What Can You Drink on a Paleo Diet?

October 28, 2025 •

4 min read

According to research published by the National Institutes of Health, adhering to a paleo diet significantly reduces the intake of processed sugars, which often hide in beverages. Staying properly hydrated and choosing the right drinks is crucial for success, so what can you drink on a paleo diet to keep things interesting? The answer extends far beyond plain water, incorporating a variety of flavorful and nutrient-rich options.

Quick Summary

A paleo diet allows for a wide array of beverages beyond water, including herbal teas, black coffee, coconut water, and kombucha. Homemade smoothies and bone broth are also excellent choices, while drinks with added sugar, dairy, and grains should be avoided. The key is to prioritize whole, unprocessed ingredients for proper hydration.

Key Points

Water is the Foundation: Plain or infused filtered water is the most important paleo beverage for hydration.
Moderate Coffee and Tea: Black coffee and unsweetened teas are acceptable in moderation, but avoid dairy and sugar.
Embrace Homemade: Prepare your own nut milks, infused waters, and electrolyte drinks to control ingredients and avoid additives.
Consider Kombucha: This fermented drink is paleo-friendly for gut health, but choose low-sugar varieties or make your own.
Avoid Sugary and Dairy Drinks: Steer clear of soda, sugary juices, processed sports drinks, and dairy-based beverages.
Bone Broth for Nutrients: Bone broth is a mineral-rich option that supports gut and joint health.
Alcohol in Moderation: Some alcohols like wine or certain spirits are occasionally acceptable, but most grain-based alcohol is out.

Your Go-To Beverages on a Paleo Diet

The foundation of any healthy diet, including paleo, is proper hydration. While water is always the best choice, a number of other paleo-approved drinks can add variety and flavor to your routine without compromising your health goals. These options range from simple staples to more complex, nourishing concoctions that provide additional health benefits.

Water: The Ultimate Paleo Beverage

Water is the purest and most essential drink on the paleo diet. Aim for pure, filtered water throughout the day to support overall hydration, digestion, and bodily functions. If you find plain water boring, infuse it with fresh fruits, vegetables, and herbs. Try adding slices of lemon, lime, cucumber, or sprigs of mint for a refreshing twist. Sparkling water, seltzer, and club soda are also excellent choices, as long as they contain no added sugars, artificial sweeteners, or artificial flavors.

Coffee and Tea: Moderation is Key

For many, coffee and tea are daily staples. On a paleo diet, both are generally acceptable when consumed in moderation and without dairy or refined sugar. A simple black coffee or espresso is fine. For creamy lattes, use paleo-friendly alternatives like unsweetened coconut milk or almond milk.

Herbal tea is another fantastic option, as it is made by infusing natural ingredients like flowers, roots, and spices in water. Popular choices include peppermint, chamomile, and ginger tea. When choosing commercial teas, always read the labels to ensure they contain no non-paleo flavorings or additives. Matcha tea is also approved and is rich in antioxidants.

Coconut Water and Bone Broth

Coconut water is a natural source of electrolytes, including potassium, sodium, and magnesium, making it an excellent post-workout recovery drink. It does contain natural sugars, so consume it in moderation and look for unsweetened brands. Bone broth, another paleo favorite, is rich in minerals and amino acids that support gut health and joint function. You can make your own or purchase high-quality, pre-made versions.

Fermented Drinks: Kombucha

Kombucha, a fermented tea, is a popular paleo drink known for its gut health benefits due to its probiotic content. However, it's crucial to be mindful of sugar content, as some commercial brands add significant amounts of sugar. Choose low-sugar varieties or consider brewing your own at home to control the ingredients and fermentation process.

A Comparison of Paleo-Friendly Beverages


Beverage	Paleo Compatibility	Key Benefits	Notes on Consumption
Water	Fully Compatible	Essential for hydration, detox, and digestion.	Infuse with fruit or herbs for flavor.
Black Coffee/Espresso	Compatible (in moderation)	Provides caffeine for energy and is rich in antioxidants.	Avoid dairy creamers and sugar.
Herbal Tea	Fully Compatible	Caffeine-free, calming effects, and supports digestion.	Check ingredients for additives.
Green/Matcha Tea	Compatible (in moderation)	High in antioxidants and offers a steady energy boost.	Contains caffeine; choose high-quality brands.
Coconut Water	Compatible (in moderation)	Excellent source of electrolytes for post-exercise.	Contains natural sugars; check for added sugar.
Bone Broth	Fully Compatible	Rich in minerals and supports gut and joint health.	Choose organic, grass-fed options or make at home.
Kombucha	Compatible (in moderation)	Probiotics for gut health and supports digestion.	High in sugar; select low-sugar options.
Smoothies	Compatible	Customizable nutrient-rich drinks.	Use whole fruits and vegetables, not just juice.

