What Foods Can You Not Eat on the Paleo Diet

Updated: August 5th, 2021

paleo diet food list vegetables shrimp coconut

This is the definitive pale o diet food list. In it, you'll find a list of the paleo diet meats, vegetables, fruits, nuts, seeds, and oils that are allowed on the paleo diet. You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). Let's get started.

Paleo Diet Rules

paleo diet rules list

We don't specifically like to think of food as having "rules," but when it comes to the paleo diet, there are foods that you should eat and ones you should avoid. For a quick "do eat" and "don't eat" primer, see our quick reference guide below.

EAT THIS

Grass-fed meats
Fish/seafood
Fresh fruits
Fresh vegetables
Eggs
Nuts
Seeds
Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

Paleo Diet Food List App

If you thought that was easy, what if you could have a paleo reference app in your pocket – so you knew WITHOUT A DOUBT – whether every food you put in your body was paleo or not.

If you have more questions on specific foods, we've included a comprehensive list of paleo diet foods below. We've provided a list of the foods that are allowed on the paleo diet. We've also broken this list down into the specific food groups, so you can see whichmeats, vegetables, fruits, nuts, and fats are on the paleo diet. In addition to all of that, we've also included a comprehensive list of foods not allowed on the paleo diet.

There's often confusion about what falls where, so we've tried to clarify that as much as possible. You can click on the links below to jump directly to whichever section of the food list you're interested in.

Good luck and happy eating!

[color-box color="yellow"]After multiple requests, we've turned this Paleo Diet Food List resource into a downloadable PDF that you can download, print off, and use on your next trip to the grocery store. Simply right click and download this Paleo Diet Food List.[/color-box]

Paleo Diet Foods

Meats

steak on top of ice with spices

Almost all meats are paleo by definition. Of course, you'll want to stay away from highly processed meats and meats that are very high in fat (stuff like spam, hot dogs, and other low-quality meats), but if it used to moo, oink, or make some other sound, it's almost certainly paleo (and, yes, that means you can still have bacon). Here's the full list of paleo diet meats. Grill them up!

Poultry
Turkey
Chicken breast
Pork tenderloin
Pork chops
Steak
Veal
Bacon
Pork
Ground beef
Grass-fed beef
Chicken thigh
Chicken leg
Chicken wings (yum!)
Lamb rack
Shrimp
Lobster
Clams
Salmon
Venison steaks
Buffalo
New York steak
Bison

Bison steaks
Bison jerky
Bison ribeye
Bison sirloin
Lamb chops
Rabbit
Goat
Elk
Emu
Goose
Kangaroo
Bear (good luck getting this!)
Beef jerky
Eggs (duck, chicken, or goose)
Wild boar
Reindeer
Turtle
Ostrich
Pheasant
Quail
Lean veal
Chuck steak
Rattlesnake
Head Cheese

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Fish

Fish are definitely on the paleo diet and they're chock full of good stuff like omega-3s as well. If it swims and has fins, it's definitely paleo diet food list worthy. Have it!

Bass
Salmon
Halibut
Mackerel
Sardines
Tuna

Red snapper
Shark
Sunfish
Swordfish
Tilapia
Trout
Walleye

Seafood

Down in New Orleans and want to have a crawfish boil? Paleo. Swap it out for shrimp? Ditto. Heck, even a stop at Red Lobster is good as long as you stay away from the rolls. Check out all the different seafood you can eat on the paleo diet.

Crab
Crawfish
Crayfish
Shrimp

Clams
Lobster
Scallops
Oysters
Fish Eggs

Vegetables

chopped asparagus and bacon in skillet

Almost all vegetables are paleo with some exceptions. Vegetables with a high starch content, such as potatoes and squashes, tend to have low nutritional value in comparison to the amount of starches/carbs/sugars they contain.

Asparagus
Avocado
Artichoke hearts
Brussels sprouts
Carrots
Spinach
Celery

Broccoli
Zucchini
Cabbage
Peppers (all kinds)
Cauliflower
Parsley
Eggplant
Green onions
Mushrooms

Some of our favorite paleo vegetables are even purple.

Starchy Vegetables*

These vegetables are quite starchy, so eat them in moderation especially if you're trying to lose weight.

Butternut squash*
Acorn squash*
Japanese Sweet Potatoes

Yam*
Sweet potato*
Beets*

Oils and Fats

olive oil and herbs on tray

Contrary to popular belief, fat doesn't make you fat; carbs do (and the Standard American Diet contains a ton of them!). Natural oils and fats are your body's preferred sources of creating energy, so it's best to give your body what it's asking for. The following are some of the best types of paleo diet oils and fats that you can give your body if you're in need of some additional energy.

