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How people react when I tell them I eat paleo 6 reactions diet healthy eating-min

The 6 Most Common Reactions When I Say I Eat Paleo

In a world where different cultures, races, religions and sexualities gain more acceptance than ever before, it never fails to surprise me how much shock and confusion people express when I explain to them about my Paleo lifestyle. It’s amazing how even though the knowledge is out there for everyone to access, so many people choose to ignore it and follow conventional wisdom. When explaining how I choose to live and eat, I'm usually hit with a barrage of questions. These are the most common reactions:

1. So what do you actually eat?

By far the most common, and perhaps the most stupid question people ask me is ‘what do you actually eat!?’ When I tell them that I don’t eat grains, sugar, dairy, or processed food, people seriously struggle to contemplate what would be on my plate at meal times. ‘So no pizza? No bread? How do you survive?’ I don’t just survive; I thrive, and feel healthier every day. Instead of explaining to people what I don’t eat, I now tell them all the wonderful things I do eat instead. Meat, fish, loads of veggies, nuts, coconut, fruit, even the odd bit of dark chocolate. I find this generates a much more welcome response.

2. But doesn't eating meat give you colon cancer?

No. No it doesn't. Do your research – meat is an essential part of a healthy lifestyle, and if you don’t eat it, you’d feel much healthier and stronger if you did.

3. How can you be healthy without whole grains?

The amount of people that are still tricked into believing that whole grains are healthy is startling. If I have the energy, I’ll explain to them about anti nutrients, lectins, gluten, phytic acid and intestinal permeability. If I don’t, I’ll simply tell them that vegetables are much more nutrient dense and therefore healthier.

4. But how do you get your calcium?

‘Calcium makes your bones grow stronger’ said the famous Petit Filous advert. Many people ask me how I get my calcium without dairy – when I just tell them how kale, broccoli, sesame and almonds are my friends – and how it’s also important to balance your calcium levels with adequate magnesium and other trace elements, if you really want strong bones.

5. So do you run around chasing wild animals with a spear (sarcastic laugh)

The more facetious opposition will often snigger and make a very silly comment implying that a ‘caveman’ lifestyle has no relevance in the modern day world. I’ll often explain to them how my workouts replicate real life situations that our ancestors would have found themselves in – including weightlifting, sprint training, and CrossFit. I’ll then go on to tell them what a difference this has made to my body composition and general fitness. Sometimes though, I’ll just laugh and say ‘Yes. Yes I do. Don’t you?’

6. And what’s with the shoes? Aren't they bad for your joints?

Once again, the way modern day marketing has invaded the vulnerable brains of our fellow humans amazes me. When people see me running in my Vibrams, they genuinely believe that I'm going to cause serious damage to my knees, ankles and spine because there isn't enough ‘cushioning.’ Quite honestly, this one doesn't even warrant a response!

These are just a few of the questions I am faced with whenever I tell people about how I live. Have I missed any? What are the funniest reactions you've ever received when you tell people you are Paleo?

The Broader Social Reactions to Eating Paleo

One of the most interesting aspects of following a Paleo lifestyle isn’t just the food — it’s navigating the social reaction it often triggers. Unlike some dietary choices that people seem to accept without question, saying you eat Paleo often prompts immediate curiosity, confusion, or even debate. For a way of eating rooted in ancestral health and whole foods, it certainly seems to provoke disproportionate scrutiny.

There’s a cultural assumption that if your choices don’t align with conventional nutrition advice — like eating whole grains, low-fat dairy, and avoiding saturated fats — you must be misinformed. This can make conversations around Paleo exhausting, especially when you’re met with an air of smug scepticism rather than genuine curiosity. And yet, these exchanges are often opportunities in disguise — chances to plant seeds, share ideas, and maybe even inspire change.

Understanding the Root of the Reactions

The intensity of these reactions often comes down to how entrenched food beliefs have become. From government dietary guidelines to decades of marketing campaigns, we've been programmed to believe that cereal is a healthy breakfast, low-fat yoghurt is essential, and red meat is a danger to our arteries. When someone lives outside of those guidelines, it can be jarring to people who haven’t questioned the mainstream narrative.

