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The Unexpected Flaw of the Paleo Diet Philosophy
By Eirik Garnas www.OrganicFitness.com
Are we returning to our ancient ancestors way of eating? Internet search trends and the
enormous traction the caveman diet has gained over the last decade (especially the last
couple of years) might suggest so. The paleo diet was the most googled diet of 2013, and
many strength trainees, athletes, fitness enthusiasts, and even housewives and folks
who previously werent especially interested in nutrition and health now swear by the
paleo diet as a way to build a strong, fit, and healthy body.
However, not everyone has jumped on the bandwagon; with the amount of mainstream
attention and popularity of the paleo diet, criticism and controversy are also inevitable.
This surge in negative press and articles out to debunk the paleo diet has been especially
apparent over the last couple of months, and it even seems that were heading to a place
where its cool to lash out against the very idea of eating like our hunter-gatherer
ancestors. This criticism probably stems from the fact that the paleo diet goes against
most conventional dietary wisdom, and that most people arent ready to give up grains,
milk, and other common staple foods in the western diet and therefore rather mock the
very idea of eating like our simple-minded prehistoric ancestors.
This is not going to be one of those articles. I see no point in bashing a diet that focuses
on eating nutritious whole foods (often organic, grass-fed, etc.). However, there are some
limitations and flaws of the paleo diet philosophy, and in this article Im going to take a
deeper look at one of the basic premises of the paleo diet; the idea that our genome
hasnt fully adapted to foods introduced after the agricultural revolution (sometimes
characterized as neolithic foods) and that we therefore should eat the foods our
paleolithic ancestors ate if we want to optimize health and gene expression.
Those who cannot learn from history are doomed to repeat it
I think few would disagree that the paleo diet is a very healthy diet. I also dont think
anyone in their right mind would classify the paleo diet as a fad diet, as it in many aspects
could be labelled the default human diet. Im a big fan of using evolution as a guide in all
aspects of life, and I truly believe that we cant really understand human nutrition without
studying the way humans have been eating for millions of years and therein the selective
pressures and natural selection that made the human species what it is today. However,
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this doesnt mean that we have to emulate the diet of our ancient ancestors to be healthy.
It seems that every time someone focuses on evolution, hunter-gatherer diets, etc., the
information is automatically labelled as paleo. However, few people would say that an
economist or engineer who studies the history of their craft believe that we should return
to the old ways of doing things. Its simply a very efficient way of finding out what works
and what doesnt and creating a structure to work upon. Like the italian philosopher
George Santayana once said: Those who cannot learn from history are doomed to
repeat it.
What is the paleo diet, and how is it used in the modern world?
Lets first define what the paleo diet is for those who arent familiar with the concept. The
standard/original paleo diet consists mainly of seafood, grass-fed pasture raised meats,
eggs, vegetables, fruit, fungi, roots, and nuts. While theres some controversy regarding
the consumption of legumes and cereal grains in the paleolithic, its generally accepted
that these foods were not a substantial part of the diet of our prehistoric ancestors, and in
addition to dairy products, potatoes, refined salt, refined sugar, and processed oils, grains
and legumes are therefore excluded from the paleo diet. A couple of other things bear
mentioning to really get a grasp of what the paleo diet is and how its practiced today.
First of all, its well established that there wasnt one universal paleolithic diet. The diet of
both ancient and contemporary hunter-gatherer tribes depended/depend on several
factors such as geographical location, season, climate, etc., and nutrient intake therefore
varied/vary considerably between different tribes. However, its usually well accepted that
legumes, grains, and dairy products are not an important part of the hunter-gatherer diet
(again, some controversy especially related to legumes). Another thing thats especially
important to mention is that the modern approach to the paleo diet has evolved
significantly over the last decade. When the idea of eating like our ancient ancestors first
started gaining some popularity, the basic rule was that all foods introduced after the
agricultural revolution should be avoided, and the paleo diet was exclusively composed of
grass-produced meats, fish/seafood, fresh fruits and vegetables, eggs, nuts, and seeds.
While some paleo advocates still stick to this original/pure diet, most of the big names in
the ancestral health community now look at the paleo diet as a starting place for good
nutrition in the modern world and typically acknowledge that some red wine, grass-fed
dairy, potatoes, and other novel foods can be a part of a healthy diet. These exceptions
include Mark Sisson whos combined the best from both the paleolithic and the modern
world into the primal blueprint, and Chris Kresser who talks about going beyond paleo.
