Ever since the fame of the Paleo diet, there have been debates within the health and wellness industry about what exactly an ancestral diet is. Does it include a specific meal plan, or is it just a way of eating lifestyle meant to be adapted from our forefathers? We answer these questions and more for all you need to know about the ancestral diet, and if it can be a beneficial addition to your everyday routine!
What is the Ancestral Diet: Principles and History
Ancestral diet basically entails following the eating habits practiced by our ancestors, but of course confusion arises because people from different regions consumed different types of food groups and had varying lifestyles. So the underlying belief for the diet is a simple one — prioritizing unprocessed, whole foods that are packed with nutrients [1]. This is the origin of the idea behind approaches like the Paleo diet too!
Before industrialized food production, meats, dairy, fruits, vegetables, etc., did not include any additives or genetic modifications. While the food eaten did vary by region—coastal communities consumed more seafood, while inland populations relied more on red meat—the core principle remains the same: relying on nature for nourishment.
By trying to follow the eating habits of pre-agricultural society, the diet hopes to help one align better with the biology of their body, which can’t fully thrive on the sugar-filled diets of today. The principle is that by focusing on healthy fats like animal fats, and other natural food rich in essential nutrients that our ancestors ate, we can achieve optimal health.
You may also like:
Discover the Ital Diet: Embracing Health and Organic Foods
The Chicken Broth Diet: Does It Really Work For Weight Loss
Ancestral Diet Food List
This diet avoids processed, industrialized foods and instead focuses on whole, naturally sourced ingredients for optimal health. Natural foods, free from additives and processing, are essential for providing the nutrients our bodies need:
- Ethically Raised Meats – animal meats like beef, lamb, and poultry from grass-fed and free-range sources offer superior nutritional benefits.
- Wild Seafood – Naturally sourced fish and shellfish supply vital omega-3 fatty acids and high-quality protein.
- Unprocessed Dairy – Raw milk, cheese, and butter from trusted sources retain their natural enzymes and nutrients.
- Fresh Produce – Seasonal fruits and vegetables provide essential fiber, antioxidants, and a variety of vitamins.
- Nuts & Seeds – These are rich in healthy fats, plant-based protein, and key micronutrients.
- Fermented Foods – Items like kefir, kimchi, and sauerkraut support digestion and gut health.
- Traditional Grains & Legumes – Ancient grain varieties and properly prepared legumes offer more nutrients than modern refined alternatives.
- Healthy Fats – Natural sources such as olive oil, coconut oil, avocado oil, and animal fats help the body absorb nutrients effectively.
- Farm-Fresh Eggs – A great source of choline, essential fatty acids, and fat-soluble vitamins.
Learn more:
The No Added Sugar Diet: What Is It and Who Is It For?
No Sugar No Flour Diet: The Ultimate Fat-Burning Solution
Benefits of the Ancestral Diet: Nutrient Dense Foods
In order to follow ancestral eating habits, we eliminate processed foods from our shopping lists and replace them with nutrient dense foods. This leads to a range of beneficial outcomes for our health and body, so here are a few key ones:
- Nutrient Absorption – High in natural fats, this diet enhances the body’s ability to absorb essential fat-soluble vitamins like A, D, and K2, which are crucial for bone and immune health [2].
- Stronger Teeth & Bones – Research on ancestral diets has shown that traditional eating habits provide significantly higher levels of essential minerals and fat-soluble vitamins, contributing to healthy teeth, bone structure, and overall physical resilience.
- Improved Digestion – The fiber from whole fruits and vegetables supports gut health and promotes efficient digestion.
- Reduced Inflammation – A diet rich in natural, anti-inflammatory foods helps lower the risk of chronic illnesses such as heart disease and diabetes [3]. A high-fat diet filled with healthy fats will not cause any issues to heart health.
- Balanced Metabolism – Reducing processed carbohydrates can improve insulin sensitivity, leading to better metabolic health and sustained energy levels [4].
- Weight Management – Whole, unprocessed foods provide lasting satiety, making it easier to control appetite and maintain a healthy weight.
Challenges Following Ancestral Diets: Avoiding Processed Foods
In this modernized world, it’s certainly not easy to follow a lifestyle that was practiced eons ago. It’s not very easy to access whole foods totally devoid of modifications, and if you were to do so, they’re not a very cheap alternative. Completely avoiding ultra processed foods is not easy as the modern diet is filled with them and it prioritizes convenience. If your meals are also not properly pre-planned, you might be neglecting important food groups like grains and legumes.
Of course, there’s also environmental and ethical concerns that come with a dying planet. As most ancestral diets are meat and dairy heavy, they may not be the best routes to go down for sustainability. Dietary restrictions such as these also make it hard to integrate yourself properly in social settings, so a successful incorporation of the ancestral diet in daily life requires a flexible approach with room for practicality.
More healthy diets to check out:
A Guide to the Best Mediterranean Diet Recipes [Free PDF]
A Guide to Keto Diet and a 7-Day Keto Meal Plan
Conclusion
We hope that this article has given you sufficient insights on the ancestral diet and answered all your burning questions. Remember to always consult a dietician before making any drastic dietary changes to your life. For more information and resources for leading a healthy and active lifestyle, check out the JustFit app!
