Stamped Eggs
In the UK all Eggs (from a source with over 50 hens) are stamped identifying whether they are organic, free range, from barn or caged hens. The stamps also show the size of Eggs and a code identifying where they came from.
I believe some parts of Australia require Eggs to be stamped, but it is certainly not the case in New South Wales (though a few particular brands do seem to have stamps, it is very rare). It bothers me that when I buy Eggs from a shop, I don't really know that they are the box describes. I've often had Eggs that don't seem as fresh as the box would indicate – I wonder if I've ever had caged Eggs that were in a free-range organic box? How would I know?
Whilst it would add an extra cost to stamp all Eggs, I don't think the cost would be prohibitively expensive. It would be a small price to pay for the assurance that the Eggs you paid for are the Eggs in the box.
The Transparency Dilemma: Why Egg Labelling Matters
For many Australians following a Paleo lifestyle, knowing the source and quality of your food is paramount. Yet, when it comes to something as simple as buying a carton of eggs, transparency is often lacking. Unlike the UK’s comprehensive system of egg stamping, most states and territories in Australia, including New South Wales, do not mandate detailed labelling on individual eggs. This opens the door to potential mislabelling, misinformation, and a breakdown in consumer trust.
It’s not just about knowing whether your eggs are free-range or organic — it’s also about understanding their journey from farm to table. Consumers should be empowered to make informed decisions, especially those adhering to specific dietary standards like Paleo, where the ethical and nutritional quality of animal products plays a significant role.
Industry Practices and Loopholes
In Australia, egg producers must adhere to certain labelling laws, but enforcement varies widely. While cartons may legally claim the eggs are free-range, the definition of “free-range” can differ depending on who you ask. According to Australian Consumer Law, eggs can be marketed as free-range if the hens had “meaningful” access to the outdoors and a maximum stocking density of 10,000 hens per hectare. But many advocates argue that even this is too crowded and lacks transparency.
By contrast, in the UK, stamped eggs allow consumers to identify not only the type of production (e.g. 0 for organic, 1 for free-range) but also the country and individual farm code. This traceability builds confidence and enables consumers to verify claims easily. Why shouldn’t we demand the same level of detail in Australia?
How Fresh Are Your Eggs?
Anyone who’s ever cracked open an egg with a runny white or flat yolk knows the disappointment of eggs past their prime. But without date stamps on the egg itself, you have no idea how long ago they were laid. The box might suggest they’re within date, but that doesn’t mean the eggs are fresh.
Stamped dates could be a game changer for those who want to eat as close to nature as possible. Imagine knowing whether the egg in your breakfast fry-up was laid three days ago or three weeks ago. Not only does this improve food safety, but it also ensures quality and taste — both key priorities for anyone following a clean-eating approach like Paleo.
What Stamping Could Look Like in Australia
Implementing a stamping system doesn’t have to be complex or costly. In fact, some boutique producers already use this practice voluntarily. A standardised national approach could include:
- Production Code: e.g. 0 for organic, 1 for free-range, 2 for barn, 3 for cage.
- Date of Lay: Not just a best-before date — the actual date the egg was laid.
- Farm ID: A code linked to a publicly searchable database, showing exactly where your eggs came from.
With this system, you could verify that the “organic” eggs you’re paying a premium for weren’t just packed at the same plant as caged eggs, but genuinely came from a certified organic source.
Consumer Demand for Ethical Eggs
The rise in popularity of ethical and sustainable food choices has driven a surge in demand for pasture-raised, organic and free-range eggs in Australia. But without egg stamping, how can consumers verify they’re getting what they paid for? The risk of unscrupulous producers passing off caged eggs as free-range is too high, especially when the difference in retail price is significant.
Many Australians would be shocked to know how easy it is to repackage eggs, especially if those eggs are loose-packed and unmarked. Labelling the egg itself would provide an extra layer of security that benefits honest farmers and protects the integrity of the supply chain.
Implications for the Paleo Community
If you're eating Paleo, food quality matters. You likely already seek out grass-fed meats, organic produce and healthy fats. But how do you ensure your eggs are truly free-range or organic when there’s no visible evidence?
Egg stamping aligns with the Paleo philosophy of eating clean, whole foods from trusted sources. Being able to identify the exact origin of your eggs allows you to make better nutritional and ethical choices — from breakfast through to baking. The Paleo lifestyle isn’t just about eliminating grains and processed foods. It’s also about reconnecting with real food, raised or grown the way nature intended.
Could Mandatory Stamping Happen in Australia?
While there has been some industry pushback due to concerns about costs and logistics, other countries have proven it can be done. Technology to stamp eggs on the production line is readily available, and the cost per egg would be minimal — especially when offset by the consumer confidence and brand trust it builds.
There are already moves towards greater transparency in other areas of Australian food labelling. Extending this to eggs is a logical and overdue step. Mandatory egg stamping could be part of a broader initiative to support local farmers doing the right thing, while also protecting consumers from fraud and mislabelling.
Have Your Say
Would you like to see every egg sold in Australia clearly stamped with the date it was laid, the type of production, and the farm it came from? Transparency shouldn’t be a luxury — it should be the standard.
As consumers, we have the power to demand change. Whether you buy your eggs from a supermarket, a farmers market, or direct from a farm gate, it’s time we knew exactly what we’re getting. After all, if the UK can do it, why can’t we?
Would a simple egg stamp help you make better choices in your Paleo lifestyle? Would it give you more confidence in the quality and freshness of your food? Let us know your thoughts.
Low Gluten Cakes
Well this was a new one for me. I walked past a Gloria Jean’s coffee shop today and noticed this sign for a “Low Gluten” Hazelnut Chocolate Torte.
From what I've read about Gluten, it really is an all or nothing protein. Nora Gedgaudas spoke a lot about Gluten in her recent seminar, particularly about how gluten takes months to leave the body. Going 100% gluten-free seems to be the only way to avoid the negative effects gluten can have. Of course going strictly 100% gluten-free is also the only way to identify whether gluten has a negative impact. The significant numbers of people who are intolerant will be effected even by a cross contamination – so “low gluten” just isn't going to do it!
“Low-fat”, “low-calorie”, “low-carb”, “low-cholesterol”; “low” seems to be the word signalling a healthy product. I can almost guarantee anything with the word low in the title isn't Paleo.
I’ll have to keep a look-out for “Low Trans Fat” cakes, I'm sure they’ll be good!
Why “Low Gluten Cakes” Are Misleading
The phrase “low gluten cakes” might sound like a healthy upgrade – a better choice than the usual sugar-laden offerings in the café cabinet. But from a Paleo perspective (and, honestly, from a nutritional one), it’s more confusing than comforting. Gluten isn’t something that can be partially avoided if you’re truly sensitive to it. For coeliacs and those with non-coeliac gluten sensitivity, even trace amounts can cause serious issues. So what does “low gluten” really mean? Not much, actually.
Unlike terms such as “gluten-free” – which is regulated and must meet strict labelling standards in Australia and New Zealand – “low gluten” isn’t an officially recognised claim. That means companies can slap it on packaging without needing to meet any clear scientific definition or threshold. It’s marketing speak. And, as you rightly noted, “low” rarely equals Paleo.
The Myth of Moderate Gluten
Gluten is a structural protein found in wheat, barley, rye, and their derivatives. It’s not essential for human health, and research increasingly shows that many people feel better without it – whether due to diagnosed conditions like coeliac disease or more subtle symptoms like brain fog, fatigue, or digestive issues.