There’s also an emotional component to food. It’s not just about nutrients — it’s about identity, culture, and comfort. When someone rejects the foods others see as staples, it can feel like a personal judgment, even if that’s not the intention. Understanding this helps make sense of why people sometimes react so strongly to the mention of Paleo.

Why the Paleo Lifestyle Seems Threatening

The Paleo lifestyle often implies effort — meal prepping, label reading, cooking from scratch, and staying active. For people who feel stuck in their own habits or overwhelmed by the idea of change, hearing about someone else's discipline or intentionality can stir up feelings of guilt or defensiveness. It’s not really about your lunch of grilled lamb and roasted cauliflower — it’s about what it represents.

And then there’s the deeper threat: that if Paleo principles actually make sense, it means the conventional wisdom they’ve trusted might be flawed. That’s a difficult realisation to grapple with, especially for those who’ve followed the guidelines to the letter and still struggle with their health.

Finding Connection Instead of Conflict

Rather than treating every reaction as a challenge to defend against, it can help to reframe them as moments of connection. Often, people ask questions because they’re genuinely curious — they’ve seen you looking healthier, stronger, or more energetic, and they want to know more. Even sarcastic comments usually come from a place of uncertainty or misunderstanding, not malice.

Over time, I’ve learned to tailor my responses. Some people are ready for a deep dive into nutrition science and ancestral health. Others just want to know if I ever eat cake. Either way, approaching conversations with empathy rather than exasperation goes a long way. No one ever changed their views because someone made them feel stupid.

When to Share — and When Not To

There’s a time and place for sharing your Paleo perspective. Not every BBQ or office lunch is the moment to unpack the problems with seed oils or the myth of whole grains. Sometimes, just living by example — looking well, feeling great, and not making a fuss — is the best advocacy there is.

That said, if someone is struggling with their own health and comes to you with questions, it’s an invitation to share. These are often the most rewarding conversations, where you can share not only what you eat, but why it matters and how it’s changed your life. For many of us, Paleo isn’t just about food — it’s about reclaiming our energy, mood, mobility, and self-confidence.

Making Paleo Your Normal

The more time you spend eating Paleo, the less it feels unusual — even when the people around you don’t get it. Over time, you’ll likely find new friends who share your outlook, favourite cafes that cater to your needs, and go-to meals that make staying on track effortless. What once felt radical or isolating begins to feel like second nature.

And here’s the irony: while you might still get the occasional eyebrow raise or snide remark, you’ll also be the one people turn to when they’re ready to make a change. Whether it’s because of weight gain, fatigue, or a health scare, many people eventually reach a point where they’re ready to question the status quo. When they do, you’ll be there — living proof that there’s another way.

Final Thoughts

Choosing to eat Paleo isn’t just about food — it’s about opting out of a broken system. It’s about trusting your body, honouring your ancestry, and building a lifestyle that supports long-term vitality. And while it may invite some awkward conversations or unsolicited opinions, it also invites transformation — for you, and potentially, for the people around you.

If you’ve experienced your own funny, frustrating, or inspiring conversations about Paleo, share them in the comments. Let’s keep normalising this way of living — one reaction at a time.

The Paleo Diet Phosphorus Mineral Deficiency-min

Phosphorus & The Paleo Diet

Phosphorus is an essential nutrient for our bodies and is important in order to ensure we remain healthy. It helps the cells and tissues to not only function properly, but also to grow. In order for the bones and teeth to form properly, it is important that we consume the right amount of phosphorus on a daily basis. As phosphorus is a nutrient which is present in all of our cells, it supports the release of energy and enables fats and sugars to be broken down.

In addition to calcium, phosphorus is one of the main minerals found in our bodies and it is just as important as calcium. It is recommended that adults have a reasonable intake of phosphorus on a daily basis and a deficiency in this mineral can be very detrimental to the body. If you suffer from kidney disease, it is recommended that you intake a lower level of phosphorus as it could cause additional problems if you consume too much of this mineral.

There are many signs that you may not have enough phosphorus in your body, including anaemia and a weak immune system. If you notice that you are often feeling run or catching more colds than usual, it may be a sign that your body is lacking in phosphorus or other key nutrients. There is a level of phosphorus found in most foods, so it is quite uncommon to be deficient in this mineral.

