So it’s no surprise that this eating approach has gained popularity since the publication in 2010 of the hit book The Paleo Diet, authored by Loren Cordain, PhD, a professor emeritus at Colorado State University in Ft. Collins and the founder of the paleo diet movement. It’s important to note that there is still very little research confirming the diet’s many claimed benefits, and the studies on it that currently exist have small sample sizes. So take the paleo diet’s potential merits with a grain of salt. It’s thought that people in this period didn’t have farms that provided food groups like grains and most dairy — though the grains claim is disputed — and of course no modern-day processed foods. “The paleo diet is all about unprocessed, natural foods: Think vegetables, fruit, meat, seafood, natural fat sources, nuts, seeds, and eggs,” says Ginger Hultin, RDN, nutritionist based in Seattle. For instance, promoters of the paleo diet say wheat consumption is linked to chronic digestive and inflammatory illnesses, but there’s no firm evidence that people who have not been diagnosed with the autoimmune condition celiac disease should avoid wheat and other gluten-laden foods. (3) The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated with Crohn’s disease, among other claims, according to a popular paleo diet website. (4) While you wouldn’t want to eat lactose (a sugar found in dairy) if your body can’t tolerate it, there’s no proof that eating dairy causes Crohn’s or worsens symptoms in those who have been diagnosed. (5) Similarly, paleo fans eschew legumes (beans and peas), soy, and peanuts because of a compound called phytic acid; but phytic acid may not be as harmful as they believe. Phytic acid is a natural compound found in the seeds of plants, including nuts, grains, and beans. “It’s sometimes called an ‘anti-nutrient’ — or food inhibitor — because it can block the absorption of some minerals in the gut during digestion,” Hultin says. But research shows that in varied, balanced diets, the effects of phytic acid are not generally worrisome and that our guts can adapt to a diet that’s high in phytic acid. (6) Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (7) Other food exclusions mandated in the paleo diet do have a clear and proven health benefit for all individuals. “Another group of foods you’ll cut out are processed vegetable oils and refined sugar, including white and brown sugars, agave, corn syrup, and all artificial sweeteners,” Hultin says. A 2014 study shows that added sugars have been linked in studies to a host of health problems, such as an increased risk of obesity, type 2 diabetes, and heart disease. (8) Grains (including whole grains and those that are gluten-free), dairy, and legumes are banned from the paleo diet. That means no peanut butter or peanuts because followers of the paleo diet consider peanuts a legume rather than a nut. With all these foods on the elimination list, you can assume that packaged, processed snacks are no-nos on paleo because they likely contain sugar, gluten, salt, and possibly trans fats, which have been associated with increased chronic disease and obesity. Beer is made from a trio of paleo offenders — wheat, barley, and hops — so it’s safe to say that’s off the menu. Organic wine is an alcoholic beverage that is considered paleo friendly in some circles, but because it goes through a process of fermenting sugar and starches, it’s not strict paleo if you’re living the way our prehistoric forebears supposedly did. Regardless, remember: Too much alcohol on a consistent basis has been associated with a higher risk of liver disease, heart disease, certain types of cancer, and brain health issues. (11) But if your doctor has given you the green light to try the plan, now’s the time to toss the foods that aren’t allowed — and stock up on the ones that are. Here are the top foods to avoid:
Pasta (including whole-wheat and gluten-free)BreadRiceOatsQuinoaBeans, lentils, and peanutsDairyRefined vegetable oilsRefined sugar: white and brown sugars, agave, corn, syrup, artificial sweeteners, candySoyCornRefined sugarPotatoesProcessed foods including frozen or processed dinners, packaged foods and snacksSalty foodsSodaSweetened beveragesDrinks sweetened with artificial sweetenersWineBeerPeanutsPeanut butter
Whole grains are an important source of nutrition — aside from cholesterol-lowering fiber, these complex carbohydrates offer B vitamins like thiamine, riboflavin, niacin, and folate, and minerals including iron, magnesium, and selenium, Hultin says. “While the paleo diet is based on a high veggie intake with fruits included as well, its followers will be missing out on rich sources of nutrients from whole grains, soy foods, and legumes,” she says. Here are some of the best veggies to gather up if you’re trying the paleo diet:
CauliflowerBroccoliBrussels sproutsCabbageBok choySpinachArugulaKaleRomaine lettuceMushroomsCarrotsPeppersCeleryAsparagusCucumberRadishZucchiniBeetsSquashOnionsPumpkin SeedsOlivesPickles
Fruit
Fruit can be a great way to satisfy your sweet tooth on the paleo diet. Remember: No packaged sweets (aka cookies, cakes, brownies, and the like) are allowed on this eating plan! Here are some of the fruits you can eat on the paleo diet:
ApplesCitrusBerries, including blueberries, strawberries, raspberries, and blackberriesBananaKiwiGrapesPeachesAll melons, including watermelon, cantaloupe, and honeydewLycheeTomatoes (including sun-dried)
Also note that anything that swims is fair game on the paleo diet (a big plus for seafood lovers!). Here are the best sources of protein on the paleo diet:
Poultry
Chicken (free-range preferred)TurkeyQuailGoose
Meats
Beef (grass-fed preferred)LambPorkVealWild boarBacon (nitrate-free preferred)
Game Meat
BearMooseRabbitDuckElkDeerReindeer
Fish (Wild-Caught Preferred)
SalmonSardinesAnchoviesTroutBassWalleyeHaddockFlatfishTilapiaCodHerringGrouperCatfishMackerelTunaTurbot
Shellfish (Wild-Caught Preferred)
ClamsLobsterShrimpOystersScallopsCrabMussels
Nuts and Nut Butters
AlmondsCashewsMacadamia nutsHazelnutsBrazil nutsWalnutsAlmond butter (free of sugar and artificial sweeteners)
Eggs (Fully Pastured or Free-Range)
You’ll want to opt for eggs from fully pastured or free-range chickens, which are allowed to feed outside of cages.
Healthy Fats
“Fat is critical in the diet, and having a variety here is important, too — it’s not just all about the butter,” Hultin says. You’ll be getting fat from the protein you eat, but you’ll need some other types for cooking and flavor. Here are some fats you can eat on the paleo diet:
Olive oilAvocadoCoconut oilTahiniButterGhee (made from grass-fed butter)Chia seeds
Consider these paleo-friendly spices to add a burst of flavor to your dishes:
GarlicGingerChiliesLeekFresh chivesParsleyBasilCilantroMustardVinegars (including apple cider vinegar)CapersCacao powder
Sweeteners
Many paleo diet followers avoid sweeteners of any kind, but not all sweeteners are actually forbidden in this meal plan. If you’re looking to lose weight, just remember moderation is key. Here are some of the sweeteners that are allowed on the paleo diet:
Coconut sugarDate sugarRaw honeyMaple syrup
Drinks
Staying hydrated isn’t just key for weight loss success — it’s also important to aid digestion. Here are some of the best ways to hydrate on the paleo diet:
WaterHerbal and matcha tea (in moderation)Coconut waterBone brothUnsweetened sparkling water (no natural or artificial sweeteners)Black coffee (in moderation)KombuchaLow-sugar hard cider (occasionally and in moderation)Gluten-free spirits (occasionally and in moderation)
“Some people enjoy the freedom of the paleo diet because they do not need to count calories or other macronutrients,” Hultin says. Others find it too restrictive because it excludes many healthful foods. “It can be possible to find this level of flexibility (no counting involved) while still including healthy whole grains, beans, and soy foods. Whichever diet you choose to follow, it should include one aspect of the paleo diet: tons of veggies!”