But here’s the kicker: gluten doesn’t function like sugar or fat, where less might still be better. For those who react, even a crumb can be enough to cause inflammation, gut permeability (aka “leaky gut”), and autoimmune flares. So this idea of “cutting back” on gluten – without going fully gluten-free – doesn’t actually offer protection. It may just delay healing or mask the true impact it’s having on your system.
What the Science Says About Gluten
At Nora Gedgaudas’ seminar (which many of us still reference years later!), she made a strong case that gluten is problematic for everyone – not just those with diagnosed coeliac disease. She referenced emerging research showing that gluten triggers an increase in zonulin, a protein that regulates intestinal permeability, in all individuals – not just those with gluten sensitivity. This means that gluten may make the gut lining more permeable in everyone, even if you don’t feel immediate symptoms.
For Paleo followers, this is one of the many reasons grains are off the menu. It’s not just about gluten, but gliadin, lectins, phytic acid, and the inflammatory effects of modern wheat – which has been hybridised into something our ancestors wouldn’t even recognise.
Why “Low Gluten” Isn’t Gluten-Free
It’s important to make the distinction between “low gluten” and “gluten-free.” The latter means a product contains less than 3 parts per million of gluten in Australia (the standard set by FSANZ), and is safe for coeliacs. The former? It could still contain wheat, barley, or rye. It could be processed in the same facility as regular wheat flour. It may only have slightly reduced gluten content – but still enough to trigger reactions in sensitive individuals.
Put simply: low gluten is not enough. If you’re choosing to avoid gluten for health reasons – whether you’re Paleo, coeliac, or simply feel better without it – the only safe level is zero.
What About Paleo Cakes?
So if “low gluten cakes” are out – what’s in? Thankfully, the Paleo world is full of delicious options that are naturally gluten-free, grain-free, and refined sugar-free. These treats use ingredients like almond flour, coconut flour, cassava, and arrowroot as their base, combined with eggs, coconut oil, raw honey, and natural flavourings like cacao, lemon, and vanilla.
The best part? When made with real, whole ingredients, these Paleo cakes not only taste amazing but also leave you feeling satisfied – without the sugar crash, the bloating, or the post-cake guilt. They nourish rather than deplete.
How to Spot a Healthy Cake (Hint: It’s Not About the “Low”)
Next time you see a cake advertised as “low” in something, here are a few questions to ask yourself before taking a bite:
- Is it made with real ingredients? (Or is the label a mile long with additives and preservatives?)
- Is it free from gluten, grains, and seed oils?
- Is it sweetened naturally? (Think dates, maple syrup, honey – not maltodextrin, dextrose, or HFCS)
- Would I make something similar at home? (If the answer is no, it might not be Paleo-aligned)
Ultimately, just because something is labelled with health buzzwords doesn’t mean it supports your wellbeing. The Paleo approach is about quality, nutrient density, and simplicity – not clever marketing.
Better Alternatives to “Low Gluten” Cakes
If you’re trying to ditch gluten without feeling deprived, here are some Paleo-friendly alternatives that hit the spot:
- Almond flour chocolate cake – Rich, moist, and completely gluten-free. Perfect for celebrations or afternoon tea.
- Lemon coconut slice – Light and zesty, sweetened with a touch of honey or dates.
- Paleo banana bread – Made with almond or coconut flour, it’s perfect toasted with ghee.
- Flourless brownies – Usually made with nut butter, eggs, and raw cacao. Fudgy, rich, and easy to make in one bowl.
- No-bake bliss balls – A great snack for on-the-go. Just blend dates, nuts, and coconut, roll, and chill.
Dining Out: How to Avoid Gluten Landmines
When you're out and about – especially at coffee chains or bakery-style cafés – you’ll often be faced with labels like “gluten friendly”, “low gluten”, or “no added gluten”. These phrases aren’t regulated and often mean the item still contains gluten or has been cross-contaminated. It’s safer to ask staff about ingredients, preparation methods, and whether items are made in a gluten-free facility.
Better yet? Bring your own. If you’ve got a homemade Paleo treat tucked into your bag (even something as simple as a boiled egg and some berries), you’ll be far less tempted by the “low gluten” cake on the shelf.
Common Gluten-Free Pitfalls
One thing to keep in mind is that not all gluten-free products are Paleo-friendly. Many are packed with:
- Refined starches like tapioca, rice flour, or potato starch (which spike blood sugar)
- Industrial seed oils like sunflower, canola, or soybean oil
- Gums and fillers to mimic the texture of wheat (like xanthan or guar gum)
- Loads of sugar to compensate for flavour
Always read labels – or better yet, make your own. That way, you’re in control of every ingredient that goes into your body.
Going 100% Gluten-Free: Why It’s Worth It
As you mentioned in your original post, the only way to truly know how gluten affects you is to go 100% gluten-free. Half-measures – like cutting back but still indulging occasionally – don’t allow your gut to fully heal or give you a clear picture of how your body functions without gluten.
Most people who go completely gluten-free for 30–60 days are surprised at how much better they feel: improved digestion, clearer skin, better sleep, more stable energy, reduced inflammation. The improvements are often gradual but powerful.
Once you've experienced that baseline, you'll know exactly how much a “low gluten” cheat can throw you off track – and you’ll be less likely to fall for the marketing spin next time.
Final Thoughts: Don’t Be Fooled by Labels
“Low gluten” cakes are just another example of clever labelling designed to make unhealthy products sound slightly better. But for those of us living a Paleo lifestyle – or anyone trying to eat more intentionally – those two words don’t cut it. Gluten is a zero-sum game. And health isn't about eating less bad stuff – it's about eating more good stuff.
If you’re going to treat yourself, choose real food. Choose nutrient-dense ingredients. And if you’re in the mood for cake – make one from scratch that aligns with your values and supports your body, not one that plays it fast and loose with vague claims like “low”.
Have you spotted any “low gluten” traps lately? Or found a genuinely Paleo-friendly cake recipe that’s worth sharing? Drop it in the comments – I’d love to hear what you’re baking!
Avocado
I just saw this packaged Avocado in the supermarket, with added Thickener (401) and Vegetable Gum (415).
I must be missing something, is it really that hard to peel and slice an avocado yourself?
Why Fresh Avocados Are Worth the Effort
If you’ve ever walked through a supermarket and seen pre-packaged avocado with added thickeners and vegetable gums, you’ve probably had the same reaction: why? Avocados are one of the easiest fruits to prepare — they come in their own natural packaging, and with a quick twist and scoop, you’re ready to go. So why all the processing?
Packaged avocados often contain additives like thickener (401, also known as sodium alginate) and vegetable gum (415, xanthan gum) to preserve texture and extend shelf life. But in doing so, they take a perfectly clean, nutrient-dense food and turn it into something far removed from what nature intended. If you follow a Paleo lifestyle, this kind of ingredient list is a red flag — and a clear signal to walk away.
Nutritional Benefits of Avocados
Let’s remind ourselves why avocados are such a Paleo superstar:
- Rich in healthy fats: Particularly monounsaturated fats, which are excellent for heart health and hormone production.
- Full of fibre: Great for gut health, with around 7 grams of fibre in a medium avocado.
- High in potassium: More than bananas, helping to regulate blood pressure and support muscle function.
- Packed with vitamins: Including B-vitamins, vitamin E, vitamin K, and folate.
It’s no wonder avocados are a daily staple for many people on a Paleo diet. They pair beautifully with eggs, meat, salads, and even desserts.
