Carnivore vs. AIP, Keto, and Mediterranean
Which Diet Best Fights Inflammation?
When it comes to managing inflammation—especially for those living with arthritis and autoimmune conditions—diet can be a game changer. While mainstream advice often points toward plant-rich anti-inflammatory diets like Mediterranean or AIP (Autoimmune Protocol), there’s a growing interest in the all-meat Carnivore Diet. But how do these approaches really compare?
Let’s break them down.
The Carnivore Diet: All Meat, No Plants
Overview:
This diet consists entirely of animal products—meat, fish, eggs, and sometimes dairy. Zero carbs. No fiber. No plants.
Why it’s gaining traction:
Many anecdotal and some emerging clinical reports suggest that eliminating plant foods—especially those containing oxalates, lectins, and other naturally occurring plant toxins—can calm the immune system and reduce inflammation dramatically.
Anti-Inflammatory Potential:
Eliminates nearly all known food allergens and irritants (gluten, dairy for some, lectins, oxalates, nightshades).
Often leads to reduced joint pain, especially in people with autoimmune arthritis.
High levels of bioavailable nutrients like B12, zinc, and omega-3s may aid in tissue repair.
Challenges:
Very restrictive.
Potential micronutrient imbalances if not carefully planned.
Long-term data is still limited.
AIP (Autoimmune Protocol): The Elimination Champion
Overview:
An aggressive elimination diet that removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, and processed foods. Gradually, foods are reintroduced to identify triggers.
Why it’s respected:
Designed specifically for autoimmune conditions, AIP addresses both gut health and immune overactivation.
Anti-Inflammatory Potential:
Removes common food triggers linked to flares.
Emphasizes nutrient density and gut healing (bone broths, fermented foods).
Often paired with lifestyle practices like stress reduction and sleep support.
Challenges:
Can feel overwhelming and difficult to maintain.
Reintroductions can be time-consuming and emotional.
Keto Diet: Low-Carb, High-Fat
Overview:
Typically high in fats, moderate in protein, and very low in carbohydrates. The goal is to enter ketosis, where the body burns fat for energy.
Why it’s popular:
Keto has been widely studied for its anti-inflammatory and neuroprotective effects. It’s also used therapeutically for conditions like epilepsy, metabolic syndrome, and PCOS.
Anti-Inflammatory Potential:
Reduces blood sugar and insulin spikes, both of which are inflammation triggers.
Ketones themselves may have anti-inflammatory properties.
Helps with weight loss, which eases joint stress.
Challenges:
Not ideal for those sensitive to high-fat intake or with liver/gallbladder issues.
Quality of fats matters—a dirty keto diet can be inflammatory.
Mediterranean Diet: The Classic Anti-Inflammatory Diet
Overview:
Rich in vegetables, fruits, whole grains, fish, olive oil, and moderate amounts of dairy and wine. Often touted by doctors and dietitians.
Why it’s loved:
It’s flexible, sustainable, and supported by decades of research on cardiovascular and metabolic health.
Anti-Inflammatory Potential:
High in antioxidants, fiber, and omega-3s.
Low in processed foods and refined sugars.
Supports gut and heart health.
Challenges:
May not be effective enough for severe autoimmune conditions.
Contains many common allergens and sensitivities (gluten, legumes, nightshades).
So... Which One Wins?
There’s no one-size-fits-all answer. Here’s a rough cheat sheet:
| Diet | Best For | Watch Out For |
|---|---|---|
| Carnivore | Severe inflammation, elimination reset | Sustainability, nutrient gaps |
| AIP | Autoimmune flares, gut healing | Complexity, social difficulty |
| Keto | Metabolic issues, insulin resistance | Poor fat quality, restrictive to some |
| Mediterranean | General inflammation, long-term health | Not tailored for autoimmune issues |
Final Thoughts
Your body's response is the ultimate guide. Some people with arthritis find complete relief going Carnivore, while others swear by AIP or Keto. Mediterranean might be the easiest to maintain long-term, but not always strong enough for chronic autoimmune conditions.
If you’re struggling with pain or inflammation, don’t be afraid to try, test, and pivot. Food is information—and your body’s response will tell you what it needs.
