The carnivore diet is a powerful nutritional approach emphasizing only animal-based foods. It eliminates all plant-based foods, grains, sugars, and processed items. While food choices are relatively straightforward, many people are confused about what beverages are allowed. The wrong drinks can sabotage your progress, throw you out of ketosis, or introduce unwanted carbs and chemicals.
So, what can you drink on the carnivore diet?
Stick to plain water, mineral water, bone broth, meat broth, and, if tolerated, black coffee on the carnivore diet or tea in moderation. You can also include raw milk on the carnivore diet or heavy cream (if you’re not sensitive to dairy), and carnivore-friendly electrolyte drinks. Avoid all sugary drinks, fruit juices, plant-based milks, alcohol on the carnivore diet, and anything with artificial flavors or sweeteners.
In this comprehensive guide, we’ll answer all your questions about what to drink on the carnivore diet. From essential hydration to nutrient-rich broths and controversial beverages like coffee, tea, and alcohol, we’ll help you make informed choices that align with your health goals.
Want to know if alcohol fits into your carnivore lifestyle? Can You Drink Alcohol on the Carnivore Diet? Navigating Pros and Cons breaks it down clearly so you can make smart choices without guessing. Click now and get all the facts you need.
What Can You Drink on the Carnivore Diet?
On the carnivore diet, your beverage choices should be as clean and animal-based as your meals. Most plant-based or sugar-laden drinks are not allowed. “A 2020 study in Nutrients confirms that hydration and electrolyte balance are critical for avoiding ‘keto flu’ symptoms like fatigue and headaches on low-carb diets.:
The key criteria for a carnivore-friendly drink are:
- Zero or very low carbohydrates
- No artificial additives or sweeteners
- Derived from animal sources or naturally pure
Let’s break down your options:
1. Water (Still, Sparkling, Mineral)
Water is the most important and safest beverage on the carnivore diet.
Plain Water
Plain water is essential for hydration, detoxification, and metabolic function. It helps flush toxins, transport nutrients, and support digestion. On a meat-heavy diet, adequate water helps reduce the risk of constipation and kidney stress.
- Tip: Drink when thirsty and avoid forcing water intake excessively.
Sparkling Water
Unflavored sparkling water provides a carbonated twist without breaking your diet. It’s free of sugars and calories and helps satisfy soda cravings.
- Look for: Brands that do not contain citric acid or natural flavors derived from plants.
Mineral Water
Mineral water is rich in electrolytes such as calcium, magnesium, and potassium, essential for muscle and nerve function. On a carnivore, where carb depletion leads to electrolyte loss, mineral water is incredibly helpful.
- Best brands: San Pellegrino, Gerolsteiner, and Topo Chico (check labels for no added flavors).
Animal-Based Beverages
Bone Broth
Bone broth is made by simmering animal bones with connective tissues for hours. It’s loaded with collagen, amino acids like glycine and proline, and essential minerals like calcium and phosphorus.
Health Benefits:
- Supports gut lining and digestive health
- Aids in joint and cartilage repair
- Boosts skin, hair, and nail health
- Provides hydration and electrolytes
You can make bone broth at home using beef, chicken, or fish bones, or buy it from trusted sources (look for grass-fed, organic options).
Meat Broth
Meat broth is created by simmering cuts of meat (with some fat) in water. It’s higher in protein than bone broth and offers a savory, filling drink. Some carnivores use it as a meal replacement or a way to add extra nutrition.
- Best cuts: Short ribs, brisket, or marrow bones with some meat still attached.
Fish Broth
Fish broth is rich in iodine, selenium, and omega-3 fatty acids. It supports brain health and thyroid function. Use fish heads, bones, and skin for a deeply nourishing broth.
- Note: The taste is stronger than other broths, but it can be very healing and mineral-dense.
Raw Milk and Dairy (for those who tolerate it)
Dairy is technically animal-based, but it contains lactose (a natural sugar). Many people on a carnivore diet limit or eliminate dairy. If tolerated, raw or fermented dairy can offer additional nutrients like calcium, fat-soluble vitamins, and probiotics.
Allowed (if tolerated):
- Raw milk
- Heavy cream
- Butter and ghee
- Aged cheeses (Parmesan, cheddar)
Avoid:
- Sweetened yogurt
- Milk with added flavors
- Plant-based milk alternatives (almond, oat, soy)
Can You Drink Coffee on the Carnivore Diet?
This is one of the most debated topics. Strict carnivore followers avoid coffee because it’s derived from a plant and contains plant toxins like caffeine and tannins. Coffee beans come from a plant, but many carnivore dieters consume it in moderation for its energy-boosting effects.
However, many people on the diet include black coffee due to its benefits:
- Boosts energy and mental focus
- Contains antioxidants like polyphenols
- May suppress appetite and enhance fat burning
- Mental Clarity: Caffeine blocks adenosine receptors, improving focus (Frontiers in Neuroscience, 2018).
- Liver Protection: Linked to a 65% lower risk of liver disease (BMC Public Health, 2021).
How to Drink Coffee Safely:
- Choose organic, mycotoxin-free brands (e.g., Purity Coffee).
- Drink it black or with grass-fed butter (Bulletproof-style).
- Limit to 1–2 cups daily to avoid adrenal fatigue.
Downsides:
- May cause jitters, acidity, or disrupt sleep
- It can interfere with fasting for some people
Recommendation:
If it doesn’t cause adverse effects, one or two cups a day is generally acceptable for most people.
