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
The paleo diet is based on the general premise that humans should eat the same foods that our hunter-gatherer ancestors ate. The diet excludes cereal grains, legumes, dairy, processed oils, refined sugar, alcohol, caffeine, artificial sweeteners, and trans fats.
What is excluded in 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.
Which of these is not allowed on the paleo diet? ›
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.
Are bananas OK on paleo diet? ›
Many paleo followers wonder if bananas are paleo because of their higher sugar content. They are considered paleo. One medium banana has 113 calories, 2 grams of fiber and 26 grams of carbohydrates. Bananas are an unprocessed, whole food with a good source of potassium.
Why is coffee not allowed on paleo? ›
Technically, no. Removing the caffeine from the plant is usually done through chemical processing that we consider too far from a natural, mechanical process. Our Paleolithic ancestors would not have had the ability to remove caffeine from coffee beans.
What fruits are not allowed on paleo? ›
Of course, any and all fruits are welcome on the paleo diet including apples, oranges, pears, strawberries, blueberries, raspberries, and more. And don't forget tubers such as potatoes, sweet potatoes, turnips, yams, and so on.
Is peanut butter paleo? ›
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 eat cheese on paleo? ›
A Paleo-diet purist will tell you no, all cheese should be avoided on a Paleo lifestyle. Paleolithic humans didn't milk cows or process dairy. This is one case in which keto diet rules are much more lax than paleo.
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.
What can you drink on paleo? ›
Plant-based drinks that are made with fruits, vegetables and other plants combined with water are paleo-friendly. For example, that includes tea (although the caffeine content is controversial), fruit juices including pulp, smoothies, and sparkling waters.
This claim is most recently backed by a peer-reviewed meta-analysis that revealed The Paleo Diet to be the most anti-inflammatory diet among the 16 most popular diets.
What are the don'ts of the Paleo diet? ›
The paleo diet discourages the consumption of certain foods, including:
- Sugar and high-fructose corn syrup: soft drinks, fruit juices, table sugar, candy, pastries, ice cream, and many others.
- Grains: bread, pasta, wheat, cereal, spelt, rye, barley, etc.
- Legumes: beans, lentils, and many more.
The potential risk of eating a paleo diet is that you may not get all recommended nutrients. Whole grains, legumes and dairy also are generally more affordable and available than foods such as wild game, grass-fed animals and nuts. For some people, a paleo diet may be too costly.
What are strict paleo rules? ›
The strictest form of the paleo diet includes only water, fresh fruits, vegetables, nuts, seeds, meats and fish -- and excludes what many would call whole foods, such as rolled oats, beans and legumes. Other paleo dieters deem healthy oils, eggs, milk, some whole grains, beans and legumes okay.
Is peanut butter considered paleo? ›
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!
What are the inflammatory foods on the paleo diet? ›
Foods that cause inflammation include refined carbohydrates, wheat and other cereal grains, soda and other sugar-sweetened beverages, margarine, shortening and lard, and processed meats. [1,2,6] These types of food can alter our gut health, as well as cause insulin to spike which is what contributes the inflammation.
