What are paleo ingredients? A complete guide

January 3, 2026 •

3 min read

According to a 2015 systematic review published in the American Journal of Clinical Nutrition, paleolithic nutrition has been shown to produce greater short-term benefits than standard nutrition guidelines, such as greater weight loss and decreased blood pressure. So, what are paleo ingredients, and how can they improve your health?

Quick Summary

The paleo diet focuses on consuming whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds. It excludes grains, legumes, dairy, and processed foods, mimicking a hunter-gatherer's diet for potentially improved health markers.

Key Points

Core Principle: The paleo diet is based on eating whole, unprocessed foods like our hunter-gatherer ancestors, avoiding modern processed items, grains, legumes, and dairy.
Allowed Ingredients: Paleo ingredients include lean meats, fish, fresh fruits, vegetables, nuts, seeds, and healthy fats like olive oil and avocado oil.
Restricted Foods: Grains (wheat, rice), legumes (beans, peanuts), dairy products, refined sugars, and processed foods are typically excluded from the paleo diet.
Potential Benefits: Focusing on paleo ingredients may aid in weight management, improve blood sugar control, and lower cardiovascular risk factors by eliminating processed junk food.
Nutritional Concerns: Removing entire food groups can lead to deficiencies in important nutrients like calcium, vitamin D, and fiber if not properly managed.
Start Simple: Begin by replacing processed foods with whole-food alternatives and prioritizing nutrient-dense vegetables and lean proteins in your meals.

The paleo diet is based on the idea that modern diets, rich in processed foods, grains, and dairy, are incompatible with human genetics that evolved during the Paleolithic era. By consuming foods our ancestors would have hunted and gathered, the diet aims to prevent chronic diseases. Understanding what are paleo ingredients is key to following this approach.

Paleo ingredients: The core principles

The paleo diet emphasizes whole, unprocessed, nutrient-dense foods, avoiding those introduced by agriculture. Key principles include focusing on foods in their natural state, prioritizing nutrient-rich options, eliminating processed foods with added sugars and refined ingredients, and including lean proteins.

What to eat: A guide to paleo-friendly ingredients

A paleo lifestyle incorporates a variety of whole foods. Here is a breakdown of allowed ingredients:

Meats and poultry

Lean, high-quality proteins are fundamental. Grass-fed, pasture-raised options are preferred.

Beef (grass-fed)
Pork
Lamb
Chicken
Turkey
Game meat (venison, bison)

Fish and seafood

Wild-caught fish is encouraged for omega-3 fatty acids.

Salmon
Mackerel
Trout
Sardines
Tuna
Shellfish (shrimp, mussels, clams)

Fruits and vegetables

All fruits and vegetables are generally included, providing essential nutrients and fiber. Focus on non-starchy vegetables and moderate fruit intake due to sugar content.

Vegetables: Broccoli, spinach, kale, cauliflower, bell peppers, asparagus, onions, carrots, zucchini, sweet potatoes.
Fruits: Berries, apples, peaches, pears, cherries, avocados.

Nuts and seeds

These offer healthy fats, fiber, and protein but are calorie-dense.

Nuts: Almonds, walnuts, cashews, macadamia nuts, Brazil nuts.
Seeds: Pumpkin seeds, sunflower seeds, chia seeds, flax seeds.

Healthy fats and oils

Essential for energy and brain health.

Olive oil
Avocado oil
Coconut oil
Ghee (some versions allow it)
Nut butters (made only from paleo nuts)

What to avoid: The non-paleo ingredients

Several food groups are excluded based on the premise that they were not part of our ancestors' diet.

Grains and cereals

All grains, including wheat, rice, corn, oats, and barley, are excluded.

Legumes

Beans, lentils, chickpeas, and peanuts are restricted.

Dairy products

Most dairy is excluded, though ghee is sometimes permitted.

Processed foods and refined sugars

Foods with added sugar, high-fructose corn syrup, or refined flour are avoided.

Salt and refined oils

Added salt and vegetable oils like canola and soybean oil are generally not included.

Paleo vs. Modern Diet: A comparison

Here's a comparison of typical ingredients in modern and paleo diets.


Food Category	Modern Diet (Often Included)	Paleo Diet (Included)
Protein	Grain-fed beef, processed meats, fast food	Grass-fed beef, wild-caught fish, free-range poultry, game meat
Carbohydrates	Bread, pasta, cereal, white potatoes, rice	Sweet potatoes, root vegetables, fruits
Dairy	Milk, cheese, yogurt, butter	None, though some allow ghee; alternatives from nuts
Legumes	Beans, lentils, chickpeas, peanuts	Excluded
Fats	Canola oil, soybean oil, trans fats	Olive oil, avocado oil, nuts, seeds
Processed Items	Packaged snacks, candy, sugary drinks	None

Benefits and considerations of paleo ingredients

Following a paleo diet by focusing on whole foods can offer benefits like improved weight management, blood sugar control, and heart health by reducing processed food intake. However, eliminating grains, legumes, and dairy can lead to potential deficiencies in fiber, calcium, and vitamin D without careful planning. The cost of some paleo-friendly foods can also be higher. Consulting a healthcare professional is recommended.

Conclusion

Understanding what are paleo ingredients is essential for those interested in this dietary pattern. By prioritizing lean proteins, diverse vegetables and fruits, and healthy fats while excluding processed items, grains, legumes, and dairy, the paleo diet offers a framework for clean eating with potential health benefits. Awareness of potential nutritional gaps is important. The core principle of focusing on whole, unprocessed foods remains valuable, regardless of strict adherence to the paleo diet.

Get started with paleo-friendly ingredients today

Begin exploring the paleo lifestyle by trying simple, whole-food recipes. You can substitute grains with options like cauliflower rice or use almond and coconut flour for baking. This guide to healthy paleo recipes offers delicious and compliant meal ideas. Adopting an ancestral approach can lead to a healthier way of eating.

Simple list of paleo-friendly ingredients

Proteins: Grass-fed beef, chicken, wild-caught salmon, eggs.
Vegetables: Broccoli, spinach, sweet potatoes, bell peppers, asparagus.
Fruits: Berries, apples, avocados.
Nuts & Seeds: Almonds, walnuts, chia seeds.
Fats: Olive oil, coconut oil, avocado oil.

Frequently Asked Questions

The basic idea of the paleo diet is to eat foods similar to what humans ate during the Paleolithic era, focusing on lean meats, fish, fruits, vegetables, nuts, and seeds while excluding modern foods like grains, legumes, and dairy.

Grains are not included because they were introduced to the human diet after the agricultural revolution, and paleo advocates argue that human genetics have not fully adapted to them.

Yes, sweet potatoes are considered a paleo-friendly ingredient. They are a root vegetable and a nutrient-dense source of carbohydrates, unlike more starchy, modern vegetables.

No, legumes are generally not allowed on the paleo diet. This includes beans, lentils, chickpeas, and peanuts, due to their presence of lectins and phytates.

Paleo-friendly oils include olive oil, avocado oil, and coconut oil. Refined vegetable oils like canola and soybean oil are typically avoided.

Yes, honey is considered a paleo ingredient, but it should be consumed in moderation. As a natural sweetener, it would have been available to early humans.

The paleo diet is naturally gluten-free because it excludes all grains, including those that contain gluten. However, a gluten-free diet is not necessarily paleo, as it may include grains like rice or other non-paleo ingredients.

Some potential risks include deficiencies in calcium, vitamin D, and fiber due to the exclusion of dairy, grains, and legumes. It is important to ensure a balanced intake of nutrients from approved food sources.