What is an Ancestral Diet? Everything You Need to Know
I’ve recently been seeing a lot of social media creators on Instagram advertising this weird diet that I’ve never seen. It involves a lot of raw meat (much of this being from organs), raw unpasteurized milk, and a variety of other animal products. So, as a health and fitness writer, I decided to do a bit of research.
Turns out that all of these foods are a part of something called an ancestral diet. You’re probably in the same position as I was last week, not being sure of what to think about this diet.
From a personal standpoint, I can tell you that I won’t be using it anytime soon, however, I still found researching the diet interesting.
In this article, I’ll discuss everything you need to know about the ancestral diet, including what it is, how it’s structured, why it’s structured like this, along with its benefits, limitations, and more.
What is an ancestral diet?
A statement I came across on one website really helped develop my understanding. It suggested that this diet isn’t necessarily a structured eating program, but more a sort of philosophy.
The philosophy is based on the belief that our bodies are best adapted to the diets maintained by our ancestors, and that modern processed foods are damaging.
As mentioned previously, the diet involves eating a variety of organic, environmentally sourced foods, whilst minimizing the consumption of artificial foods and seed oils. I’ll discuss some specific examples of foods that are a part of the diet in the next section of this article.
It’s important to note that a lot of ancestors have existed (who would’ve thought), obviously in different places, which means that the diets of various demographics will consist of different foods based on culture, food availability, and an array of other factors. This point was based on a suggestion made by nutrition diagnostics.
How is an ancestral diet structured?
It’s primarily built around meats, vegetables, and fruits, which is a major upside considering how unhealthy and inorganic the average modern diet is in comparison to this. It also involves eating a variety of other foods.
Here’s a list of things you’d be eating with this diet.
Meats, particularly grass-fed meat. Beef is a big one, along with chicken, lamb, fish, and poultry. These are all full of proteins, specifically essential amino acids which we need from our diets.
Fruits and vegetables, non-starchy products like leafy greens as well as broccoli, carrots, and much more. Fruits are also prevalent, yet a little less than vegetables due to their natural sugar content.
Seeds and nuts, almonds, walnuts, and macadamia nuts are a part of many traditional diets, as well as pumpkin seeds, flax seeds, and chia seeds.
Eggs, a healthy balance of organic proteins and fats, along with a small quantity of carbohydrates
Healthy fats, avocados and coconuts are great examples
Here are the foods you’d be avoiding:
Grains and legumes, although not completely opposed, these foods are generally minimized
Processed foods are a massive no
If you’re thinking of structuring your eating around one of these diets, it's advisable to consult with a healthcare professional or registered dietitian before making significant changes to your eating habits to ensure they align with your individual health needs and goals.
Why you should try an ancestral diet
Its primary benefit of is the ability to limit inflammation. Inflammation is an immune response that occurs when harmful agents enter your body and need to be eliminated. It’s generally a good thing, helping to keep you safe. However, there’s a colossal list of downsides. A few complications that can be brought about are:
Arthritis
Asthma
Atherosclerosis
Blindness
Cancer
Diabetes
A variety of studies have suggested that saturated fats and cholesterol cause heart disease. These aren’t false, but based on research into ancestral eating, it’s hard not to believe that processed foods and seed oils as a whole aren’t causing cardiovascular complications.
Here’s some research into the effectiveness of ancestral eating:
The indigenous Tsimane people from Bolivia are 80% less likely to suffer from atherosclerosis than an adult in the United States
The Hadza people of Northern Tanzania are one of the last ethnic groups that still maintain a hunter-gatherer way of life. Less than 2% of Hadza adults are overweight, as opposed to the American population, where 66% of people are overweight.
Kenya’s Maasai people don’t suffer from heart disease while eating ancestrally. Here’s the reasoning behind my suggestions regarding cardiovascular dysfunction.
Let’s look more deeply into the benefits and limitations of eating with this diet now.
Benefits of eating with an ancestral diet
Reduced Inflammation
As we just discussed, a primary benefit of the diet is its reduction of inflammation. By decreasing the prevalence of inflammation in your body, your risk of suffering from any of the aforementioned diseases is lessened, which is a massive positive.
Superior Gut Health
The diet involves ingesting a variety of probiotics, prebiotic fibres, and fermented foods which promote the activity of healthy gut bacteria and protect your digestive system. Not only does this improve gut health, but it positively impacts mood and metabolism, whilst providing immunity to disease.
The diet also excludes foods that can be problematic for some individuals, such as grains and legumes. These foods contain compounds like lectins and phytates, which can be challenging for some people to digest and may cause gut irritation or discomfort. By avoiding these potential irritants, individuals with specific sensitivities or intolerances may experience improved gut health.
Opposition to Processed Foods
It’s undeniable that processed foods contain unhealthy levels of added sugar, sodium, and fat. Each of these products can be greatly harmful due to their role in leading to disease. Obesity, heart disease, and high blood pressure are just a few of the serious issues you could face if you ingest too many processed foods.
Body Composition
The diet, when followed in a balanced and appropriate manner, can support improvements in body composition. Emphasizing whole, unprocessed foods, including lean meats, fruits, vegetables, and healthy fats, can provide essential nutrients, promote satiety, and support weight management goals.
