Eating well

Paleo Diet

The paleo diet is based on foods thought to have been eaten by early humans — meat, fish, eggs, vegetables, fruit and nuts — while avoiding grains, dairy, legumes and processed foods.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

The paleo ("palaeolithic") diet emphasises whole foods presumed to predate farming — lean meat, fish, eggs, vegetables, fruit, nuts and seeds — and excludes grains, dairy, legumes (beans and pulses), and processed and sugary foods.

Why it matters

Its focus on whole foods and cutting out processed products and added sugar can be positive. However, excluding whole food groups such as wholegrains, dairy and pulses can reduce fibre, calcium and other nutrients, and the historical basis is debated.

Practical tips

How to make it work

  • Base meals on vegetables, fruit, lean meat, fish, eggs, nuts and seeds.
  • Cut out ultra-processed foods, sugary snacks and drinks — a genuinely helpful change.
  • Be aware you would be avoiding wholegrains, dairy and pulses, which are nutritious for most people.
  • If following it, plan alternative sources of fibre and calcium.
  • Keep an eye on saturated fat if eating a lot of red meat.
  • Consider keeping the good bits (more whole foods, less processed food) without cutting out nutritious groups.

Good to know. Excluding dairy, wholegrains and pulses can make it harder to get enough calcium, fibre and some other nutrients, and there is limited evidence it is better than other balanced diets. Get advice if you have a health condition or are cutting out major food groups long term.

Answers

Paleo Diet: frequently asked questions

Is the paleo diet healthy?

Its emphasis on whole foods and cutting processed products is positive, but excluding wholegrains, dairy and pulses removes nutritious foods and can lower fibre and calcium intake. A balanced diet including these groups is recommended for most people.

What can’t you eat on paleo?

It excludes grains (including wholegrains), dairy, legumes such as beans and lentils, and processed and sugary foods. This is quite restrictive and removes some foods that are part of a healthy balanced diet.

Related

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Sport / registered sports dietitians (where relevant)

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