Making Your Own Paleo Beverages

Creating your own drinks is the best way to ensure they are 100% paleo-friendly. This allows you to control the ingredients, avoid unwanted additives, and customize the flavors to your liking.

DIY Flavored Water

Instead of buying artificially flavored beverages, create your own at home. Fill a pitcher with filtered water and add your desired ingredients. Some tasty combinations include:

Cucumber and Mint: A classic, refreshing combination.
Lemon and Ginger: A zesty, detoxifying blend.
Strawberry and Basil: A subtly sweet and herbal mix.

Homemade Electrolyte Drinks

Replenish lost minerals after an intense workout with a homemade electrolyte drink. A simple recipe can include coconut water mixed with a pinch of sea salt and a squeeze of fresh lime juice. You can also blend fruit like bananas or avocado into smoothies for a potassium and magnesium boost.

Nut Milk Alternatives

While many store-bought nut milks contain stabilizers and sweeteners, making your own at home is simple. Soak nuts like almonds or cashews overnight, blend with filtered water, and strain the mixture. This yields a pure, creamy milk alternative for coffee or smoothies.

What Drinks to Avoid on a Paleo Diet

Just as important as knowing what you can drink is knowing what to avoid. The following beverages contain ingredients that are not compatible with the paleo philosophy of consuming whole, unprocessed foods:

Sugary Sodas and Juices: These are high in refined sugar and offer little to no nutritional value. Even 100% fruit juice, without added sugar, is often stripped of fiber during processing, leading to a sugar spike.
Dairy-Based Drinks: Regular cow's milk and dairy creamers are off the table for strict paleo adherents. They come from a non-paleolithic food source and can cause digestive issues for many.
Alcoholic Beverages (with exceptions): Most beer and grain-based spirits are not paleo-friendly. Some more moderate paleo advocates may allow for occasional, high-quality wine or specific distilled spirits like tequila from 100% agave.
Processed Sports Drinks: Commercial sports drinks are typically packed with artificial colors, sweeteners, and processed sugars that are counter to the paleo ethos.

Conclusion

For those wondering what can you drink on a paleo diet, the options are plentiful and flavorful. By focusing on simple, whole-food-based beverages like water, herbal teas, black coffee, and homemade options like smoothies and bone broth, you can stay hydrated and energized without compromising your dietary principles. Avoiding sugary sodas, dairy, and most alcohols will support your goals of consuming a nutrient-dense, unprocessed diet. With a little creativity, you can enjoy a wide variety of delicious and healthy drinks that perfectly align with a paleo lifestyle.

Optional Outbound Link

For more detailed information on the scientific basis and research behind the paleo diet, visit the NCBI Bookshelf page on the Paleolithic Diet.

Frequently Asked Questions

Yes, black coffee is generally acceptable in moderation on a paleo diet. However, you should avoid adding dairy creamers and refined sugars. Use paleo-friendly alternatives like unsweetened coconut or almond milk if you prefer a creamy texture.

No, diet sodas and most commercial energy drinks are not paleo. They contain artificial sweeteners, colors, and other processed ingredients that are not compliant with the diet's principles.

Coconut water is a great paleo option for rehydration, particularly after exercise, as it contains natural electrolytes. However, it also has natural sugars, so it should be consumed in moderation, and you should choose a brand with no added sugars.

Concentrated fruit juices are generally not recommended on a paleo diet because they are high in sugar and lack the fiber of whole fruit. A better option is to consume homemade smoothies that include the whole fruit and its pulp.

For a paleo-friendly alternative to dairy milk, you can use unsweetened coconut milk or homemade nut milks like almond or cashew milk. Some people also enjoy using coconut cream for a richer texture.

Most paleo guidelines advise against alcohol, especially grain-based varieties like beer. However, some followers may occasionally have moderate amounts of wine or specific spirits like 100% agave tequila. It's best to consume alcohol sparingly.

Kombucha is considered paleo-friendly due to its probiotics, which are beneficial for gut health. When choosing a commercial brand, check for high sugar content. Making your own kombucha is the best way to control the sugar and ingredients.