Some paleo authors even claim that their version of the paleo diet is more consistent with
what our prehistoric ancestors ate than the original outline of the paleo diet. This is where
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a lot of the recent paleo diet critiques miss the mark. If we simply look at the paleo diet on
paper it looks unnecessarily restrictive. However, when we start to understand that most
paleo dieters use the hunter-gatherer diet as a template rather than a strict set of rules,
most people begin to accept that basing our diets around the foods weve been eating
throughout most of our evolutionary history is probably not such as bad idea. In the sense
that many of the most popular paleo gurus no longer advocate a pure paleo diet, it could
be argued (criticized?) that the paleo diet is more of a label or ideology/framework at
this point.
The idea behind the paleo diet
The ancestral lifestyle promotes a normal phenotype
Why do some people believe that we would be better off excluding foods that our ancient
ancestors didnt eat? Although we dont have data to really say for sure, its generally
believed that the paleolithic man was healthy and fit and virtually free from the so-called
diseases of civilization. While the average lifespan was shorter than it is today, this
decreased life expectancy is often attributed to the harsh elements our paleo ancestors
faced, warfare, infant mortality, accidental deaths, etc.
Since knowledge about health and life expectancy in the paleolithic is primarily based on
archeological data, its evident that we cant really draw firm conclusions. However,
several studies over the last centuries have unanimously shown that hunter-gatherers
who are unaffected by western lifestyle are extremely healthy and virtually free from
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diseases such as cancer, cardiovascular disease, type-2 diabetes, and obesity (1,2,3).
These healthy populations have widely different diets and lifestyles, but there are also
some common characteristics that contribute to their good health. These include a
moderate-high amount of physical activity (some exceptions), a paleo diet, regular sun
exposure (some exceptions), microbial exposures, and low exposure to pollutants.
So, while diet is only one of the factors that keep these indiginous people so healthy, its
also typically considered the most important one. The basic idea behind the paleo
ideology is that the ancestral environment and lifestyle promote a normal phenotype, and
that the gene-environment mismatch were now facing in the modern industrialized world
is the primary cause of diseases of civilization.
Hunter-gatherers are free from diseases of civilization, and this protection is
largely attributed to their ancestral diets
We havent had enough time to adapt to foods introduced after the
agricultural revolution
While few people with some experience in biology and nutrition are going to disagree with
the basic idea behind evolutionary mismatches and the modern suboptimal phenotype,
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its the paleo diets focus on agriculture that often stirs up a lot of debate. Basically, the
paleo diet builds on the idea that our genome hasnt had enough time to adapt to foods
introduced after the agricultural revolution and that we therefore should eat like our
paleolithic ancestors to optimize health. Its generally accepted that the introduction of
agriculture coincided with a shortening of stature and decline in human health, and its
often believed that these changes were mostly due to the increased consumption of
cereal grains and dairy products. However, while this lends support to the idea that
neolithic foods are inferior to the foods we ate during the paleolithic, it doesnt say that
10,000 years is too little time to adapt to grains, legumes, and dairy. In general, theres a
lot of controversy regarding the human genome and adaptation to new foods. Some
researchers say that 10,000 years is more than enough time, while paleo advocates
argue that 10,000 years is just a drop in the sea compared to the millions of years of
human evolution. Anyways, that is not what i want to talk about in this article. Rather, I
want to highlight the importance of the second genome in our body the human
microbiome and the essential role it plays in the digestion and metabolism of food.
Gut microbes can adapt to break down a wide range of food
ingredients
Thanks to the human microbiome project and other massive research projects around
the world, we now know that trillions of microorganisms from thousands of different
species inhabit the human body and that the total genetic repertoire of these germs is at
least 100-times greater than that of the human host essentially making us only 1%
human from a genetic point of view (4,5). Most of these old friends live in the
gastrointestinal tract, where they help us digest food and provide other essential functions
that stretch far beyond the scope of our own physiological capabilities. While our human
genome is only able to produce the necessary enzymes to break down starch, simple
sugars, and most proteins and fats, the microbiome can adapt to break down a wide
range of food ingredients. While weve learned through epigenetics that we can impact
gene expression, its generally accepted that the human genome changes fairly slowly
over time; which is why some people argue that 10,000 years is not enough time to adapt
to neolithic foods. However, were now learning that the vastly more genetic diverse
microbiome adapts rapidly to changes in diet and lifestyle. Just a single meal has an
impact on the composition of microbes in the gut, and several days on a vastly different
diet than the one you ate before can lead to dramatic shifts in the gut (6,7,8). The
diversity, complexity, and dynamic nature of the microbiome explain why humans can be
99% different in terms of their microbial inhabitants, while its often estimated that were
99% alike in terms of our human genome.
