The Paleo Diet

Written By Renovo Health&Wellness

Among the recommendations we give our patients at the office, the ones pertaining to diet and nutrition are probably the most important. We are what we eat: foods can support our health or hinder it. A multitude of conditions and symptoms, from musculoskeletal pain, autoimmune diseases, metabolic conditions and chronic diseases have been shown to respond positively to optimal nutritional strategies.

One of our favorites among the different strategies present in the literature, is the Paleo Diet.

The Paleo diet emulates the eating patterns of our Paleolithic-era ancestors, focusing on foods available before the advent of agriculture. This diet emphasizes whole, unprocessed foods while avoiding modern processed items, offering a more biologically appropriate way of eating for optimal health.

Why the Paleo Diet?

The idea behind the Paleo diet is that our digestive systems are still adapted to the foods our ancestors consumed. By following a similar diet, we can improve health by reducing inflammation, balancing blood sugar, optimizing carbohydrate intake, and identifying food intolerances.

Core Principles of the Paleo Diet

The Paleo diet supports four essential principles of healthy eating:

  1. Controlling Inflammation. Chronic inflammation is linked to numerous health conditions, including inflammatory bowel disease (IBD) [1], rheumatoid arthritis [2], autoimmune diseases [3], and cardiovascular problems [4] [5] [6]. The Paleo diet minimizes foods that trigger immune responses, such as sugars, unhealthy fats, chemical additives, dairy, gluten, and soy [7] [8]. Reducing these inflammatory triggers can also improve gut health by promoting a healthier microbiome [9].

  2. Balancing Blood Sugar. The Paleo diet eliminates refined sugars, grains, and legumes, helping stabilize blood sugar levels. Research has shown that Paleo-style diets improve glucose tolerance and insulin sensitivity, reducing the risk of type 2 diabetes [10] [11] [12] [13]. Maintaining stable blood sugar supports energy, reduces stress, and enhances sleep quality.

  3. Optimizing Carbohydrate and Prebiotic Intake. Carbohydrate needs vary from person to person. The Paleo diet offers flexibility by emphasizing nutrient-dense carbs like root vegetables and fruits while reducing processed carbs. Prebiotics from plant-based foods nourish beneficial gut bacteria, though individuals with gut imbalances may need to moderate prebiotic intake.

  4. Identifying Food Intolerances. Food allergies often cause immediate reactions, while intolerances may lead to delayed symptoms such as brain fog, fatigue, and irritability. Food intolerances or sensitivities are more tricky to identify due symptoms not presenting immediately after ingestion. Avoiding triggers through the Paleo Diet can help reduces symptoms when implemented for a few weeks. By reducing the burden of symptoms, it becomes easier to clearly identify problem foods through a process of trial and error over time. The Paleo diet naturally excludes common allergens like dairy, gluten, and soy, helping identify and reduce problematic foods [14].

Research-Backed Benefits of the Paleo Diet

  1. Weight Loss: Studies have shown that following a Paleo diet can promote weight loss and reduce waist circumference [15] [16] [17]. Longer-term studies suggest its benefits may persist over time when combined with a healthy lifestyle [15].

  2. Metabolic Health: The Paleo diet improves cholesterol levels, blood pressure, and blood sugar control, reducing the risk of heart disease and metabolic syndrome [15] [18].

  3. Gut Health: By reducing inflammation-triggering foods, the Paleo diet supports gut health. Reduction in gastrointestinal inflammation promotes a healthier environment in the gut, which supports and improves the microbiome [19] [20].

Practical Paleo Eating Guide

What to Eat:

  • Fresh vegetables

  • Fresh fruits (in moderation)

  • Grass-fed, lean meats

  • Fresh fish (cod, anchovies, sardines, salmon)

  • Eggs

  • Healthy fats (olive oil, coconut oil, avocado oil, avocados)

  • Nuts and seeds

What to Avoid:

  • Grains (wheat, corn, rice)

  • Legumes (beans, lentils, soy)

  • Dairy products

  • Most vegetable oils (corn oil, peanut oil, safflower oil)

  • Processed foods and additives

  • Sugars and artificial sweeteners

Customizing the Paleo Diet

The best way to find out if the Paleo diet works for you is to try it for 2-3 weeks. If your symptoms improve and you feel better, you’ll be motivated to continue. If you experience no change in your symptoms, there is no need to continue.

There is no magic diet that works for everyone. Respecting individuality is essential when it comes to health. The Paleo Diet focuses on healthy, whole foods and reduces exposure to problem foods that typically promote inflammation and immune reactions.

The Paleo diet is adaptable! Some people don’t do well on low-carb diets: if you are losing too much weight and/or feel weak and fatigues, try increasing the amount of starchy vegetables while sticking to a Paleo template. White rice and sweet potatoes are great sources of healthy carbohydrates.

If your symptoms do not improve after trying the Paleo Diet for a few weeks, you can try stricter diets such as the Autoimmune Paleo (AIP) diet or Low-FODMAP diet [21]. These approaches are more challenging and are recommended to those who do not improve after trying the Paleo Diet for a few weeks.

The Bottom Line

While the Paleo diet may not work for everyone, many people experience reduced inflammation, better metabolic health, and improved gut function after just a few weeks. Trying the diet for 2-3 weeks can help determine if it’s right for you.



