Quick answer: For most of human history, people ate as hunter-gatherers: wild game, fish, organ meats, fruits, vegetables, nuts and seeds. Agriculture brought grains, dairy and domesticated animals, and modern processing added refined sugar, oils and packaged foods. Some research suggests modern crops can be lower in certain minerals. We can borrow ancestral principles by eating more whole, varied, nutrient-dense foods.
Key takeaways
Hunter-gatherers ate wild game, organ meats, fish and foraged plants, and getting food took a great deal of daily movement.
Farming brought grains, legumes and dairy, and later industrial processing changed the modern diet even more.
You can borrow ancestral principles today by eating mostly whole, minimally processed foods, a variety of plants and good-quality animal foods.
A different time
Hunting
Hunting was demanding and often communal. Wild game such as deer, bison and elk supplied meat and organs, which were valued for nutrients. Liver, one of the most nutrient-dense foods, has nearly disappeared from modern diets.
Gathering
Gathering wild fruits, vegetables, roots, nuts and seeds required deep knowledge of local plants and seasons.
Agriculture and modern food
Farming brought grains, legumes, dairy and domesticated animals, and allowed larger settlements. Later, cooking, preservation and industrial processing created today’s food supply.
Nutrients in modern food
Some studies suggest certain crops have lower mineral levels than decades ago, possibly due to high-yield crop varieties. Eating a variety of whole foods remains a sensible approach.
Applying ancestral principles today
Eat mostly whole, minimally processed foods, include a variety of plants, and choose quality animal foods while trying organ meats occasionally. See what is an anti-inflammatory diet and foods to eat.
Healthy aging lens
Our bodies adapted to whole foods and regular movement. Bringing both back can support metabolic health with age.
What the research shows
Researchers have tested whether eating more like our pre-agricultural ancestors changes modern health markers. These trials compared Paleolithic-style diets with standard advice.
Paleo-style eating across trials (Manheimer 2015, meta-analysis). This review pooled 4 randomized trials with 159 people who had at least one feature of metabolic syndrome. Compared with guideline-based diets, the Paleo-style diets produced short-term improvements in waist size (about 2.4 cm) and triglycerides (about 0.4 mmol/L), with smaller, uncertain changes in blood pressure, HDL and fasting glucose. A limitation is that only 4 small trials lasting up to 6 months were available.
Paleo vs. a standard diabetes diet (Jönsson 2009, randomized crossover pilot). 13 adults with type 2 diabetes ate a Paleolithic-style diet (lean meat, fish, fruit, vegetables, eggs and nuts) and a guideline diabetes diet for 3 months each. On the Paleo-style diet, HbA1c was 0.4 points lower, triglycerides were lower, weight was 3 kg lower and HDL was slightly higher. A limitation is the very small group, and the Paleo-style diet also provided fewer calories, which may explain part of the difference.
Ultra-processed vs. unprocessed food (Hall 2019, inpatient randomized crossover trial). 20 adults lived at the NIH Clinical Center and ate an ultra-processed diet for 2 weeks and an unprocessed diet for 2 weeks, with meals matched for calories, sugar, fat, fiber and sodium and eaten as freely as they liked. On the ultra-processed diet they ate about 508 kcal more per day and gained 0.9 kg; on the unprocessed diet they lost 0.9 kg. A limitation is that it was a small, short study in a controlled setting, not real life.
Strength of the evidence: The evidence suggests short-term benefits from ancestral-style eating, but trials are small and short, and much of the effect may come from cutting ultra-processed food.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have a chronic inflammatory, autoimmune or digestive condition, or if you have diabetes, kidney disease or take medications affected by diet changes. The same is true if you are pregnant, breastfeeding, or have a history of disordered eating, or if you want a plan tailored to your labs, symptoms and goals.
See a medical provider promptly for severe abdominal pain, signs of an allergic reaction such as swelling or trouble breathing, or fainting.
Want an anti-inflammatory eating plan built for you?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Which ancestral eating principles would make the most sense for my body and lifestyle?
What parts of ancestral eating patterns make sense for how I live today?
Would eating more like our ancestors suit my digestion and health history?
Which modern foods would be most worth cutting back on for me?
Frequently asked questions
What did hunter-gatherers eat?
Wild game, fish, organ meats, fruits, vegetables, nuts and seeds.
How did agriculture change diets?
It added grains, legumes and dairy.
Is modern food less nutritious?
Some research suggests lower levels of certain minerals in some crops.
Do I need to eat like a caveman?
No, just borrow the principles: whole, varied foods.
Sources
- Cordain L, et al. Plant-animal subsistence ratios and macronutrient energy estimations in worldwide hunter-gatherer diets. Am J Clin Nutr 2000. PMID: 10702160. https://pubmed.ncbi.nlm.nih.gov/10702160/
- Cordain L, et al. Origins and evolution of the Western diet: health implications for the 21st century. Am J Clin Nutr 2005. PMID: 15699220. https://pubmed.ncbi.nlm.nih.gov/15699220/
- Davis DR, Epp MD, Riordan HD. Changes in USDA food composition data for 43 garden crops, 1950 to 1999. J Am Coll Nutr 2004. PMID: 15637215. https://pubmed.ncbi.nlm.nih.gov/15637215/
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pmc.ncbi.nlm.nih.gov/articles/PMC7946062/
- MedlinePlus: Nutrition
- MedlinePlus: Minerals
- Manheimer EW, et al. Paleolithic nutrition for metabolic syndrome: systematic review and meta-analysis. Am J Clin Nutr 2015. PMID: 26269362. https://pubmed.ncbi.nlm.nih.gov/26269362/
- Jönsson T, et al. Beneficial effects of a Paleolithic diet on cardiovascular risk factors in type 2 diabetes: a randomized cross-over pilot study. Cardiovasc Diabetol 2009. PMID: 19604407. https://pubmed.ncbi.nlm.nih.gov/19604407/
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pubmed.ncbi.nlm.nih.gov/31105044/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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