Archive for year: 2013
Should You Take Probiotics?
Probiotics are constantly being advertised, but what are they, exactly? And if you follow a good, healthy Paleo diet, should you consider taking them?
Probiotics are, for the most part, live organisms such as bacteria that people consume in order to gain several health benefits. But how is this possible? After all, people often take antibiotics to deal with bacteria inside their bodies that are causing problems. Well, the thing is that there is a distinction to be made between good bacteria and bad bacteria. In normal circumstances, the body has a pretty good balance between the two so the bad bacteria cannot do any damage. However, there are situations such as being ill where this balance is lost. Therefore, taking probiotic supplements allows you to regain the balance and prevent a lot of further medical complications.
There are many different kinds of bacteria found in probiotics supplements and they all come with various health benefits. One of the most common genera is lactobacillus, which contains over 50 species of bacteria used in probiotics. These species can also be found in yoghurt and are usually effective at preventing certain infections as well as diarrhoea and skin disorders.
The genus of bacteria that makes up for almost 90% of all good bacteria found in the human body is bifidobacteria, which contains around 30 different species. They are immediately present in our bodies since birth and can help with various problems such as dental cavities, abdominal pains, bloating and bowel problems.
There are four other major bacteria genera found in the body: saccharomyces boulardii, streptococcus thermophilus, enterococcus faecium and leuconostoc. Each of them contains various species that have a positive effect on the human body, in one way or another.
For the most part, the healthy benefits that come from taking probiotic supplements impact two major areas: our digestive tract and our immune system. They affect our digestive tract because, as mentioned previously, they restore the balance between good bacteria and bad bacteria which can shift due to stress, bad diet, lack of sleep, drug usage etc. Their goal is to not let the bad bacteria grow in large amounts as this can lead to problems, but they also do not eliminate it completely since our bodies do have certain uses for it. Probiotics also help by eliminating toxins, chemicals and other harmful substances from our digestive tract while also helping absorb nutrients and delivering them to the cells that require them.
Probiotic supplements also have an impact on our immune system. They do not necessarily make it stronger, but by keeping the balance they ensure that the immune system is operating at maximum efficiency. Whenever this does not happen we are prone to being attacked by germs and this can lead to bad medical complications in some people. Allergic reactions, autoimmune disorders and infections are common results of this problem.
Therefore, taking probiotic supplements can have quite a positive effect on our bodies. However, they require the same care and attention as normal supplements, making sure that the brand is reputable (i.e. Paleo compliant) and that you take the recommended dosage.
Do you take any type of Probiotic alongside following the Paleo diet? And if so, which brand do you use?
73 Paleo Dinner Ideas
What are you having for your Paleo Dinner tonight? Have your dinners started to get repetitive and boring? Or perhaps you’ve got a joint of meat sat in your fridge and are looking for some inspiration about what dinner to make with it? My Paleo dinner recipe book is full of dinner recipes – you can check it out here. Meanwhile, here are some Paleo dinner ideas to cook and enjoy tonight…
Chicken Paleo Dinner Options
There are so many options with chicken! If you’ve got some chicken at home, perhaps one of these ideas will give you some inspiration?
- Thai green curry
- Chicken Fajitas. Either skip the tortillas or use lettuce, or Nori wraps instead
- Chicken casserole – make it in your crockpot/ slow cooker for an instant dinner
- Chicken kebabs
- Bacon wrapped chicken breasts
- Roast chicken
- Chicken salad with mango
- Lemon chicken in the slow cooker
- Jerk chicken
- Quick & easy chicken curry
- Paleo chicken pad thai
- Avocado Cashew chicken
Fish Paleo Dinner Suggestions
Fish is a great choice for Omega 3 – just make sure you get good quality seafood – and ideally line caught fish.
- Salmon burgers
- Paleo Sushi using nori wraps and cauliflower rice
- Pan seared tuna with lime and steamed veggies
- Smoked haddock omelette
- Chilli crab
- Salt & pepper squid
- Shrimp salad
- Chowder
- Baked trout & roasted vegetables
- Seared scallops
- Muscles with garlic
- Seaweed salad
- Paleo paella
- Fish stew
SAD Dinners
Missing a SAD favourite? Try the Paleo version!