References:

  1. Zhang YZ, Li YY. Inflammatory bowel disease: pathogenesis. World J Gastroenterol. 2014;20(1):91-99. doi:10.3748/wjg.v20.i1.91

  2. Coates LC, FitzGerald O, Helliwell PS, Paul C. Psoriasis, psoriatic arthritis, and rheumatoid arthritis: Is all inflammation the same?. Semin Arthritis Rheum. 2016;46(3):291-304. doi:10.1016/j.semarthrit.2016.05.012

  3. Clemente JC, Manasson J, Scher JU. The role of the gut microbiome in systemic inflammatory disease. BMJ. 2018;360:j5145. Published 2018 Jan 8. doi:10.1136/bmj.j5145

  4. Carrizales-Sepúlveda EF, Ordaz-Farías A, Vera-Pineda R, Flores-Ramírez R. Periodontal Disease, Systemic Inflammation and the Risk of Cardiovascular Disease. Heart Lung Circ. 2018;27(11):1327-1334. doi:10.1016/j.hlc.2018.05.102

  5. Sartor, R. B. (2006). Mechanisms of disease: Pathogenesis of crohn’s disease and ulcerative colitis. Nature Clinical Practice Gastroenterology & Hepatology, 3(7), 390–407. https://doi.org/10.1038/ncpgasthep0528

  6. Shah PK, Lecis D. Inflammation in atherosclerotic cardiovascular disease. F1000Res. 2019;8:F1000 Faculty Rev-1402. Published 2019 Aug 9. doi:10.12688/f1000research.18901.1

  7. Whalen KA, McCullough ML, Flanders WD, Hartman TJ, Judd S, Bostick RM. Paleolithic and Mediterranean Diet Pattern Scores Are Inversely Associated with Biomarkers of Inflammation and Oxidative Balance in Adults. J Nutr. 2016;146(6):1217-1226. doi:10.3945/jn.115.224048

  8. Olendzki BC, Silverstein TD, Persuitte GM, Ma Y, Baldwin KR, Cave D. An anti-inflammatory diet as treatment for inflammatory bowel disease: a case series report. Nutr J. 2014;13:5. Published 2014 Jan 16. doi:10.1186/1475-2891-13-5

  9. Mathuria, A., Chaudhary, A., Sharma, H., & Mani, I. (2024). Multi-omics in gut microbiome. Multi-Omics Analysis of the Human Microbiome, 181–213. https://doi.org/10.1007/978-981-97-1844-3_9

  10. Lindeberg, S., Jönsson, T., Granfeldt, Y., Borgstrand, E., Soffman, J., Sjöström, K., & Ahrén, B. (2007). A Palaeolithic diet improves glucose tolerance more than a Mediterranean-like diet in individuals with ischaemic heart disease. Diabetologia, 50(9), 1795–1807. https://doi.org/10.1007/s00125-007-0716-y

  11. Frassetto, L. A., Schloetter, M., Mietus-Synder, M., Morris, R. C., & Sebastian, A. (2009). Metabolic and physiologic improvements from consuming a paleolithic, hunter-gatherer type diet. European Journal of Clinical Nutrition, 63(8), 947–955. https://doi.org/10.1038/ejcn.2009.4

  12. Masharani U, Sherchan P, Schloetter M, et al. Metabolic and physiologic effects from consuming a hunter-gatherer (Paleolithic)-type diet in type 2 diabetes. Eur J Clin Nutr. 2015;69(8):944-948. doi:10.1038/ejcn.2015.39

  13. Jönsson T, Granfeldt Y, Ahrén B, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol. 2009;8:35. Published 2009 Jul 16. doi:10.1186/1475-2840-8-35

  14. Biesiekierski, J. R., Muir, J. G., & Gibson, P. R. (2013). Is gluten a cause of gastrointestinal symptoms in people without celiac disease? Current Allergy and Asthma Reports, 13(6), 631–638. https://doi.org/10.1007/s11882-013-0386-4

  15. Manheimer EW, van Zuuren EJ, Fedorowicz Z, Pijl H. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr. 2015;102(4):922-932. doi:10.3945/ajcn.115.113613

  16. Pitt CE. Cutting through the Paleo hype: The evidence for the Palaeolithic diet. Aust Fam Physician. 2016;45(1):35-38.

  17. de Menezes EVA, Sampaio HAC, Carioca AAF, et al. Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis. Nutr J. 2019;18(1):41. Published 2019 Jul 23. doi:10.1186/s12937-019-0457-z

  18. Masharani, U., Sherchan, P., Schloetter, M., Stratford, S., Xiao, A., Sebastian, A., Nolte Kennedy, M., & Frassetto, L. (2015). Metabolic and physiologic effects from consuming a hunter-gatherer (paleolithic)-type diet in type 2 diabetes. European Journal of Clinical Nutrition, 69(8), 944–948. https://doi.org/10.1038/ejcn.2015.39

  19. Lupp C, Robertson ML, Wickham ME, et al. Host-mediated inflammation disrupts the intestinal microbiota and promotes the overgrowth of Enterobacteriaceae. Cell Host Microbe. 2007;2(2):119-129. doi:10.1016/j.chom.2007.06.010

  20. Nistal E, Caminero A, Herrán AR, et al. Differences of small intestinal bacteria populations in adults and children with/without celiac disease: effect of age, gluten diet, and disease. Inflamm Bowel Dis. 2012;18(4):649-656. doi:10.1002/ibd.21830

  21. Morariu, I.-D., Avasilcai, L., Vieriu, M., Lupu, V. V., Morariu, B.-A., Lupu, A., Morariu, P.-C., Pop, O.-L., Starcea, I. M., & Trandafir, L. (2023). Effects of a low-FODMAP diet on irritable bowel syndrome in both children and adults—a narrative review. Nutrients, 15(10), 2295. https://doi.org/10.3390/nu15102295

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