It is quite simple to get a good intake of phosphorus on the Paleo diet as it includes an abundance of foods which are high in phosphorus. A normal meal on the Paleo diet will be made up of meat, which is high in phosphorus. It is particular high in grass-fed meat and this is highly recommended with the Paleo diet. If you stock up on vegetables with your meal, you will also be able to increase your intake of phosphorus. Broccoli in particular is a really good source of phosphorus.

If you enjoy a snack on the Paleo diet, you should stick to fruits, seeds and nuts as these also contain high levels of phosphorus. It is important not to overdo your phosphorus levels, but still to the recommended daily intake. A good breakfast choice for improving your intake of phosphorus on the Paleo diet is eggs, which also offers many other health benefits. You can also try out some different choice of food such as pumpkins, which are not only really tasty but also have a good level of phosphorus.

There are supplements you can take which will help to enhance the level of phosphorus in your body, but it is much healthier to ensure you are taking in the right foods. Supplements should only really be used as a substitute for the intake from your foods, but with the Paleo diet you don’t need to worry, as most of the food groups have this in abundance.

As long as you eat a healthy and balanced diet, it should be really easy to incorporate your recommended daily intake of phosphorus through the foods you consume. It is a good idea to take a note of the phosphorus levels of your foods, particularly when you first start out on the Paleo diet, as it is a good way to ensure you are taking in the right level. A level of phosphorus which is too high can be just as damaging to the body as too little. You will quickly get used to how much phosphorus your food contains, so you won’t need to keep taking note of these for long.

There are many people who have the misconception that calcium is the only mineral in the body which helps to take care of our bones and teeth, but phosphorus is just as essential for the healthy functioning of the body. It is not beneficial to substitute phosphorus for more of the other essential nutrients, as they all play different parts in the proper functioning of our bodies.

When you follow the Paleo diet and stick to all of the recommended foods, you will be guaranteed to take in high levels of the right vitamins and minerals to help your body function to its optimum level. It is easy to exchange the foods you would normally consume for those on the Paleo diet and you will enjoy noticeable changes in both how you feel and how you look. A good level of phosphorus will help to ensure you stay healthier for longer.

Phosphorus-Rich Foods to Boost Your Paleo Diet

Now that you understand the role phosphorus plays in the body, let’s explore some specific Paleo-friendly foods that are excellent sources of this essential mineral. While meats and vegetables are great, some lesser-known options can add variety and extra nutrients to your plate.

Organ meats: Liver, especially from grass-fed animals, is one of the most nutrient-dense foods and contains a rich supply of phosphorus along with iron, vitamin A, and other minerals.
Shellfish: For those who tolerate seafood on a Paleo plan, scallops and prawns are excellent phosphorus-rich options and provide a nice break from the usual meats.
Brazil nuts: In addition to being high in selenium, these nuts provide a solid phosphorus punch. However, moderation is key due to their high calorie and fat content.
Chia seeds: A great Paleo-approved source of fibre, chia seeds also provide phosphorus and are easy to incorporate into smoothies or sprinkled over salads.
Brussels sprouts: A less talked about cruciferous vegetable, they are not only high in fibre and antioxidants but also a decent source of phosphorus.

Balancing Your Intake of Phosphorus with Other Nutrients

Phosphorus doesn’t work in isolation. To get the full benefit, it should be balanced with other key nutrients like magnesium and vitamin D. These work synergistically with phosphorus and calcium to support strong bones and metabolic health.

Magnesium helps regulate phosphorus absorption and keeps calcium in balance. Good Paleo sources include spinach, pumpkin seeds, and dark chocolate (the real, unsweetened kind). Vitamin D can be obtained through sensible sun exposure and fatty fish like sardines and salmon — or consider supplementation if you're deficient.

Understanding Phosphorus Bioavailability

It’s worth noting that phosphorus from animal-based foods is generally more bioavailable — meaning your body can absorb it more easily — compared to plant-based sources. That’s because phosphorus in plants is often stored as phytic acid, which humans can’t digest efficiently. However, traditional food preparation methods like soaking, sprouting, or fermenting nuts and seeds can help reduce phytic acid and improve absorption.

This is one more reason why whole, unprocessed foods in their natural form — as championed by the Paleo diet — offer a significant advantage in nutrient absorption over ultra-processed meals.

