The common exclusions to the paleo diet, and the reasoning behind them, aren’t always backed up by scientific evidence.
For instance, promoters of the paleo diet say wheat consumption is linked to chronic digestive and inflammatory illnesses, but there’s no firm evidence that people who have not been diagnosed with the autoimmune conditionceliac diseaseshould avoid wheat and other gluten-laden foods. (3)
The paleo diet eliminates dairy because its advocates say many people are lactose intolerant and because eating dairy has been associated withCrohn’s disease, among other claims, according to a popular paleo diet website. (4) While you wouldn’t want to eat lactose (a sugar found in dairy) if your body can’t tolerate it, there’s no proof that eating dairy causes Crohn’s or worsens symptoms in those who have been diagnosed. (5)
Similarly, paleofans eschew legumes (beans and peas), soy, and peanuts because of a compound called phytic acid; but phytic acid may not be as harmful as they believe.
Phytic acid is a natural compound found in the seeds of plants, including nuts, grains, and beans. “It’s sometimes called an ‘anti-nutrient’ — or food inhibitor — because it can block the absorption of some minerals in the gut during digestion,” Hultin says.
But research shows that in varied, balanced diets, the effects of phytic acid are not generally worrisome and that our guts can adapt to a diet that’s high in phytic acid. (6) Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (7)
Other food exclusions mandated in the paleo diet do have a clear and proven health benefit for all individuals. “Another group of foods you’ll cut out are processed vegetable oils and refined sugar, including white and brown sugars, agave, corn syrup, and all artificial sweeteners,” Hultin says. A 2014 studyshows that added sugars have been linked in studies to a host of health problems, such as an increased risk ofobesity,type 2 diabetes, and heart disease. (8)