The Problem with Processed “Healthy” Foods
The issue isn’t just with avocado — it’s with the broader trend of taking whole foods and “conveniencing” them with additives. Unfortunately, many of these additives are not Paleo-friendly and come with health concerns ranging from digestive issues to potential inflammatory responses.
- Additive 401 (Sodium Alginate): A thickening agent derived from brown seaweed. While not the worst offender, it’s not something our ancestors would have consumed — and it’s often used to improve mouthfeel in overly processed foods.
- Additive 415 (Xanthan Gum): A common emulsifier created by fermenting sugar with bacteria. While small amounts might not be harmful for everyone, it’s still a lab-made substance and can cause digestive upset in sensitive individuals.
Choosing the Real Thing
When you buy a fresh avocado, you're getting just that — avocado. No preservatives, no numbers, no added gums. And peeling it is easy: slice it in half, remove the pit, scoop with a spoon, and enjoy.
If you're short on time or prepping for multiple meals, here are a few time-saving tips:
- Pre-slice in advance: Avocados can be sliced and stored in an airtight container with lemon juice to reduce browning.
- Freeze it: Avocado chunks can be frozen for smoothies and guacamole later.
- Make a batch: Whip up avocado-based sauces, dressings or guac in bulk.
Creative Paleo Uses for Avocado
Need more ideas to incorporate avocado into your Paleo meals? Try these:
- Avocado Egg Boats: Crack an egg into an avocado half and bake until set.
- Guacamole with a twist: Add lime, garlic, coriander and chilli for a zesty dip.
- Smoothie booster: Add ¼ avocado to your morning smoothie for extra creaminess.
- Avocado mayo: Blend with lemon juice, mustard, and olive oil for a dairy-free, additive-free condiment.
- Avocado chocolate mousse: A rich and creamy dessert made with just avocado, cacao, and a touch of raw honey or banana.
Why Paleo Shuns Packaged Foods
One of the main principles of the Paleo lifestyle is eating whole, unprocessed foods. Pre-packaged avocado may seem harmless — especially if the marketing suggests it’s natural or “clean” — but the truth lies in the ingredient list. If there are additives, preservatives, or chemicals you can’t pronounce, it's not Paleo.
As Paleo followers, we aim to eat as closely as possible to how our ancestors did — not out of dogma, but because it’s how we support our bodies best. Fresh, real food always wins.
The Rise of Convenience Culture — and What It Costs
It’s easy to see how we got here. As lives get busier, food companies race to meet our need for quick and easy options. But convenience often comes at the cost of nutrition, quality, and connection to what we eat. In the case of avocados, a naturally nutrient-rich food is transformed into a processed product that no longer aligns with the Paleo diet philosophy.
The Paleo diet isn’t just about avoiding grains and dairy — it’s about embracing unprocessed, nutrient-dense foods in their most natural form. Every time we outsource simple tasks like slicing an avocado, we risk trading health for marginal time savings.
Reading Between the Labels
When you see labels like “all-natural” or “contains real avocado,” it’s tempting to assume a product is healthy. But ingredients tell the real story. If there’s a list of stabilisers, gums, or preservatives, it’s no longer the whole food our bodies are designed to thrive on.
Pre-packaged foods also come with hidden environmental costs — more single-use plastic packaging, longer supply chains, and reduced shelf freshness. A fresh avocado from your local grocer or farmers’ market has a far smaller footprint, and usually tastes far better too.
Kids and Avocado: A Paleo-Friendly Snack
Fresh avocado is also a brilliant food for children following a Paleo or real food lifestyle. It’s soft, mild, and packed with essential fats that support brain development. Mash it with a little cooked sweet potato or serve sliced alongside protein for a perfect snack.
And for kids, avoiding unnecessary additives is even more critical. Early exposure to ultra-processed foods can shape lifelong taste preferences and eating habits. Choosing simple, whole foods like avocado helps instil better choices from the start.
Support Local, Seasonal and Real
One of the often-overlooked benefits of choosing whole foods is the support it gives to local growers and small producers. Buying real, unprocessed avocados from a nearby farm shop or produce market keeps your money in the community and reduces your exposure to hidden additives common in mass-produced options.
In Australia, avocados are in peak season from autumn through spring. That’s the best time to enjoy them at their cheapest and most flavourful. When you eat seasonally and locally, you support your health, your wallet, and your local food ecosystem.
Stay True to the Principles of Paleo
Packaged avocado with gums and thickeners might seem harmless, but it’s not what Paleo is about. Stay focused on real, minimally processed foods — the kind that don't come with an ingredient list.
Your food should nourish, not just fill. With fresh avocados, you get the full benefit — fibre, fat, and flavour — with none of the fluff. That’s the Paleo way.
Final Thoughts
Convenience has its place, but not when it comes at the cost of health. A fresh avocado takes seconds to prepare and offers unmatched flavour and nutrition. If you’re eating Paleo, this is exactly the kind of real, whole food to celebrate — not replace with a plastic tub filled with stabilisers.
So next time you’re in the supermarket, skip the pre-packaged avocado and reach for the real thing. Your body (and your wallet) will thank you.
Making Flight Food Paleo
I’ve just booked my flights back to the UK for a long awaited Christmas visiting my family. Australia couldn’t be much further from the UK, which means almost 24 hours of flying each way. One of the things I hate the most about flying is the very limited Paleo food options. Often airports limit what you can take through security and onto the plane – which makes it very hard to guarantee good Paleo options. Why can't they make Flight Food Paleo?
I usually fly with Qantas, which offers the following meal options:
- Diabetic: High in complex carbohydrate and dietary fibre; low in fat; no added sugar; low salt.
- Fruit Platter: Consists of fresh, tinned and dried fruits.
- Gluten Intolerance: Do not contain wheat, rye, oats, barley or malt or any milk or milk products.
- Hindu: Do not contain beef, beef derivatives, veal or pork. Meals may contain fish or lamb.
- Kosher Meal: Prepared to comply with Jewish dietary laws.
- Moslem (Halal): Do not contain pork, or pork by-products. All meats come from ritually slaughtered animals.
- Vegetarian (Asian Indian Style): Contain egg and diary products and are suitable for Hindu vegetarians.
- Vegetarian (Lacto Ovo): Do not contain meat, fish or seafood but may contain dairy products such as milk, butter, cheese and eggs or foods containing these.
- Vegetarian (Oriental): Contain vegetables, fruit, rice noodles and can contain nuts.
- Vegetarian (Strict Indian): Do not contain any eggs, dairy or bulbous vegetables and are suitable for Hindu vegetarians.
- Vegan: Contain fruits, vegetables, grains, nuts and pulses and do not contain any animal products such as meat, poultry, seafood, eggs milk or honey.
On my last two international flights (to PrimalCon and the AHS), I’ve tried different approaches, in the hope that I could stumble upon the best Paleo friendly meal option.
In my option, Diabetic people should follow a Paleo approach, to stabilise their blood sugar levels, so when I went to PrimalCon in April, I ordered a Diabetic meal. I don’t understand why this is a low-fat, but hoped it would come with some good meat and some alternatives to the processed, sugar filled snacks that often go alongside plane meals. Some of the actual meals weren’t too bad, for instance a breakfast of eggs, tomatoes mushrooms and spinach and a main meal of chicken, broccoli, carrots and white rice. Some of the food however, left a lot to be desired. Rice crackers served with a soy based spread (whilst everyone else on the plane got proper butter) and a breakfast of cereal and soy milk (remember, this is aimed at diabetics).
