The carnivore diet and menopause: can it really help to ease symptoms?

If social media is anything to go by, there’s a new way of eating to follow almost every week. One minute we’re told to cut carbs, the next to avoid plants, or overhaul our plates entirely in the name of better health.

The latest trend gaining traction is the carnivore diet. This is a way of eating that excludes all plant foods in favour of animal products alone. On TikTok, the hashtag #carnivorediet has racked up more than 180,000 videos, with some midlife women claiming it has helped ease menopause symptoms.

But does the science support these claims, and what could the long-term health implications be, particularly during and after the menopause, of buying out our local butchers?

What is the carnivore diet?

As the name suggests, the carnivore diet involves eating only animal-based foods. This typically includes meat, poultry, fish and seafood, eggs, and sometimes small amounts of dairy, alongside water. All fruits, vegetables, grains, legumes, nuts and seeds are excluded.

In practice, this makes the carnivore diet an extremely low-carbohydrate diet, similar in some ways to keto. Keto diets are designed to push the body into a state of ketosis, where fat (rather than carbohydrates) is used as the main energy source. There is evidence that keto diets can lead to short-term weight loss, largely because fat and protein are more filling.

However, when it comes to the carnivore diet specifically, there is currently no reliable long-term research exploring its safety or health effects.

Can the carnivore diet help menopause symptoms?

Some proponents of the carnivore diet suggest that eating more fat and cholesterol may support hormone production, as cholesterol plays a role in making hormones such as oestrogen.

But according to registered dietitian Sophie Medlin, there is no evidence to support the idea that the carnivore diet can ease menopause symptoms.

“In general, the carnivore diet goes against everything we know to be true from decades of research about healthy eating,” she says.
She also points out that menopause is an area where misinformation thrives. “Because of the lack of research to support the knowledge around the menopause, there are so many different things coming up in social media that will claim to be able to treat and manage the menopause better.”

Some women may notice short-term changes, Sophie explains, particularly increased satiety or a temporary lift in energy levels. This is because eating more fat can make you feel fuller for longer, which may help some people initially.

However, she is clear that these potential short-term effects are outweighed by the risks. “The long term risks of heart disease and diabetes and other conditions are more prevalent post-menopause, so it’s very likely that the carnivore diet will put people at much higher risk if they do follow it during the menopause,” says Sophie.

What does the carnivore diet mean for gut health?

One of the biggest concerns with the carnivore diet is its potential impact on the gut microbiome. By cutting out all plant foods, the diet removes the fibre and complex carbohydrates that gut bacteria rely on to thrive.

“I see many patients who have followed very low-carbohydrate diets and later come to clinic with digestive issues, including irritable bowel syndrome,” Sophie says.

The gut microbiome – made up of trillions of bacteria and other microorganisms – plays a crucial role in digestion, immune health and metabolism.

“When we restrict plants in our diet, including whole grain carbohydrates and certain fruits and vegetables that are starchier, we find that our microbiome diversity reduces significantly, and that then leads to gut health problems,” Sophie explains.

This is particularly relevant during menopause. Research suggests that gut microbiome diversity naturally declines at this stage of life, which may contribute to increased inflammation and cardiometabolic risk.

“Following a diet that further reduces microbial diversity during menopause is working against the body, not with it,” Sophie explains.

Does the carnivore diet affect bone health?

Bone health is another key consideration for midlife women, as oestrogen levels fall and the risk of osteoporosis increases.

According to Sophie, the carnivore diet raises serious concerns here too. “If you are excluding fruits, vegetables and dairy, the risk to bone health is significantly higher,” she says. “Over time, we would expect to see higher rates of osteoporosis in people following this kind of diet.”

Plant foods provide key nutrients for bone health, including magnesium, potassium and vitamin K, while many dairy products supply calcium. Removing these food groups makes it much harder to meet nutritional needs.

In a nutshell

Despite the bold claims online, there’s little evidence to suggest that the carnivore diet offers any real benefits for menopause, and plenty of reason to be cautious.

“It really isn’t a diet with any clear merits,” Sophie says.