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 conditionceliac diseaseshould 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 withCrohn’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, paleofans 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 studyshows that added sugars have been linked in studies to a host of health problems, such as an increased risk ofobesity,type 2 diabetes, and heart disease. (8)
FAQs
Foods to avoid on the paleo diet
Legumes: beans, lentils, and many more. Dairy: most dairy, especially low fat dairy (some versions of paleo do include full-fat dairy like butter and cheese) Some vegetable oils: soybean oil, sunflower oil, cottonseed oil, corn oil, grapeseed oil, safflower oil, and others.
What is excluded from the paleo diet? ›
The typical paleo diet focuses on naturally raised meat and fish, as well as vegetables and fruits. It promotes avoiding dairy products and grains. This diet can put you at risk for deficiencies in calcium and vitamin D, which are critical to bone health.
Are bananas ok on paleo? ›
If you're Paleo because you're a Crossfitter or you're restoring your gut health, bananas are an excellent part of your diet. Athletes can benefit from several bananas daily, especially long distance runners as bananas have been found to be as effective at replacing electrolytes as non-Paleo sports drinks.
Is Peanut Butter allowed on the paleo diet? ›
Peanuts are technically legumes, which are not paleo compliant, and that means peanut butter is off limits for paleo eaters. All other nuts and seeds are fair game, so if nuts and seeds are the only ingredients, snack away!
Can you have coffee on paleo? ›
While we have said in the past that coffee is not Paleo, we have changed our position based on new research and now we believe that coffee is fine for most people. It boasts numerous health benefits, like longevity, mental performance, and a healthy gut, and it could be beneficial for many.
What foods are strict paleo? ›
A modern paleo diet includes fruits, vegetables, lean meats, fish, eggs, nuts and seeds. These are foods that in the past people could get by hunting and gathering. It doesn't include foods that became more common when small-scale farming began about 10,000 years ago.
What can you drink on paleo? ›
Sparkling waters, mineral waters and soda water are all paleo-friendly, so long as you check the additives for processed ingredients to ensure the natural flavor really is natural.
What carbs can I eat on paleo? ›
What carbs can you eat on paleo ?
- Cassava Root / 1 cup (206g) = 78g carbs.
- Plantains / 1 cup (148g) = 47g carbs.
- Taro Root / 1 cup (132g) = 46g carbs.
- Yam / 1 cup (136g) = 37g carbs.
- Acorn Squash / 1 cup (205g) = 31g carbs.
- Parnsips / 1 cup (178g) = 27g carbs.
- White Potato / 1 cup (122g) = 27g carbs.
Grains such as wheat, rye, spelt, barley, and anything made with flour (bread, pasta, etc.) are no-goes; as are legumes (beans, peanuts, lentils), diary (cheese, milk, yogurt) and alcohol (beer, wine, spirits).
Can you eat rice on paleo? ›
Strict paleo dieters exclude all grains from their diets — including rice — primarily due to their high phytate content. Although it's technically prohibited, many people still consume small amounts of white rice while following a paleo diet because it's lower in phytates, compared with other types.
Foods allowed on the Paleo diet:
Grass-fed meat. Root vegetables, such as sweet potatoes. Free-range poultry and eggs. Nuts and seeds, plus unsalted butters made from them.
Is paleo anti-inflammatory? ›
The Paleo Diet is strongly anti-inflammatory, earning the highest SUCRA score of 87% for reducing inflammation markers compared with DASH (71%) and Mediterranean (58.1%). The Mediterranean diet recommends several foods associated with inflammation.
Is bacon paleo? ›
Bacon is one of the ultimately-loved Paleo foods. It is generally prepared from the fatback, the sides, or the belly of the pig. These cuts are then cured using salt, either in a brine (with water) or via dry packing.
Are eggs allowed on the paleo diet? ›
Foods allowed on the Paleo diet:
Grass-fed meat. Root vegetables, such as sweet potatoes. Free-range poultry and eggs. Nuts and seeds, plus unsalted butters made from them.
Can I eat potatoes on paleo? ›
Generally, unprocessed potatoes of all types can be part of a paleo diet. Similarly to grains, which are off-limits on paleo, potatoes are starchy and rich in carbohydrates. However, potatoes are actually a type of starchy vegetable that grows underground, known as a tuber ( 2 , 3 ).