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But why does this matter in terms of genetic adaptation to neolithic foods? Just like
certain genes in our human genome are needed to encode the enzymes needed to break
down starch, maltose, and other nutrients, the microbiome also helps us break down and
metabolize the food we put in our mouth. Just think about the process that goes on in the
fermentation of milk into kefir or cabbage into sauerkraut, where bacteria are able to break
down the carbohydrates in these foods. A similar process goes on in your digestive
system. And this is where it really gets interesting in terms of genetic adaptation to new
foods. While our capabilities to alter the human genome is limited, we can add new
genetic material to the microbiome by introducing new types of bacteria. A well-known
example of this type of adaptation is seen in japanese people who harbor unique genetic
material in their intestinal tract that help them digest seaweed. These genes were
probably acquired through eating bacteria that thrive on seaweed in the open ocean (9).
Differences in gut microbe populations can help explain why some people
tolerate grains better than others
Lactose intolerance can be treated with probiotics
The fact that we can add genetic material to the microbiome explains why symptoms of
lactose intolerance are alleviated following regular consumption of yoghurt or other types
of products that provide lactose-digesting bacteria (10,11,12). Even if these critters arent
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able to colonize the GI tract, they can still transfer genes to bacteria present in the gut
through horizontal gene transfer. See, unlike humans who pass DNA from parents to
offspring, microbes are able to transfer genes in a manner other than traditional
reproduction and in the gut it goes on all the time. Its important to note that this is not an
overnight process as it takes time for lactose-digesting bacteria to get established in the
gut. Its also important to note that one has to consume small amounts of lactose to allow
the bacteria to get a foothold.
Bacteria can degrade gluten and phytic acid
So, you can basically manipulate the microbiome by providing new microbes (and the
genetic material they hold) and/or substrates that microbes feed on. And it doesnt only
apply to lactose. Recent discoveries have shown that some microbes produce enzymes
that degrade gluten (13,14,15) and phytic acid (16) two of the most cited reasons for
avoiding cereal grains. I believe the state of the microbiome largely explain why some
people tolerate some foods (such as grains) just fine, while others dont.
What does this mean in terms of designing a healthy diet?
The westernized microbiome lacks diversity and resilience
Does this mean that we have adapted to grains, milk, and other foods banned from the
paleo diet? Not so fast By now its well accepted that the western lifestyle is a master
manipulator of the microbiome, and there are now thousands of studies showing that
modern hygiene, processed foods, antibiotics, c-sections, etc. perturb the microbial
ecosystems that live in and on our bodies (17,18,19). The westernized microbiome lacks
diversity and resilience and is most likely only a faint imprint of the microbiome of our
prehistoric ancestors. Loss of microbial diversity and dysbiosis (imbalance) have now
been linked to a multitude of diseases and are without a doubt a driving force behind the
increased rates of autoimmune disorders, food sensitivities, and food allergies now seen
in the industrialized world (18,20,21). Especially relevant to this article is the increased
prevalence of grain- and gluten-related disorders, which have been linked to gut dysbiosis
and a loss of microbial old friends.
What this means is that even though some gut microbes are able to break down gluten
and other potentially harmful components found in food, an unhealthy microbiome rid of
diversity in combination with for example a wheat-heavy diet can be a terrible
combination. This can also help explain why some non-westernized people, which have
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never taken antibiotics, eat dirty real food, regularly consume microbe-laden dirt, and
are known to have vastly more diverse microbiomes than westerners, seem to maintain
good health even on grain-based diets, while so many anecdotal reports from people in
the modern world suggest that folks often experience better health when they reduce their
consumption of cereal grains. However, it should also be noted that traditional populations
typically soak, grind, ferment, or use other traditional processing techniques in order to
make cereal grains easier to digest. Part of the reason many people report better
digestive health when they remove grains from their diet is probably because we have
strayed away from these processing techniques in the industrialized world.
Probiotics and prebiotics
Microbiome research is blooming and probiotic supplements specifically designed to
deliver bacteria capable of breaking down various food ingredients in our diet might soon
be available. But do we really need them? In terms of lactose intolerance we already have
the means to treat this with fermented foods and probiotic supplements that contain
bacteria that are able to break down lactose. Some traditionally fermented grain products
probably work in the same way (depending on the bacteria present in the food and the
food ingredients they degrade), but heres the scientific research more scant. Anyways,
its well known that traditionally fermented grains and legumes are low in antinutrients
(one of the key reasons paleo advocates say neolithic foods should be avoided), and
taking the time to properly prepare these foods could therefore be worth the time.
