Paleo Diet Food List

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A whole foods approach to eating (with the removal of foods that tend to cause inflammation and chronic disease). Obviously we’re living in today’s world with modern conveniences – this means a greater emphasis needs to be put on how our food is sourced and what it’s composed of (looking at the ingredients in prepared foods). Yes, in true Paleo form, we wouldn’t have cake with almond flour and coconut sugar. But the reality is, we live in the modern age and have advanced in relation to how we prepare food. With this in mind: think of Paleo as a list of foods that help keep your body working optimally. We provide in this post a full list of what’s acceptable and what you should remove from your diet.

From the Animal (All Varieties)

The paleo diet is based on the idea of eating the same types of foods that our ancestors ate during the Paleolithic era. This means eating a diet that is rich in fruits, vegetables, nuts, and lean proteins, and avoiding processed foods and refined sugars. When it comes to animal products, the paleo diet typically includes grass-fed meats, wild-caught fish, and eggs. The idea is to eat foods that are as unprocessed and as close to their natural state as possible.

• Grass-fed and Finished
• Forage Fed
• Wild Harvested
• Wild Caught
• Trapped
• Eggs
• Grass-fed Gelatin
• Grass-fed Collagen
• Grass-fed Broth
• Grass-fed Ghee

Healthy Fats

Fats are an important part of a healthy diet, and this is especially true on the paleo diet. Fats provide the body with energy, support cell growth, and help the body absorb fat-soluble vitamins. Fats also help to satiate hunger and keep us feeling fuller for longer, which can be helpful for weight management. On the paleo diet, healthy sources of fat include avocado, coconut oil, olive oil, and nuts and seeds. These fats can help support overall health and provide the body with the energy it needs to function properly.

• Avocado Oil
• Avocados
• Butter
• Clarified Butter (ghee)
• Coconut flesh
• Coconut Milk
• Coconut Oil
• Duck Fat
• Lamb Fat
• Lard
• Macadamia oil
• Mackerel
• Nut Butters
• Olive Oil
• Palm Shortening
• Red Palm Oil
• Salmon
• Sardines
• Tallow
• Veal Fat
• Walnut Oil

Vegetables

Vegetables are an important part of a healthy diet, and this is especially true on the paleo diet. Vegetables are a rich source of vitamins, minerals, and other nutrients that are essential for good health. In addition, vegetables are a great source of antioxidants, which can help to protect the body from damage from free radicals. On the paleo diet, vegetables should make up a large part of your daily food intake, and can be enjoyed both raw and cooked.

• Acorn Squash
• Artichokes
• Arugula
• Asparagus
• Avocados (we know, it’s a fruit)
• Beet Top
• Beets
• Bell Peppers
• Bok Choy
• Broccoli
• Brussels Sprouts
• Buttercup Squash
• Butternut Squash
• Cabbage
• Carrots
• Cassava
• Cauliflower
• Celery
• Chicory
• Collard Greens
• Cucumber
• Dandelion
• Eggplant
• Endive
• Garlic
• Green Onion
• Jerusalem Artichokes
• Kale
• Kohlrabi
• Leeks
• Lettuce
• Mustard Greens
• Okra
• Onions
• Parsnips
• Pumpkin
• Radicchio
• Radish
• Rapini
• Rutabaga
• Seaweeds
• Spaghetti Squash
• Spinach
• Sweet Potatoes
• Swiss Chard
• Tomatoes
• Turnip Greens
• Turnips
• Watercress
• White Potatoes (semi-controversial but they’re on the list)
• Yams
• Yellow Crookneck Squash
• Yellow Summer Squash
• Zucchini

Nuts & Seeds

Nuts and seeds are a healthy part of the paleo diet for several reasons. First, they are a rich source of vitamins, minerals, and other nutrients that are essential for good health. For example, nuts and seeds are a good source of healthy fats, protein, fiber, and antioxidants. They are also low in carbohydrates and are naturally gluten-free, which makes them a good choice for people following a paleo diet. In addition, nuts and seeds are portable, convenient, and easy to incorporate into a variety of dishes, making them a convenient and healthy snack option.

