may help lower inflammatory markers like CRP.

May Help Improve Blood Sugar Control

Polyphenols may help inhibit digestive enzymes like alpha-glucosidase and lower blood sugar spikes after meals.

May Act as Antioxidants

As antioxidants, polyphenols help neutralize harmful free radicals and reduce oxidative stress.

May Protect Brain Function

Some studies link polyphenol intake to better brain function, protection against dementia, and reduced cognitive decline.

So in general, research indicates polyphenols may offer benefits for heart health, inflammation, blood sugar, antioxidation, and brain function. But most evidence is from observational studies so more research is needed.

Are Polyphenols Necessary on a Carnivore Diet?

The carnivore diet provides zero polyphenols since all plant foods are eliminated. But does that mean you can’t thrive without polyphenols?

The human body actually can synthesize some polyphenols through endogenous metabolic pathways. For example, oleuropein is produced from tyrosine, and hydroxytyrosol is synthesized from dopamine.

So even without dietary intake, we can make small amounts of certain polyphenols.

Also, the carnivore diet provides antioxidants like vitamin A, vitamin C, zinc and selenium which help fight free radicals. And omega-3 fats and bioactive peptides in animal foods have anti-inflammatory effects.

In summary, dietary polyphenols may offer some health benefits but they are not essential on a carnivore diet.

The carnivore diet provides antioxidants and inflammation-lowering nutrients from animal foods. And we can endogenously synthesize small amounts of certain polyphenols.

Potential Downsides of Polyphenols

While polyphenols may have benefits, there are some potential downsides to consider as well:

Oxalates

Many high-polyphenol foods like spinach, nuts, and chocolate are high in oxalates. Too many oxalates can increase kidney stone risk.

Salicylates

Salicylates are phenolics found in many fruits, spices, teas, and herbs. They may trigger symptoms in those with salicylate sensitivity.

Antinutrients

Polyphenols like tannins can bind minerals like iron and zinc, reducing their absorption.

FODMAPs

Some high polyphenol foods contain FODMAPs, short-chain carbs that can cause digestive distress.

So if you have issues with kidney stones, sensitivity to salicylates/phenolics, mineral deficiency or digestive problems, limiting polyphenol intake from plants may help provide symptom relief.

Signs You May Not Tolerate Polyphenols

Here are some signs that polyphenols may not agree with you:

Digestive issues

Bloating, gas, cramping, and diarrhea after eating high polyphenol foods.

Headaches and migraines

Some report headaches from polyphenol-rich foods and beverages.

Skin reactions

Itching, hives, and eczema flare after consuming polyphenol-rich foods.

Kidney or gallbladder stones

High polyphenol intake may worsen kidney stone or gallstone risk.

Joint pain or arthritis flares

Some with autoimmune arthritis feel worse after eating nightshade veggies high in polyphenols.

Fatigue or trouble concentration

In some, polyphenols may impact energy levels, mood and focus.

So if you experience any of these reactions after consuming polyphenol-rich foods, it may be worth reducing intake to see if symptoms improve.

Tips for a Low Polyphenol Carnivore Diet

Here are some tips for minimizing polyphenols on a carnivore diet:

• Only eat animal foods like meat, fish, eggs, and dairy. Avoid spices, teas, and high-fat coffee drinks.
• Drink water and avoid coffee, tea, wine and chocolate.
• Don’t add spices, herbs, or seasonings. Stick to just salt and pepper.
• Skip bone broth and organ meats which can be higher in polyphenols. Stick to muscle meats.
• Cook meat at lower temperatures for shorter times. High-heat cooking can create polyphenol compounds.
• Choose white rice over brown rice and avoid beans/lentils, sugarcane, and carob.
• Don’t take isolated polyphenol supplements like resveratrol, pycnogenol, curcumin, or green tea extract.

Focusing on whole cuts of meat, fish, eggs and low-fat dairy can help reduce polyphenol intake on a carnivore diet. Monitor symptoms and adjust intake as needed.

Is Long-Term Polyphenol Avoidance Recommended?

For some with sensitivities, minimizing polyphenols long-term may be beneficial. But for others, it may be wise to periodically reintroduce polyphenol-rich plant foods.

Some things to keep in mind:

• Polyphenols may have health benefits so chronically low intake could impact long-term health.
• Gut bacteria adapt to metabolize polyphenols so avoiding long-term alters the microbiome.
• Periodic reintroduction can help assess if tolerance has improved after eliminating other irritating compounds.
• Rotating polyphenol-rich and polyphenol-free diets may help maximize benefits while preventing sensitivity.

So unless you have a diagnosed polyphenol sensitivity, occasional consumption of berries, tea, dark chocolate or coffee may be reasonable for some people following a carnivore diet. Monitor symptoms and adjust intake as needed.

The Bottom Line:

While polyphenols offer some health benefits, they are not essential for a carnivore diet. Focusing on nutrient-dense animal foods provides antioxidants, bioactive peptides, and inflammation-lowering fats. Some polyphenols can also be endogenously synthesized.

Still, chronically low polyphenol intake could potentially impact long-term health. So unless you have a diagnosed sensitivity, occasional consumption of polyphenol-rich foods may be reasonable for some following a carnivore diet. Assess tolerance and adjust intake accordingly.

FAQ

Are polyphenols essential nutrients?

No, polyphenols are not essential nutrients. While they offer some health benefits, we can synthesize small amounts endogenously and animal foods provide other antioxidants and anti-inflammatory compounds.

Is it safe to avoid polyphenols long-term?

Unless you have a diagnosed polyphenol sensitivity, chronic polyphenol avoidance long-term may impact health. Some periodic reintroduction is likely wise for most people.

What are the symptoms of polyphenol intolerance?

Headaches, digestive issues, skin reactions, worsening kidney stones, arthritis flares, fatigue and trouble concentrating can be signs of polyphenol intolerance.

What animal foods are high in polyphenols?

Organ meats like liver and bone broth can be higher in polyphenols. Muscle meats and eggs contain minimal amounts. Dairy may have small amounts depending on animal's diet.

Are supplements like resveratrol and curcumin safe on a carnivore diet?

Isolated polyphenol supplements are not recommended on a carnivore diet since they provide high doses of polyphenols. Use caution and monitor symptoms closely