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Manganese & The Paleo Diet

How are your Manganese levels? Does following a Paleo diet guarantee optimal micro nutrient levels? This week I'm focusing on manganese – and most importantly, how to make sure your levels are sufficient.

What actually is Manganese?

Did you see the word and thought I had spelt magnesium incorrectly? It is actually a trace mineral that regulates dozens of enzymatic reactions within the body. It is a crucial mineral.

If you are lacking in manganese some of the symptoms of deficiency include low thyroxine – or Thyroid Hormone T4 – as manganese is important for the production of T4.

Asthma is another area with links to deficiency of this trace mineral. There are links between low manganese levels in children and childhood asthma. Similarly there is a link between low dietary manganese intake and the incidents of asthma in adults.

Low HDL also has links to deficiency of manganese. Women who eat a low manganese diet will find their HDL drops dramatically.

Joint pain and osteoporosis can also be impacted. Bone density doesn't come down to just magnesium and calcium alone, with manganese also playing a significant part in overall bone health.

What causes low manganese levels?

Having too much iron in your system can result in low levels. While this isn't the cause of a deficiency for those who suffer from iron retention, or who absorb too much iron, manganese can reduce the absorption of dietary iron. Those who are on a Paleo diet (or following the Primal Blueprint) eating iron rich meat on a regular basis may be getting less manganese in their system than they need – especially if they are not eating most of the richest source of the minerals. Obviously if you do not eat enough manganese rich foods you’re not going to have enough manganese. If your diet consists mostly of beef and you don’t eat many nuts, shell-fish or berries, you may find you are not getting enough manganese in your diet.

As with all minerals, if they aren't in the soil, they don't get into the food chain. This means it is crucial to ensure your meat comes from animals who have been reared with a proper diet – and fed on grass, from soil with good mineral levels. Grain fed animals won't have had access to the same levels of minerals as their grass-fed equivalents. It's really important to know and understand where your food comes from.

Where can you get more manganese into your body?

Nuts are a great source of manganese with hazelnuts being the richest source and almonds having the lowest manganese source. Other nuts including macadamia’s pine nuts, walnuts and pecans are also good sources of manganese. Shell-fish such as mussels, clams and oysters are good sources, with mussels having the highest content of manganese. As always, it comes down to having a very varied diet, sourcing food from the highest quality sources wherever possible.

Ever thought about your manganese levels? Do you eat enough natural food sources? Please share your thoughts in the comments below.

Choline & The Paleo Diet

Continuing looking into deficiencies, this week falls to choline. What actually is choline and what is the effect of being deficient? Even on a strict Paleo diet, is it still possible to be deficient?

The precursor for acetylcholine is choline, which is a neurotransmitter that is responsible for memory and it is a very important part of two important phospholipids. The liver uses this to process fats within the body and to package lipids.

What symptoms should you look for that indicates you might be low in choline?

Elevated ATL levels – it’s the elevated alamine transaminase levels which could indicate you have a liver complaint that can be often caused by a choline deficiency. Research has shown that a fatty liver can be caused by low levels. As Choline is the precursor for acetylcholine which is involved in memory – impaired memory can often be a symptom of deficiency. Research carried out showed that patients given a supplement had improved memory.
Lower VLDL – while reducing VLDL might improve your lipid panel it can also see you end up with a fatty liver due to the fat not being packed away properly into lipoprotiens for dispersal.

How can a choline deficiency occur?

Offal is such a good source of choline that avoiding it could inadvertently result in a choline deficiency.

How can you add choline to your diet?

When it comes to choline, it’s all about eggs and offal! Beef liver contains by far the highest levels, as measured per 100 grams of food. In descending order the food with the highest levels are: veal liver, chicken liver, raw egg, turkey liver, turkey heart, wheat germ, bacon, pork loin and mutton.

You can also gain choline from the following foods, but in much smaller amounts: artichokes, cauliflower, pecans, Brussels sprouts, broccoli, macadamia nuts, almonds, pine nuts, cashews, chicken, pistachios, canned prawns, cod, ground beef and turkey gizzard.

Most nuts and seafood seem to be good sources, but when it comes to vegetables the levels vary – for example while Brussels sprouts, broccoli and cauliflower are good sources of choline, boiled kale hardly has any. Fruits and milk contain even less choline than vegetables, but some spices are good sources of choline, but as they are often used in such small amounts, they tend not to be reliable sources.

Unfortunately none of these foods come anywhere close to the amount of choline found in eggs and organs – liver and eggs alone have ten more times the amount present than most vegetables. It is the egg yolk that contains the most choline – not the egg whites. A 100 gram serving of just the egg yolks has 683 mg of choline while the same size serving of egg white only has 1.1 mg. To be able to eat an equal amount of both you would get 3 times more choline from your eggs if you threw the whites away.

Do you have much offal in your diet? I’d love to hear if choline levels are a concern to you – and also how you get offal into your Paleo diet?

Vitamin B12 & The Paleo Diet

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What are your Vitamin B12 levels like? You might follow a Paleo diet, but are your levels optimal? And if not, what can you do about it?

Vitamin B12 deficiency is still quite common – with this deficiency occurring even amongst those of us Paleo diet followers who eat the richest source of Vitamin B12 – animals! Some of the symptoms of Vitamin B12 deficiency include depression and anxiety, lethargy, Autism spectrum disorder in children and (unwanted) weight loss. It can also show up with Alzheimer or dementia like symptoms.

How can Vitamin B12 deficiencies occur?

Sometimes it can be as simple as us setting the bar for “normal” a little too low. While, on paper everything could check out and look normal, Vitamin B12 levels might still be too low and we could still be suffering from B12 deficiency symptoms. In countries like Japan they actually have higher “normal” B12 markers and in having a higher bar set they have less cases of dementia and Alzheimer’s. In many cases, as meat eaters, we don’t look for low Vitamin B12 levels – as we assume we eat meat we are getting plenty and Doctors don’t actually check for it.

Another issue is consuming sufficient Vitamin B12, but the body failing to absorb adequate quantities. For some who have stomach disorders such as Crohn’s disease, or have or suffer from diarrhoea it can affect your ability to absorb minerals, vitamins, nutrients from our food – this include Vitamin B12.

