The Paleo Diet Food Type Include Exclude Key Rules

The Paleo Diet Food Type Include Exclude Key Rules ...... Fruit Any fresh fruit is allowed. It is wise to eat fruit away from main meals on an empty Small portions of dried fruit only stomach & in small portions. as high G.I. Avocado ...... Vegetables Vegetable consumption is Potatoes, Plantains, Swede, Sweet Small amounts of dried vegetables may be included, but they must be emphasized. Potatoes, Taro, Yams. free of artificial additives, sugars and preservatives. Most fresh & frozen (no Vegetables packaged with additives) vegetables are added sugar, preservatives or other Some liberal versions allow for the inclusion of sweet potato allowed. additives. and other tubers. Canned vegetables...... Dairy Protein On a strict Paleo Diet no dairy Ghee Some less restrictive versions of the Paleo Diet allow fermented dairy, is allowed. Raw Butter (organic), Cheeses, ghee and butter only. Buttermilk, Cream, Chocolate, Dried milk solids, Milk (all) Commercial yoghurts & ice creams Sour cream Margarine (any type) Whey (powder or liquid) ...... Animal Protein Fresh Fish & Shellfish (fresh or Processed Meats: Sausages, The quality of protein is critical. Select organic, free range eggs & frozen & sulfite & preservative salami, hotdogs, luncheon meats, chicken free) cold cuts Pastured beef Beef Smoked meats & fish products Limit quantity – small portions (20% of meal) Buffalo/Bison Bacon & ham Fresh, wild caught low mercury content seafood (e.g. Salmon, Halibut) Chicken & Turkey (fresh & organic) (Processed meats contain starch, where possible whey powder/lactose & sucrose). Fresh Eggs (organic, free range) (Homemade Mayonnaise)

Copyright VictusHealth.com Food Type Include Exclude Key Rules ...... Milk Substitutes Almond Milk and other pure nut No rice or soy milks milks Coconut water, milk, cream & butter ...... Legumes & Pulses Green/String beans Alfalfa, Peanuts, Carob, Beans The high lectin content of legumes is the main reason for avoidance (green/string beans are the only ex- as lectins promote leaky gut. Legumes are also considered to be too ception), Mung bean sprouts, Peas, difficult to digest, as well as providing food for pathogenic gut Lentils, All legume flours, bacteria/ fermentation.) Soy beans & products e.g. Quorn, Tofu, Tempeh ...... Grains NO GRAINS ARE ALLOWED All products made from wheat, Grain-like seeds such as Amaranth, Buckwheat, Chia seeds, In its strictest version the diet also oats, spelt, barley, rye & Psyllium Husks & Quinoa may be allowed on more liberal versions of excludes grain-like seeds such as derivatives are excluded, as are the Paleo Diet. Amaranth, Buckwheat, corn, teff, and sorghum, rice & Chia seeds, Psyllium Husks & derivatives Quinoa ...... Nuts & Seeds Almonds, Brazil Nuts, Cashews, Peanuts (peanuts are really a leg- Nuts should ideally be activated to remove anti-nutrient content Chestnuts, Hazelnuts (filberts), ume not a nut) (activated=soaked and dehydrated). Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Sesame seeds, Sunflower seeds, Walnuts

...... Herbs & Spices Herbs: Fresh or dried without Mixed spices Select commercial herbs & spices carefully as they often contain additives Mixed herbs anti-caking agents & other additives including gluten. Spices: Single, pure without any Tamarind additives

Copyright VictusHealth.com Food Type Include Exclude Key Rules ...... Beverages Coffee (organic, freshly ground), Coffee (instant) Different versions of the Paleo Diet allow for moderate consumption Filtered Water, Decaffeinated Products of wine & beer but not other alcohols, Some versions suggest that it is Herbal Tea, Milk best to avoid all alcohol. Tea made from hot water & soaked Commercial concentrated fruit & ginger, vegetable juices Raw organic apple cider vinegar, Sodas (softdrinks) Sauerkraut Juice, Tea (black) Coconut Kefir

...... Fats & Oils (Edit the following list Refined, deodorized oils e.g. Canola Loren Cordein’s version of the Paleo Diet is a low fat version. Other according to individual oil, Corn oil, Peanut oil, versions of Paleo allow for higher quantities of good tolerances & according to Safflower oil, Sunflower oil, quality fats and oils including tallow, lard & other animal fats. advice from a clinician) Soy oil Coconut oil (cold pressed, Cooking oils with additives (e.g. organic, virgin) antioxidants, etc.): Margarine For salads(unheated, cold pressed): Evening primrose, Bor- age, Pumpkin Seed, Pine nut oil Avocado Flaxseed/Golden Linseed Oil Olive (recommended)

...... Sea Vegetables/ Agar, Arame, Dulse, Hijike, Kelp, Seaweed Kombu, Nori, Sea Palm, Wakame ...... Ferments Coconut Kefir Miso, Tofu, Tempeh, Soy Sauce, Sauerkraut Tamari Milk Kefir Raw organic apple cider vinegar Kimchi Kombucha

Copyright VictusHealth.com Food Type Include Exclude Key Rules ...... Sweeteners Fruit sugar Agave, Aspartame, Barley malt, Honey and organic maple syrup is allowed on some versions of the Juiced orange, lemons, limes Cane sugar, Corn syrup, Paleo Diet but is not on Loren Cordein’s version. Dextrose, Erythritol, Glucose (pow- dered or syrup) Granulated fructose, Honey, High Fructose Corn Syrup Inositol, Maltitol, Mannitol Maple Syrup, Molasses Nutri-sweet, Rice Malt Syrup Saccharine, Sorbital, Splenda Stevia, Treacle, Xylitol ...... Yeasts Ferments listed on the allowed list Aged meats on this table. Bakers Yeast Mushrooms Anchovies, Capers, Olives, Commercial condiments Dried fruit Peanuts & products Tea (black) ...... Cooking/Baking Agar agar Arrowroot, Baking Powder, Cacao & Carob are allowed on some versions but not others. Aids Alcohol-free flavouring extracts Carrageenan, Citric Acid, Baking Soda/Bicarbonate of Soda Chocolate, Cocoa, Corn Starch, Maltodextrin is a very short chain of glucose molecules. (aluminum free) Cream of Tartar, Maltodextrin*, Derived from starch, it feeds pathogenic bacteria. Coconut (shredded, desiccated, Pectin, Sago, Starch, Tapioca Starch, ground/flour) Guar Gum, Xanthan Gum Fresh young coconut meat Cranberry juice concentrate (pure) Pure Vanilla powder

...... Other Young green coconut water for Artificial additives & sweeteners fermenting kefir Hydrolyzed Protein Sea Salt Himalayan Pink Salt Fermented Spirilina

Copyright VictusHealth.com Food Type Include Exclude Key Rules ...... Condiments Apple Cider Vinegar Commercial refined vinegar, Braggs Amino Acids Soup bases/bouillon cubes Commercial Ketchup/Tomato sauce Canned tomatoes Tomato paste