In general, eating more high-quality fermented foods (e.g., sauerkraut, greek yoghurt),
fermentable substrates (e.g., resistant starch, inulin-type fructans), getting dirty once in a
while, and returning to old food practises is a good idea if you want to establish a healthy
microbiome. While only a few types of food ingredients are officially classified as
prebiotics, the fact is that a wide range of compounds in food have prebiotic properties as
as long as you harbour the right types of gut bacteria. For example lactose can be broken
down by lactose-digesting bacteria in the gut if these are present, and byproducts that
benefit the human host are then produced. However, the caveat is that we dont know
enough about the microbiome to accurately say which bugs are good and which are
bad.
Yes, we do know that some species of bacteria such as lactobacillus and bifidobacteria
are probably beneficial to human health, but we have to remember that the gut microbiota
is made up of many hundreds of species of bacteria, many of which we know little about.
Is the gut microbiota that results from a grain-based diet good for us? We dont know at
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this point.
Just because youre able to digest and metabolize a food without trouble
doesnt mean that you should necessarily eat that food
Also, its very important to note that although the microbiome can adapt to break down a
wide range of food ingredients, this doesnt mean that we should necessarily eat a lot of
grains and drink milk. The fact that youre able to digest and metabolize a food without
trouble, doesnt mean that you should necessarily eat that food. There are other legitimate
reasons to decrease the consumption of grains, such as their inferior micronutrient profile
compared to vegetables, fruits, and high-quality animal source foods. I rarely eat cereal
grains or drink milk myself, and I dont believe that a grain-based diet is the way to go for
optimal health. However, I do believe that the paleo diet is unnecessarily restrictive for
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most people and that potatoes, most legumes, cacao, grass-fed fermented dairy
products, wine, and some other foods banned from the caveman diet can be a part of a
healthy diet.
The unexpected role of the second genome
But why did I include the word unexpected in the title of this article? Its certainly not
unexpected in the sense that the human microbiome is uncharted territory in the paleo
community; on the contrary, many paleo authors have been at the forefront in terms of
highlighting the importance of the critters that live in and on us, and resistant starch, soil-
based probiotics, and fermented foods are especially popular in the ancestral health
community. Its unexpected in the sense that its only in the last decade and especially
in the last couple of years and months that weve started to understand that the gut
microbiomes role in digestion and metabolism stretch far beyond the breakdown of non-
starch polysaccharides. Its not many years ago that all the focus was on the human
genome in terms of genetic adaptation to new foods, and I think no one could have
predicted that the second genome in our body could be even more important in many
regards. The groundbreaking new research on the microbial ecosystems that live in and
on our bodies have significant implications for medicine and nutrition. In terms of
adaptation to new foods, were now learning that although the human genome changes
slowly, the microbiome can respond rapidly to dietary changes. Since theres still a way
to go before we know the details, extent, and implications, I want to emphasise that this
doesnt debunk the genetic argument of the paleo diet, it simply highlights the limitations
of only looking at the human genome, and questions the belief that we cant rapidly adapt
to new foods.
Summary/takeaway
One of the basic premises of the paleo diet is that we havent had enough time to adapt to
foods that were introduced after the agricultural revolution. However, were now learning
that although our human genome changes slowly, the human microbiome the collective
genomes of the microbes (composed of bacteria, bacteriophage, fungi, protozoa and
viruses) that live inside and on the human body can be altered fairly rapidly. Some types
of bacteria have the ability to degrade gluten peptides, lactose, phytic acid, and other food
ingredients that are often considered the primary toxins in neolithic foods.
The fact that the microbiome responds to changes in environment and lifestyle and that
we can manipulate the gut microbiome by introducing new types of bacteria (e.g.,
fermented foods) and fermentable substrates/prebiotics, questions the idea that we need
thousands of years to adapt to new foods introduced in the human diet. However, there
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are other legitimate reasons to decrease your consumption of milk, cereal grains, and
some other foods banned from the paleo diet. First of all, widespread use of antibiotics,
excessive hygiene, consumption of highly processed foods, increased rates of
caesarean sections, and other factors associated with life in the modern world perturb
the human microbiome, and some researchers have now begun talking about a
westernized microbiome that has lost its original diversity and resilience. Another obvious
issue with the modern way of life is that our food supply is extremely clean/sterile. While
were doing everything we can to avoid rare pathogens, were also removing microbes
that would have benefitted us in the sense that they help us digest the foods were eating.