How can we reduce our risks of Vitamin B12 deficiency?

If you eat animal products regularly along with some offal, such as liver occasionally, you should be getting enough Vitamin B12 in your diet. There may also be no need to supplement your diet, if you don’t suffer from any of the symptoms mentioned above. If you do have some of the symptoms mentioned or you do suffer from a gastrointestinal disorder that might be limiting your ability to absorb Vitamin B12, then it is worth asking your doctor next time you visit if you can have your vitamin B12 levels tested. Of course, to be able to extract reasonable levels of Vitamin B12 from your diet, you need to be consuming good quality (grass fed and finished) meat. If the animal didn't have access to good nutrition, their meat won’t provide it to you either.

If you're Vitamin B deficient, you might find that you may be more susceptible to heavy metal toxicity, if your diet or body contains them – such as mercury, lead and cadmium. Vitamin B deficiency can also be linked to depression, with the B vitamins crucial for the direct synthesis of the brain neurotransmitters. Apart from the fact they are needed (along with folate) for the homocysteine pathways to provide methylation, which is essential for the making of neurotransmitters. It is these neurotransmitters that are involved with the production of homocysteine as well. Tests have shown that those suffering from Alzheimer’s disease have higher levels of homocysteine in their body. When the homocysteine pathway is functioning correctly it produces the depression relieving neurotransmitters such as dopamine and serotonin.

Have you had your Vitamin B12 levels checked? Do you supplement, or ensure your diet provides optimal levels?

Vitamin K2 & The Paleo Diet

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So you follow a strict Paleo diet? Does this mean you’re in optimum health? Perhaps not. It’s still possible to become deficient in certain vitamins and minerals, even with a healthy Paleo diet. By being aware of some of the common deficiencies you can monitor your nutrition to ensure you avoid these. This week, we move from Magnesium, to Vitamin K2.

Vitamin K2 is one of those vitamins that a lot of people have never heard of, so it’s hard to know if you’re deficient in something you didn’t even know about!

What are some of the deficiencies linked to Vitamin K2?

Vitamin K2 deficiency has associations with many issues, such as osteoporosis, calcification of the arteries that may lead to heart disease and tartar build-up on the teeth – which if left on the teeth leads to tooth decay.

How do you become Vitamin K deficient?

Vitamin K2 is present in select foods, but of course when people don’t know about it, they don’t go out of their way to ensure they eat sufficient levels of foods that provide it. Also there is often a lack of the Vitamin K containing foods in the diets of the animals we actually eat, leaving the animals with nothing to convert Vitamin K via stomach fermentation. For example cows raised in paddocks are able to convert the Vitamin K1 found in grass into Vitamin K2. Those cows who have no access to grass will have very little Vitamin K1 to convert. Another reason to hunt out that grass-fed (and crucially grass-finished) beef.

What are some of the best sources or ways we can add Vitamin K2 to our diets?

Foods such as goose liver, grass fed butter, eggs, fish eggs and aged cheese (if you’re following more of a Primal diet, rather than a Paleo Diet) are good sources of Vitamin K2. Of course, if the animal didn’t eat well, it’s meat, eggs and dairy won’t be as rich in vitamins and minerals. This is why it really is so crucial to know where your food comes from – and make sure it is good quality.

On Dentist Weston A Price’s pioneering research trip, studying the teeth of various indigenous and native populations, he found that many tribes and natives had great jaw structure and teeth. Most of these groups had diets that were rich in fish oils and butter oil. The two ingredients provide all the necessities for strong bones and good teeth. At that time Vitamin A was a crucial factor that helped build strong teeth. The other, Ghee – or butter oil, was an unknown and Dr Price named it Activator X. In 1993 Vitamin K2 was discovered – and it is believed to be Dr Price’s Activator X.

Vitamin K comes in 2 forms – K1 and K2, which overlap when it comes to functionality – K2 seems to have a greater effect on forming teeth and bones while K1 actually reduces the requirement of K2, so it is better to concentrate on both vitamins together rather than just on one.

We create Vitamin K1 in our stomach from the bacteria in green vegetables, with some people also being able to create K2 as well. Unfortunately this creation occurs in the colon where it can’t be absorbed, which also happens with Vitamin B12, but, it is still beneficial to eat plenty of green vegetables, aged cheeses and Ghee to obtain the full range of Vitamin K vitamins.

Have you given much thought to Vitamin K? Do you think your levels are sufficient?

Why Vitamin K2 Matters More Than You Think

Even with a clean, whole-food diet like Paleo, vitamin imbalances and deficiencies can still creep in – especially when it comes to lesser-known micronutrients like Vitamin K2. While it often flies under the radar compared to vitamins like D or C, Vitamin K2 plays a vital role in long-term health. It is especially important for maintaining strong bones, healthy arteries, and proper calcium metabolism – all of which are essential goals for anyone living a Paleo lifestyle.

The Role of Vitamin K2 in Calcium Distribution

One of the most critical functions of Vitamin K2 is its ability to direct calcium to the right places in the body. It activates specific proteins such as osteocalcin and matrix GLA-protein that help bind calcium to bones and teeth, while keeping it out of arteries and soft tissues where it doesn’t belong. This ensures that calcium supports skeletal health rather than contributing to harmful plaque build-up.

Without sufficient K2, calcium may be misallocated – potentially leading to arterial calcification, kidney stones, or weakened bones despite adequate calcium intake. This makes K2 a crucial nutrient for anyone concerned about heart health, bone density, or general ageing.

Why Paleo Eaters May Still Fall Short

Although the Paleo diet promotes nutrient density and quality food sourcing, modern food systems complicate things. Even if you're eating eggs, butter, and meat regularly, if those animals weren't raised on pasture and grass, their fat-soluble vitamin content – especially Vitamin K2 – may be significantly lower than expected.

For instance, factory-farmed chickens and grain-fed cows do not convert as much K1 into K2 due to lack of access to their natural diets. This is one reason why sourcing from regenerative, pasture-raised producers is more than a trend – it’s a nutritional priority. The same is true for eggs: yolks from hens that roam and forage outdoors contain far more K2 than standard supermarket offerings.

