Paleo Diet: What You Can (And Can’t) Eat

Unless you’ve been living under a (ahem, Paleolithic) rock, you’ve heard about the paleo diet. The diet is purported to lead to weight loss in the short term, as well as lower blood pressure, controlled blood sugar, and other possible benefits. (1,2)

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.

The paleo diet philosophy involves returning to diet that our Paleolithic ancestors ate more than 12,000 years ago, before agriculture practices were developed, and at a time when food needs were met through hunting and gathering.

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.

The common exclusions to the paleo diet, and the reasoning behind them, aren’t always backed up by scientific evidence.

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)

Meanwhile, a 2017 meta-analysis connects artificial sweeteners to weight gain, and they may even cause increased cravings and digestive problems. (9) These are just some of the reasons they’re nixed from a paleo diet plan, according to a popular paleo diet website. (10)

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)

Before you try the paleo diet, be sure to discuss any underlying health issues with your doctor. For example, people at risk for heart disease, those who have kidney damage, and those who are diagnosed with type 1 diabetes should avoid the paleo diet.

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.

Many common foods in the Western diet are not allowed in the paleo diet.

Here are the top foods to avoid:

• Pasta (including whole-wheat and gluten-free)
• Bread
• Rice
• Oats
• Quinoa
• Beans, lentils, and peanuts
• Dairy
• Refined vegetable oils
• Refined sugar: white and brown sugars, agave, corn, syrup, artificial sweeteners, candy
• Soy
• Corn
• Refined sugar
• Potatoes
• Processed foods including frozen or processed dinners, packaged foods and snacks
• Salty foods
• Soda
• Sweetened beverages
• Drinks sweetened with artificial sweeteners
• Wine
• Beer
• Peanuts
• Peanut butter

Because of the exclusion of major food groups considered healthy by most standards — dairy, whole grains, beans, and lentils — following the paleo diet long term may lead to nutrient deficiencies, experts warn.

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.

Be sure to discuss any diet changes with your doctor if you’re new to the paleo diet to make sure the plan is safe for you.

Vegetables

“People going paleo should think of this as a diet with tons of fresh vegetables as the foundation of what they’ll be eating,” says Hultin.

Here are some of the best veggies to gather up if you’re trying the paleo diet:

• Cauliflower
• Broccoli
• Brussels sprouts
• Cabbage
• Bok choy
• Spinach
• Arugula
• Kale
• Romaine lettuce
• Mushrooms
• Carrots
• Peppers
• Celery
• Asparagus
• Cucumber
• Radish
• Zucchini
• Beets
• Squash
• Onions
• Pumpkin Seeds
• Olives
• Pickles

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:

• Apples
• Citrus
• Berries, including blueberries, strawberries, raspberries, and blackberries
• Banana
• Kiwi
• Grapes
• Peaches
• All melons, including watermelon, cantaloupe, and honeydew
• Lychee
• Tomatoes (including sun-dried)

Proteins

“Protein is another hallmark of the paleo diet, but this isn’t a free pass to just eat [processed] bacon all day,” says Hultin, who recommends eating the popular breakfast meat in moderation and opting for the nitrate-free variety when possible.

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)
• Turkey
• Quail
• Goose

Meats

• Beef (grass-fed preferred)
• Lamb
• Pork
• Veal
• Wild boar
• Bacon (nitrate-free preferred)

Game Meat

• Bear
• Moose
• Rabbit
• Duck
• Elk
• Deer
• Reindeer

Fish (Wild-Caught Preferred)

• Salmon
• Sardines
• Anchovies
• Trout
• Bass
• Walleye
• Haddock
• Flatfish
• Tilapia
• Cod
• Herring
• Grouper
• Catfish
• Mackerel
• Tuna
• Turbot

Shellfish (Wild-Caught Preferred)

• Clams
• Lobster
• Shrimp
• Oysters
• Scallops
• Crab
• Mussels

Nuts and Nut Butters

• Almonds
• Cashews
• Macadamia nuts
• Hazelnuts
• Brazil nuts
• Walnuts
• Almond 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 oil
• Avocado
• Coconut oil
• Tahini
• Butter
• Ghee (made from grass-fed butter)
• Chia seeds

Herbs and Spices

“The best way to make whole foods like veggies and protein taste great is to spice them up a bit,” says Hultin. Experiment with new flavors, and keep in mind that many herbs and spices have health benefits such as anti-inflammatory properties, she says.

Consider these paleo-friendly spices to add a burst of flavor to your dishes:

• Garlic
• Ginger
• Chilies
• Leek
• Fresh chives
• Parsley
• Basil
• Cilantro
• Mustard
• Vinegars (including apple cider vinegar)
• Capers
• Cacao 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 sugar
• Date sugar
• Raw honey
• Maple 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:

• Water
• Herbal and matcha tea (in moderation)
• Coconut water
• Bone broth
• Unsweetened sparkling water (no natural or artificial sweeteners)
• Black coffee (in moderation)
• Kombucha
• Low-sugar hard cider (occasionally and in moderation)
• Gluten-free spirits (occasionally and in moderation)

Among the benefits of eating paleo are that you’re not counting calories or carbs or eating on a restricted schedule. Advocates argue that if you eat the approved foods and stop when you’re full, you’ll likely lose weight.

“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!”