Coconut oil
Olive oil
Coconut butter

Macadamia oil
Avocado oil
Grass-fed butter
Ghee

Nuts and Seeds

We love nuts and they are decidedly paleo diet friendly. Be careful though, as cashews are high in fat and, for some reason, it's incredibly easy to eat an entire jar of them in one sitting (that's not just us, is it?). If you're trying to lose weight, limit the amount of nuts you're consuming. Otherwise, have at it. I mean, you can't beat a good almond/pecan/walnut mix, can you?

Almonds
Cashews
Hazelnuts
Pecans

Pine nuts
Sesame seeds
Pumpkin seeds
Sunflower seeds
Macadamia nuts
Walnuts
Chia seeds

Please note: peanuts are NOT paleo as they're not actually a nut. They're a legume! For more on this, see our article about legumes.

Fruits**

grapefruit-oranges-platter

Fruits are not only delicious, but they're also great for you. That said, fruits (even paleo-approved ones) contain large amounts of fructose which, while much better than HFCS (high-fructose corn syrup), is still sugar. If you're looking to lose weight on the paleo diet, you'll want to cut back on your fruit intake and focus more on the vegetables allowed on the paleo diet.

However, feel free to have one to three servings of fruit a day. Check out this list of paleo diet fruits and see if you're not hungry by the end! (We'll admit, we're partial to blackberries!)

Apple
Avocado
Blackberries
Papaya
Peaches
Plums
Mango
Lychee
Blueberries
Grapes
Dragon Fruit (how to eat it)

Lemon
Strawberries
Watermelon
Pineapple guava
Lime
Raspberries
Cantaloupe
Tangerine
Figs
Oranges
Bananas*

*While these starchy foods are great for energy replacement for paleo diet athletes who are spending long periods of time exercising and who need some of the starchier foods to sustain their energy levels, if you're trying to lose weight on the paleo diet, you'll want to limit the quantities of these that you're eating.

**Eat high-sugar fruits in moderation. They're great for you, but it's easy to overdo it. Remember, your caveman ancestors didn't have access to Florida's orange groves 24/7, so you probably shouldn't try to eat a bushel of oranges in your next paleo diet meal.

Other Paleo-friendly Foods

Coconut aminos
Apple cider vinegar
Tahini
Cinnamon
Spirulina
Cardamom
Maca
Cacao Nibs
Cayenne Pepper

This is a pretty comprehensive list of foods available on the paleo diet and we're constantly updating it. If you're looking for ways to eat these foods, check out some of the paleo recipes on our site.

Paleo Diet – Foods To Avoid

rainbow colorful macarons

This is a complete list of foods not allowed on the paleo diet. It's a sad day when you first have to say goodbye to these foods but, once you start, it's much easier and you find there are even better paleo substitutes for these foods. The first few weeks might be tough, but if you stick with it over time, it'll be worth it. We promise. Here's the ultimate list of foods not allowed on the paleo diet.

Dairy

Cheese
Cottage cheese
Non-fat dairy creamer
Skim milk
2% milk
Whole milk (sometimes)
Dairy spreads
Butter – this is debatable in the Paleo community. Some argue that grass-fed butter does have a place in a well-balanced Paleo diet.

Cream cheese
Powdered milk
Yogurt
Pudding
Frozen yogurt
Ice milk
Low fat milk
Ice cream

Soft drinks

Soft drinks, pop, and Coke are packed with sugar and high-fructose corn syrup and are definitely NOT paleo diet friendly.

Coke
Sprite
Pepsi
Mountain Dew
Etc.

Fruit Juices

Fruit juices are super high in sugar (fructose) and will throw your paleo diet off track. Stay away from these.

Apple juice
Orange juice
Grape juice
Strawberry juice
Chinola juice
Starfruit juice
Mango juice

Grains

cornflakes banana milk in cereal bowl with spoon

You should avoid anything that has a grain in it. Yes, anything. If you pretend that grains are the devil, you'll find it's much easier to avoid them.

Cereals
Bread
English muffins
Toast
Sandwiches
Triscuits
Wheat Thins
Crackers
Oatmeal
Cream of wheat

Corn
Corn syrup
High-fructose corn syrup
Wheat
Pancakes
Hash browns
Beer (and the world mourned)
Pasta (even low carb pasta)
Fettuchini
Lasagne
Ajuga turkestanica (turkesterone) (read the full guide here)

Legumes

Don't know what a legume is? That's okay because we've put together a primer on what legumes are and why, unfortunately, they're not paleo diet friendly. For the paleo diet, legumes are not on the menu. Sorry. Here are the ones you should avoid.

All beans
- Black beans
- Broad beans
- Fava beans
- Garbanzo beans
- Horse beans
- Kidney beans
- Lima beans
- Mung beans
- Adzuki beans
- Navy beans
- Pinto beans
- Red beans
- String beans
- White beans

Peas
- Black-eyed peas (and, yes, you should also avoid the band)
- Chickpeas
- Snow peas
Peanuts
Peanut butter
Miso
Lentils
Lupins
Mesquite
Soybeans
All soybean products and derivatives
Tofu
Caveat – fresh green beans and green peas can be consumed in moderation on the Paleo diet. Compared to other legumes, their phytic acid content is way lower, and these vegetables offer beneficial vitamins and minerals.