Health Conditions Linked to Vitamin K2 Deficiency

Emerging research continues to highlight the correlation between low K2 levels and various chronic health conditions. Some of the most concerning include:

Osteoporosis: A deficiency in K2 can result in poor calcium absorption by the bones, contributing to decreased bone mineral density and an increased risk of fractures.
Cardiovascular disease: Without K2, calcium may deposit in the arteries instead of the bones, contributing to arterial stiffness and atherosclerosis.
Tooth decay and dental issues: Adequate K2 is believed to contribute to enamel strength and help maintain jaw structure.
Kidney health: Excess calcium in the wrong places can affect kidney function, especially when combined with low magnesium or poor hydration.

These are all conditions that Paleo followers are often actively trying to avoid – yet overlooking K2 may unintentionally undermine that goal.

Best Natural Sources of Vitamin K2

If you’re committed to staying Paleo while maximising your K2 intake, here are some of the most effective whole food sources:

Grass-fed butter and ghee: Rich in K2 when sourced from animals that graze naturally.
Egg yolks: Especially from free-range or pasture-raised hens.
Organ meats: Goose liver and chicken liver are surprisingly high in Vitamin K2.
Natto (fermented soy): Although not strictly Paleo, this is the richest known food source of K2 – especially the MK-7 subtype.
Fermented foods: Small amounts of K2 can also be found in traditional ferments like sauerkraut and aged hard cheeses (for those following a Primal or dairy-inclusive version of Paleo).

Whenever possible, aim for food-based sources over supplements. These not only provide K2 but come packaged with other synergistic nutrients that help with absorption and utilisation.

Should You Consider Supplementation?

Some individuals – especially those with gut issues, restricted diets, or limited access to pasture-raised foods – may benefit from targeted supplementation. If you do choose a K2 supplement, look for one that includes MK-7 (a highly bioavailable form of K2) and ideally pair it with Vitamin D3 and magnesium to optimise calcium metabolism.

Always consult with a practitioner before starting any new supplement, especially if you're managing a health condition or taking blood thinners, as Vitamin K can affect blood clotting factors.

Final Thoughts on K2 and the Paleo Approach

Vitamin K2 may be one of the most overlooked, yet critically important, nutrients in the modern diet. As the Paleo lifestyle continues to gain traction for its emphasis on ancestral nutrition and real food, understanding these nuanced vitamin requirements becomes essential.

By including more high-quality, animal-based and fermented foods – and focusing on where your food comes from – you can harness the benefits of Vitamin K2 while staying true to Paleo principles. It's a simple but powerful way to protect your bones, your heart, and your overall health in the long run.

Have you been mindful of your Vitamin K2 intake? If not, now might be the time to take a closer look at your food sourcing and nutritional habits. Share your thoughts or questions in the comments – we're all learning together.

Magnesium & the Paleo Diet

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Following on from last weeks post about Selenium, this week I'm focusing on Magnesium. You might think following a Paleo diet makes it impossible to develop deficiencies – but unfortunately that isn't the case. However, by focusing on common deficiencies, you can adapt your Paleo nutrition to ensure your micro nutrient levels are optimum.

Despite Magnesium being something that is so important in your diet, so many people struggle to get enough in their system through diet alone. In fact research has shown that in the United States alone only half of the adult population actually achieve the recommended daily allowance (though as we know, the quoted “daily allowances” are often woefully low anyway). It is this low intake of magnesium that has been linked to common diseases such as asthma, osteoporosis, type 2 diabetes, colon cancer, metabolic syndrome and heart disease.

Just some of the many and varied symptoms that can show a lack of magnesium in the diet include – cramping, constipation, migraines, insulin resistance, fibromyalgia and hypertension.

So how do you lack magnesium in your system/ and Paleo diet?

It’s become popular to filter drinking water, which removes Magnesium, by filtering and purifying devices on your home taps or filter bottles. A general lacking of minerals in the soil is another culprit. If it isn’t in the soil, it can’t get into the produce grown there. Plants grown in mineral rich soil will have higher magnesium contents then those that are grown in soil with little or no magnesium. In general, lacking magnesium rich foods, especially plant foods, in your Paleo diet, is the main reason for deficiency.

Where can you get magnesium?

Mineral water contains high concentrations. Also, nuts, halibut, espresso, seeds and dark chocolate (a great excuse!) Leafy greens such as spinach and Swiss chard are excellent sources. Supplements those ending in “ate” such as taurate, citrate and glycinate are what is known as chelated magnesium and they seem to be the best when it comes to being absorbed into the body. Alternatively you can apply magnesium oil for transdermal absorption which absorbs best when applied on the inner arms and rib cage. Bathing in Epsom Salts is another great way to increase levels in the body.

There are at least seven different types of magnesium available (and perhaps many more) that you can buy to take orally and they include magnesium carbonate, magnesium chloride, magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium sulphate and magnesium lactate. With so many variations out there it is no wonder people get confused when shopping! Make sure you do your research and choose the best supplement for your needs, of you think you need to take one.

Magnesium Oxide is one of the most popular supplements which are easily found at supermarkets the reason for this is because it is so cheap to produce. The down side to that is that because it isn’t absorbed into the body well, it will do very little for you. Try for a citric acid and magnesium carbonate blend, which is very popular and can be found in many of the better quality brands – when mixed with water it creates ionic magnesium citrate which has a much higher absorption rate.

Magnesium’s Role in Your Overall Health

Magnesium is one of the most critical minerals in the body, playing a role in over 300 enzymatic reactions. These include protein synthesis, blood glucose control, blood pressure regulation, nerve function, and muscle contraction. Magnesium is also required for the structural development of bone and is involved in the transport of calcium and potassium across cell membranes, which is vital to maintaining a healthy heart rhythm.

How Magnesium Impacts Stress and Sleep

In today’s busy lifestyle, stress is practically unavoidable, but magnesium can help mitigate its effects. Chronic stress leads to magnesium depletion, creating a vicious cycle. Increasing your intake of magnesium may help to balance cortisol levels and improve resilience to stress. Furthermore, magnesium supports the production of GABA (gamma-aminobutyric acid), a neurotransmitter that encourages relaxation and restful sleep.