Signs of Phosphorus Imbalance

Beyond common deficiency signs like fatigue, irritability, and muscle weakness, an imbalance in phosphorus levels can be linked to more serious concerns. Low phosphorus levels may impair recovery from injury or workouts, while excessively high levels — often caused by supplements or processed foods — can lead to mineral imbalances, calcification of tissues, and kidney strain.

Monitoring your intake doesn’t have to mean obsessive tracking. As long as you’re sticking to whole Paleo foods and varying your diet, you’re likely getting the right balance.

Phosphorus and Physical Performance

If you’re active or engaging in regular training, phosphorus can play a role in supporting recovery and energy metabolism. It helps in the production of ATP (adenosine triphosphate), the molecule your body uses to store and transfer energy during exercise. A steady intake of phosphorus-rich foods can support muscle recovery and reduce fatigue, especially after intense physical activity.

This makes it a particularly important mineral for athletes or anyone working on improving their fitness and endurance as part of a healthy Paleo lifestyle.

Making Paleo Work for Long-Term Mineral Health

Ultimately, the goal is long-term balance — not just hitting daily targets. If you’re following the Paleo diet properly, you’re already avoiding the major culprits that lead to phosphorus excess, such as sodas, processed foods, and additives containing phosphates. These can spike phosphorus levels and cause imbalances that natural whole foods don’t.

Trust in your ingredients, eat seasonally where possible, and mix up your food choices. That’s the best way to maintain strong bones, a healthy metabolism, and sustained energy — all while staying true to the principles of Paleo.

Can You Get Enough Calcium On A Paleo Diet?

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If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

How Lifestyle Affects Calcium Retention

It’s not just diet that affects your calcium levels — lifestyle factors also play a significant role in calcium retention and bone health. Regular physical activity, especially weight-bearing exercises like walking, hiking, or strength training, stimulates the production of osteoblasts, which are the cells responsible for building bone. This means that movement isn’t just good for your heart and muscles — it directly supports strong bones and better calcium utilisation.

On the flip side, a sedentary lifestyle or prolonged periods of inactivity can increase the risk of bone density loss over time. This is another reason the Paleo lifestyle, with its emphasis on natural movement and staying active, provides more than just dietary benefits. Being outdoors and physically engaged also increases your Vitamin D exposure, further supporting your body’s ability to absorb and regulate calcium effectively.

Hidden Calcium Stealers in Modern Diets

While many people worry about not getting enough calcium, fewer consider the modern-day calcium stealers that are so prevalent in today’s diets. Phytic acid, for instance, is found in high concentrations in grains and legumes — foods not typically included in a Paleo diet. Phytic acid binds to minerals like calcium and magnesium in the digestive tract, making them less bioavailable. This means that even if your calcium intake looks adequate on paper, it may not be effectively absorbed if your diet is high in these anti-nutrients.

Excessive salt, caffeine, and alcohol are also known to reduce calcium absorption or increase calcium excretion. Many processed and convenience foods are very high in sodium, which increases calcium loss through the urine. Similarly, a heavy coffee or alcohol habit can interfere with your mineral balance over time. By focusing on a whole-foods Paleo approach and limiting or eliminating these substances, you're already helping to protect your body’s calcium stores naturally.

Bioavailability of Calcium in Paleo Foods

Not all calcium-rich foods are created equal. Bioavailability — how well the body can absorb and utilise the calcium — is just as important as the amount. For example, dark leafy greens such as kale and bok choy have high calcium content and excellent bioavailability, meaning your body can actually use most of the calcium they provide. Spinach, although rich in calcium, contains high levels of oxalates which inhibit absorption, so it shouldn’t be relied on as a primary source.

Bone-in fish like sardines and salmon are particularly beneficial because their small, soft bones are a highly bioavailable calcium source. If you’re eating canned versions, look for those labelled “with bones” and opt for sustainably sourced brands when possible. Homemade bone broth is another excellent addition to a Paleo diet. Not only is it rich in collagen and minerals, but slow simmering of the bones releases calcium into the broth, making it a nourishing and absorbable way to support bone health.