- Make a Paleo pizza with a nut flour base
- Spaghetti bolognaise with zucchini noodles
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Beef Paleo Dinner Ideas
Beef is another very versatile dinner choice, with literally thousands of menu options. Try one of these ideas tonight.
- Bunless burgers with sweet potato fries
- Meatloaf
- Lasagne (using eggplant and zucchini instead of pasta)
- Paleo meatballs
- Beanless chilli
- Spicy beef curry made with coconut milk
- A traditional roast beef dinner with roasted veggies
- A beef and broccoli stir fry
- Beef stew
- Beef stuffed capsicum/bell peppers
- Beef stroganoff
- Cottage pie topped with cauliflower mash
- Beef Goulash
- Beef Bourguignon
- Steak & Eggs
- Cinnamon beef hash
- The classic meat pie
Lamb Paleo Dinners
I always forget how much I enjoy lamb. Fancy one of these on your menu tonight?
- Shepherds pie topped with sweet potato mash
- Lamb shanks with cauliflower rice
- Lamb skewers
- Slow roasted leg of lamb
- Lamb tagine
- Lamb hotpot
- Lamb chops and mint sauce
- Lamb burgers served with a Greek salad
- Rogan Josh
Paleo Pork Dinners
You can do a lot with pork – this is one meat that I especially recommend getting the best quality possible. Ideally try to get pasture raised pork.
- Sausage and (sweet potato) mash
- Pork chops, apple sauce and steamed greens
- Ginger & orange pork ribs
- Sweet & sour pork
- Sausage hash
- Pork chops & apple sauce
- Moroccan pork
- Braised short ribs
- Paleo sausages with sauerkraut
- Pork tenderloin with pumpkin
- Sausage, red wine & almond casserole
Other Meats & Offal Dinners
For a nutritional boast, how about something more unusual – or some offal?
- Liver & onions. The classic combination – not to mention packed with goodness
- Chicken liver salad with poached egg
- Oxtail soup
- Barbequed Kangaroo
Winter Paleo Diet Dinners
Something comforting for cold winters nights
- Bone broth
- Mushroom soup
- Vitamin A soup
- Nasi Goreng
What are your favourite dinners? I’d love to hear some more dinner ideas from you, in the comments below! And if you enjoyed this post, please like and share it.
How To Make Perfect Pork Crackling
I love Pork Crackling (which you may know as Pork Rinds or Pork Scratchings, depending on where you’re from). But it’s often a disappointment, either soft and underdone, or burnt and completely wasted! But when it’s crunchy and crackly, it is so good.
Pork crackling is obviously mainly fat, which makes it the perfect Paleo snack. Just a small amount is extremely satiating, so you can easily cook enough to last for many servings. Whilst you can buy them, one look at the ingredients (not to mention the uncertainty about the quality of the pork used) will probably tell you to get in the kitchen and make your own!
I’ve been trying to work out the best way to get perfect Pork crackling, which I’ll share with you below.
Firstly with Pork, perhaps more so than any other meat, quality really counts. I always go for Pasture Raised* pork and am careful to buy the best quality I can. If I could only buy one type of meat organic and pasture raised, without doubt I would choose pork.
You can use a few different cuts, blade or a roasting joint work well, but my favourite is Pork belly.
How To Make Perfect Pork Crackling
Achieving perfect pork crackling can be tricky, but with the right technique, you can enjoy crispy, crunchy crackling every time. This recipe focuses on quality ingredients and precise methods to ensure delicious results.
Servings: 4 people (depending on size of pork cut)
Calories: 70kcal
Cost: $20
Equipment
- Sharp knife
- Paper towels
- Roasting tray
Ingredients
- Pork belly or other cuts like blade or roasting joint
- Boiling water
- Sea salt Himalayan or Celtic sea salt recommended
Instructions
- Dry the Skin: Dry the pork skin thoroughly using a paper towel.
- Score the Skin: With a sharp knife, score the skin, leaving the cuts about a finger width apart. Create either diagonal stripes or a diamond pattern. Make sure you score through the skin, but not through to the meat.
- Pour Boiling Water: Pour boiling water over the skin. This step might seem odd, but it helps in achieving the perfect texture.
- Dry and Salt the Skin: Dry the skin thoroughly once more, then rub sea salt into it, making sure the salt gets right through into the cracks. Some people add oil here, but it's optional as great results can be achieved without it.
- Rest Overnight: If possible, leave the salted pork in the fridge overnight.