For those following a Paleo diet, ensuring adequate magnesium can also assist in falling asleep faster and achieving deeper sleep cycles. If you're finding it hard to switch off at night, incorporating magnesium-rich meals in the evening or using magnesium oil topically might be worth trialling.

Why Magnesium Absorption Can Be Challenging

Even with the best dietary intentions, absorption isn’t always guaranteed. Excess calcium intake, certain medications (like proton pump inhibitors or diuretics), gastrointestinal conditions, and chronic stress all impair magnesium uptake. If you’ve been eating plenty of greens and nuts but still notice symptoms of deficiency, it could be due to impaired absorption rather than intake.

For this reason, many Paleo followers experiment with magnesium supplements or topical applications like magnesium oil or Epsom salt baths, especially during periods of heightened stress, intense physical training, or poor sleep.

Creative Paleo-Friendly Ways to Boost Magnesium Intake

Make your own trail mix: Combine pumpkin seeds, sunflower seeds, almonds, and Brazil nuts. This magnesium-rich mix makes for an ideal afternoon snack.
Add leafy greens to every meal: Blend spinach into smoothies, sauté Swiss chard with garlic for dinner, or include baby kale in omelettes.
Bone broth with a twist: Add a handful of seaweed or magnesium flakes into your next batch for a mineral-rich broth.
Dark chocolate treats: Use raw cacao (which is high in magnesium) to make homemade Paleo chocolate bark with nuts and dried berries.

What Symptoms Might Improve with More Magnesium?

Magnesium affects so many systems that deficiency can show up in varied and unexpected ways. If you suffer from frequent tension headaches, migraines, restless legs, fatigue, mood swings, or sensitivity to noise, your body could be signalling low magnesium stores. Many people also notice improved bowel regularity, fewer muscle cramps, and more stable energy after increasing their intake.

How to Know if You’re Getting Enough

Unfortunately, testing for magnesium isn’t always straightforward. Only about 1% of the body’s magnesium is found in the blood, so standard serum tests may not reflect deficiency accurately. Instead, consider whether you have symptoms, review your intake, and trial a magnesium-rich protocol for a few weeks to see how you feel. Some people keep a magnesium journal, tracking symptoms like sleep quality, cramping, or energy to detect patterns.

Tips for Maximising Magnesium Absorption

Soak nuts and seeds overnight before eating to reduce phytic acid, which can block magnesium absorption.
Balance calcium and magnesium intake. Too much calcium can interfere with magnesium, so ensure you're not over-supplementing calcium without magnesium.
Limit caffeine and alcohol, both of which increase magnesium excretion.
Try smaller, more frequent magnesium-rich meals rather than large, infrequent doses.

Should You Supplement or Go Natural?

While whole foods are always preferable, some people find that even with a nutrient-dense Paleo diet, magnesium levels fall short—particularly if dealing with ongoing stress or sleep issues. In this case, a supplement might be a helpful addition. Look for magnesium citrate, bisglycinate, or malate for better absorption. Always consult a qualified practitioner if you have underlying health conditions or are on medications that could interact with supplementation.

As with any nutrient, the key is finding what works best for your body. The Paleo diet provides an excellent foundation of nutrient-rich foods, but tuning into symptoms and biofeedback can help you fill in any gaps effectively.

How do you think your levels are looking? Do you eat enough Magnesium rich foods, or supplement?

Selenium Paleo Diet Vitamin Mineral Deficiency Primal Diet-min

Selenium & Deficiency On A Paleo Diet?

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Despite following a healthy Paleo Diet, if not enough attention is paid to getting a wide variety of different foods, deficiencies are still possible. I've been looking into a number of the more common deficiencies to understand how to tweak your Paleo diet to ensure deficiencies don’t occur. This week, I've been looking into Selenium.

What is Selenium?

It is a trace mineral that is only needed in small amounts but it is essential for good health. Some of the functions selenium performs include helping regulate the thyroid gland, assisting the immune system and protecting our cells from the damage caused by free radicals. In dietary terms the selenium content of plant foods are proportionate to the soil concentration of selenium where the food was grown.

These days severe selenium deficiency in adults is very rare, particularly when following a healthy Paleo diet, but minor deficiencies do occur and that can have some rather unpleasant effects on our health.

Some of the selenium deficiency symptoms include polyneuropathy and muscle damage that can look a lot like the side effects of statins. Selenium supports the synthesis of the thyroid hormone and is needed for the conversion of the T4 thyroid hormone into the active T3 hormone. As a result deficiency can look like hypothyroidism.

So, how do you become Selenium deficient?

It can be as simple as just not eating enough Selenium rich foods, or if you suffer from an intestinal disorder such as Celiac, Chron’s disease or an ulcerative colitis these can all reduce the body’s absorption of selenium from foods. While deficiency does not cause those illnesses it can make the body more susceptible to illnesses caused by biochemical or infectious stress due to the role selenium plays in the immune system.

It can also be due to a lack of selenium in the soil where your food has been grown. Just like other minerals, it must be in the soil or it won’t be present in the food grown in the soil.

Where can you get it from, in keeping with the Paleo diet?

You can find good sources of selenium in lamb, turkey, prawns, salmon, cod, crimini and shiitake mushrooms, kidney’s, egg yolks and halibut.

Keeping your thyroid healthy is important with many people dealing with thyroid conditions such as hypothyroidism. There have been many research studies that have shown the benefits of selenium supplements when treating some thyroid conditions. One such study has found that selenium supplements have reduced the inflammation damage to the thyroid tissues. While studies have shown that selenium supplements can help prevent thyroid tissue damage there is more research needed to determine the long-term effects.

Making sure that your selenium intake is at its peak may give both your thyroid and immune system that little boost it needs to help function better. Whether you use supplements or include more selenium-rich foods in your diet it is important for those who are managing a thyroid condition to make sure their selenium intake is adequate.