In August when I went to the Ancestral Health Symposium, I thought I’d try my luck with a gluten free meal. My Paleo diet is completely gluten free, so somewhat optimistically I’d hoped for a good equivalent here. I actually found the gluten free option considerably worse than the Diabetic option. As I noticed at the gluten free expo, gluten free seems to be a huge industry of franken-foods. Gluten is omitted – but replaced with lots of processed ingredients I don’t want to consume. They still serve biscuits, deserts and other junk food, it’s just had the gluten removed. Not Paleo.
On the way back, I therefore changed my meal preference and went with the standard option, which was actually much better. Yes, there was a lot I wouldn’t eat, but most of the food was closer to “whole” food. Butter was butter and I was lucky to have an option of a “meat and veg” style meal, instead of a pasta based meal.
So for this trip, I think I’m also going to try my luck with the standard option. It appears I can bring small amounts of packaged food onto the flight, so I plan to try my luck and bring some jerky, raw nuts and avocados. These foods, along with any reasonable looking meat and vegetables I can salvage from the plane food should be plenty to keep me going. There’s also the very Paleo option of a coinciding intermittent fasting, should my food get confiscated at security!
Wouldn’t it be great if there was a Paleo meal option of organic, grass fed meat and not a processed product in sight? Perhaps one day…
I’d love to hear your plane food hacks. How do you keep it Paleo during a long flight?
How to Stay Paleo in the Air
Flying internationally while sticking to a Paleo diet is definitely a challenge — especially when even the “healthier” meal options are packed with processed carbs, seed oils, and soy-based products. But with a bit of planning, it is possible to stay on track, even on long-haul flights between Australia and the UK.
Packing shelf-stable, nutrient-dense snacks like jerky, raw nuts, freeze-dried fruit, dark chocolate, or even vacuum-sealed hard-boiled eggs can help bridge the gap between less-than-ideal in-flight options. And if your food gets confiscated at security? Consider using the flight as a natural window for intermittent fasting — a very Paleo way to travel light.
Until airlines catch on and add a Paleo or real food option (we can dream!), a bit of prep and a flexible mindset go a long way.
Got your own tried-and-true travel tips? Let me know how you keep it Paleo in the air — I’d love to add more hacks to my next flight plan!
The Paleo Traveller’s Guide to Surviving Long-Haul Flights
When you’re committed to a Paleo lifestyle, navigating airport terminals and airline meal trays becomes a logistical puzzle — one where the “pieces” are often made from processed grains, vegetable oils, and mystery ingredients. But with a little preparation and a lot of flexibility, you can stay true to your dietary goals even when you're cruising at 30,000 feet.
Why Plane Food Rarely Works for Paleo Diets
The typical in-flight meal — regardless of whether it’s gluten-free, diabetic, or vegetarian — is usually built for convenience and mass production, not health. Even the “healthy” meals tend to rely heavily on low-fat, high-carb formulas and processed substitutes. White rice, dairy-based sauces, sugary snacks, margarine instead of butter — they’re the norm, not the exception.
That’s why it can often be better to select a standard meal, where at least some real meat and vegetables might be salvageable, rather than requesting a specialty option that swaps out gluten only to replace it with a dozen unpronounceable additives.
Smart Paleo Snacks to Pack in Your Carry-On
Security restrictions vary from airport to airport, but in general, the following Paleo-friendly foods are great options to bring onboard:
- Grass-fed jerky or biltong – High in protein and shelf-stable for hours (or even days).
- Raw or activated nuts – Almonds, macadamias, and cashews provide satiety and healthy fats.
- Dried or freeze-dried fruit – For a touch of natural sweetness, without the added sugar.
- Hard-boiled eggs – Surprisingly sturdy in a zip-lock bag, and a great source of fat and protein.
- Coconut flakes or trail mix – Create your own with dried coconut, nuts, and cacao nibs.
- Avocados – Yes, really! If left whole and uncut, they’re generally allowed through security.
- Dark chocolate (85%+ cocoa) – Because even in the sky, you deserve a treat.
Bonus tip: bring a sturdy spoon, napkins, and perhaps even a small container of Himalayan salt — they can be incredibly handy for turning a lacklustre airline meal into something halfway decent.
Fasting in the Sky — The Paleo Perspective
One of the most elegant solutions? Don’t eat. Intermittent fasting can be a powerful strategy during long travel days, allowing your digestive system to rest and your circadian rhythm to stay more aligned with your destination. If your flight overlaps with a typical fasting window, simply hydrate well and skip the meals altogether. Bring herbal tea bags or a lemon wedge to spruce up your in-flight water.
Fasting can also help you avoid the grogginess and digestive discomfort that often comes with dodgy plane food. Once you land, you can break your fast with a proper, nourishing meal — ideally one that includes protein, healthy fats, and vegetables — to help ground you after the chaos of air travel.
Paleo Tips for the Airport and Beyond
While you may not be able to pack liquids through security, many airports have shops or cafes where you can stock up before boarding. Look for:
- Salads with hard-boiled eggs, avocado, grilled chicken, or smoked salmon (ditch the dressing unless you can confirm it’s Paleo-friendly)
- Fruit and nut packs (watch for added sugars or seed oils)
- Plain bottled kombucha or sparkling water
- Cooked meats or “protein snack boxes” (you’ll have to read labels carefully)
And if you’re lucky enough to have lounge access, you may be able to access hot meals with meat and veggies, or at least some boiled eggs and fresh fruit.
Final Thoughts
Flying Paleo-style isn’t always easy — but it’s definitely doable. Whether you choose to prep a travel-friendly food stash, experiment with intermittent fasting, or play menu roulette and make the best of what’s offered onboard, it’s possible to stay true to your real food goals even during long-haul international flights.
What’s in your travel snack kit? Have you ever found a surprisingly Paleo-friendly airline meal? I’d love to hear your go-to hacks and travel stories — drop them in the comments below.
How to do Paleo – a Beginners Guide
After listening to me talk about Paleo and seeing the positive changes, a few of my friends have been interested enough to actually try Paleo for 30 days, a whole30 approach, to see how it works for them.
I got a text message from one of my friends last week, which read:
“Hey, I want to try Paleo starting today for a month, that’s the whole30 right? Where do you shop for your stuff? What should I eat?”
I started to reply, but it quickly became far too long for an SMS, so I sent the email below instead.
OK, it was too long to text!
I would start by working out what you're going to eat for the next week. Where you'll be each day; how many meals you'll have at home and how many meals you’ll eat out. Write it down!
For the meals at home, go through the cookbook I gave you and pick out a few meals. Also look on Chowstalker and filter on “Whole30” to find some great Paleo recipes.
Do a big shop for all of the ingredients for the recipes you picked out – the first shop may be quite expensive if you don’t have many herbs and spices (which make such a difference to the recipes) – it’s a good investment though as they’ll last a long time.
The basics you need are: –
Meat. Where you can, get organic, at the very least free range (i.e. chicken) – and if possible grass fed meat. I have a great organic butcher near me, but Woolies and Coles have a few organic ranges
Eggs. I eat a lot of eggs. Pastured & organic are best, Omega 3 enriched are great – at the very least make sure they are free range. They usually last for a while and are great for quick food – so buy lots!
Vegetables. If you can, get organic. Try to get what's in season, rather than imported vegetables. In the first week or two I'd recommend sweet potatoes and squash. It's possible you'll find it really hard cutting out refined carbs, so that is what the sweet potatoes and squash will help with. Other than that, get a good variety of vegetables. Most recipes call for the basics like onions, carrots, garlic, green leafy vegetables etc. Ignore starchy tubers like potatoes (besides, you can substitute sweet potatoes any time you'd usually have regular potatoes). I also tend to use a lot of zucchini, capsicum and mushrooms.