Second, even though we can adapt relatively rapidly in order to digest and metabolize
new foods, it doesnt mean that we should necessarily be eating these foods. Just like
with all other foodstuff, there are other concerns one has to keep in mind when designing
a healthy diet, such as macronutrient composition, food quality, necessary processing,
micronutrient profile, etc. Perturbations in the human microbiome and the fact that we
have strayed away from traditional processing techniques can help explain the rise in
grain- and gluten-related disorders and anecdotal reports from people experiencing better
digestive health when they exclude cereal grains from their diet. Instead of the foods
themselves, the big problem seems to lie in the way they are processed and how we
have mishandled the microbial digestive machinery in our gut. By choosing high-quality
products and returning to old traditional practices, such as fermentation of milk and
grains, we can get optimal benefits from these foods.
Theres little doubt that modern humans now face a gene-environment mismatch in the
sense that were not adapted for a sedentary lifestyle, highly processed foods, regular
use of pharmaceuticals, little sun exposure, etc. Its also no doubt that we can learn a lot
by studying the ancestral natural environment and the way we once lived as hunter-
gatherers. The great thing about the paleo diet is that its rich in nutritious whole foods,
which are very satiating per calorie. Also, its low in allergens, aninutrients, and other food
ingredients that often cause issues in a damaged western gut. However, its also
unnecessarily restrictive for most people and probably works best as a starting point
rather than a strict set of dietary rules.
About the author
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Name: Eirik Garnas Website:
www.OrganicFitness.com Besides studying
for a degree in Public
Nutrition, Ive spent the
last couple of years
coaching people on their way to a healthier
body and better physique. Im educated as a
personal trainer from the Norwegian School
of Sport Sciences and also have additional
courses in sales/coaching, kettlebells, body
analysis, and functional rehabilitation.
Subscribe to my website and follow my facebook page if you want to read more of my
articles on fitness, nutrition, and health.
This entry was posted in Guest Blogs, Nutrition on May 5, 2014 [http://bretcontreras.com/the-unexpected-flaw-of-
the-paleo-diet-philosophy/] by Bret.
About Bret
I'm a blogger, author, personal trainer, CSCS, lifter, and PhD student. I love the field of strength and conditioning
and teaching others about strength training and biomechanics. My blog is at www.BretContreras.Com.
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34 thoughts on The Unexpected Flaw of the Paleo Diet Philosophy
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Jean Bush
May 5, 2014 at 1:53 pm
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What an excellent and well prepared piece, Eirik. These days you have to be both nutritionist and scientist to
understand all the health news and nutritional rumors out there.
Youve accomplished both. Looking forward to your next article, as always.
Thanks Jean! I remember that you sent me an e-mail a couple of months ago, hope youre doing well with your diet.
Well, Ill tell you, Eirik, Im very tired of reading about all the new stuff out there; with the brilliant exceptions of you
and Tom Naughton, Im pretty much just distilling what seems the most intelligent of the facts and basing my own
diet on them.
I grew up in the 50s and we were all slim and active, playing out doors, walking to school, etc and eating whatever
my mother made from the 4 good groups, as it was known back then. Ive pretty much gone back to eating that
way, and realized Ive been doing that for some time, I just have to reduce some portions and try to be more active,
although its difficult because of job stress and not sleeping well for years.
Heres an interesting article by Gary Taubes where he cites several decades of research on exercise:
http://nymag.com/news/sports/38001/
Stay well and keep crankin em out:)
Eirik Garnas
May 5, 2014 at 2:31 pm
Jean Bush
May 7, 2014 at 9:46 am
Holy Cow. This guy looks so young. That was a great article. Very informative. Hes a good writer
Galen Gentry
May 5, 2014 at 2:06 pm
Nice article. The problem with the Paleo Diet is that historically there are many food that our ancestors ate
depending on the region in which they lived. People adapted to shorter growing seasons as they moved toward the
poles. Diary food became important and the gut did respond to this. Love the Human Gut Project and encourage all
to send in a sample. Encouraging women to give birth vaginally instead of via Caesarian Section will help our
babies, as will breast feeding and having a dog. But as adults we can hardly go back and change any of this. The
Rebecca Cooper
May 5, 2014 at 2:15 pm
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microbiome is pretty well established by age 3 years of age. Eating fiber and avoiding antibiotics also helps, but in
reality eating no meat is better than eating meat. ( see Dean Ornishs latest research).