As important as it is not to be deficient, it’s also important not to go over board. Over increasing your intake of selenium over long periods of time can lead to complications including garlic breath odour, hair loss, mild nerve damage, gastrointestinal upsets, white blotchy nails, irritability and fatigue.

The best option is to include selenium rich foods in your diet. While high in omega-6 fats it takes just a couple of Brazil nuts a day to boost your immune function and improve the amount of selenium in your diet.

Have you given much consideration to your Selenium intake? Which minerals and vitamins are you most concerned about, in your Paleo diet?

How Much Selenium Do You Actually Need?

The recommended daily intake for selenium varies slightly between countries, but for adults in Australia, the National Health and Medical Research Council recommends 70 micrograms per day for men and 60 micrograms per day for women. Pregnant and breastfeeding women may require slightly more. Since it's a trace mineral, you don’t need huge quantities – but consistency matters.

The Best Paleo-Friendly Sources of Selenium

While Brazil nuts are famously rich in selenium (just one or two nuts can provide well over 100% of the daily requirement), they aren’t your only option. For those following a more varied or strict Paleo approach, it’s helpful to include a mix of selenium-rich options:

Wild-caught fish – Tuna, sardines, salmon, and especially cod are excellent sources.
Shellfish – Oysters, prawns, and mussels contain respectable selenium levels.
Grass-fed meats – Lamb liver, beef kidney, and muscle meat offer both selenium and other vital micronutrients.
Pasture-raised eggs – Especially the yolks, which are rich in selenium and choline.
Crimini and shiitake mushrooms – A great option for those after more plant diversity.

Rotating these foods through your weekly meals can help ensure you stay on top of your selenium intake without relying too heavily on just one source.

Selenium Absorption and Synergy with Other Nutrients

It’s not just how much selenium you eat – it’s how well you absorb and utilise it. Selenium works synergistically with other nutrients, particularly:

Iodine – Both are essential for thyroid function. If you’re low in one, the other may not be as effective.
Vitamin E – Helps reduce oxidative stress alongside selenium. Good fat sources like almonds and sunflower seeds (if tolerated) can help.
Protein – Since selenium is incorporated into selenoproteins, an adequate protein intake helps support this function.

If you're supplementing or relying on specific foods, consider whether you're supporting those nutrients in a broader context, too.

Soil Depletion and Selenium Content in Australia

Australia’s soils are known to be naturally low in selenium – particularly in the southern and eastern regions. This means produce grown in these areas may have lower levels, even if they would normally be a good source. For example, broccoli grown in selenium-rich soil may provide a decent amount, whereas the same broccoli from another farm may contribute very little.

Because of this, it’s a good idea to diversify the origins of your food when possible or choose animal products where the feed is fortified with selenium (common in ethical Australian livestock farming). Buying from farmers who can tell you about their soil quality and animal diets can make a meaningful difference.

What About Supplementing?

If you suspect your intake is low – perhaps due to autoimmune thyroid issues, absorption problems, or limited food variety – a low-dose selenium supplement may help. But proceed with caution. Supplements often provide 150–200 micrograms per dose, which can be excessive if you're already consuming selenium-rich foods.

Ideally, work with a health practitioner to test your selenium levels before supplementing long term. Hair mineral analysis and blood serum tests can both provide useful data.

Signs You May Be Getting Too Much

Although rare, selenium toxicity (known as selenosis) can happen – particularly from supplements or eating large quantities of Brazil nuts daily. Some symptoms to watch for include:

Brittle hair or nails
Digestive discomfort
Fatigue or irritability
Unusual breath odour (often described as “garlic-like”)

Again, balance is key. Aim to meet your needs through whole foods, monitor symptoms, and seek testing if you’re unsure.

How to Add More Selenium-Rich Foods to Your Paleo Meals

Here are a few simple, Paleo-friendly ideas to boost selenium naturally in your week:

Breakfast: Add two eggs with sautéed mushrooms and spinach in ghee or olive oil.
Lunch: A salad with grilled salmon, avocado, and a boiled egg. Top with a citrus olive oil dressing and a sprinkle of sesame seeds.
Dinner: Grass-fed lamb chops with roasted root vegetables and a side of steamed broccoli.
Snacks: One or two Brazil nuts, or a small portion of prawns with lemon and herbs.

Takeaway

While selenium deficiency isn’t especially common on a nutrient-dense Paleo diet, it’s still worth being aware of – especially if you’re dealing with thyroid issues or have limited variety in your meals. Focus on diverse, whole food sources, be mindful of soil quality and absorption, and only supplement if there’s a genuine need.

Iodine

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So you’re following a “perfect” Paleo diet… surely you can’t be deficient in any vitamins or minerals that your body needs? Well, you might be surprised; have you thought about your iodine levels lately?

I've been looking into some of the popular supplements that people take, and minerals that some are careful to ensure they are not deficient in. I’ll be writing about a few of the popular ones, but iodine is one of the first minerals that regular seems to be spoken about.

What actually is iodine?

It’s a trace element that has quite a big impact on our health and is especially associated with our thyroid. While iodine deficiency is mainly linked with third world and developing nations, research shows that even those living in developed countries like Australia or the United Kingdom have been found to be deficient. It’s probably no surprise, given the SAD diet so many people in the developed World live on.

Iodine deficiency is not a good thing and can cause a number of health issues.

Conditions such as Goitre can be caused by iodine deficiency. The thyroid gland enlarges, as it lacks the necessary iodine in order to compensate for the imbalance. This produces a large and highly visible lump in the neck. Not pretty.

Cretinism occurs when a woman is iodine deficient during a pregnancy. This can result in the child being born with a lower IQ and abnormal neuro-development.

Another result of iodine deficiency is Hypothyroidism. Iodine is one of the major ingredients in the thyroid hormone, so where thyroid lacks enough, it will reduce the thyroids ability to makes the hormone. Symptoms of a thyroid lacking iodine include – elevated blood lipids, infertility, weight gain and the inability to lose weight, dry skin, hair loss and a lack of libido – just to name but a few.

So why do iodine deficiencies occur?

Especially on a Paleo diet, when you eat natural, real foods? Foods such as sea food and seaweed are rich in iodine – so not having many of these foods in your diet, makes it harder to get decent levels of iodine.