• Almonds
• Brazil Nuts
• Cashews
• Chestnuts
• Chia seeds
• Flax Seeds
• Hazelnuts
• Macadamia Nuts
• Pecans
• Pine Nuts
• Pistachios
• Pumpkin Seeds (pepitas)
• Sesame Seeds
• Sunflower Seeds
• Walnuts

Fruits

Fruit is an important part of a healthy diet, and this is especially true on the paleo diet. Fruit is a rich source of vitamins, minerals, and other nutrients that are essential for good health. In addition, fruit is a great source of antioxidants, which can help to protect the body from damage from free radicals. On the paleo diet, fruit can be enjoyed both fresh and dried, and can be added to dishes as a natural sweetener.

• Apples
• Apricot
• Avocado
• Bananas
• Blackberry
• Blueberry
• Cantaloupe
• Cherries
• Coconut
• Cranberry
• Dates
• Figs
• Grapefruit
• Grapes
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Lychee
• Mango
• Nectarines
• Olives
• Oranges
• Papaya
• Passion Fruit
• Peaches
• Pears
• Persimmon
• Pineapple
• Plantains
• Plums
• Pomegranates
• Raspberry
• Strawberry
• Tangerine
• Watermelon

Mushrooms

Mushrooms are a healthy addition to the paleo diet for several reasons. First, they are a good source of vitamins, minerals, and other nutrients that are essential for good health. For example, mushrooms are a good source of B vitamins, selenium, and potassium. On the paleo diet, mushrooms can be enjoyed cooked or raw, and can be added to a variety of dishes for added flavor and nutrition.

• Button Mushroom
• Chanterelle
• Crimini
• Morel
• Oyster Mushroom
• Porcini
• Portabello
• Shiitake

Spices and Herbs

Eating spices and herbs can provide numerous health benefits. For starters, they add flavor to food without adding calories. In addition, spices and herbs are a rich source of antioxidants, which can help to protect the body from damage from free radicals. They may also have anti-inflammatory effects, which can help to support overall health. Furthermore, some herbs and spices have been shown to have medicinal properties, and may be used to support the treatment of various health conditions. Examples include turmeric, which is known for its anti-inflammatory effects, and ginger, which is often used to treat nausea.

• Basil
• Bay Leaves
• Black Pepper
• Cayenne Pepper
• Chilies
• Chives
• Cinnamon
• Cloves
• Coriander
• Cumin
• Dill
• Fennel Seeds
• Garlic
• Ginger
• Horseradish
• Hot Peppers
• Lavender
• Mint
• Mustard Seeds
• Nutmeg
• Onions
• Oregano
• Paprika
• Parsley
• Rosemary
• Sage
• Star Anise
• Tarragon
• Thyme
• Turmeric
• Vanilla

Sweeteners

The paleo diet is a dietary plan that advocates for eating whole, unprocessed foods that were available to humans during the Paleolithic era, such as vegetables, fruits, nuts, seeds, and meats. As such, the use of artificial sweeteners is not typically considered to be in line with the principles of the paleo diet.

However, some people who follow a paleo diet may choose to use natural sweeteners, such as honey or maple syrup, in moderation. These sweeteners are derived from plants and, unlike artificial sweeteners, are not highly processed.

It’s important to keep in mind that even natural sweeteners should be used in moderation, as they can still have a significant impact on blood sugar levels.

• Honey
• Stevia
• Maple Syrup
• Coconut Sugar
• Coconut Sap
• Coconut Nectar
• Date Sugar
• Fruit Juice
• Birch Xylitol
• Monk Fruit
• Erythritol

Flours

The paleo diet is a dietary plan that advocates for eating whole, unprocessed foods that were available to humans during the Paleolithic era, such as vegetables, fruits, nuts, seeds, and meats. As such, grains and grain-based flours are not typically considered to be part of the paleo diet.

Instead, those following a paleo diet may use flours made from nuts, seeds, or coconut to replace traditional wheat flour in recipes. Some common paleo-friendly flour options include almond flour, coconut flour, and cassava flour.

It’s important to note that while these flours may be considered “paleo-friendly,” they should still be used in moderation as part of a balanced, healthy diet.