Fruit. I don't have much fruit, as essentially it is sugar, but it might be quite good for you whilst you’re transitioning to this new way of eating. Berries are great and other good choices include kiwi, pineapple & melon. Eat fruit whole; don't make juices with it (this removed the fibre from the fruit which increases the insulin response – also it encourages you to consume a lot more than you'd eat whole)
Fats. You'll need to not be scared of fats! Only cook in coconut oil (coconut oil is only found in health food shops, choose unrefined virgin coconut oil) and animal fats. Olive oil (and other nut oils such as avocado oil) are good for salad dressings, but shouldn't be heated. Remember – no dairy (i.e. butter) for the 30-days. Coconut milk is another great fat source. Get this from the Asian section in any supermarket. I'd only recommend Ayam as it has the purest ingredients of any brand I've seen. Make sure you get the normal version NOT the light version. Use this as a basis for meals (i.e. a curry) or even with berries to make a berry smoothie. Avocados are another great fat source to go with a meal.
Nuts. Occasional nuts are great, but don't go overboard (which is hard!). Macadamias & Almonds are good. Almond butter is also good (used sparingly) and can be found in the macro range at Woolworths.
Drinks. With no dairy, think now about what you'll be drinking. Most drinks should be water, but you can add a slice of lemon/ lime and the water can be hot or cold. You can use carbonated water. I get lots of different types of tea (but check the ingredients carefully; you should recognise all of the ingredients – nothing artificial). Redbush, gunpowder, chai and green tea are some that I enjoy. You can also have tea with coconut milk.
If you're going out and options are likely to be un-paleo my top tip is not to go out hungry. If you eat before you go out you probably won't need to eat – and if you do it will be easier to look for better options without the distraction of immense hunger. Most places offer meat and fish – I ask for it as plain as possible and check how it's cooked. Avoid anything that is marinated or fried. Ask for no sauces or dressings on your meal. I usually substitute things like fries and mash for more veg or salad.
Breakfast is something people often find hardest. It’s easiest to get over the fact breakfast “has” to be a certain type of meal and realise breakfast is just fuel, like any other meal. Have good food; be it last night’s leftovers or cook something up. I find eggs a great breakfast option and often have omelette or scrambled egg with avocado and bacon. Noatmeal is another good option for an occasional breakfast, but not every day. I think it's really important to try to consume breakfast as soon as possible after waking up, within 30 minutes if possible.
You can get the basics from Woolworths or Coles. The “Macro” range at Woolworths, or the “Natural Health” range at Coles have a lot of good Paleo ingredients. Butchers (especially organic) will be a better source of meat. Farmers markets (if you have any locally) are a great source for most things. Health food shops are the only places I've found for coconut oil and Himalayan or Celtic sea salt.
Take a photo of yourself before you start and let me know if you can't find anything or want ideas!
Top tip – be organised and plan before you start.
GOOD LUCK!
Suz
So how did I do? I'm sure there are lots of things I should have mentioned that I forgot… I think it’s going to be helpful to have a list to give to anyone who asks me this in the future. What advice and tips do you give to people who turn to you for advice on starting Paleo?
Starting the Paleo Diet in Australia? Here's What to Remember
Beginning your Paleo journey can feel overwhelming at first, but with a little planning and the right mindset, it quickly becomes second nature. The most important thing is to focus on real, whole foods and avoid processed, packaged products. Shop the outer edges of the supermarket, look for local farmers markets, and don't be afraid to ask questions about how your meat and eggs were raised.
In Australia, we’re lucky to have access to quality produce and meats — including grass-fed beef, free-range chicken, and seasonal vegetables. Brands like Ayam, Macro, and Loving Earth are great places to start for Paleo pantry staples like coconut milk, nut butter, and almond flour.
Remember, Paleo isn’t about being perfect — it’s about making better choices. Focus on what you can eat rather than what you can’t, and keep experimenting until you find meals and routines that work for you.
Have you recently started Paleo? What helped you most in the first 30 days? Drop your tips in the comments — let’s help new beginners thrive!
My Top Ten Herbs & Spices
Since I’ve been Paleo my cooking has got more and more inventive, and I find I’m using a lot of different Herbs & Spices.
This does start out quite expensive if you don’t have any, but I really recommend going out and buying a basic selection to get started with. Just by changing the herbs you can completely transform a meal.
When I went strict Paleo, I already had a lot of Herbs & Spices, but I went through all of my Paleo recipe books and bought all of the herbs and spices that came up in the ingredients list. I’ve noticed I tend to use a few very frequently, and some are barely used, so thought I’d share my top ten herbs and spices, and what I use them for.
- Onion Powder. Although I use onions too, this is great to add to lots of dishes for extra onion flavour.
- Garlic Powder. I use this similarly to onion powder, to gives an almost sweet garlic taste.
- Turmeric. I’m trying to add this to more and more of my cooking, as it is has so many great attributes – including having anti inflammatory properties. Turmeric gives a yellow colour and a slight bitter, mustard flavour. I always add Turmeric to curries.
- Cayenne Pepper. This is a hot spicy chilli pepper, with hot being the word! I only add a very small amount, but often add it to dishes like chilli, where I want a bit of heat.
- Paprika. This is from dried capsicum and quite a sweet flavour. It gives food a red colour and I’ll use it in sauces and dips.
- Oregano. I seem to use a lot of this, almost anytime I cook with tomatoes, I add some oregano. It has a slightly lemony flavour.
- Thyme. I often add this near the end of cooking to ensure the heat doesn’t damage it. I add it to lots of different things such as stews, vegetable dishes and stocks.
- Cinnamon. This is my current favourite – I use it in almost everything. Although it isn’t sweet, it’s great as a sweet substitute in tea and NoOatmeal. I commonly use it in meat dishes as it gives such a great flavour.
- Ginger. This is another favourite which I have to regularly replenish. I often add this to curries.
- Salt. This is another must have which brings out the flavour in dishes. I naturally have quite low blood pressure, and as I don’t eat anything processed think it’s quite a good addition to my cooking. I use Pink Himalayan salt as it is very pure with a great mineral content. I also have Celtic Sea Salt, which also has a great mineral content. I would go without rather than having table salt!
Are my most commonly used Herbs & Spices completely different to yours? Which are your favourite Herbs & Spices and what do you use them for?
Exploring the Power of Herbs and Spices in Paleo Cooking
Herbs and spices are a cornerstone of flavour in any Paleo kitchen—and more than just adding a punch of taste, they offer a wide range of health benefits. From boosting digestion to reducing inflammation, herbs and spices are some of the most nutrient-dense items in your pantry. Once you’ve built a solid spice rack, the possibilities for enhancing meals without relying on processed sauces or additives are endless.
Why Herbs and Spices Matter on the Paleo Diet
When you eliminate processed foods, grains, sugar, and industrial seed oils, you rely more on whole foods—meat, vegetables, fruit, and healthy fats—for nutrition and enjoyment. Herbs and spices allow you to diversify your meals, change the profile of your favourite dishes, and explore global cuisine while keeping everything 100% Paleo.
Beyond flavour, many herbs and spices offer antibacterial, antifungal, anti-inflammatory, and antioxidant properties. They help improve digestion, support detoxification, and even offer immune benefits—all with zero calories or carbs.