A common source of iodine is iodised salt – which of course on a Paleo diet, is often replaced with mineral and sea salts – naturally iodine free!

Some foods are rich in Goitrogen, such as broccoli. If eaten to excess, these foods may interfere with the iodine uptake needed by the thyroid gland. While this doesn’t lead to a whole body deficiency it does limit the thyroids ability to get the amount of iodine it needs.

Where can you get iodine from?

Seaweed is a great source, especially from kelp (or Kombu) and hijiki, just add a strip to your next pot of chili, soup or curry. Eat more seafood – crustaceans, fish, and shellfish – anything that lives in the ocean, provided it is high quality. While the iodine content of fish varies you can get the most from abalone, codfish and pollack. The way you cook also determines how much iodine will remain. If you boil fish it will lose most of its iodine content but if you fry it most of the iodine content will remain. Grilling retains more than boiling does, but a little less than frying.

Free range eggs are another great source – although the specific amount will depend on the laying hens diet – if there is iodine in the chicken’s diet it will show up in the yolk.

Finally supplements are a popular alternative to ensure you are getting sufficient levels of iodine in your paleo diet.

So how do you ensure you get enough Iodine?

FODMAPS & Paleo

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FODMAP is a term that seems to be associated more and more frequently with the Paleo diet. Some people choose to minimise FOMAP’s, in alongside their Paleo diet to help resolve gut issues. In particular a low FODMAPS diet seems to help resolve gut issues such as Irritable Bowel Syndrome (IBS) it appears Crohn’s Disease too.

Whilst removing grains, dairy and legumes in a Paleo diet often marks significant improvement, going one step further and undertaking a low FODMAP diet can make all the difference in Gastrointestinal (GI) disorders

So, what exactly are FODMAPS?

“FODMAP” is an abbreviation standing for: Fermentable, Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrate which Dr Sue Shepherd’s research identified as being poorly absorbed by susceptible individuals, causing gut issues.

How does a Low FODMAPS diet fit with a Paleo diet?

Fuctose

Fructose is already considered on a Paleo diet, so avoiding high fructose fruit such as apples and pears is not too difficult. Berries are a far better choice, with the added benefit of antioxidants.

Fructans

Fructans are high in fruit such as watermelons and vegetables such as cabbage, leeks and particularly onions; so these should be avoided in favour of vegetables such as carrots, parsnip and pumpkin. Wheat and other grains are high in Fructans, so on a Paleo diet, these are already avoided.

Polyols

High levels of Polyols are contained in fruit like avocados and peaches and vegetables like mushrooms and cauliflower.

Galactans

Legumes such as beans and soy are high in Galactans – so by following a Paleo diet these are already eliminated.

Lactose

By avoiding dairy a Paleo diet already cuts out Lactose.

How To Start

If you have any unresolved issues (such as gut issues) on a Paleo diet, it is worth trying a low FODMAP’s diet for a 30 day elimination period. After the 30 days, much like a Whole 30, you can slowly reintroduce foods back in to pinpoint exactly which foods are an issue for you. Everyone is different, so it’s important you find out exactly which foods you don’t tolerate well and remove those from your diet. Fortunately your Paleo diet has already removed the bulk of the high FODMAP foods – so identifying the foods you don’t tolerate will be much easier.

Beyond FODMAPs: Other Paleo-Friendly Gut Support Strategies

While removing FODMAPs can provide major relief for many people with digestive complaints, it’s worth remembering that gut health is influenced by more than just carbohydrate type. A strong Paleo foundation that includes a focus on anti-inflammatory foods, proper meal timing, and stress reduction can significantly enhance results when paired with a low FODMAP approach.

Chewing Your Food Thoroughly

This often-overlooked step is surprisingly powerful. Digestion starts in the mouth, where enzymes in saliva begin breaking down carbohydrates. Chewing thoroughly signals the rest of your digestive system to prepare for incoming food and can reduce bloating and improve nutrient absorption. Take your time with meals and avoid distractions to give your gut the best chance of success.

Focus on Gut-Healing Nutrients

When navigating both a Paleo and low FODMAP diet, it’s important to focus on foods that actively support gut repair. These include:

Bone broth: Rich in collagen, glycine and gelatin to support the gut lining
Cooked root vegetables: Easier to digest than raw veg, and nourishing for gut flora
Lean meats and fish: High-quality protein without irritating compounds
Low FODMAP herbs and spices: Such as ginger, turmeric, basil, and parsley for anti-inflammatory support

These options not only nourish the digestive tract but also help balance the microbiome without relying on problematic fermentable carbohydrates.

Common Paleo Foods That Are High FODMAP

Although Paleo cuts out many high FODMAP foods, there are a few that remain Paleo-approved but still problematic for sensitive individuals. Some examples include:

Garlic and onions: Rich in fructans, these are often the biggest triggers
Cauliflower and Brussels sprouts: Contain polyols that can cause bloating
Avocado: Although full of healthy fats, it contains sorbitol (a polyol) in high amounts
Cashews and pistachios: Both high in FODMAPs and best avoided during elimination

Once symptoms have subsided, these foods can be tested one by one during reintroduction.

Cooking Tips to Reduce FODMAP Load

Certain food preparation methods can help reduce the FODMAP content in otherwise problematic ingredients. For example:

Use garlic-infused olive oil to add flavour without the fructans
Boil or roast vegetables like pumpkin and carrots to improve digestibility
Keep fruit servings small and choose ripe, low-FODMAP options like kiwi and strawberries

Experimenting with how you prepare food can help you enjoy more variety without triggering symptoms.

Understanding the Reintroduction Phase

The goal of a low FODMAP diet isn’t to eat that way forever. After the elimination period, it’s vital to reintroduce FODMAP groups methodically to identify personal triggers. Many people tolerate certain FODMAP types in small quantities or in combination with other foods.

Here’s how a structured reintroduction phase might look:

Week 1: Test fructose by eating a small portion of honey or mango
Week 2: Test lactose with a small amount of yoghurt (if tolerated and part of your modified Paleo approach)
Week 3: Test fructans with a small portion of cooked onion or garlic
Week 4: Test polyols with avocado or mushroom

Always leave a few days between tests to watch for delayed reactions. Keeping a journal can help track symptoms and patterns.