• All Nut Flours
• Sweet Potato Flour
• Coconut Flour
• Tapioca Flour
• Arrowroot Flour
• Cassava Flour
• Tigernut Flour

Fermented Foods

Fermented foods, such as sauerkraut, kimchi, and kombucha, are not typically considered to be part of the paleo diet. The paleo diet is a dietary plan that advocates for eating whole, unprocessed foods that were available to humans during the Paleolithic era, such as vegetables, fruits, nuts, seeds, and meats. Fermented foods were not commonly consumed during this time period.

However, some people who follow a paleo diet may choose to include fermented foods in their diet in moderation, as they can provide some health benefits. Fermented foods contain beneficial bacteria, known as probiotics, which can help support a healthy gut microbiome.

It’s important to keep in mind that, like all foods, fermented foods should be consumed in moderation as part of a balanced, healthy diet.

• Apple Cider Vinegar
• Distilled Vinegar
• Sauerkraut
• Kimchi
• Kombucha
• Coconut Kefirs
• Coconut Yogurt
• Nut Based Yogurts
• Drinking Vinegars

Miscellaneous (most likely in products)

• Sunflower Lecithin
• Baking Soda
• Egg-Derived Lecithin
• Gum Arabic
• Xanthan Gum (depends on source)
• Mastic Gum Lactic Acid
• Citric Acid (depends on source)
• Ascorbic Acid (depends on source)
• Coffee
• Tea
• Psyllium Husk

What’s NOT included in a Paleo Diet?

Sometimes the bigger question is “What foods are NOT okay on the Paleo diet?” 

No Grains on Paleo

Grains are not included in the paleo diet because they were not commonly consumed by humans during the Paleolithic era, which is the time period that the paleo diet aims to replicate. The paleo diet is a dietary plan that advocates for eating whole, unprocessed foods that were available to humans during this time, such as vegetables, fruits, nuts, seeds, and meats.

The exclusion of grains from the paleo diet is based on the idea that our ancestors did not have access to grains and therefore did not evolve to efficiently digest them. Some proponents of the paleo diet also argue that grains can be difficult to digest and may cause digestive issues in some people.

• Amaranth
• Barley
• Buckwheat
• Bulgur
• Corn
• Hominy
• Kamut
• Oats
• Quinoa
• Rice
• Rye
• Sorghum
• Spelt
• Teff
• Triticale
• Wheat
• Wheat Berries

Legume-Free on Paleo

Legumes, such as beans, lentils, and peas, are not typically included in the paleo diet. The paleo diet is a dietary plan that advocates for eating whole, unprocessed foods that were available to humans during the Paleolithic era, such as vegetables, fruits, nuts, seeds, and meats. Legumes were not commonly consumed during this time period.

The exclusion of legumes from the paleo diet is based on the idea that our ancestors did not have access to legumes and therefore did not evolve to efficiently digest them. Some proponents of the paleo diet also argue that legumes can be difficult to digest and may cause digestive issues in some people.

• Beans
• Lentils
• Peanuts
• Peas
• Soy and Soy derivatives
• Tempeh

Dairy-Free on Paleo

• Caseinates
• Cheeses
• Cream
• Evaporated Milk
• Milk
• Milk Derivatives
• Yogurts

Miscallanious Ingredients to Avoid

• Acesulfame Potassium
• Alcohol Sugars with the exception of naturally-derived alcohol sugars
• Artificial and natural esters
• Aspartame
• BHA and BHT
• Caramel
• Citric Acid e330
• Coloring Derived from coal
• Corn Syrups
• Cyclamates
• Essences
• FD&C Blue No. 1
• FD&C Blue No. 2
• FD&C Green No. 3
• FD&C Red No. 40
• FD&C Yellow No. 5
• FD&C Yellow No. 6
• Glutamates
• Guanylates
• Hexamine
• Inosinates
• Neotame
• Flavors created in a laboratory by blending either “natural” chemicals or “synthetic” chemicals to create flavorings
• Petroleum
• Potassium Acesulphame
• Potassium Ferrocyanide
• Propionic Acid and Propionates
• Refined Sugars
• Sodium Ethyl Para Hydroxybenzoate
• Tar
• Tartrazine
• TBHQ
• Tetramine

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