Artificial Sweeteners

Bad news – sweeteners aren't paleo, sweetie. All artificial sweeteners are, by definition, artificial and not paleo. If you'd like to sweeten your foods, use honey, maple syrup, or (if you're really in a pinch) Stevia.

Acesulfame potassium
- ACK
- Ace K
- Equal Spoonful (also +aspartame)
- Sweet One
- Sunett
Aspartame
- APM
- AminoSweet (but not in US)
- Aspartyl-phenylalanine-1-methyl ester
- Canderel (not in US)
- Equal Classic
- NatraTaste Blue
- NutraSweet
Aspartame-acesulfame salt
- TwinSweet (Europe only)
Cyclamate
- Not in US as per FDA
- Calcium cyclamate
- Cologran = cyclamate and saccharin (not in US)
- Sucaryl
Erythritol
- Sugar alcohol
- Zerose
- ZSweet
Glycerol
- Glycerin
- Glycerine
Glycyrrhizin
- Licorice
Hydrogenated starch hydrolysate (HSH)
- Sugar alcohol
Isomalt
- Sugar alcohol
- ClearCut Isomalt
- Decomalt
- DiabetiSweet (also contains Acesulfame-K)
- Hydrogenated Isomaltulose
- Isomaltitol
Lactitol
- Sugar alcohol

Maltitol
- Sugar alcohol
- Maltitol syrup
- Maltitol powder
- Hydrogenated High Maltose Content Glucose Syrup
- Hydrogenated maltose
- Lesys
- MaltiSweet (hard to purchase)
- SweetPearl
Mannitol
- Sugar alcohol
Neotame
Polydextrose
- Sugar alcohol
- (Derived from glucose and sorbitol)
Saccharin
- Acid saccharin
- Equal Saccharin
- Necta Sweet
- Sodium Saccharin
- Sweet N Low
- Sweet Twin
Sorbitol
- Sugar alcohol
- D-glucitol
- D-glucitol syrup
Steviol glycoside
- Rebiana
Sucralose
- 1′,4,6′-Trichlorogalactosucrose
- Trichlorosucrose
- Equal Sucralose
- NatraTaste Gold
- Splenda
Tagatose
- Natrulose
Xylitol
- Sugar alcohol
- Smart Sweet
- Xylipure
- Xylosweet
- Anything that says "artificial"

Fatty Meats

If you're going to eat meat, go ahead and spring for some steak. Stay far away from these non-paleo foods.

Spam
Hot dogs
Other low-quality meats (if you do eat them, eat them in moderation)

Salty Foods

These overly salty foods fall outside the paleo diet guidelines.

French fries
Ketchup
Potato chips
Popcorn

Snacks

crackers and cheese on cutting board

These easy, cheap, and pre-packaged snacks could last years on their own. That means they're definitely not paleo.

Pretzels
Chips
Triscuits
Wheat Thins
Cookies
SunChips
Pastries
Fruit gummies

Energy Drinks

These are not good for you and are definitely not approved for our paleo diet food list. Stay far, far away.

Mountain Dew MDX
Vault
XS Energy Drink
5-Hour Energy

Alcohol

Unfortunately, almost all alcohol does not work with the paleo diet. Yes, this includes, but isn't limited to:

Sweets

Sugar is almost always manufactured and should be avoided on the paleo diet. This means you'll need to cut out the delicious but destructive sweets and sugars that are standard in the Standard American Diet. The rule of thumb here is: if it contains a ton of sugar, it's probably not on the paleo diet friendly. That said, here's a specific lists of sweets that are not on the paleo diet food list. You might want to take a moment to say goodbye to them before you start your paleo diet journey.

Candy bars
Snickers
Snickers Peanut Butter
100 Grand
Butterfinger
Milky Way
Reese's (NOOOO!)
Payday
M&Ms
Skittles

Red Vines
Twizzlers
Hershey's
Nestle Crunch
Almond Joy
Mounds
Reese's Fast Break
Reeses's Pieces
Twix
Twix Peanut Butter

Any other refined sugars.

What about gluten free foods?

If you've got questions about adopting a gluten free lifestyle, check out: The Ultimate Guide to a Gluten Free Diet. This will answer all the questions you have about going gluten free (including which foods you should eat and avoid.)

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Other Resources

- Paleo Breakfast Paleo Food List
- Paleo.io – The Paleo Food List App
- PaleoDietFoodList.com

[color-box color="yellow"]Get Paleo.io – THE paleo diet food list app – in your pocket and never ask "is this paleo?" again.[/color-box]

Recipes Made With Paleo Diet Food List Options

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- Ultimate Paleo Guide's Paleo Recipe Archive
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Paleo Diet Food List Video

If you're looking for the paleo diet food list in video format, look no further. We made a special song just for you :).

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