Weight Loss
For individuals who are overweight or obese, following the diet may help facilitate weight loss. The diet's focus on whole foods, higher protein intake, and avoidance of processed foods can lead to a reduced calorie intake, improved satiety, and potentially a more favourable hormonal response for weight loss. Despite this, you’ll still need to be doing frequent exercise so that you’re burning calories if you want to lose weight.
Balanced Omega-3 to Omega-6 Ratio
The diet, which often includes sources of omega-3 fatty acids like fish and nuts, promotes a more balanced ratio of omega-3 to omega-6 fatty acids. This balance is important for gut health, as omega-3 fatty acids have anti-inflammatory properties, while excessive intake of omega-6 fatty acids (commonly found in processed and fried foods) can promote inflammation in the body, including the gut.
Limitations of the diet
Nutrient Deficiencies
Depending on the specific variations of the diet and individual food choices, it can be challenging to meet certain nutrient needs. For example, the exclusion or limited consumption of grains and legumes may reduce the intake of important nutrients like B vitamins, iron, and fiber. Careful planning and the selection of a variety of foods is necessary to ensure adequate nutrient intake.
Limited Food Choices
The diet restricts or eliminates certain food groups, such as dairy, grains, and legumes, which may limit dietary variety and make it more challenging to meet specific nutritional needs. This can be particularly relevant for individuals with specific dietary requirements, preferences, or cultural considerations.
Practicality and Sustainability
Adhering to the diet can be challenging for some individuals due to the limited availability or higher cost of certain foods, especially grass-fed meats and wild-caught fish. Moreover, the diet may require more time for meal preparation and planning. This can make it less practical or sustainable for those with busy lifestyles or limited resources.
Potential for Imbalanced Macronutrient Intake
Depending on individual food choices within the diet, there may be a tendency to consume higher amounts of animal protein and fat while reducing carbohydrates. This may not be suitable for everyone, as individual macronutrient needs and tolerances can vary. It's important to ensure a well-balanced macronutrient intake that aligns with individual needs and goals.
My verdict on the ancestral diet
It’s great for your health
This is undeniable. The variety of compounds prevalent in this diet that positively impact your body whilst also minimizing potential harm ensures this diet’s healthy nature. By minimizing the risk of disease, you’re helping yourself live longer, which is a massive positive.
It can help you reach your fitness goals
The diet involves eating a heap of protein. If you’re looking to build muscle, protein is without a doubt the most important macronutrient that you need a lot of - I’ve written a full guide on protein intake, linked here. On the other hand, the diet’s avoidance of processed foods can help to drastically increase your daily calorie intake, making weight loss far easier.
Financially, it’s uncomfortable
This is one thing that’s blatantly noticeable just by doing a few quick investigations into the pricing at my local shops. Fast food is a lot cheaper than steak and chicken, being less healthy, but more affordable. This may be a complicating factor if you’re struggling financially, which is pretty common nowadays considering the rising cost of living.
Overall, the ancestral diet is an appetizing option. At the end of the day, it all comes down to personal preference. If you’ve read this article and feel that the benefits outweigh the limitations, I’d highly recommend the diet to you. If it doesn’t align with your preferences, that’s fine, you’ve learnt about something new anyway! We’ll go through some alternative options for you now.
Alternative diet options
If you’re not too keen on trying the ancestral diet, here are a few other options that might may be more suitable to your needs. Considering the fact that this is a health and fitness website, some of these options are more catered towards those who are focused on reaching their fitness goals, and need the right diets to do so.
If you’re looking for a healthy everyday diet, here are my recommendations:
Keto diet
DASH diet
Mediterranean diet
Here are the diets we’ve written extensive guides on:
The Bulking Diet
A bulking diet is designed to support muscle growth and weight gain.
It typically involves consuming a caloric surplus by increasing overall calorie intake, particularly from carbohydrates and protein.
The goal is to provide the body with the necessary energy and nutrients to facilitate muscle building and support strength gains.
Guide linked here
The Cutting Diet
A cutting diet is aimed at reducing body fat while preserving muscle mass.
It involves creating a caloric deficit by reducing overall calorie intake, often through a combination of reducing carbohydrates and fats.
The diet typically emphasizes lean protein sources, fibrous vegetables, and moderate amounts of healthy fats to support satiety, muscle preservation, and fat loss.
Guide linked here
The High Protein Keto Diet
A high protein keto diet combines the principles of a ketogenic diet with a higher protein intake.
It involves consuming a high proportion of calories from healthy fats, a moderate amount of protein, and a low amount of carbohydrates.
The goal is to induce a state of ketosis, where the body primarily relies on fat for fuel while providing adequate protein for muscle maintenance and repair.
Guide linked here
To conclude
The ancestral diet is a fantastic option for anyone looking to enhance their health. In this article, I discussed everything you need to know about the diet to help you get your head around whether it’s suitable or not. While possessing an array of benefits, the diet also has its downsides. I hope this article provided you with the information and assistance you needed to find your desired diet. Best of luck in your future fitness endeavours!