Honourable Mentions: Spices You Might Want to Add
In addition to your top ten, here are a few other pantry favourites that deserve a spot on your Paleo spice shelf:
- Smoked Paprika: Adds a deep, smoky flavour to rubs and roasted meats. Excellent in chorizo-inspired dishes or Paleo BBQ sauces.
- Cumin: A staple in Mexican, Middle Eastern, and Indian cooking. Earthy and warming, it pairs beautifully with beef and lamb.
- Coriander: The seed of the cilantro plant, it adds a light, citrusy note to curries and marinades.
- Basil: Sweet and fragrant, basil is perfect in Italian-style dishes or for blending into Paleo pesto.
- Bay Leaves: Often used in slow-cooked meals like stews or soups, bay leaves lend a subtle depth of flavour when simmered for long periods.
How to Build a Paleo Spice Pantry Without Breaking the Bank
Herbs and spices can seem expensive at first, but there are ways to build your collection affordably:
- Buy in bulk from health food stores or spice markets.
- Store herbs and spices in airtight containers away from heat and light to preserve potency.
- Start with a small set of the most-used spices for your favourite cuisines, then expand as needed.
It’s also a good idea to label the date of purchase—over time, spices lose their aroma and effectiveness. Try to refresh them every 12–18 months if possible.
Health Benefits of Common Paleo Herbs & Spices
Let’s take a closer look at what some of your favourites offer from a health perspective:
- Turmeric: Known for its anti-inflammatory effects thanks to curcumin, turmeric is great for joint health and immune function. Best absorbed with a little black pepper and fat.
- Cinnamon: Helps balance blood sugar and has powerful antioxidant properties. Great in both savoury and sweet dishes.
- Garlic Powder: Supports heart health, acts as a natural antimicrobial, and may help reduce blood pressure.
- Ginger: A digestive aid and anti-nausea powerhouse, also effective in reducing muscle pain and soreness.
- Oregano: Contains compounds like carvacrol and thymol, both of which are known to fight off harmful bacteria.
Using a variety of herbs and spices not only enhances taste but adds therapeutic properties to your meals. It’s an effortless way to increase the nutritional density of everything you eat.
Spice Combinations to Mix It Up
If you’ve got your ten core favourites, try combining them into easy blends to speed up your cooking and introduce new flavour profiles:
- Paleo Taco Seasoning: Cumin, paprika, garlic powder, onion powder, oregano, chilli powder, salt.
- Indian-Inspired Curry Powder: Turmeric, coriander, cumin, cinnamon, cayenne, ginger, cardamom.
- Italian Herb Blend: Oregano, thyme, basil, rosemary, garlic powder, onion powder.
- Moroccan Spice Mix: Cinnamon, ginger, turmeric, cumin, allspice, paprika.
Make a big batch of your favourite blend and store it in a small jar for quick access. It’s especially helpful for meal prep days or when cooking in bulk.
Fresh vs. Dried: Which Should You Use?
Fresh herbs can be fantastic, especially for garnishes or last-minute flavour boosts. Basil, parsley, and coriander are wonderful fresh. Dried herbs, on the other hand, are often more concentrated and ideal for slow-cooked dishes.
If a recipe calls for fresh herbs but you only have dried, use about one-third of the amount (e.g., 1 tsp dried in place of 1 tbsp fresh). Some herbs like rosemary and thyme retain their flavour very well when dried, while others like chives and parsley are best used fresh.
Keeping Paleo Interesting with Global Flavours
Spices are your ticket to world cuisine without leaving your Paleo template. Craving something different? Here are a few global suggestions you can easily replicate:
- Middle Eastern: Use za’atar, sumac, cumin, and coriander with lamb or roasted vegetables.
- Thai: Combine ginger, garlic, chilli, lime, and fresh coriander for a Paleo curry or salad dressing.
- Mexican: Use cumin, paprika, garlic powder, oregano, and a pinch of cayenne with beef or pork.
- North African: Try a Ras el Hanout blend for a tagine-style stew or spiced chicken.
This approach keeps your food exciting while still relying on real ingredients and healthy fats.
Final Thoughts
Herbs and spices are the unsung heroes of Paleo cooking. They’re inexpensive, versatile, and incredibly powerful from a health perspective. Building a well-stocked spice rack not only enhances flavour but empowers you to enjoy a wide variety of meals while sticking to your goals.
Experiment with new herbs and spices, create your own blends, and try global recipes that push you beyond your comfort zone. You’ll be surprised at how much more fun—and delicious—your Paleo kitchen becomes.
What’s one spice you couldn’t live without? Share your must-haves in the comments and inspire others to explore their spice cupboards with fresh eyes!
Cutting Back on Fruit
I've definitely started to notice there are a lot more Paleo friendly stories in the media recently. Perhaps the tide is finally turning?
I used to eat a lot of fruit and was always under the impression that you could never have too much. It’s good for you, right? Since I've got more and more into Paleo I've drastically cut back my fruit consumption from several pieces a day – down to maybe one or two pieces a week. Fruit contains a lot of fructose, which means it elevates blood sugar. I limit my carbohydrate intake in my Paleo diet, so fruit doesn't feature very often. I've been feeling great since I've been limiting carbohydrates, so I'm definitely on the right track.
When I do have fruit, I make sure I go for something in season. I also choose a fruit with a good nutritional profile, and a lower fructose content. Berries are a really good choice as they contain antioxidants and relatively lower sugar than many other fruits. Now we’re almost coming into summer fresh berries are becoming more and more abundant, so it’s definitely time to enjoy them. I eat a wide variety of good quality grass-fed organic meat and vegetables, so I am certain I am not missing out any nutrients by omitting regular fruit from my diet.
The Sydney Morning Herald posted an article this weekend on the role of sugar in obesity, in which Dr Taylor talks about how he believes sugar, not fat is behind the rise in obesity. Dr Taylor is running the Epworth Sweet Study in Melbourne where 100 participants are restricting carbohydrate (and fruit) intake, with positive results.
Hopefully articles like this will become more and more common place.
Have you limited your fruit intake? Which types of fruit do you value the most?
The Problem with Fructose on a Paleo Diet
One of the most misunderstood aspects of fruit is its fructose content. Many people still associate fruit with automatic health benefits, often overlooking the fact that fructose is metabolised differently to glucose. Unlike glucose, which is used by nearly every cell in your body for energy, fructose is processed primarily in the liver. When you consume it in high quantities – especially on top of a modern diet already rich in sugar – it can contribute to fatty liver, elevated triglycerides, and insulin resistance.
This is particularly relevant for those following a Paleo diet to lose weight, manage blood sugar, or reduce inflammation. If your goal is metabolic healing or body recomposition, minimising fructose is one of the fastest ways to support your body’s natural balance.
When Fruit Becomes a Crutch
Another common issue in the Paleo world is that people often replace conventional desserts or snacks with fruit – especially dried varieties like dates, mango, or banana chips. While these options are certainly better than ultra-processed alternatives, they can still spike blood sugar and feed a reliance on sweet flavours.
Over time, this can prevent you from truly breaking free of sugar cravings. One of the most liberating aspects of eating a nutrient-dense Paleo diet is no longer being ruled by hunger pangs or needing to snack every couple of hours. But if you’re still reaching for a handful of grapes or a fruit smoothie every afternoon, it might be worth asking whether fruit is helping or hindering your progress.
What to Eat Instead of Fruit?
