Is paleo gluten free? Understanding the diet concept and comparing it to gluten-free eating

In a nutshell

The Paleo diet basically means eating only those foods that were accessible to our ancestors from the Paleolithic era. These foods include fruits, vegetables, nuts, seeds, lean proteins, and oils. The main foods that are prohibited are all types of grains, dairy, sugars, legumes, and processed foods.

Is Paleo gluten free? Yes, because it eliminates all grains and processed foods, the Paleo diet is inherently free of gluten. Nevertheless, it’s more restricting than regular gluten-free eating and also has some considerations worth keeping in mind, for example, the possibility of small amounts of hidden gluten in store-bought Paleo foods.

When it comes to managing weight and following specific dieting plans, doing so can become especially tricky and challenging if you have certain health conditions or food intolerance. For example, if you have celiac disease or gluten sensitivity, not all diets might suit you. So what about a popular Paleo? Is the Paleo diet gluten free?

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What Is Gluten?

Gluten is a form of proteins found in grains, such as:

• Rye
• Wheat
• Kamut
• Barley
• Triticale
• Farro, etc.

While it’s a naturally occurring ingredient in the grains mentioned above, often, gluten is added purposefully to other products. When added to foods, gluten adds more protein to them, while also acting like a glue and helping products maintain their shapes. Some examples of such products are pasta, breads, cereal, crackers, etc.

Why Is Gluten Bad for You?

Gluten is a trending, yet rather controversial, topic. While more and more brands and influencers continue promoting gluten-free eating, the truth is that it’s not bad for everyone.

Gluten can’t be completely broken down in your body. Its undigested parts get to the small intestine and are generally harmless to many people. Yet, those who have a condition called celiac disease may have a serious autoimmune response to undigested gluten, making them feel sick after consuming gluten-containing products. Currently, the prevalence of people with this condition in the world is only 1.4%.

What Is a Paleo Diet?

If you are one of those who have celiac disease or prefer gluten-free eating for other reasons, you might want to consider the gluten content when hopping on new diets. So does Paleo mean gluten free? Let’s figure it out but first, let’s look at the overall definition.

In a nutshell, a Paleolithic or Paleo diet is a type of ancestral diet. It implies eating like our ancestors from the Paleolithic era. The core concept is simple–your meals should be made of what our hunter-gatherer ancestors likely ate, such as fruits, veggies, lean meats, fish, seeds, and nuts. Processed foods, on the other hand, are excluded.

What You Can and Can’t Eat on a Paleo Diet

Although the specific meal plans and recommendations can vary depending on which book or source you use to get started with your diet, the general rules tend to remain the same.

What to eat on a Paleo diet:

• Fruits and vegetables - Typically, ancestor diets like Paleo allow you to consume any kind of fruits and vegetables in any amount. There might be some special considerations for sugary fruits like mangoes, bananas, dates, and others.
• Nuts and seeds - These are great sources of nutrients and antioxidants, which is why both nuts and seeds should be included in your menu.
• Lean proteins - These can include eggs, lean meats like chicken breast or lean beef, fish, and seafood.
• Oils - Natural oils sourced from nuts and fruits (e.g. walnut or olive oils) provide you with healthy fat and also make a crucial part of a paleo diet.

What not to eat:

• Grains - Although different types of grains aren’t considered unhealthy, the Paleo diet excludes them because of their high carbohydrate content and the presence of anti-nutrients in them.
• Dairy - Milk, cheese, and other dairy products are typically byproducts produced by factory-farmed cattle, which is why they were not accessible to our hunter-gatherer ancestors.
• Sugars - Both refined and added sugar are not allowed on a Paleo because sugars are among the most addictive foods that also contain too many carbs.
• Legumes - Products like lentils, beans, and peanuts are also avoided in this diet because of anti-nutrients.
• Processed foods - Needless to say, the diet also completely excludes processed foods like soda, chips, cookies, and others. These foods weren’t accessible to our ancestors and they contain lots of harmful elements, including excess sugar.

Is a Paleo Diet Gluten Free?

Many people, when they hear about a Paleo diet, consider it to be gluten-free by default. But is it actually true? Is Paleo diet gluten free?

