Can you eat cheese or yogurt on paleo? An in-depth guide to dairy on an ancestral diet

October 19, 2025 •

4 min read

A study from the University of California, Davis, points out that a strict interpretation of the Paleo diet excludes dairy, yet this remains one of the most debated topics among followers. So, can you eat cheese or yogurt on paleo? The definitive answer depends on your personal interpretation of the diet and your body’s unique tolerance to dairy products.

Quick Summary

The Paleo diet's stance on dairy is nuanced; traditional rules exclude cheese and yogurt due to their post-agricultural origins, while more flexible approaches permit high-quality, fermented dairy. Individual health goals and personal tolerance dictate whether these foods are compatible with an ancestral lifestyle.

Key Points

Strict Paleo Excludes Dairy: Based on historical accuracy, the strictest form of the Paleo diet prohibits all dairy, including cheese and yogurt, as they were not consumed during the Paleolithic era.
Flexible Interpretations Exist: Some modern followers adopt a more flexible approach (sometimes called 'Primal') that permits high-quality dairy, especially if it's well-tolerated.
Lactose and Casein are Primary Concerns: The main arguments against dairy are based on potential intolerances to lactose (milk sugar) and the protein casein, which can cause digestive issues and inflammation.
Fermented Dairy is Often Preferred: For those including dairy, fermented products like unsweetened, grass-fed yogurt and kefir are considered better options because fermentation reduces lactose and adds probiotics.
High-Quality Dairy Matters: Choosing organic, grass-fed, and full-fat dairy is recommended in flexible Paleo to avoid hormones and additives found in conventional products.
Excellent Dairy Alternatives are Available: For strict adherents or those with intolerances, great Paleo-friendly substitutes exist, such as coconut or nut-based yogurts and cashew 'cheeses'.

Understanding the Paleo Stance on Dairy

The Paleo diet, or "Caveman Diet," is rooted in the eating patterns of our hunter-gatherer ancestors from the Paleolithic era, which ended approximately 10,000 years ago with the rise of agriculture. Since Paleolithic humans did not domesticate animals for milk, proponents of a strict Paleo diet argue against consuming any dairy, including cheese and yogurt.

The Logic Behind Excluding Dairy

The Paleo reasoning for avoiding dairy rests on several factors, including historical context and potential health concerns associated with modern dairy products.

Evolutionary Mismatch: The core principle is that human genetics have not had enough time to fully adapt to a diet including dairy. Proponents suggest our bodies are best suited for the foods our ancestors consumed.
Lactose Intolerance: A significant portion of the global population is lactose intolerant, meaning they lack the enzyme lactase to properly digest the sugar in milk, which can lead to bloating, gas, and digestive discomfort.
Casein and Inflammatory Potential: Another concern is casein, a protein found in milk, particularly the A1 variety common in modern cow's milk, which can trigger inflammatory responses in sensitive individuals.
Hormones and Additives: Modern dairy farming practices often involve hormones and antibiotics, which strict Paleo followers aim to avoid by consuming only whole, unprocessed foods.

The Flexible 'Primal' or 'Paleo 2.0' Approach

Not all Paleo dieters follow the strictest interpretation. Some adopt a more flexible approach, often referred to as a Primal or "Paleo 2.0" diet, which allows for the reintroduction of certain dairy products. The rationale is that if an individual tolerates dairy well, and the dairy is of high quality, it can provide valuable nutrients that might be harder to get from other sources.

Types of Dairy Often Accepted in Flexible Paleo

For those who choose to include dairy, the quality and type of product are paramount. Focus is placed on minimally processed, nutrient-dense options from healthy animals.

Grass-Fed Butter and Ghee: Clarified butter (ghee) is often considered the most acceptable dairy product because the milk solids, which contain casein and lactose, are removed during the clarification process. Grass-fed butter is also sometimes allowed, valued for its higher omega-3 fatty acid content.
Fermented Dairy (Yogurt and Kefir): These products undergo fermentation, where beneficial bacteria consume much of the lactose. This makes them easier to digest for some people and adds probiotics to support a healthy gut microbiome. Choosing full-fat, unsweetened versions from grass-fed sources is key.
Aged Cheeses: Like fermented yogurt, aged cheeses have been left to ferment for longer periods, significantly reducing their lactose content and making them potentially more tolerable.