- Prepare to Cook: When ready to cook, add more salt to the skin.
- Cook: Preheat the oven to 180C. Cook the pork for about 15 minutes per kilo. For the last 15 minutes of cooking, turn the oven up to about 240C to achieve a crispy finish.
Notes
- Quality matters: Use pasture-raised pork for the best results.
- Ensure thorough drying of the skin at each step for optimal crispiness.
- Adjust the cooking time based on the weight of your pork cut.
Please share your tips below, I know almost everyone seems to have a slightly different technique.
*Pigs will tend to eat lots of different foods – not just grass, which is why grass-fed isn’t a term used to refer to pork and other pig-related products. “Pasture raised” means they’ve been raised to eat their natural diet, which may include whatever they find as they roam about the pasture – grass, bugs, corn, fruit, veggies, weeds etc.Why Make Your Own Pork Crackling?
Store-bought pork crackling might be convenient, but it often comes with a long list of additives and seed oils. Worse still, it’s usually made from low-quality pork, with very little regard for animal welfare or how the fat was rendered. By making your own, you not only get full control over the ingredients and method but also benefit from a fresher, more flavourful result. Plus, it’s surprisingly easy and deeply satisfying when you get that perfect shatteringly crisp finish.
The Best Cuts to Use
While pork belly is a clear favourite due to its perfect fat-to-meat ratio and consistent thickness, don’t overlook other options. Shoulder or blade cuts with skin attached also work brilliantly. If you’re making a roast, ask your butcher for extra pork skin so you can make a separate batch of crackling on the side. Another great option is to save the skin when you’re breaking down a cut or trimming meat, freeze it, and make a large batch once you’ve collected enough.
Step-by-Step: Getting It Right Every Time
Here are the most important steps to make sure your pork crackling is a guaranteed success:
- Dry the skin: Moisture is the enemy of crispness. Pat the skin with paper towel, then let it air-dry uncovered in the fridge for a few hours or overnight if possible.
- Score the skin: Use a very sharp knife or Stanley knife to score the skin in thin lines (without cutting into the meat). This helps the fat render and the skin puff up.
- Salt generously: Salt draws out moisture and contributes to that ultra-crisp texture. Don’t be shy – you can always brush some off later.
- Start hot: Begin roasting at a high temperature (around 220°C) for 20–30 minutes to start the blistering process. Then reduce the heat to finish cooking the meat without burning the skin.
- Finish under the grill if needed: If the crackling isn’t quite crisp enough at the end, a few minutes under the grill can work wonders – but watch it closely!
What to Serve It With
Pork crackling is incredibly versatile and works as more than just a snack. Try serving it alongside a rich slow-cooked pork shoulder, using it as a crunchy topping for soups or salads, or pairing it with creamy cauliflower mash for the ultimate comfort meal. You can even crumble it over roasted veg or use it as a crispy garnish for a hearty stew.
Storage and Leftovers
If you manage not to eat the whole batch straight away, pork crackling stores well. Keep it in an airtight container at room temperature for up to two days. To bring it back to life, pop it in a hot oven for 5–10 minutes. Avoid refrigerating it, as this can cause it to soften and lose its crispness. For longer storage, it can be frozen and then reheated from frozen – just don’t let it thaw first or it will go soggy.
Flavour Variations
While plain salted crackling is a classic, there are endless ways to add flavour without compromising Paleo principles. Try rubbing the skin with:
- Smoked paprika and garlic powder
- Ground fennel seeds and black pepper
- Dried rosemary and sea salt
- Chilli flakes and lemon zest
Always apply dry seasonings after the skin has dried completely. Avoid liquid marinades or anything with too much moisture – they’ll prevent proper crackling.
Perfect for Paleo, Keto & Low-Carb Diets
Pork crackling is ideal for those following a low-carb or ketogenic diet. It’s rich in healthy animal fats, contains virtually no carbs, and is naturally gluten-free. When you need a satisfying savoury snack, a few pieces can go a long way in curbing hunger. Plus, it’s a brilliant way to use every part of the animal – something our Paleo ancestors would certainly have approved of.
Using Leftover Fat
Don’t throw away the rendered pork fat that accumulates during cooking. Strain it and store in a jar in the fridge. This fat, also known as lard, is fantastic for roasting vegetables, sautéing greens, or adding flavour to homemade savoury pie crusts. It’s stable at high temperatures and adds rich, savoury depth to any dish.