The short answer is “yes.” By its definition and general rules, the Paleo diet can be indeed considered gluten free because it doesn’t allow consuming grains (primary source of gluten) and processed foods that might contain added gluten. So if you stick to all the rules of this diet, chances are that you will be on the safe side with gluten.

Special Considerations Concerning the Paleo Diet and Gluten

Although it generally doesn’t imply eating gluten-containing products, this diet may not be completely safe for people with celiac disease.

There are two main considerations related to this:

• Hidden gluten in store-bought “Paleo” products. These days, you can find plenty of Paleo snacks and other products offered on store shelves. However, not all of them might be completely free from gluten. There might be mislabeled ingredients or small amounts of gluten contained in such products due to cross-contamination (when products are made in facilities that also process grains and wheat).
• No certification guarantees. Although the Paleo diet naturally avoids gluten in its natural sources like grains, it doesn’t completely prohibit it. That is, not all Paleo products might be certified gluten-free.

Gluten Free vs Paleo Eating: What’s the Difference

At first glance, following an “inherently” gluten free Paleo diet and simply sticking to gluten-free eating may seem fairly equal. However, they aren’t completely the same.

Let’s compare these two approaches in detail to see the difference:

Paleo Diet

Definition:
A generally more restrictive approach to eating that involves avoiding processed foods, legumes, and all types of grain. The focus is on foods our ancestors used to eat.

Purpose:
Often primarily body and weight-related.

Additional Benefits:
Improved cholesterol, lowered blood pressure, reduced inflammation, improved glycemic control, better gut health, etc.

Main Drawbacks:
This diet gives you more restrictions and thus, might be harder to follow.

Gluten-Free Diet

Definition:
A narrowly focused dietary approach that specifically eliminates gluten. It may still include processed foods and gluten-free grains, such as oats, corn, or rice.

Purpose:
Often solely medical.

Additional Benefits:
Better health, higher energy levels, and, potentially, weight loss.

Main Drawbacks:
This diet might be less balanced if not approached wisely, which can increase the risk of obesity.

Who Can Benefit From the Paleo diet gluten free?

Although it’s not medical-tailored and much more restricting, the Paleo diet which is inherently gluten-free can benefit a large number of people, including:

• People who are sensitive to gluten but want to have a more balanced diet instead of just cutting out gluten.
• People who are dieting and want to reduce inflammation–thanks to being gluten-free the Paleo diet can have a powerful anti-inflammatory effect.
• Professional and amateur athletes who strive to avoid processed foods, carbs, and sugars but want to maintain a healthy weight.

Important note: Despite being gluten-free and offering a range of benefits, the Paleo diet may not suit everyone. More specifically, it can potentially create significant nutritional deficits because of cutting out all grains and dairy. Thus, it can be a good idea to consult with a nutritionist or a healthcare provider before trying this diet.

FAQ

What is the Paleo diet?

In a nutshell, it’s a diet that implies eating like our ancestors from the Paleolithic era. The focus of this diet is on fruits, vegetables, nuts, seeds, lean proteins, and healthy oils. The main foods that are prohibited are processed foods, grains (all kinds), dairy, sugars, and legumes.

Why is Paleo grain free?

The Paleo diet doesn’t allow any grains because they have a lot of carbohydrates in them. Besides, grains are known to contain anti-nutrients. Lastly, consuming grains contradicts the very core idea of this diet because our ancestors from the Paleolithic era didn’t have access to such products yet.

Is Paleo gluten ftee?

Yes, in its essence, the Paleo diet is gluten-free because it prohibits eating any kind of grain and also doesn’t allow processed foods that might contain hidden gluten.

Conclusion

So is the Paleo diet gluten free? As you now know, it really is. Although cutting out gluten or managing medical conditions like celiac disease aren’t the primary goals of the Paleo, this diet eliminates all kinds of grains and processed foods, which can contain gluten. Thus, following it can be generally beneficial for people who don’t tolerate gluten.

On the other hand, the Paleo diet isn’t the same as gluten-free eating. It’s generally much more restricting and doesn’t allow many products that are okay if you are going gluten-free, such as dairy.

So how do you decide which is best for you? Eventually, it all comes down to your individual needs and preferences. Consider the information we shared with you here to define which kind of diet will benefit you most and consider speaking to your healthcare provider for personalized guidance.

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