The Paleolithic dietpaleo for shortis meant to mimic what our hunter-gatherer ancestors ate.
Our ultimate list of paleo-approved foods will help simplify your planning for dining out or cooking at home.
What Is the Paleo Diet?
Melina Hammer
Meat is a source of protein, and protein is the building block of all cells and tissues.
Protein also helps keep you full.
Watch out for pre-marinated and cured meats that may contain added sugar, since sugar is off-limits on paleo.
They are chock-full of vitamins, minerals, fiber and antioxidants.
Some strict versions of the diet ban potatoes altogether.
Despite bananas being higher in natural sugars, they are still considered paleo.
Frozen vegetables without added sauce are also allowed on a paleo diet.
They are also affordable and easy to prepare.
Buy organic and free-range eggs if possible for a higher omega-3 content than eggs from chickens raised in cages.
Nuts & Seeds
Tree nutsand seeds are full of healthy fats, fiber and protein.
Plus, they were foraged in prehistoric times, so you might load up your cart with them.
Keep in mind that peanuts are not considered paleo because they are technically legumes that grow underground.
All grains are forbidden on the paleo diet.
First, grains are a product of modern agriculturecavemen most likely didn’t nosh on bread.
Second, grains are high in carbohydrates, which can spike your blood sugar.
Legumes
Legumes are members of a large family of plantsthat have a seed or pod.
This category includes all beans, peas, lentils, tofu and other soy foods and peanuts.
This also includes peanut butter and soy sauce.
Legumes are not allowed on paleo because of their high content of lectins and phytic acid.
Similar to grains, this is controversial in the scientific community.
Processed Foods
Processed foods often contain refined sugars, salt, refined vegetable oils and artificial sweeteners.
Our ancestors didn’t eat these foods.
There is some disagreement, however, over vegetable oils and artificial sweeteners.
Plus, there is some evidence thatartificial sweeteners can be harmful to our gut bacteria.
This includes milk, butter, yogurt, sour cream and cheese.
Starchy Vegetables & High-Sugar Fruits
This is a gray area.
Sugary fruits and starchy vegetableslike potatoes, squash and beetscan spike your blood sugar more than berries and spinach.
But they’re also rich in numerous nutrients.
Alcohol
It’s best to avoid alcohol if you are strict paleo.
Beer is made from grains, and liquor also contains traces of gluten.
But good news for cider lovers: Most hard ciders are gluten-free, so they are allowed.
Check the label to be sure.
Red wine is more accepted in the paleo community because it contains the antioxidant resveratrol.
But sorry, Chardonnay lovers, white wine is technically not allowed.
Curious about what a day in the life of a paleo eater looks like?
Consider adopting some eating patterns from paleo and skipping the ones that don’t work for you.
For example, try just eating more fruits and vegetables and cutting down on added sugars.
2022;11(5):646. doi: 10.3390/foods11050646
U.S. Department of Agriculture.
FoodData Central.Bananas, ripe and slightly ripe, raw.
2024;11:1385232. doi: 10.3389/fnut.2024.1385232
University of Minnesota Extension.Grass-Fed cows produce healthier milk.