Final Crackling Thoughts
Perfect pork crackling isn’t just achievable – it’s surprisingly simple with the right approach. It’s a Paleo powerhouse: nutrient-dense, satisfying, and made with minimal ingredients. Best of all, it brings that salty, crispy, crackly joy that few snacks can rival. If you haven’t tried making your own before, now’s the time to give it a go. Just be warned – once you master it, you may never go back to the packet version again.
Have you discovered a foolproof method or seasoning twist? Share your crackling tips in the comments below – I’d love to try your ideas!
Arthritis and the Paleo Diet
Unlike many other diets, the Paleo diet is renowned for the fact that it not only encourages weight loss but it can also help with a number of illnesses. One of such illnesses is arthritis which is caused by the inflammation of joints and is particularly common in females. Arthritis can occur in any part of the body and contrary to popular belief; it is not just a health problem which affects old people. Arthritis can occur at any time and any age and it can have a huge effect on a person’s standard of life. The illness causes a lot of swelling and pain throughout the body which can make everyday tasks a huge upheaval.
It is thought that a person’s diet can influence their likelihood of developing arthritis at any stage of their life and there are specific food groups which can actually encourage inflammation of the joints, leading to arthritis over time. The most common foods which are said to enhance the likelihood of arthritis are wheat and grains as they contain a protein called lectin, which is not easy to digest and thus can encourage inflammation.
As the Paleo diet completely discourages the consumption of wheat and grains it is thought that it can be hugely important in preventing arthritis and reducing the effects for those who already have the condition. The foods which we know are popular as part of the Paleo diet, including fresh fish and vegetables are anti-inflammatory which means they can reduce the risk of suffering from arthritis. A high intake of Omega-3 in the diet is the perfect way to maintain a good standard of health and this is the reason it is so widely encouraged with the Paleo diet. These food groups are easier to digest which makes them a much healthier option when it comes to taking care of our bodies.
There are many people who will turn to anti-inflammatory tablets as a means of combating the symptoms of arthritis, rather than looking more closely at diet and how this can have an effect on the condition. There is a common misconception that grains are important as a means of increasing fibre intake, but in fact this isn't really the case. Vegetables which are non-starchy and fresh fruit actually contain much more fibre than what you would find in grains, so skipping these from your diet will not have any adverse effects on the body and overall health.
Grains also have a lack of essential vitamins, including A, C and B12, so there is no reason why they have to be part of any healthy diet. The key foods on the Paleo diet such as vegetables, meat and fruit have these in abundance so are a much healthier choice when it comes to looking after your diet.
In order to take good care of the body from the inside to the outside and setting it up for a long and healthy life, the diet we choose to follow is vitally important. As we all know, there are lots of diets which are constantly introduced but many of these focus entirely on lowering weight as opposed to keeping us healthy. There are many diets which will help us lose weight very quickly but these can actually be very detrimental to health. The Paleo diet on the other hand can offer a way to enhance our quality of life which is what makes it so popular and the reason why the popularity continues to grow.
Arthritis can be hugely dilapidating and can even be so severe that it can prevent people from carrying out normal day to day tasks and being able to work. The Paleo diet is the ideal way to introduce the right food groups in order to help prevent this illness or significantly reduce the effects of it. It is not a quick fix though, it takes a lot of dedication and following it to the letter – and the longer this is done, the easier it becomes. The incorporation of exercise together with the Paleo diet can provide a quicker way of combating arthritis and preventing the stiffness of the disease which can cause major health issues.
If you suffer from arthritis I’d love to hear how Paleo has helped and how much difference it has made. Surely following a real food, Paleo diet is a much safer health option than consuming tablets, which are only really a temporary resolution.
13 Paleo Uses For Coconut Aminos
Long before I went Paleo, I used Soy Sauce in almost all of my cooking, thinking that not only did it taste good – but that I was adding a super health food to my diet. Now, I've replaced Soy Sauce with Coconut Aminos in all of my cooking.
What’s So Wrong With Soy?
As I researched I formed the opinion that rather than being healthy, Soy is actually quite the opposite. As a legume, Soy contains Lectins, which turn your Leptin sensitivity haywire, confusing your hunger and energy signals. The high levels of Phytates in soy are also undesirable, since they bind to minerals, ensuring that they are unavailable for your body to absorb.
