We might tend to associate meat with masculinity (hello, bodybuilders who eat boiled chicken and macho muscle-men who live on steak), but something of a gendered meat revolution is taking place online.

Search the words #carnivorediet on TikTok and you’ll see what we’re talking about. What was once dominated by biohacking bros has now been overtaken by videos from female influencers such as @steakandbuttergal (60.5k followers and 3 million likes) and @itscourtneyluna (100.5k followers and 2.8 million likes). 

In the videos, the influencers can be seen gnawing on raw steaks and sticks of butter while singing the praises of a “meat-based” diet for everything from skin health to digestion and mental clarity.  

Even among the meat lovers who still consume fruits and vegetables, there’s a growing shift towards animal products, with particular interest in bone broth and organ meats like liver and kidney. Videos about bone broth have racked up 247.3m views on TikTok alone, with fans of the stuff claiming it’s great for gut health and hormonal balance.

It’s odd, given the fact that experts are increasingly convinced that eating more plants is probably one of the best things you can do for your gut health. And it’s even more bizarre when you consider the impact meat-eating has on the climate. So is there any truth behind these claims? 

As with the term ‘plant-based’, ‘meat-based’ can cover a range of eating patterns, from the widely condemned carnivore diet (eating only high-fat, low-carb animal products) to the animal-based diet (which allows you to add things including fruit, honey and raw dairy to the mix).

Beyond the mental health risks of following any constrictive diet, we know that eating a diet rich in saturated fat – like one full of red meat and butter – can put you at increased risk of heart disease and stroke. And if you’re eating loads of meat and fats, you’re probably not eating enough fibre – which we know is directly linked to a reduction in mortality.

However, that doesn’t mean there aren’t any benefits to eating meat, especially when it comes to newly trendy things like bone broth and organ meats.  

Bone broth may not sound like the most appetising thing in the world, but fans of the stuff claim it can offer plenty of benefits. It’s made by boiling the bones and connective tissue of animals with vinegar to draw out the nutrients found in these leftovers; bone broth typically contains amino acids such as glycine and proline, as well as minerals such as calcium and magnesium.

One of the reasons that bone broth is lauded online is to do with its supposed gut health benefits – but research into this area is limited. As stands, there has been one primary study into the direct benefits of bone broth for gut health carried out on mice. Published in 2021, the study found that bone broth could provide an anti-inflammatory benefit in mice with ulcerative colitis (an inflammatory bowel disease), reducing symptoms of the condition in the process.

One other mice-based study – published in 2018 – found that gelatine (of which bone broth is a source) may protect and heal the mucosal lining of the digestive tract.

These studies do provide a basis for some of the claims surrounding bone broth online, specifically when it comes to the benefits of the amino acids it contains. In particular, glycine and proline act as building blocks for collagen. Collagen is responsible for a whole host of jobs around the body, but its ability to help heal and maintain the gut lining is the main reason why it’s often linked to gut health (although it actually goes anywhere in the body that needs it). If it’s able to travel that far without getting used up, collagen can prevent the gut lining from leaking nutrients into the surrounding areas. It’s also thought to reduce inflammation and increase nutrient absorption.

It’s when people claim that bone broth can help with hormonal balance that things get a little murkier – especially when it comes to claims surrounding ‘hormone detoxification’.

While there is some research that shows our gut microbiome could play a role in metabolising oestrogen – which largely takes place in the liver – there’s no direct link between bone broth and hormonal balance. While you could say that bone broth can help the gut microbiome by potentially reducing inflammation (therefore helping the microbiome do its job of metabolising oestrogen), that’s not quite the same as bone broth directly impacting our hormones.

Dr Shahzadi Harper, a GP, menopause expert and Replens brand ambassador, says the only way in which bone broth can be linked to hormonal health is through its potential impact on serotonin levels.

“Glycine [an amino acid found in bone broth] helps support healthy serotonin levels, which are known to drop as people go through menopause due to a decline in oestrogen levels,” she says. “It can also support deeper sleep which is something that can really impact women during menopause.” 

Again, the idea of eating liver or kidney isn’t for everyone. But there’s a reason why many nutritional experts are fans of the stuff – it’s incredibly nutrient-dense.

