Paleo Diet Food List: What’s Acceptable?
Medically reviewed by Suzanne Fisher, RDMedically reviewed by Suzanne Fisher, RDThe Paleolithic, or paleo, diet (sometimes called the "caveman diet") is an eating pattern based on a modern interpretation of what our hunter-gatherer ancestors ate thousands of years ago.It emphasizes grass-fed and pasture-raised meats, organic fruits and vegetables, and healthy fats while limiting refined sugars, dairy, and grains. The paleo diet is a whole-foods-based eating style slightly higher in protein and fat and lower in carbohydrates than the typical American diet.
Photo composite by Michela Buttignol for Verywell Health; Getty Images
What Is the Paleo Diet?The paleo diet is based on the idea that our genetic makeup hasn't changed, but our modern diet and lifestyle have led to problems like obesity, high blood pressure (hypertension), diabetes, and heart disease.There are many variations of the paleo diet. Most definitions emphasize fruits, vegetables, eggs, and meat while avoiding ultra-processed foods, similar to most healthful diets.Food List and RulesGrass-fed proteins are considered the best choice for those following a paleo diet because they generally are leaner and have more antioxidants and omega-3 fats than their grain-fed counterparts. The diet also encourages wild-caught seafood, including salmon, as a more natural and sustainable option.Grains like bread, pasta, brown/white rice, and quinoa are considered products of modern agriculture and, therefore, restricted. Legumes, such as beans, peas, lentils, soy, and peanuts, are also avoided. These foods contain what are called antinutrient compounds like lectins and phytates that, when isolated, may cause inflammation and block nutrient absorption. However, the cooking process can remove many antinutrients.What to Eat and AvoidFoods to Eat
Grass-fed beef
Free-range chicken and turkey
Wild-caught fish and seafood, including salmon and tuna
Cage-free eggs
Pasture-raised pork
Fresh fruit and vegetables
Fungi (mushrooms)
Nuts and seeds in moderation
Fresh or dried herbs
Root vegetables, including sweet potatoes
Unrefined oils (olive, avocado, walnut, flaxseed)
Foods to Avoid
All types of grains, including wheat, pasta, rice, and corn
Dairy, including milk and cheese
Refined vegetable oils
Legumes, including peanuts/peanut butter, peas, beans, and tofu
Refined sugar
Artificial sweeteners
Sodas and sugary beverages
Highly processed foods
Alcohol
Added salt
Paleo Diet SnacksWhen looking for paleo snack ideas, opt for healthy fruits and protein-rich food, such as:Avocado egg saladBanana topped with almond butter and shredded coconutHard-boiled eggsHomemade potato chipsMeat sticks made with grass-fed beefRoasted nutsSweet potato avocado toastTuna salad made with homemade mayo
Sweet ListThe paleo diet is flexible when it comes to dessert. Some people enjoy premade cookies and cakes made with Paleo ingredients, while others may prefer to stick to the basics, snacking on fresh fruit and nuts.Recreating traditional desserts, like cupcakes, regularly is generally not recommended, even if they use paleo ingredients, because they still require large amounts of sweeteners. However, there are still plenty of delicious paleo-friendly dessert options to enjoy, including:Avocado chocolate mousse made with avocado, dark chocolate, and agave or maple syrupBaked apples topped with cinnamon, pecans, and a drizzle of maple syrupDark chocolate (a small piece), ideally over 70% cacaoFresh fruit salad drizzled with raw honeyNut butter bites made with almond butter, coconut flour, and dark chocolateSliced apples with almond or cashew butter
Paleo DrinksBeverage options on the paleo diet include:Black coffeeCoconut waterHerbal or green teaKombuchaSmoothiesSparkling waterWater
BenefitsType 2 DiabetesOne study of people with type 2 diabetes found that following a paleo diet for 12 weeks improved blood sugar control and insulin sensitivity (how well your body responds to insulin). Greater improvements were seen when combined with regular exercise.Heart DiseaseResearchers followed 18,210 participants over 12 years and found that people who closely followed the paleo diet had a 55% lower risk of heart disease. Researchers believe this is because the diet focuses on unprocessed or minimally processed foods.Weight Loss and ManagementA review of several small studies found that people who followed the paleo diet lost an average of 7.7 pounds compared to those who followed other recommended diets. Significant improvements in waist circumference were also seen.ConsiderationsGeneral NutritionWhile there is no set macronutrient goal, the paleo diet generally averages 35% of calories from carbs, 35% from fats, and 30% from protein. This is slightly lower than the recommended percentage of daily calories from carbs, which is 45% to 65%.The paleo diet restricts whole grains, legumes, and dairy products, which current guidelines recommend including in a well-balanced diet.FlexibilityBecause the paleo diet is relatively restrictive, it can be challenging to follow. Data show that it may also increase the risk of nutrient deficiencies, including the bone-supporting nutrients calcium and vitamin D. One study on the paleo diet's nutritional adequacy found that the diet supplied 50% less calcium than the daily requirement.CostSince the paleo diet relies heavily on organic produce and grass-fed meats that are less affordable than standard meat, it may pose financial challenges for people with limited incomes.Dietary RestrictionsFollowing a strict paleo diet may be difficult for people with certain health conditions, including thyroid disease. The diet is low in sodium and restricts dairy, which can increase the risk of iodine deficiency. Iodine is necessary for the production of thyroid hormones, and deficiency has been linked to an increased risk of thyroid disease.Additionally, people who have kidney disease and are not yet on dialysis (the mechanical process of removing excess water, waste, and toxins from the blood in people whose kidneys no longer function properly) may need to avoid high-protein diets such as the paleo diet. This is because the paleo diet could increase stress on the kidneys, causing them to wear out faster.If you follow a specialized diet for any health conditions, speak with a healthcare provider before starting a Paleo diet.AlternativesThe paleo diet has potential benefits but, unfortunately, does not meet current dietary guidelines. Some popular alternatives to the paleo diet include:Mediterranean diet: This diet is more flexible and has more research supporting long-term health benefits. It includes whole grains, legumes, dairy, fresh fruits and vegetables, and healthy fats, namely olive oil, while limiting processed foods and red meat.Whole30 diet: The primary difference is that Whole30 is more strict within the first 30 days. It doesn't allow added sugar, even from natural sources. After 30 days, you'll slowly reintroduce food groups to help you identify food sensitivities or adverse reactions. However, more research is needed to examine the potential health benefits and risks.Pegan diet: The pegan diet is a hybrid of paleo and vegan diets. It encourages more plant-based food and less meat while including small amounts of gluten-free grains and lentils. More research is needed on the health benefits of the pegan diet.SummaryThe paleo diet focuses on eating whole, organic foods similar to what our hunter-gatherer ancestors ate before modern farming changed the human diet. It restricts processed foods, grains, legumes, and dairy. The paleo diet may support weight loss, blood sugar control, and heart health.However, it may not be for everyone, as it can be restrictive and difficult to follow. People with an existing health condition should speak with a healthcare provider before making dietary changes. Read the original article on Verywell Health.
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