Soy has a high Goitrogen content. Goitrogen interfers with the Thyroid, so can lead to Hypothyroidism. My biggest concern with Soy however, is the plant estrogens it contains (isoflavones) – which have the effect of raising estrogen and decreasing testosterone. Think man boobs and all sorts of undesirable effects through unbalanced hormone levels.
Avoiding Soy…
Fortunately, it is easy to avoid Soy products. Firstly, I find that by using so many different ingredients in my cooking, it is so much tastier that I don’t need to add any extra flavour. Just by changing the herbs and spices I use, I can completely change the taste of a recipe anyway.
But – for those occasions when nothing else will do, I have found Coconut Aminos to be a great alternative to Soy.
What Is Coconut Aminos?
Coconut Aminos is essentially the sap of a coconut tree, or the juice from coconut blossoms. The tree is tapped to collect the aminos, which is then dried in the sun to evaporate, or can be fermented. The sap from the tapped tree will continue to produce sap for years to come.
The aminos is loaded with amino acids (apparently 14 times more than soy sauce) and packed with minerals and vitamins.
13 Things You Can Do With Coconut Aminos
- Marinate a steak in coconut aminos, garlic, coconut oil, salt and pepper for a few hours before cooking
- Make Paleo Sushi using nori wraps, cauliflower rice and fish, and serve with coconut aminos as a dipping sauce
- Use for making beef jerky
- Add to Paleo chilli for a deep flavour
- In fact, try it in any tomato based dishes to cut the acidity of the tomatoes, make the dish a darker colour and replace the need to add salt
- Marinate chicken in it before adding to a stir fry
- Use in fermented foods like Kimchi
- Perfect for Asian inspired dishes like Nasi Goreng
- Use in soups and stews instead of adding salt
- Add to the baking tray when roasting a chicken to brown the skin when basting the bird.
- Mix coconut aminos, balsamic vinegar, mustard, olive oil and a squeeze of lemon to make a delicious salad dressing
- Add to sweet potato chips with olive oil and coriander before baking in the oven.
- Slice and de-seed and avocado, pierce with a fork, then pour on balsamic vinegar and allow to soak in. Then fill the hole up with coconut aminos and eat with a spoon.
Where Can You Get Coconut Aminos?
If you’ve not tried it before, you can often find Coconut Aminos at your local health food shop. Alternatively, a few places online stock it. I get mine from iherb (who offer $10 discount for first time customers), as I order most of my herbs, spices and supplements from there in bulk.
What do you use Coconut Aminos for? Share your suggestions below.
Why Coconut Aminos Is a Must-Have in Your Paleo Pantry
If you’re following a Paleo lifestyle and avoiding soy, Coconut Aminos is one of the best pantry staples you can keep on hand. It has a rich, savoury flavour with just a hint of sweetness — making it the perfect soy sauce substitute without the unwanted effects of legumes or soy-based additives.
What makes Coconut Aminos Paleo-friendly is its natural composition: it’s made by fermenting or sun-drying the sap from coconut blossoms. There’s no gluten, soy, or artificial preservatives — and it’s typically lower in sodium than traditional soy sauce, making it a gentler option for those watching their salt intake.
It also delivers a decent amount of amino acids, which are the building blocks of protein, along with trace vitamins and minerals. While it’s not a nutritional powerhouse per se, it’s a flavour powerhouse — and that makes it incredibly useful for elevating otherwise plain meals.
Whether you're creating a stir-fry, seasoning roasted vegetables, or making a dipping sauce, Coconut Aminos brings depth and umami to your dishes. It’s especially good in Asian-inspired Paleo recipes, but also works in stews, marinades, and dressings.
For anyone easing into Paleo or missing that salty soy-style flavour, Coconut Aminos is an easy win. It helps you recreate favourite dishes without compromising your goals — and adds something new and exciting to your cooking.
Why Coconut Aminos Belong in Every Paleo Pantry
If you’re following a Paleo lifestyle in Australia, Coconut Aminos is one of those go-to staples that deserves a permanent place in your pantry. It offers the salty, umami depth of soy sauce — without the soy, gluten, or additives. Whether you’re making a stir-fry, marinating meat, or just drizzling over eggs or roasted veggies, it’s a game changer for flavour.