Liver, in particular, contains a long list of nutrients. It’s particularly popular for its high vitamin A content, which has been linked to hormonal health due to the impact it has on thyroid function. It’s also thought to support vision, skin health, reproductive and kidney health, as well as reducing oxidative stress. Basically, it’s good stuff.

The high iron content of liver also makes it popular for women, especially among those suffering with heavy periods. This is particularly beneficial during perimenopause, Dr Harper says. “Boosting iron can help with energy levels, mood, concentration and focus during this time.”

The form of iron found in organ meat makes it particularly beneficial, adds dietician Nichola Ludlam-Raine. “Meat contains haem-iron, which is easier for the body to absorb in comparison to non-haem iron,” she explains. “Some women might find benefits in terms of iron intake, especially during menstruating years.”

However, that doesn’t mean everyone should start chowing down on the stuff. First things first, a balanced diet is more important than focusing on one source of nutrients. And while organ meats tend to contain more vitamins and minerals than traditional cuts of meat, they can also be high in cholesterol, saturated fats and purine. Purine, for those unfamiliar, is a common chemical compound found in foods and drinks. When it’s digested, a waste product of uric acid is produced. In small doses, the body can handle this – but high levels of uric acid in the body can lead to gout.

Organ meats – especially liver – are also not suitable for women who are pregnant because of the high levels of retinol (vitamin A) they contain. 

While followers of the carnivore diet claim plenty of benefits – especially on social media – there is little to no scientific research to support these claims.

One of the biggest studies into the diet was carried out by a team of researchers at Harvard University in 2021. Some 2,029 participants who had been eating a carnivore diet for at least six months took part in a social media survey, which asked them to report a variety of factors including their overall satisfaction, symptoms, health conditions and laboratory results.

While the study found that its participants reported “high levels of satisfaction and improvements in overall health”, it found that levels of their LDL cholesterol – aka, the bad cholesterol that raises your risk of heart disease and stroke – were “markedly elevated”. And any self-reported results should always be taken with a big pinch of salt, especially when reported by participants who are biased towards the subject of the study.

At the end of the day, a large majority of experts are very opposed to this way of eating – with some even going as far as to say it’s one of the most harmful nutritional trends in history. The vitamin and mineral content of plants aside, eating enough fibre is essential for good gut health, and a carnivore diet essentially contains no fibre whatsoever.

Even animal-based diets, which incorporate more fruit and vegetables (and therefore more fibre), can have some serious negative effects, says Ludlam-Raine.

“Animal-based diets can provide essential nutrients like B12, iron and omega-3 fatty acids, but like with any diet, balance is key,” she says. “Over-reliance on meat and dairy without adequate vegetables, fruits and grains might lead to nutrient imbalances or deficiencies.” 

There’s no denying that meat contains a wide range of nutrients – but very few of the nutrients in meat and animal-based products are unique to these foodstuffs. As such, it is completely possible to recreate the benefits associated with a meat-based diet using plant-based foods. You just have to know what nutrients you’re trying to target and ensure you’re eating enough to consume the same quantity you might find in a piece of meat.

“While bone broth and organ meats tend to be nutrient-rich, the nutrients they contain can also be found in other sources,” says Ludlam-Raine. “For instance, iron can be obtained from legumes and leafy greens, calcium from dairy or fortified plant-based alternatives, and B vitamins from whole grains.”

As for amino acids, there are also plenty of plant-based ways to get your fill. There are nine essential amino acids (amino acids that have to be obtained through our diet), and foodstuffs that deliver all nine are considered to be ‘complete’ protein sources. There aren’t as many complete, plant-based protein sources as there are animal-based, but there are a handful, including quinoa, tofu, tempeh, amaranth and spirulina.

Combining a range of different plant-based options can also be an easy way to get a complete protein serving on one plate – for example, a mixture of rice and beans.

And when it comes to your hormonal health, a balanced diet is your best bet, too. “A balanced diet rich in whole foods, including vegetables, fruits, whole grains, lean proteins and healthy fats, can support hormonal balance,” Ludlam-Raine says. “Regular exercise (but not over-exercising), stress management and adequate sleep are also crucial. Ultimately you cannot beat the Mediterranean style diet – which includes the communal element of eating with others too.” 

Images: Getty