Paleo Diet
The paleo diet is built on an appealing premise: eat like our ancestors did before agriculture changed our food supply. It focuses on whole, minimally processed foods while excluding grains, legumes and dairy. It has gained popularity online for promises of improved energy, reduced inflammation and easier weight management. While some people feel better when reducing ultra-processed foods, the Paleo diet can be restrictive and may not be necessary for most individuals.
What is the paleo diet?
The paleo diet is based on the idea that our bodies are optimised for the foods our hunter-gatherer ancestors ate, before grains, legumes, and dairy were domesticated. The typical paleo approach emphasises meat, fish, eggs, vegetables, fruits, nuts, and seeds, while excluding grains (such as rice, oats and wheat), legumes (e.g. beans, lentils and chickpeas), dairy, and processed foods.
The theory goes that these excluded foods are newer (evolutionarily speaking) and may trigger inflammation or digestive issues in our bodies. Proponents argue that removing these foods can lead to weight loss, better energy, and reduced inflammation.
It's an intuitive framework: remove processed foods, eat whole foods, focus on quality protein and vegetables. Of course you'd feel better. But is that benefit from eating paleo specifically, or from removing ultra-processed foods and eating more whole foods?
What are the core principles of the paleo diet?
Most paleo-style approaches include:
Whole, unprocessed foods - the diet prioritises foods that could theoretically have been hunted, fished, or foraged.
Protein-focused meals - meat, fish, and eggs form the centre of meals, providing satiety and nutrient density.
Vegetables and fruits - plenty of non-starchy vegetables and fruits, rich in fibre and phytonutrients.
Healthy fats - emphasis on fats from whole foods (nuts, seeds, avocados, olive oil, animal fats) rather than refined seed oils.
Elimination of grains and legumes - these are avoided based on the theory that they contain compounds (lectins, phytic acid) that may irritate the gut or reduce nutrient absorption.
No dairy - dairy is excluded on the basis that humans only consumed it after domestication.
Minimal added sugar and salt - refined sugars and processed salt are avoided.
Although intended to simplify eating,the paleo diet can sometimes become restrictive or rule-heavy depending on which version of it you are following.
Is there any evidence to support the Paleo diet?
Studies comparing paleo diets to standard Western diets do show improvements in weight, blood pressure, and some metabolic markers. However, this may not be down to the diet itself. More that in most cases, those eating a paleo diet consumed 16-25% fewer calories than those on the Western diet. So the benefits could simply have been from eating less calories, less ultra-processed foods and increasing vegetable and protein intake.
There are concerns about the long-term health benefits of the paleo diet compared to other whole-food, nutrient dense diets (such as the Mediterranean diet). By excluding whole grains and legumes, the diet eliminates important sources of fibre, B vitamins (especially thiamine, riboflavin, and B12), calcium, iron, and other minerals. So those following strict paleo diets often fall short on fibre and several key nutrients. Alongside this, the increased protein intake, common in paleo eating, actually increases calcium loss through urine, which - combined with the exclusion of dairy and reduced intake of calcium-rich legumes - may increase the risk of bone density loss over time.
Overall, balanced, plant-rich diets provide similar advantages without the same level of restriction.
When to explore a paleo diet
Paleo eating might be worth exploring if you react poorly to grains or legumes. Some people do experience bloating, digestive discomfort, or fatigue with these foods. For those people, a paleo-style elimination can help identify triggers. (However, it's worth noting that these reactions are often to specific foods or preparations rather than a category-wide issue.)
Paleo can also be good for those people who thrive on a high-protein diet. Some people genuinely feel better on a high protein intake. If this is you, ensure you are getting adequate calcium from your non-dairy sources (sardines are a great source).
Considerations
Several important considerations apply to paleo eating:
Nutrient deficiency risk - if you follow paleo long-term without thoughtful planning, you may fall short on fibre, certain B vitamins, calcium, and iron. Supplementation or very deliberate food choices are necessary to prevent this.
Increased red meat intake - some paleo approaches involve high red meat consumption. Research links high red meat intake (particularly processed red meat) to increased cardiovascular disease and cancer risk. If you follow paleo, moderate red meat and prioritise fish and plant-based proteins.
Cost - quality paleo foods (grass-fed meat, wild fish, organic produce) are expensive. This makes the diet inaccessible for many people.
Elimination of protective foods - by excluding whole grains and legumes, you're eliminating food categories with strong health evidence. Legumes and whole grains for examply can significantly improve cardiovascular risk factors, reduce type 2 diabetes and lower blood pressure and cholesterol. Unless you have a specific reason to avoid them (confirmed sensitivity), there's no scientific basis for doing so.
The paleo diet is not suitable for everyone. For people with higher nutrient needs (pregnant and breastfeeding women, children, athletes), paleo's restrictions can make it difficult to meet nutrient requirements.
Importantly, paleo should not be used to self-manage symptoms without exploring underlying causes.
A Nutritional Therapists viewpoint
From a nutrition therapy viewpoint, the useful elements of paleo - whole foods, adequate protein, plenty of vegetables - are valuable. But they're not unique to paleo. You can get the same benefits from a Mediterranean diet, a plant-forward approach with fish, or a balanced whole-food diet that includes grains and legumes.
The appeal of paleo is often psychological: it's a clear framework, it has a compelling origin story, and it does result in weight loss and improved markers (largely because it removes ultra-processed foods and often reduces overall calories). Those are real benefits.
But the exclusion of legumes and whole grains isn't necessary to achieve them, and it may actually work against long-term health. Most sustainable, protective dietary patterns include these foods.
If you're drawn to paleo, consider adapting it: keep the emphasis on whole foods and adequate protein, but reintroduce whole grains and legumes if you tolerate them well. You might find you get the benefits paleo offers without the nutrient gaps.
Let's chat
Many people experiment with diets like Paleo when they’re trying to feel better - especially if they're experiencing low energy, digestive discomfort or other symptoms. If your symptoms aren’t improving and you’re unsure what your body really needs then book in your free call with me.
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