Unlike soy sauce, Coconut Aminos won’t interfere with hormone balance, thyroid health, or mineral absorption — all common concerns when trying to stay aligned with Paleo principles. It’s naturally fermented, packed with amino acids, and has a slightly sweet, mild taste that works well in almost any savoury dish.
Best of all, it's now widely available in Australia at health food stores and online. If you haven’t tried it yet, grab a bottle and experiment — you might be surprised how quickly it replaces soy in your cooking.
Got a favourite way to use Coconut Aminos? Share your recipes or tips in the comments!
DIY Paleo Toothpaste Recipe
Do you use regular shop bought toothpaste? You’re careful about what you eat – but what about what you brush your teeth with?
I just read the ingredients on two brands of toothpaste, Colgate and MacCleans – and was shocked by what they contained. I don’t even know what the ingredients actually are – and I certainly couldn't find them at the farmers market. Here are just some of the common ingredients I saw…
Glycerin, Silica, Flouride, Sodium Methyl Cocol Taurate, Disodium Phosphate, Titanium Dioxide, Sodium Saccharin, Methylparaben, Propylparabem C173360, C174160, Sorbitol, PVM/MA Copolymer, Sodium Lauryl Sulphate (SLS), Carrageenan, Triclosan, Mica, Brilliant Blue and Quinoline Yellow
Whilst you aren't supposed to swallow toothpaste, it’s fairly obvious that the ingredients can get into your blood stream. And that’s just adults – do children really manage to spit it all out?
Animals don’t use toothpaste – and clearly a few hundred years ago we wouldn't have been using such chemical laden products on our teeth. So is it really necessary?
Fluoride is a very controversial addition to toothpaste, and one that highly concerns me. From what I've read, Flouride seems to be highly toxic – and quite possibly not as great for teeth as the experts proclaim.
What’s The Alternative To Commercial Toothpaste?
Of course when you follow a Paleo diet, you won’t be eating the processed sugary foods that cause damage to teeth – this makes dental care a whole lot easier.
Instead of using a commercial toothpaste, you can go really basic and just floss and use baking soda to brush your teeth with. But baking soda can feel quite abrasive if you use it all the time – and also the taste might not be quite to your liking. You can also just use coconut oil. But, here’s a good recipe that I've tried. The peppermint oil takes the edge off the baking soda and leaves a “fresh” taste.
Ingredients:
- 8 teaspoons of baking soda
- 5 teaspoons of coconut oil (exactly what you use to cook with – hopefully unrefined, extra virgin)
- 10 drops of peppermint oil (adding cinnamon instead is another winning combination)
How To:
Mix the ingredients together thoroughly in a small pot.
When ready to used, scoop out onto your toothbrush with a small wooden stick (or similar)
Remember – It’s not going to taste like what you've been used to in the commercial toothpastes – but you’ll soon get used to it. Your health and teeth will thank you!
Why Make Your Own Paleo Toothpaste?
Making your own toothpaste might sound extreme at first, but for anyone following a Paleo lifestyle in Australia, it just makes sense. You’re already choosing real food, avoiding artificial additives, and being mindful of what goes into your body—so why not apply that same thinking to what goes in your mouth twice a day?
A DIY toothpaste recipe like this one avoids harsh chemicals, artificial sweeteners, and unnecessary foaming agents. It also lets you tailor ingredients to suit your preferences—whether that’s adding peppermint for freshness or cinnamon for a warming twist. Coconut oil offers natural antibacterial benefits, and baking soda gently cleans teeth without the synthetic extras.
If you're looking to align every part of your daily routine with Paleo principles, swapping out commercial toothpaste for a homemade version is a small but powerful step. Plus, it’s surprisingly easy—and cheap—to make your own.
What do you use to clean your teeth? If you've got a favourite recipe, I’d love to see it in the comments below!
Can You Get Enough Calcium On A Paleo Diet?
If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”
As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.
In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.
We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.
We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.
As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.
Good Paleo Calcium Sources
There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.
Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.
Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.
How Lifestyle Affects Calcium Retention
It’s not just diet that affects your calcium levels — lifestyle factors also play a significant role in calcium retention and bone health. Regular physical activity, especially weight-bearing exercises like walking, hiking, or strength training, stimulates the production of osteoblasts, which are the cells responsible for building bone. This means that movement isn’t just good for your heart and muscles — it directly supports strong bones and better calcium utilisation.