Creating a Long-Term Personalised Paleo Plan

Once you’ve identified which FODMAPs you tolerate, you can design a long-term eating plan that’s both gut-friendly and sustainable. For example, you may be able to enjoy avocado a few times a week, but need to avoid onions altogether. The idea is to customise your Paleo diet in a way that supports your unique needs without unnecessary restriction.

The Role of the Gut Microbiome

Another reason FODMAPs can cause issues for some people is due to an imbalance in gut bacteria. Fermentable carbohydrates feed both beneficial and less desirable microbes. If your microbiome is out of balance, even small amounts of FODMAPs can lead to gas, bloating, and discomfort.

Supporting microbial diversity with naturally fermented foods (if tolerated), nutrient-dense meals, and plenty of rest can go a long way. You may also wish to consult a practitioner about targeted probiotics or functional testing to support your journey.

Fermented Foods and FODMAPs

Some fermented foods, like sauerkraut or kimchi, may be high in FODMAPs depending on ingredients and portion size. However, others like homemade coconut yoghurt or small amounts of fermented carrots may be well tolerated. Introduce fermented foods cautiously and observe your response.

Managing Stress to Support Digestion

It’s easy to overlook stress when focusing on food, but chronic stress has a profound impact on gut health. It alters gut motility, reduces enzyme production, and increases sensitivity to FODMAPs. Supporting your nervous system through meditation, breathing exercises, or gentle movement (like walking or yoga) can directly improve your digestive capacity.

Building a Holistic Gut Health Toolkit

True healing comes from addressing multiple angles – not just food. Here’s a snapshot of a well-rounded approach:

Diet: Paleo-based, low FODMAP, rich in whole foods
Movement: Gentle daily exercise to support motility
Sleep: Prioritise 7–9 hours of uninterrupted sleep
Mindset: Cultivate a calm relationship with food and your body

When to Seek Help

If symptoms persist despite a dedicated approach to both Paleo and low FODMAP eating, it may be time to work with a functional medicine practitioner or integrative nutritionist. Underlying conditions like SIBO (Small Intestinal Bacterial Overgrowth), histamine intolerance, or enzyme deficiencies may also be playing a role.

A qualified practitioner can guide you through testing, interpretation, and a personalised protocol that goes beyond diet alone.

Final Encouragement

Combining a low FODMAP diet with Paleo is a powerful strategy for managing digestive symptoms while still prioritising whole, nutrient-rich food. While the process can feel a little restrictive at first, most people find the clarity, comfort, and energy that come from gut healing well worth the effort. Take it one step at a time, listen to your body, and celebrate the wins along the way.

Have you found success combining Paleo and low FODMAP? I’d love to hear your story – share your tips or questions in the comments below.

Tomato-Free Bolognese Recipe paleo diet dinner lunch spaghetti-min

Ultimate Comfort: Delicious Tomato-Free Bolognese for Allergies

22 Comments

As I wrote about yesterday, I'm currently trying to avoid tomatoes and undertake a low-salicylate Paleo diet. I usually use a lot of tomatoes in my cooking, as they are a great base for sauces and meals. My favourite dishes, ragu, bolognese and chilli all use lots of tomatoes, so I've been experimenting to find an alternative.

Since tomatoes are a nightshade, this recipe will be helpful to those avoiding nightshades too. I've also just realized that tomatoes have quadrupled in price in the last few months – so this is also good for the budget!

I used carrots and beetroot to make the “tomato” sauce, which I then used exactly as I would a real tomato sauce with the rest of the ingredients in this bolognese. I'm not that keen on beetroot on it’s own but in this dish with all of the other flavours, it was a great addition.

Print Recipe

5 from 22 votes

Tomato-Free Bolognese Recipe

If you avoid salicylates or don't tolerate tomatoes well, this tomato-free bolognese recipe will meet your needs for a tomato-based sauce without the tomatoes! Made with carrots and beetroot, it tastes great and looks very tomatoey, perfect for those avoiding nightshades and looking for a budget-friendly alternative.

Prep Time10

Cook Time30

Total Time40

Course: Dinner

Cuisine: Italian, Paleo

Keyword: bolognese, budget friendly, low-salicylate, nightshade-free, paleo, tomato-free

Servings: 6

Calories: 250kcal

Cost: 15

Equipment

Large Pot
Blender
Saute Pan

Ingredients

Carrots I used about 9
Beetroot I used 4
Leek diced
3 diced onions
Parsnip
7 mushrooms sliced
Pork mince 500g
Beef mince 500g
Coconut oil
Coconut aminos
Garlic powder
Oregano
Cinnamon
Cayenne pepper
Ground chilli
Salt & Pepper

Instructions

I peeled and roughly chopped the carrots, beetroot & parsnip and added them to a large pan of boiling water
Meanwhile, in another pan I sautéed the onions in some coconut oil until they turned translucent
Next, I added the mince and a splash of coconut aminos
Once the meat had all browned, I added the leek, mushrooms and a small amount of each of the herbs and spices (I don’t use very much, but adjust according to how hot you like it – and how little you like beetroot!)
I allowed the meat mixture to simmer on a low heat, stirring regularly, and adding water from the carrot & beetroot pan as it dried out
Once the carrots and beetroot's started to soften, I turned the heat off and puréed in the blender
With the tomato-free “tomato sauce” ready, I added it to the meat pan and allowed it to simmer for a few minutes before serving

If you have any suggestions for alternatives to tomatoes, please share in the comments below…

Why Go Tomato-Free?

Tomatoes are a staple ingredient in many cuisines, but they’re also high in salicylates, which can cause adverse reactions in some people. For those with sensitivities or on an elimination diet, even a small amount of tomato can trigger digestive issues, headaches, or inflammation. Nightshade vegetables like tomatoes, peppers, and aubergines are also often problematic for individuals with autoimmune conditions or chronic joint pain. By removing tomatoes, you may notice improvements in your skin, energy levels, and overall digestion.