If you’re cutting back on fruit, it doesn’t mean you’re left with nothing sweet or satisfying. There are plenty of Paleo-friendly alternatives that support your health goals:
- Fermented vegetables: These add tang, crunch, and gut health benefits while helping to shift your palate away from sweet flavours.
- Coconut products: Unsweetened coconut flakes, coconut cream, and even homemade coconut yogurt can add richness without the sugar hit.
- Nut butters: A small spoon of almond or macadamia butter can satisfy without the blood sugar spike.
- Roasted root vegetables: Carrots, parsnips, and pumpkin can taste naturally sweet once roasted, especially when paired with spices like cinnamon or smoked paprika.
- Herbal teas: Liquorice root, cinnamon, or mint teas can help satisfy sweet cravings naturally while aiding digestion.
Which Fruits Are Best for Paleo (in Moderation)?
If you want to include a small amount of fruit in your diet, the key is choosing seasonal, low-fructose, and nutrient-dense options. Some of the best Paleo-approved fruits include:
- Berries: Blueberries, raspberries, blackberries and strawberries are low in sugar and high in antioxidants.
- Avocado: Yes, it’s technically a fruit – and one of the best, thanks to its high healthy fat content and negligible sugar.
- Lemons and limes: Perfect for flavouring meals or making a refreshing water infusion, with minimal sugar.
- Green apples: Lower in sugar than red apples and great for recipes or occasional snacking.
- Olives and tomatoes: Also fruits! These savoury options offer nutrients without feeding sugar cravings.
It's always best to enjoy fruit with a meal, rather than on its own. This slows the absorption of sugars and reduces the likelihood of blood sugar spikes – particularly helpful for those who are insulin resistant or dealing with energy crashes.
How Much Fruit Is Too Much?
There’s no one-size-fits-all answer. Some people thrive with no fruit at all, particularly those using a therapeutic approach to healing autoimmune or metabolic issues. Others, especially athletes or those with higher carb tolerance, can include one to two servings a day with no issues.
As a general rule, if you’re dealing with fat loss plateaus, blood sugar dysregulation, or cravings that don’t seem to quit, reducing fruit – especially tropical varieties like mango, pineapple and banana – can be a powerful lever to pull. Keep a food journal for a week and note how you feel after eating fruit versus meals without it. Your body will give you the best feedback.
What About Dried Fruit and Smoothies?
This is where many people slip up. Dried fruit is extremely concentrated in sugar and easy to overeat. A small handful of dried apricots or medjool dates can contain as much sugar as a chocolate bar. Even though it’s “natural,” it’s still a metabolic stressor when consumed in excess.
Fruit smoothies are another trap. Blending breaks down the fibre and delivers a fast hit of sugar to your bloodstream. Even “green” smoothies can be problematic if they’re based on fruit juice or sweet fruits like banana and mango. A better option would be a vegetable-based green juice or a smoothie made with avocado, coconut milk, leafy greens, and just a few berries.
The Benefits of Going Low-Fructose
Since cutting back on fruit, many people report:
- More stable energy throughout the day
- Reduced cravings for sugar and carbs
- Improved digestion and reduced bloating
- Better fat loss and body composition
- Clearer skin and fewer blood sugar crashes
In essence, fruit can be part of a healthy Paleo lifestyle – but only if it supports your unique goals. If it becomes a substitute for real nourishment or keeps your sweet tooth on high alert, it might be time to rethink your intake.
Final Thoughts
Fruit isn’t the enemy – but it’s also not a free-for-all. As with everything on a Paleo diet, the context matters. Your goals, activity level, insulin sensitivity, and health history all play a role in determining how much fruit works for you.
Start where you are. Swap out the daily fruit smoothie for a protein-rich breakfast. Try going a week without fruit and see how you feel. Then reintroduce your favourites and notice the difference.
🍓 What’s your experience with fruit on a Paleo diet? Have you cut back too, or found a balance that works for you? I’d love to hear your thoughts in the comments!
Dairy and Paleo
Dairy is one Paleo area I've been thinking about a lot recently. A lot of people follow a strict Paleo diet, and include dairy, known as a lacto-Paleo diet. Dairy is also the main difference between a Primal and a Paleo diet (Primal includes modest amounts of high quality dairy).
Prior to my trip to the AHS in August, my diet was a lot closer to Primal than it was Paleo. Pedro Bastos gave an excellent lecture at the AHS on Dairy, Hormones & Human Health, which was quite an eye opener for me.
When I got back, I started the Whole30 which meant excluding dairy for 30 days. I used to drink lots of tea everyday, with milk (I am English after all) – but luckily I got over this in America, as tea just didn't seem to be as common place over there. I also used to have a fair amount of yoghurt and cheese, which I also gave up. I expected to be counting down the days when I could resume my dairy habit, but it just didn't happen.
Since August I haven’t had any milk, but I have had cheese a couple of times and yoghurt once. And the strangest thing? I just don’t miss it at all. I now enjoy drinking lots of different types of tea without milk, or hot water with a slice of lime. I'm not really sure how I’d include milk again now! I do like the taste of cheese and yoghurt, but I just don’t feel the need to include them in my diet. Since I've gone stricter Paleo, I've been feeling fantastic. My skin, sleep, mood, focus and general well being– everything has improved. I should probably reintroduce dairy to identify exactly the effect it has on me – but given that I don’t miss it, I’d rather just continue to avoid it.
I'm often asked how I can possibly get enough calcium without dairy. I eat a good amount of dark green leafy vegetables, which are a great source of calcium. From what I have read calcium balance is far more important than calcium intake. When eating a diet high in acid-producing foods, such as the standard western diet, the kidney balances the acid load using the alkaline calcium salts from the bones. As I don’t eat any processed food or grains and have a good balance of alkaline and acid foods in my diet, I have a good calcium balance – and therefore a lower calcium intake is not a problem.
Taking an evolutionary standpoint, obviously milk would not have been drunk until relatively recently, as ruminants weren't domesticated, so certainly wouldn't have been milked. The purpose of milk is to nourish the offspring of the mother and enable it to grow – when you consider we are the only animal to eat another animals milk, it does seem a little odd?
One of the main arguments against dairy is IGF-1 (insulin like growth factor 1). IGF-1 is increased by the cow’s growth hormones, which cause the cow to produce more milk. IGF-1 is believed to promote cancer by increasing cell division and multiplying of cancer cells. Commercial dairy cows are kept in gestation (by being artificially inseminated) almost constantly to ensure they produce milk. They are milked ten out of 12 months – whereas a more natural milking pattern would involve only milking during early pregnancy. It’s obviously in the interests of the dairy producers to do this, as they want to produce as much milk as possible. The further into the pregnancy the more growth hormones are contained in the milk (as clearly the purpose of the milk is to support a growing calf).
For me, the jury is still out. However, if I do decide to consume dairy again, I’ll go out of my way to find raw milk – I don’t think I could ever be happy with any commercial, pasteurised milk as I feel far to removed from the process and will never really know what is in it – and the condition of the cow(s) it came from.
Where Dairy Fits into a Modern Paleo Lifestyle
Since stepping away from dairy, many people on a Paleo journey report similar findings: clearer skin, better digestion, and increased energy levels. But the decision to eliminate or reintroduce dairy should be informed by your own body's response, personal preferences, and your goals for health and nutrition.
Reintroducing Dairy: What to Consider
If you're thinking about adding dairy back into your Paleo diet, consider a structured reintroduction. Start with small portions of high-quality fermented dairy, like kefir or organic yoghurt, and observe any reactions over 2–3 days. This approach allows you to isolate potential sensitivities, such as bloating, fatigue, or skin breakouts.