On the flip side, a sedentary lifestyle or prolonged periods of inactivity can increase the risk of bone density loss over time. This is another reason the Paleo lifestyle, with its emphasis on natural movement and staying active, provides more than just dietary benefits. Being outdoors and physically engaged also increases your Vitamin D exposure, further supporting your body’s ability to absorb and regulate calcium effectively.
Hidden Calcium Stealers in Modern Diets
While many people worry about not getting enough calcium, fewer consider the modern-day calcium stealers that are so prevalent in today’s diets. Phytic acid, for instance, is found in high concentrations in grains and legumes — foods not typically included in a Paleo diet. Phytic acid binds to minerals like calcium and magnesium in the digestive tract, making them less bioavailable. This means that even if your calcium intake looks adequate on paper, it may not be effectively absorbed if your diet is high in these anti-nutrients.
Excessive salt, caffeine, and alcohol are also known to reduce calcium absorption or increase calcium excretion. Many processed and convenience foods are very high in sodium, which increases calcium loss through the urine. Similarly, a heavy coffee or alcohol habit can interfere with your mineral balance over time. By focusing on a whole-foods Paleo approach and limiting or eliminating these substances, you're already helping to protect your body’s calcium stores naturally.
Bioavailability of Calcium in Paleo Foods
Not all calcium-rich foods are created equal. Bioavailability — how well the body can absorb and utilise the calcium — is just as important as the amount. For example, dark leafy greens such as kale and bok choy have high calcium content and excellent bioavailability, meaning your body can actually use most of the calcium they provide. Spinach, although rich in calcium, contains high levels of oxalates which inhibit absorption, so it shouldn’t be relied on as a primary source.
Bone-in fish like sardines and salmon are particularly beneficial because their small, soft bones are a highly bioavailable calcium source. If you’re eating canned versions, look for those labelled “with bones” and opt for sustainably sourced brands when possible. Homemade bone broth is another excellent addition to a Paleo diet. Not only is it rich in collagen and minerals, but slow simmering of the bones releases calcium into the broth, making it a nourishing and absorbable way to support bone health.
Supporting Minerals and Nutrients for Strong Bones
Calcium doesn’t act alone. Several other nutrients play essential roles in maintaining strong bones and ensuring calcium is properly absorbed and distributed. Magnesium is critical for converting vitamin D into its active form, which in turn regulates calcium metabolism. Foods like avocado, dark chocolate (85%+), leafy greens, and pumpkin seeds are good Paleo-friendly sources of magnesium.
Vitamin K2 is another essential nutrient, helping to direct calcium to where it belongs (in your bones and teeth) and prevent it from depositing in soft tissues and arteries. While K2 isn’t abundant in many foods, it’s found in pasture-raised egg yolks, grass-fed animal fat, and fermented foods like sauerkraut. Liver, another highly nutrient-dense food often consumed in a Paleo diet, also provides small but beneficial amounts of K2.
Practical Tips for Ensuring Adequate Calcium on Paleo
- Include a variety of dark leafy greens daily — rotate between kale, collards, turnip greens and bok choy for best results.
- Incorporate bone-in canned fish like sardines into your weekly meals.
- Add a mug of homemade bone broth as a regular part of your diet — especially in winter.
- Snack on nuts and seeds in moderation, prioritising those with better omega ratios like macadamias and pumpkin seeds.
- Eat pasture-raised egg yolks for small, consistent amounts of calcium and K2.
- Stay active with daily walking, strength training or bodyweight movements to support bone density.
- Get safe sun exposure to help your body synthesise vitamin D naturally, especially in the warmer months.
Final Thoughts on Paleo and Calcium
The belief that dairy is the only pathway to strong bones is outdated and overlooks the complexity of calcium absorption and the body’s true needs. With the right mix of real, nutrient-dense food, daily movement, and sun exposure, the Paleo lifestyle offers everything you need to maintain strong bones and a balanced calcium intake — without the need for milk or processed supplements.
If you’re concerned about your calcium levels, consider speaking with a nutrition-savvy health professional and track your intake for a few days to get a clear picture. You might be surprised to learn that you’re already getting more than enough calcium — naturally, and without compromise.
Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!