Paleo Alternatives to Cheese and Yogurt

For those following a strict Paleo path or who are dairy-intolerant, there are plenty of satisfying, dairy-free alternatives.

Paleo Alternatives for Yogurt

Coconut Yogurt: Made from fermented coconut milk, this is a popular and creamy alternative. Ensure it is unsweetened and contains active cultures for probiotic benefits.
Almond or Cashew Yogurt: These nut-based yogurts offer a smooth texture. While typically lower in protein than dairy yogurt, they provide healthy fats and can be fortified with probiotics.
Fermented Fruits/Vegetables: For a probiotic boost, fermented foods like sauerkraut or kimchi can be excellent Paleo additions.

Paleo Alternatives for Cheese

Nutritional Yeast: This provides a nutty, cheesy flavor that is excellent for sprinkling on vegetables or making sauces. It is also a good source of B vitamins.
Cashew-Based Cheeses: Soaked cashews can be blended with spices and other ingredients to create creamy, savory cheese substitutes, from soft spreads to hard, sliceable varieties.
Avocado: While not a direct cheese substitute, its creamy texture can be used in many contexts, like spreading on vegetables or using as a binder in salads.

A Comparison of Paleo Approaches to Dairy


Feature	Strict Paleo	Flexible Paleo (Primal/Paleo 2.0)
Stance on Dairy	Excludes all dairy due to its post-agricultural history.	Allows for high-quality, tolerated dairy products.
Reasoning	Evolutionary mismatch, potential for inflammation and digestive issues.	Emphasizes personal tolerance and nutrient density over strict adherence to historical precedent.
Cheese	Prohibited.	Aged and grass-fed cheeses may be permitted in moderation.
Yogurt	Prohibited.	Fermented, unsweetened, and grass-fed varieties may be permitted.
Butter/Ghee	Ghee is often permitted; butter is prohibited.	High-quality, grass-fed butter and ghee are often encouraged.
Alternatives	Relies on dairy-free substitutes like nut-based yogurts and cheeses.	Can incorporate both dairy and non-dairy options based on preference and tolerance.

Making the Decision for Your Paleo Journey

Whether to include cheese and yogurt on a Paleo diet is a personal decision that requires self-experimentation. The most effective approach for many is to follow an elimination diet, excluding all dairy for at least 30 days to observe any changes in health or digestion. After this period, slowly reintroduce small amounts of high-quality dairy to test for tolerance and monitor any adverse reactions. This personalized approach allows you to determine what works best for your body, aligning with the Paleo emphasis on listening to your body’s signals over dogmatic rules. Ultimately, the focus should remain on consuming nutrient-dense, whole foods while avoiding those that cause you issues.

Conclusion

The short answer to whether you can eat cheese or yogurt on paleo is: it’s complicated, and it's up to you. While a strict, purist version of the diet forbids all dairy, modern interpretations offer more flexibility, particularly for high-quality, fermented products. Ultimately, individual tolerance and personal health goals should guide your decision. By experimenting and listening to your body, you can determine if a strictly dairy-free approach or a more liberal one is the best path for your ancestral health journey.

Frequently Asked Questions

A strict Paleo diet excludes dairy because our hunter-gatherer ancestors did not have access to milk from domesticated animals, and it was not a part of the human diet until the agricultural revolution.

While not part of a strict Paleo diet, some more flexible interpretations allow for high-quality, grass-fed, and fermented dairy products. Aged cheeses and fermented yogurts, which are lower in lactose, are often considered more acceptable.

Yes, fermented dairy like yogurt and kefir can introduce beneficial probiotics to the gut microbiome. The fermentation process also consumes much of the lactose, potentially reducing digestive issues.

Excellent Paleo-friendly alternatives include unsweetened coconut yogurt, almond or cashew-based yogurts, and other fermented foods like sauerkraut for a probiotic boost.

Paleo alternatives for cheese include nutritional yeast for a cheesy flavor, cashew-based 'cheeses', or using avocado for a creamy texture in various dishes.

Ghee is widely considered an acceptable exception on many Paleo diets because the milk solids containing lactose and casein are removed during clarification, leaving behind a pure, healthy fat.

The best way to test your tolerance is through an elimination and reintroduction process. Remove all dairy for at least 30 days, then slowly add back small amounts of high-quality dairy to observe how your body reacts.