Rebecca , there is an ancestral diet paper by S. Boyd Eaton that disagrees with multiple paleo diets. The
multiple-diet opinion is based on Homo Sapiens global migration. However, the human genome did much more of
its evolving BEFORE leaving Africa. (Further, human population dwindled to near-extinction many times, further
bottlenecking and concentrating the diversity of our genomeI just learned this in The Violinists Thumba good
book on DNA.)
Anyway, the argument for multiple paleolithic diets assumes the time AFTER diaspora diversified our genome
more than our time evolving in Africawhich the papers author argues as unlikely. I would agree.
Reilly Edwards
May 6, 2014 at 8:40 am
Eirik,
This is a great post. I learned a lot from your attention to the role of the human microbiome in individual food
tolerance, and your practical recommendations were spot on.
My only recommendation is that when people refer to the paleo diet in the critical way you do, they should specify
that it is the Loren Cordain version of Paleo that they are critiquing. Chris Kresser whom you mention favorably
would have no problem with any of the points you make about, eg, the microbiome and its role in the determining
the optimal diet for a given individual, or the fact that many people can consume properly prepared grains and
legumes with no problem, and hes on top of the same microbiome literature that you are. This is significant
because he represents the MAJORITY of those who seriously follow the material produced by the Paleo/Ancestral
health community. Other gurus e.g., Robb Wolf, Mat Lalonde, Diane Sanfilippo, Stephan Guyenet, and Chris
Masterjohn hold similar views to his. For a representative but not exhaustive example of the critique of Loren
Cordain Paleo internal to the Paleo/Ancestral health community, see Kressers podcast with Mat Lalonde:
http://chriskresser.com/rhr-what-science-really-says-about-the-paleo-diet-with-mat-lalonde
Alan Aragon makes a similar mistake in his critique of Paleo, reserving his criticism to a version of Paleo in
terms of theory and practical advise that probably only Loren Cordain holds. What is valid in Aragons argument
has NO application to the positions of the above-named experts. However, unlike Aragon, you clearly realize that
the community discussing ancestral health does not consist only of those following a fad diet, but is comprised of
those, like you, who are seeking to optimize health by discovering which foods they as individuals thrive best on.
Even if the above-named Paleo experts might not themselves be unexpecting with regard to your findings, I mean
to take nothing from the value, and even novelty, of your very educational post. I always learn a lot from your work,
and, for what its worth, I consider you an integral contributor to the Paleo/ancestral health movement.
Brian
May 5, 2014 at 3:49 pm
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Brian
Hi Brian!
I feel that I address all of these things thoroughly in these two sections:
What is the paleo diet, and how is it used today?
The unexpected role of the second genome
I even mention specifically the factors you talk about.
Thanks for responding, Eirick! I suppose my main point is that there is no Paleo diet philosophy at all, only
individual Paleo authors. Further, the ones I mentioned understand, like you, that the gut microbiomes role in
digestion and metabolism stretch[es] far beyond the breakdown of non-starch polysaccharides. Its new stuff, so
there is an unexpected ROLE of the second genome. But because these authors are on board, I wouldnt call it an
FLAW in their current philosophy. In other words, in your penultimate section, you explain why the second
genome has an unexpected role, but you never explain the burden of your title, namely, that there is an unexpected
flaw in the current Paleo diet philosophy. Instead of The Unexpected Flaw of the Paleo Diet Philosophy? how
about The Unexpected DISCOVERY of Paleo Diet Philosophers? Less catchy, I know, but it avoids the
implication that the flaw in question is current. Nonetheless, you clarified the nature of this role of the microbiome
as well or better than anyone Ive read on the topic, so thanks again for this great article!
I see your points, but I have to say that I disagree.
While most paleo authors dont really recommend a pure paleo diet and rather look at the paleo diet as a template
at this point (which I made very clear in the article), the paleo diet is still (as its name implies) about eating like our
paleolithic ancestors. The original premise of the diet is that 10000 years isnt enough to fully adapt to new foods
introduced in the human diet, and that we therefore havent had enough time to adapt to foods introduced after the
agricultural revolution. The basic philosphy behind the paleo diet remains even though many of the big names in the
ancestral health community have created their own spinoffs (e.g., perfect health diet, primal, beyond paleo).
If we start to include all of these different paleo versions when talking about the paleo diet, we end up with a diet
that only excludes the obvious offenders such as refined grains, sugar, processed vegetable oils, etc. We can
Eirik Garnas
May 5, 2014 at 10:45 pm
Brian
May 6, 2014 at 6:14 am
Eirik Garnas
May 6, 2014 at 6:34 am
6/15/14 The Unexpected Flaw of the Paleo Diet Philosophy | Bret Contreras
bretcontreras.com/the-unexpected-flaw-of-the-paleo-diet-philosophy/ 17/21
discuss which foods that were a part of the diet of the paleolithic man, but we cant say that the paleo diet is no
longer the paleo diet because some athours have created their own spinoffs.