Can You Drink Tea on the Carnivore Diet?
Like coffee, tea comes from plants and is avoided by strict carnivores. It is plant-based but permitted in moderation. However, many include it for its benefits. If you tolerate tea and it doesn’t cause bloating or cravings, it can be consumed occasionally.
Acceptable Options:
- Black tea
- Green Tea: Contains EGCG, a compound with anti-cancer properties (Cancer Prevention Research, 2018).
- Herbal Teas (Peppermint, Chamomile): Caffeine-free and soothing.
Avoid:
- Sweetened bottled teas (e.g., bottled green tea with honey)
- Chai lattes (contain milk and sugar).
- Fruit-infused or detox teas
- Anything with added flavors or preservatives
Electrolyte Drinks
When transitioning to the carnivore diet, your body flushes out water and electrolytes. This can cause:
- Headaches
- Fatigue
- Cramps
- Brain fog
To counteract this, you may need to supplement with electrolytes. Look for products without sugar, maltodextrin, or plant extracts.
DIY Electrolyte Drink:
- 1/2 tsp salt (preferably Redmond Real Salt)
- 1/4 tsp cream of tartar (potassium)
- Optional: Add a splash of lemon juice if tolerated
Trusted Brands:
- LMNT (no sugar, carnivore-approved)
- Redmond Re-Lyte
Sugar-Free Energy Drinks
Most energy drinks are high in sugar and filled with artificial ingredients. Some carnivore followers use sugar-free versions sparingly, especially during workouts or long fasts.
Acceptable (Occasionally):
- Bang (certain flavors)
- Reign Total Body Fuel
- Monster Zero Ultra
Caution:
- Artificial sweeteners may affect insulin sensitivity
- Overuse of caffeine can tax the adrenal glands
Can I Drink Alcohol on the Carnivore Diet?
Alcohol is not recommended on a carnivore because:
- It’s made from plant sources (grains, fruits, sugar)
- It disrupts fat metabolism and liver function
- Lowers inhibition and increases cravings
If you choose to drink occasionally, opt for:
- Dry wine (red or white, minimal sugar)
- Pure spirits like vodka, whiskey, gin (no mixers)
Avoid:
- Beer (made from grains)
- Cocktails with fruit juice or soda
- Sweet wines and liqueurs
A 2021 NIH study linked even moderate alcohol consumption to gut inflammation and poor sleep quality.
Real-Life Example:
John, a 38-year-old carnivore dieter, experienced weight loss plateaus when drinking whiskey weekly. After quitting alcohol, he lost 8 pounds in a month.
Can I Drink Wine on the Carnivore Diet?
Wine, while slightly better than beer or sugary cocktails, is still a plant-derived beverage. It contains sugar and carbs that may disrupt ketosis or digestion. Dr. Paul Saladino, author of The Carnivore Code, states: “Alcohol, including wine, is a metabolic poison that conflicts with the healing goals of carnivore.”
Occasional Use:
- Dry red wine (Merlot, Cabernet)
- Dry white wine (Sauvignon Blanc)
Limit to one glass and only on special occasions. It’s not an ideal part of a strict carnivore regimen.
What You Should NOT Drink on the Carnivore Diet?
To stay on track, avoid beverages that:
- Contains sugar or carbs
- Are plant-derived
- Contain preservatives or artificial ingredients
Strictly Avoid:
- Soda and diet soda (even if zero sugar)
- Fruit juices (orange, apple, cranberry)
- Smoothies (plant-based)
- Kombucha and kefir (fermented with sugars)
- Almond, oat, coconut, soy milk
- Energy drinks with sugar
How to Handle Cravings for Non-Carnivore Drinks
It’s normal to crave sweet or flavored drinks in the beginning. Here’s how to stay on track:
- Drink sparkling or mineral water to satisfy fizz cravings
- Have bone broth or meat broth for warmth and fullness
- Use salt water or electrolyte drinks to reduce cravings
- Distract yourself with an activity or drink black coffee (if tolerated)
Key Takeaways
- Avoid Alcohol and Wine: Both conflict with carnivore principles.
- Coffee and Tea Are Optional: Use them sparingly and without additives.
- Hydrate Strategically: Prioritize mineral water and bone broth.
Final Thoughts
Choosing the right beverages on the carnivore diet is as important as your food. Your go-to drinks should support hydration, nutrient intake, and metabolic health.
Best Choices for Carnivore diet:
- Water (plain, mineral, sparkling)
- Bone and meat broth
- Black coffee (if tolerated)
- Electrolyte drinks without sugar
- Raw milk or heavy cream (if tolerated)
Avoid completely in the Carnivore diet:
- Sugary drinks, soda, juices
- Alcohol and beer
- Plant-based milks
Listen to your body, choose beverages wisely, and remember: simple is best on a carnivore.
FAQs
Q: Can I drink lemon water on the carnivore diet?
Strict carnivores avoid lemon, but some allow a splash for electrolytes. Use sparingly.
Q: Are artificial sweeteners allowed?
Most are not carnivore-approved due to gut impact and insulin response. Best avoided.
Q: Can I drink during intermittent fasting on carnivore?
Yes, plain water, black coffee, and unsweetened tea won’t break your fast.
Q: Is coconut water allowed?
No. It’s high in carbs and comes from plants.
Q: How much water should I drink per day?
Drink to thirst. Carnivores typically consume 2-4 liters, depending on climate and activity
Stay hydrated, stay strong, and enjoy the simplicity of carnivore living.