Fermented vs. Pasteurised Dairy
Not all dairy is equal. Fermented dairy products are often easier to digest, thanks to beneficial bacteria that help break down lactose. Traditional options like kefir, raw cheeses, and natural yoghurt may be better tolerated by those with minor dairy sensitivities. Pasteurised dairy, by contrast, often lacks these helpful bacteria and enzymes, making it more difficult to digest.
Raw Milk and Ethical Sourcing
For those who tolerate dairy, raw milk from ethically raised, grass-fed animals may be the most Paleo-aligned option. Though difficult to source in Australia, raw milk retains all its natural enzymes, which can assist with digestion. It also comes without the denatured proteins and nutrients that pasteurisation can cause. If you do explore raw dairy, ensure it’s from a trusted, transparent source.
The Nutrient Trade-Off
Dairy is rich in calcium, phosphorus, fat-soluble vitamins (like A and D), and high-quality proteins. For those who can digest it well, it can be a nutrient-dense addition to a balanced diet. However, these same nutrients are available from other Paleo-friendly sources such as bone broth, leafy greens, nuts, seeds, oily fish, and offal—making dairy non-essential for nutrient sufficiency.
Understanding Dairy Intolerance
Many people with dairy intolerance struggle with lactose (the milk sugar), casein (a milk protein), or both. Symptoms can range from digestive discomfort to skin inflammation and joint pain. If you notice these symptoms after consuming dairy—even in small amounts—it may be best to exclude it entirely or only consume fermented varieties like aged cheese or kefir, which have lower lactose levels.
Why Some Paleo Followers Choose Lacto-Paleo
The lacto-Paleo variation includes dairy, but only when it comes from good sources and is well tolerated. Advocates of this approach argue that dairy can provide beneficial fats and proteins, especially in active individuals or those aiming to gain lean mass. For others, the choice is cultural or culinary—cheese and yoghurt may have long been staples of their traditional diet.
Can You Be Paleo and Still Enjoy Cheese?
Yes—if your body allows it. Hard, aged cheeses often have minimal lactose and are better tolerated by many. Look for cheese made from grass-fed animals and avoid processed varieties that include additives and preservatives. Goat and sheep milk cheeses are also worth considering, as they’re often easier to digest than cow’s milk products.
Is Butter Paleo?
Butter is often the exception to the no-dairy rule for many Paleo followers. Ghee (clarified butter) is typically well tolerated even by those with lactose or casein intolerance, as both are removed during processing. Ghee offers a rich source of healthy fats and fat-soluble vitamins and is perfect for high-heat cooking.
Creating a Dairy Strategy That Works for You
Ultimately, the choice to include dairy in your Paleo lifestyle is personal. Some feel fantastic on a strict dairy-free protocol, while others thrive with occasional high-quality dairy. Listen to your body, monitor your reactions, and don’t be afraid to tweak your approach as your lifestyle, goals, and health evolve.
What to Do if You're Craving Dairy
If you miss creamy textures or tangy flavours, there are plenty of dairy-free Paleo substitutes. Coconut yoghurt, almond milk, cashew cheese, and macadamia nut creams can all recreate the mouthfeel of dairy without the potential downsides. These options are also suitable for those who follow an autoimmune Paleo (AIP) protocol or strict elimination diets.
The Bottom Line
Dairy is one of the most debated topics in the Paleo community. Whether you choose to exclude it entirely, include only fermented or raw versions, or adopt a flexible lacto-Paleo approach—what matters most is how it makes you feel. Experiment, stay curious, and make choices that support your long-term health and wellbeing.
What do you think about dairy? Do you feel better of worse including dairy in your diet, or leaving it out? I'd love to hear your views!
Buying Coconut Oil in Australia & New Zealand
Coconut Oil is a huge staple in my house. I generally order a large tin in from my local health food shop, but having realised I’m getting through 700ml in under three weeks, I've started researching and comparing costs of coconut oil. I've been spending $36 on a 700ml tin of Melrose Organic Extra Virgin Coconut Oil every three weeks – which is about $900 a year – If I could make savings on this it would make a big difference! I've got no intentions of using less to save money, as Coconut Oil is such a great source of fat. I've never seen Coconut Oil sold in any of the major supermarket chains in Australia, like Coles or Woolworths, but perhaps this will change as it gains popularity.
Having looked at various online sources, buying from health food stores isn't as expensive as I expected. It’s convenient in that I can buy some the same day I realise I've run out – but it is a lot to carry home from work. I think I'm going to try ordering online next time.
I often visit Healthy Life which has stores across Australia. They mainly stock Aclara Health Coconut Oil which is all Organic. The Cold Pressed Extra Virgin Oil is between $10 and $24.95 for 250 to 700ml. Their other variety is refined, which I used to buy as I didn't like the coconut taste. Now however, I don’t used refined, as I’ve got used to, and quite enjoy the Coconut taste. Mainly though, I think refined is too processed and many of the benefits of the oil are lost in the processing. Aclara Health Refined Coconut Oil is $17.95 for 700ml, or $65.52 for 4 Litres, which is actually one of the lowest prices I've found, at under two cents per ml. The other brand Healthy Life stock is Fijian Gold, who make an organic Coconut Oil at $12.50 for 500ml. I’ve still got a bottle of this at home, which I like taste wise, but to be honest it comes in a bottle and I find it really hard to get the solid oil out! I realise I can warm it to make it liquid, but I’d much rather just buy a better packaged oil that I can spoon out!
I've recently found the “Pure Health” store in Sydney, which stocks Melrose, Spiral & Wild Harvest Coconut Oils. This is where I order the Melrose Oil from. Their smaller sizes work out really expensive on a cost per ml basis, but perhaps this is good for the very occasional user as 300ml starts at $7.95
You need to make sure you do your research before buying online. I found one store, Chemist Direct charging between 6 and 16 cents a ml for Nui Wild Harvest Virgin Coconut Oil, including $7.95 shipping to Australia (shipping to New Zealand is an extra $19.91!)
I was expecting the online store Kokonut Pacific to be really expensive, but it actually works out at under two cents a ml, including shipping to Australia. The draw-back however, is that to get the better deals you need to buy their large packs – up to 20 litres at a time! Perhaps if you have a large family and an enormous amount of kitchen storage this might be an option for you? Their shipping costs to Australia are reasonable (up to about $20), but for New Zealand the shipping is about double.
I'm going to order my next supply of Coconut Oil through iherb, as they seem reasonable, including shipping and have the best range I've seen. Most of their Coconut Oil is shipped to both Australia and New Zealand for $4 or $6, which seems fairly reasonable (it’s calculated on weight). They carry a lot of brands I’ve never seen in the shops in Australia, such as Artisana, Garden of Life, Harvest Bay, Jarrow Formulas, Jungle Products, Natures Way, Now Foods, Nutiva, Organic Fuji, Quantum Nutrition, Source Naturals & Spectrum Essentials. When I finish the Melrose, I'm going to try the 858ml Nutiva Organic Extra Virgin Coconut Oil, which should work out at about $23 shipped to Australia. I’ll let you know what it’s like! Iherb also offer $5 off your first order using the code DUV741 , which just about equates to free shipping.
I would love to hear which brand you use and where you get it from? I'm sure there must be lots of other sources of Coconut Oil that can be shipped to Australia or New Zealand for under two cents per ml – let me know if you've found one! Or perhaps you've found such a good brand that it is worth the extra cost? Let me know your thoughts and I’ll update this post.