Kresser and Lalonde are very clear here (http://chriskresser.com/rhr-what-science-really-says-about-the-paleo-
diet-with-mat-lalonde) that nutritional decisions should be based NOT on what PALEO man ate but on an
understanding of NEO-LITHIC human physiology, chemistry, etc. Importantly, I think they, thinking in harmony
with Robb, are major spokespeople for the Paleo diet, albeit according to a paradigm that is an alternative to the
Cordain paradigm. So, again, Im all about saying which particular author is flawed, and I think your critique is quite
accurate when applied to Cordain.
For some reason it wasnt possible to reply to your last comment. Yes, I understand your points, and I think we
pretty much agree on most things. What Im saying is simply that the paleo diet is still the PALEO diet, despite the
widely different versions promoted by different paleo authors.
The underlying premises of the paleo diet still remains. The paleo diet is based on the idea that we should eat the
foods our paleolithic ancestors ate (to the extent that is possible in the modern world). If we abandon that basic
idea and suddenly start including dairy products, traditionally prepared grains, cacao, red wine, etc. under the
paleo label, then we cant really call it the paleo diet anymore. We cant say that the paleo diet now includes dairy,
simply because many paleo advocates allow some types of dairy products in their nutritional recommendations.
Im familiar with the work of all of the big names in the ancestral health community and have a lot of respect for guys
like Mark Sisson, Chris Kresser, Stephan Guyenet, etc.
Okay, I totally gotcha now. Thanks!
Brian
May 6, 2014 at 7:38 am
Eirik Garnas
May 6, 2014 at 8:09 am
Brian
May 6, 2014 at 8:33 am
Erik this is so helpful! This is one of the most informative, helpful, and non-biased articles Ive read and I read a
lot. Thank you so much
Paul
May 5, 2014 at 4:18 pm
6/15/14 The Unexpected Flaw of the Paleo Diet Philosophy | Bret Contreras
bretcontreras.com/the-unexpected-flaw-of-the-paleo-diet-philosophy/ 18/21
As usual, Erik, you have written a well rounded, thoughtful article. Ive read so many articles, by so many people. I
think yours are truly the best. I look forward to new ones very much.
Thanks John, youve definitely become one of my most loyal readers!:)
John Knapp
May 5, 2014 at 7:19 pm
Eirik Garnas
May 5, 2014 at 11:17 pm
Nice to know it,
Tess olsen
May 5, 2014 at 11:35 pm
Do you have any sources you wouldnt mind providing for this statement?
Its generally accepted that the introduction of agriculture coincided with a shortening of stature and decline in
human health, and its often believed that these changes were mostly due to the increased consumption of cereal
grains and dairy products.
Here is what I found:
empirical studies of societies shifting subsistence from foraging to primary food production have found evidence
for deteriorating health from an increase in infectious and dental disease and a rise in nutritional deficiencies. In
Paleopathology at the Origins of Agriculture (Cohen and Armelagos, 1984), this trend towards declining health was
observed for 19 of 21 societies undergoing the agricultural transformation. The counterintuitive increase in
nutritional diseases resulted from seasonal hunger, reliance on single crops deficient in essential nutrients, crop
blights, social inequalities, and trade.
http://www.sciencedirect.com/science/article/pii/S1570677X11000402
The claim that the food types themselves are the sole origin of the decrease in height instead of a potential
contributing factor seems like it might be oversimplifying the massive dietary and cultural changes brought by
agriculture. Of course, if you have other sources, please share, as Im always interested to learn more about this
subject.
Conor
May 6, 2014 at 12:33 am
6/15/14 The Unexpected Flaw of the Paleo Diet Philosophy | Bret Contreras
bretcontreras.com/the-unexpected-flaw-of-the-paleo-diet-philosophy/ 19/21
I cant edit my post, so Ill correct myself here. You didnt say they were the sole factor, but Id like to see some sort
of evidence that grains and dairy played a role.
Hi Conor!
Check out this excellent presentation by Clark Spencer Larsen: https://www.youtube.com/watch?
v=ybRD4UPN3D4
More for you:
http://www.nature.com/ejcn/journal/v56/n12/full/1601646a.html
http://wholehealthsource.blogspot.no/2009/03/paleopathology-at-origins-of.html
Its difficult to accurately define the relative importance of the various factors (e.g., introduction of grains, hunger,
reliance of single crops) in relation to the decline in human health that accompanies agriculture.