Keeping It Paleo Whilst Travelling – Indonesia
I had intentions of being 100%, strict Paleo on my recent trip to Indonesia. However, it’s all very well deciding that in advance, but when I actually arrived in Indonesia, things didn't go quite to plan…
As I was travelling to lots of different, rural places in Bali, Lombok and the Gili Islands, food options could be quite limited. Most of the places I stayed offered breakfast options of things like pancakes (with banana or pineapple and topped with honey), fresh fruit (mango, papaya, pineapple and other tropical fruits) and toast and a boiled egg.
My initial approach was to order breakfast from the lunch menu – paying extra to get fish and vegetables, or eggs with a side of chicken and veg. This took quite some explaining and was met with some very baffled expressions. Unfortunately, after a few days I was struck down with the dreaded “Bali Belly” (if you don’t know, I'm sure you can guess!). It then occurred to me I was going against my first rule of travelling:
Eat what the locals eat!
I've travelled all around Asia following this rule and have never been ill. I've always noticed that the tourists who don’t try local food, but order Western dishes are usually the ones to fall ill. I guess because Western food that is rarely ordered, so it doesn't have such a quick turnaround. So, I prioritised “eating local food” above “eating Paleo”. In practice, this mainly meant including rice, as this is such a staple in Indonesia (and Asia generally). I also started to eat a lot of fruit – where as usually I only have one or two pieces a week.
Fortunately the food in Indonesia has a few important differences from a lot of Western food. Everywhere I went, the food was local. I had fish a few times, sitting by the lake or overlooking the sea that the fish came from. The rice came from the rice paddies next door. The eggs, from the hens that were roaming around next to where I ate. I was also very impressed to find that most food is cooked in coconut oil; but not shop bough coconut oil – home made coconut oil!
My Favourite Indonesian Paleo-ish Dishes
A great Indonesian dish that I had often was Satay. This is meat skewers, cooked over coals and flavoured with local herbs and spices and served in peanut sauce. So whilst the peanut (legume) sauce is not Paleo, the principles of the dish clearly are.
Soy is also quite strongly featured, as tofu or tempe – and whilst it is traditionally prepared (certainly not processed), it was easy for me to steer clear of it.
Despite the rice, I had Nasi Goreng (fried rice), several times, leaving the prawn crackers uneaten. Another popular local dish I enjoyed was Gado-gado, which literally means a mix. It contains lots of local vegetables and a peanut sauce with some delicate herbs and spices. I found quite a few dishes, such as Opor ayam, that were along the lines of a chicken curry – in coconut milk – a great Paleo option.
Whenever fish was offered, I found that a great option, as the whole fish was served, and they were locally caught instead of farmed and imported. Pepes Ikan is a great fish dish cooked in a banana leaf.
I really enjoyed the opportunity to try different fruit, that isn’t so readily available at home. Rambutans are a little like Lycees and were grown almost everywhere. I also tried jack fruit, snake fruit and fresh papaya.
So, my strategy of eating like a local worked well from a short-term health perspective in that I avoided food poisoning. But I found the change of diet hard going. On my Paleo diet, I can go for a long time before I get hungry, as my blood sugar levels remain stable. When I started to introduce so many (relatively) carbohydrates, I found that I would become extremely hungry and shaky – and have to eat every few hours – a clear indication of a drop in blood sugar levels. As much as I enjoyed trying so many local foods, it was good to return to my normal World, where I'm fortunate enough to be able to eat what I want to eat based on Paleo, rather than what is available.
Can You Really Stay Paleo While Travelling in Indonesia?
Travelling on a Paleo diet through Indonesia is all about flexibility, local knowledge, and a little bit of grace. While it might not be possible to stay 100% strict Paleo — especially when rice and fruit are such daily staples — making thoughtful choices can still support your health and energy.
One of the best things about eating in Indonesia is the freshness and origin of the food. Whether it's fish caught that morning, vegetables grown in nearby gardens, or eggs from chickens scratching around by the roadside, it's a far cry from the packaged and processed foods common back home. Cooking in homemade coconut oil is an added bonus you won’t find in many other destinations.
If you’re travelling in Asia and want to stay Paleo-ish, focus on eating local, avoiding seed oils and processed snacks, and keeping your meals simple. A few days of relaxed rules won’t undo the bigger picture of your Paleo lifestyle.
Have you tried to keep it Paleo in Bali, Lombok, or elsewhere in Southeast Asia? Share your experiences — and your best travel food hacks — in the comments below!