Creating a Rich, Flavourful Sauce Without Tomatoes

The key to replacing tomatoes in a dish like bolognese lies in replicating their depth of flavour, acidity, and colour. Carrots add natural sweetness, while beetroot lends a similar hue to tomato sauce and a slightly earthy complexity. When paired with ingredients like garlic, herbs, and a splash of balsamic vinegar (if tolerated), you can achieve a hearty sauce that hits all the right notes without any tomatoes involved.

Tips for Perfecting Your Tomato-Free Bolognese

Cook your base vegetables slowly – sweating the onion, carrot, and celery gently will create a rich foundation for the sauce.
Choose your beetroot wisely – roasted beetroot adds depth and removes some of the earthy flavour that can be overwhelming when raw.
Simmer low and slow – just like a traditional bolognese, this sauce improves with time. Letting it simmer allows the flavours to marry beautifully.
Add broth – using a good-quality beef or bone broth adds umami richness that helps mimic the savoury depth tomatoes usually provide.

Serving Suggestions

This bolognese is incredibly versatile. Serve it over:

Zucchini noodles (zoodles) for a classic Paleo twist
Mashed sweet potato or parsnip for a comforting, hearty base
Spaghetti squash if in season
Cauliflower rice for a lighter option

It also works wonderfully spooned into halved roasted capsicum or even in a lettuce wrap for a fresh summer alternative.

Batch Cooking and Storage

This tomato-free bolognese freezes and reheats exceptionally well, making it a great option for batch cooking. Simply double the recipe and freeze portions in airtight containers for quick weeknight meals. It’ll last up to 3 months in the freezer and about 4 days in the fridge.

Variations to Try

Once you’ve nailed the base recipe, feel free to experiment:

Swap the beef for lamb, turkey, or pork for a different flavour profile.
Add chopped mushrooms for extra umami and texture.
Include spinach or kale towards the end of cooking for an added boost of greens.
Top with nutritional yeast or dairy-free parmesan for a savoury finish.

A Family Favourite Without the Fuss

One of the best things about this tomato-free bolognese is how well it’s received, even by those who normally love their tomato-based meals. It’s kid-friendly, freezer-friendly, and packed with hidden veggies, which is always a win. You can confidently serve it to guests, knowing it caters to a wide range of dietary needs without compromising on flavour.

Tomato-Free Doesn’t Mean Taste-Free

It’s easy to feel like you’re missing out when avoiding common ingredients like tomatoes, especially in dishes as iconic as bolognese. But with a bit of creativity and a willingness to explore, you’ll find there are many ways to achieve similar flavours and textures. The combination of carrots and beetroot in this recipe adds colour, body, and a touch of natural sweetness, all while keeping the dish firmly within Paleo and low-salicylate guidelines.

Your Turn: Share Your Tips!

Have you created a tomato-free version of your favourite dish? Do you have other go-to ingredients for recreating sauces and bases? Whether it’s pumpkin, red capsicum (if tolerated), or even fermented vegetables, I’d love to hear what works for you. Share your ideas in the comments below – your suggestion might just help someone else who’s navigating similar food restrictions.

Looking for More Tomato-Free Inspiration?

Keep an eye on the blog for more tomato-free recipes, including chilli, ragu, and other classics made suitable for low-salicylate and nightshade-free diets. Once you start experimenting, you’ll be surprised at how many ways there are to adapt your favourites and still enjoy delicious, nourishing meals.

This Tomato-Free Bolognese is a great reminder that limitations can often lead to the most creative – and delicious – discoveries. Whether you’re avoiding tomatoes for health reasons or simply looking for a new twist on an old classic, this dish is a must-try.

Salicylates & Paleo

19 Comments

Salicylates occur naturally in plants as a defence mechanism, to protect the plant against any threat such as disease or pests. Most people have no issues with eating plants containing Salicylates – but some people however can experience all sorts of problems from these natural chemicals, from migraines, hives, IBS, asthma and even sleep issues and ADHD. Since aspirin and NSAID’s are Salicylates, most people with these intolerances will react badly to these drugs.

If I eat a lot of foods containing high levels of Salicylates, my skin becomes itchy, swollen and covered in hives. Since I've been eating a Paleo diet I've not had a bad reaction and I'm conscious to reduce my consumption of the foods that I know are high in Salicylates – and seem to affect me the worst. Unfortunately (because they are a favourites) tomatoes seem to be a particular trigger. Other people with Salicylate sensitivity seem to react in different ways to different foods.

It appears that in those with Salicylate sensitivity, there is an acceptable level of exposure to foods containing high levels – but once “too large” a dose of the high Salicylate food is eaten the effects of the sensitivity kick in. I can eat a tomato based sauce with no problems, but if I eat several meals in a row containing high levels of these foods, my skin starts to break out in hives! People with Salicylate sensitivity seems to have very varied tolerance levels.

Salicylates and Paleo

As Salicylates are naturally occurring, this is one intolerance that a Paleo or Primal diet can’t solve. However, processed food often contains ingredients high in salicylates, so a Paleo diet enables you to control and know exactly what you are eating. It’s certainly possible to eat a low Salicylate Paleo diet as there are plenty of foods that contain negligible, low or moderate levels of Salicylates.

Food High In Salicylates

Broadly speaking, foods such as tomatoes, peppers, capsicum, cucumber, sweet potato and watercress seem to be high in Salicylates. Lots of fruits have high levels, particularly dried fruit. Coconut and olive oil are also reported to contain high levels of Salicylates, though I've never had a reaction from them and use these oils almost everyday. Fortunately meat (in a Paleo – i.e. unprocessed) capacity seems to contain very low levels.

A Low-Salicylate Paleo Diet

With some planning and substitutions, there’s no reason not to keep a Paleo diet low in Salicylates. One of the hardest things to replace is tomatoes (also a nightshade), as tomatoes are a common base for sauces and recipes. I've been experimenting with some tomato-free Paleo sauces and will share the recipe I've come up with tomorrow. It’s definitely possible to make a tomato-like sauce without tomatoes!

Do you have a Salicylate intolerance? I’d love to hear which foods you are sensitive to and how you incorporate this into your Paleo diet.