Conor
May 6, 2014 at 3:28 pm
Eirik Garnas
May 7, 2014 at 9:38 am
Now that was one hell of an article. Thank you very much for also putting the reference links.
People always want to belong to a group (see religion, politics) and look for a defined agenda within that group. It is
not different for the Paleo-Movement.
This article does good work avoiding stepping on too many followers toes while still showing that there is no one
truth in terms of eat that, not that. Thanks again!
Elmar
May 6, 2014 at 11:49 pm
These days there is so much fuss about this diet and that diet. All along the principles of a good diet has been
made clear to most of us, most especially living in the information age but unfortunately the human mind makes
things more complicated.
Mitchell Okotie
May 7, 2014 at 2:21 am
Glenn Atkisson
6/15/14 The Unexpected Flaw of the Paleo Diet Philosophy | Bret Contreras
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Eiriks article aligns beautifully with my thinking, but was masterfully written.
I agree with the conclusion that just because we find that a food can be metabolized doesnt mean we should eat
that food. And if we choose to eat it, as, say, grain, that we should change to a grain based diet.
An example:
In the 1970s and early 80s, I used to use hand-ground, organic whole wheat berries to make sour dough bread. I
used my own sour dough starter which was quite weak in rising power compared to commercial bakers yeast. I
ground the flour and started the dough prep immediately after getting enough flour for 2 loaves of bread. Rising
times with that sourdough starter were often hours. A couple of risings later, maybe 6 hours, and the bread was
ready for the oven.
What I am only recently realizing, after reading about our microbiome and gut environment, is that the long rising
times may have helped the yeast break down the phytic acid, and also certainly helped other ferments take place
some from airborne bacteria getting mixed into the dough during punch-downs.
Also, bread making on the heels of grinding the flour prevents oxidation of the precious polyunsaturated fatty acids
(PUFA) in the flour. You never get this benefit when you buy commercial flour, or even commercial pastries, so even
with organic, stone ground flour, the PUFA is likely oxidized and will be destructive to your body. So even for
someone trying this at home, grain usage can have pitfalls.
So healthy grains dont necessarily make healthy breads. Its not just the ingredients, but the process that involve
devilish details. This is a reason to limit certain questionable items in the paleo diet. So I agree, done right, and in
moderation, a little grain is not a bad thing. But the average reader of this article may have no idea how truly healthy
bread might be made, and I may yet be missing some considerations on how to get grain acceptable as a paleo
food.
Personal update I dont make bread any longer. Once every 2-3 weeks I might eat some moistened raw
oatmeal. Pasta same frequency. I do believe in fostering as healthy a microbiome as possible in the name of
immunity. To that end, I hope I have a very robust set of dominant species in my gut, and to those I trust the
observation, classification, approval or disapproval of all other species that I continue to consume with plenty of
raw, marginally dirty foodstuff. I eat lots of fiber, not just resistant starch, and very little low-density carbohydrate.
No refined sugars.
Though I sent in a stool sample to the American Gut Project a couple of months ago, I dont have results yet. But
Im fairly sure my gut is quite healthy, not having allergy or inflammatory conditions now that I was plagued with in
the past. Im looking forward to the results of the Projects assay though.
May 8, 2014 at 10:45 am
The author seems to have forgotten that the colon is downstream of the small intestine.
Therefore, no change in gut flora can possibly make gluten grains safe to eat because the mechanism by which
gluten grains cause leaky gut and thereby inflammation, autoimmunity, etc. (partially-digested gliadin peptides
mimicking zonulin: see Fasano 2011) occurs in the small intestine.
J. Stanton
May 9, 2014 at 8:24 pm
6/15/14 The Unexpected Flaw of the Paleo Diet Philosophy | Bret Contreras
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Gut flora is important, but it neither causes nor fixes all the problems of evolutionary discordance. Well know that
humans have adapted to an agricultural diet when people start dying of gluten deficiency.
JS
Its true that the large intestine harbours the largest communities of microbes, but complex microbial communities
are also found in the upper GI tract (e.g., read this
http://www.nature.com/ismej/journal/v6/n7/full/ismej2011212a.html). Regarding gluten; at least one of the studies I
link to in the article focuses specificially on gluten degraders in the upper GI tract.
- Eirik
Eirik Garnas
May 9, 2014 at 10:41 pm