Paleo Foods: What to Eat and What to Avoid

The Paleo Diet at a Glance

The paleo diet is based on eating foods presumed to have been available to humans during the Paleolithic era: fruits, vegetables, lean meats, fish, eggs, nuts, and seeds. It excludes foods that became common after agriculture and industrialization, such as grains, legumes, dairy, refined sugar, and highly processed foods.

No single official food list exists, and variations range from strict interpretations to more flexible ones. This page compiles the typical foods allowed and avoided, along with notes on why some foods are controversial.

Sources: UC Davis Department of Nutrition, Mayo Clinic

Meat, Poultry, and Eggs

Meat, poultry, and eggs are staples of the paleo diet. Lean cuts of beef, lamb, veal, and pork are generally preferred, alongside poultry such as chicken, turkey, and duck. Eggs are a nutrient-dense choice that fits well into most paleo plans.

While the term 'lean' is often mentioned, some paleo followers also include fattier cuts. The emphasis is on minimally processed meats, ideally from animals raised without added hormones or antibiotics, though this is not a formal requirement.

• Allowed: beef, lamb, veal, pork, chicken, turkey, duck, eggs.
• Some paleo followers choose minimally processed bacon without added sugars or nitrates, but processed meats are generally discouraged.

Sources: EatingWell, Susan Joyful Table

Fish

Fish and shellfish are included in the paleo diet, with many sources recommending wild-caught fish over farm-raised. Oily fish like salmon, mackerel, and sardines provide omega-3 fatty acids, making them a valuable part of a balanced paleo eating pattern.

Shellfish, such as shrimp, crab, and lobster, are also allowed. If you eat fish, aim for variety and choose those that are sustainably sourced when possible.

Sources: EatingWell, Susan Joyful Table

Vegetables

Vegetables are a cornerstone of the paleo diet, providing fiber, vitamins, and minerals. Most are allowed, but white potatoes are a point of debate. Strict paleo typically excludes them, while some modern interpretations allow them in moderation, especially whole and unprocessed.

The general guidance is to eat a colorful variety of non-starchy vegetables and to be mindful of portion sizes for starchy ones like sweet potatoes and yams.

• Allowed: leafy greens, broccoli, cauliflower, bell peppers, carrots, onions, mushrooms, zucchini, and many others.
• White potatoes: often excluded on strict paleo, though some variations permit them.
• Sweet potatoes and yams are generally accepted.

Sources: EatingWell, Forbes Health

Fruits

Fruits are allowed on paleo, but their natural sugar content means moderation is key, especially for fruits like bananas and grapes. Berries are often highlighted as lower in sugar and high in antioxidants.

Dried fruits and fruit juices are best limited or avoided because they concentrate sugars.

• Choose fresh or frozen fruits without added sugars.
• Bananas and other high-sugar fruits are acceptable in moderation.

Sources: EatingWell

Nuts and Seeds

Tree nuts and seeds are generally allowed on the paleo diet. They provide healthy fats, protein, and fiber. However, peanuts are technically legumes and are therefore excluded. Similarly, peanut butter is not paleo; instead, opt for almond, cashew, or macadamia nut butters.

Be aware that nuts are calorie-dense, so portion control can be helpful if you're watching energy intake.

• Allowed: almonds, walnuts, cashews, pistachios, macadamias, pecans, and seeds like chia, flax, hemp, and pumpkin.
• Avoid peanuts and peanut-derived products.

Sources: EatingWell, Everyday Health

Fats and Oils

The paleo diet encourages fats from animal and plant sources that were accessible before modern processing. Olive, coconut, avocado, walnut, flaxseed, and macadamia oils are typical choices. Animal fats such as lard and tallow are also allowed.

Vegetable oils like soybean, corn, and canola are derived from excluded foods, so they are not part of the paleo diet. Always choose cold-pressed or minimally processed oils when possible.

• Allowed: olive oil, coconut oil, avocado oil, walnut oil, flaxseed oil, macadamia oil, lard, tallow.
• Avoid: soybean oil, corn oil, canola oil, and other highly refined seed oils.

Sources: EatingWell, Susan Joyful Table

Herbs, Spices, and Condiments

Herbs and spices are almost unlimited on the paleo diet, as they were likely used for flavoring and have no antinutrients. Common seasonings like basil, oregano, rosemary, cinnamon, turmeric, and black pepper are fine.

For condiments, options like vinegar (including apple cider vinegar) and mustard are generally allowed. Soy sauce, however, is made from soybeans (a legume), so it is not paleo. Coconut aminos are a popular substitute. Always check labels for added sugar or artificial ingredients.

• Allowed: all herbs, spices without anti-caking additives or sugar, vinegar, mustard, and coconut aminos.
• Avoid: soy sauce and many commercial sauces that contain soy or added sugar.

Sources: EatingWell, Everyday Health

Foods to Avoid: Grains, Legumes, Dairy, Refined Sugar, Processed Foods

The paleo diet excludes food groups that became staples with agriculture and industrialization. The main categories are grains, legumes, dairy, refined sugar, and highly processed foods. Understanding why they are excluded can help you navigate menus and labels.

Grains include wheat, rice, oats, barley, corn, and all products made from them, such as bread, pasta, and cereals. These are omitted because they were not part of a hunter-gatherer diet and contain compounds like gluten and lectins that some people find hard to digest. However, whole grains do offer fiber and nutrients, so their absence requires careful planning.

Legumes—beans, lentils, peanuts, and soy—are also not allowed. They contain antinutrients such as lectins and phytic acid, though cooking reduces these. Dairy is typically excluded because it was not consumed before animal domestication. This includes milk, cheese, yogurt, and butter, though grass-fed butter is sometimes accepted in some more flexible variations.

Refined sugar, artificial sweeteners, and processed foods simply did not exist in Paleolithic times. These are avoided to reduce empty calories and insulin spikes. This means no candies, sodas, or most packaged snacks.

If you are considering the paleo diet, be aware that it removes several food groups that provide beneficial nutrients. A healthcare professional can help you plan a balanced approach, especially if you have existing health conditions.

• Grains: all wheat, rice, oats, barley, corn, and products made from them.
• Legumes: all beans, lentils, peanuts, and soy products, including tofu.
• Dairy: milk, cheese, yogurt, butter (unless grass-fed butter in some variations).
• Refined sugar and artificial sweeteners.
• Highly processed foods: anything with additives or long ingredient lists.

Sources: UC Davis Department of Nutrition, EatingWell

Printable Checklist: What to Eat and Avoid

For quick reference, here is a checklist of common paleo foods. You can copy this list into your own notes or print it to keep in your kitchen. This summary reflects the typical paleo approach; individual variations may differ.

Sources: UC Davis Department of Nutrition, EatingWell

What About Alcohol?

Alcohol is not a part of the strict paleo diet. Beer is made from grains, so it is clearly not allowed. Some variations permit small amounts of wine or spirits, but this is not universal. If you choose to drink, do so in moderation and consider whether it fits your personal paleo approach.

Sources: EatingWell, Forbes Health