Supporting Minerals and Nutrients for Strong Bones

Calcium doesn’t act alone. Several other nutrients play essential roles in maintaining strong bones and ensuring calcium is properly absorbed and distributed. Magnesium is critical for converting vitamin D into its active form, which in turn regulates calcium metabolism. Foods like avocado, dark chocolate (85%+), leafy greens, and pumpkin seeds are good Paleo-friendly sources of magnesium.

Vitamin K2 is another essential nutrient, helping to direct calcium to where it belongs (in your bones and teeth) and prevent it from depositing in soft tissues and arteries. While K2 isn’t abundant in many foods, it’s found in pasture-raised egg yolks, grass-fed animal fat, and fermented foods like sauerkraut. Liver, another highly nutrient-dense food often consumed in a Paleo diet, also provides small but beneficial amounts of K2.

Practical Tips for Ensuring Adequate Calcium on Paleo

Include a variety of dark leafy greens daily — rotate between kale, collards, turnip greens and bok choy for best results.
Incorporate bone-in canned fish like sardines into your weekly meals.
Add a mug of homemade bone broth as a regular part of your diet — especially in winter.
Snack on nuts and seeds in moderation, prioritising those with better omega ratios like macadamias and pumpkin seeds.
Eat pasture-raised egg yolks for small, consistent amounts of calcium and K2.
Stay active with daily walking, strength training or bodyweight movements to support bone density.
Get safe sun exposure to help your body synthesise vitamin D naturally, especially in the warmer months.

Final Thoughts on Paleo and Calcium

The belief that dairy is the only pathway to strong bones is outdated and overlooks the complexity of calcium absorption and the body’s true needs. With the right mix of real, nutrient-dense food, daily movement, and sun exposure, the Paleo lifestyle offers everything you need to maintain strong bones and a balanced calcium intake — without the need for milk or processed supplements.

If you’re concerned about your calcium levels, consider speaking with a nutrition-savvy health professional and track your intake for a few days to get a clear picture. You might be surprised to learn that you’re already getting more than enough calcium — naturally, and without compromise.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

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Dairy and Paleo

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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!

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Is Raw Milk Coming to Australia and New Zealand?

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What is Raw Milk?

Most milk readily available for sale is pasteurised. Pasturisation is the process where the milk is heated to high temperatures, to destroy harmful bacteria that may be present. However, as well as bacteria, the process of pasteurisation changes the nutritional profile of the milk and the insulin response. Raw milk is increasingly popular and where it comes from properly cared for animals on a good farm, the risk of harmful bacteria is reported to be low. Pasteurising milk has been the norm in Australia since the 1950’s.

Is Dairy Paleo?

I’ll come back to this issue in the near future, as it is definitely not a quick answer and there are many different views in the Paleo community.

I used to consume a moderate amount of dairy (mainly cheese, butter and milk), but I stopped for my Whole30 in August, and just haven’t started again. I'm not saying I won’t ever eat dairy again, but I feel so good without it; I'm not missing it – and I'm certainly not lacking any dairy specific nutrients in my diet.

I'm often asked how I can possibly get enough calcium from my Paleo diet, but from my research I get plenty of Calcium from green leafy vegetables, for example. Because I have a good diet, I don't lose much calcium – I have a better calcium balance. It appears when eating a poor diet, calcium is released from the body; for example, to balance the Phosphoric acid found in soft drinks, as well as the balance the acidity. This leaves those with poor diets with a far higher calcium requirement than those on a caveman diet.

We’ll see. If I do have dairy again, I’ll certainly be looking for raw dairy, which I've found quite hard (and slightly secretive) to locate here.

The Food Standards Agency for Australia & New Zealand has currently got a proposal out to consider allowing raw dairy to be sold in Australia and New Zealand. This appears to be on the back of consumer demand. The agency is clearly viewing this from a public safety perspective, which is surely a good thing. Legalising the sale of raw milk would give confidence that the raw dairy available, is produced to high, regulated standards. With legislation currently forbidding the sale of raw milk, the raw milk that is available is unknown and unregulated (unless of course, you own a dairy cow). Can you really be certain where it is from and how the animal was cared for?

Unfortunately, it looks like they have recently decided raw (drinking) milk will not be permitted. They consider the potential health risks too high. This is a shame, as people will continue to find and drink raw milk – which would be far safer were it regulated. They do however, appear to be relaxing the rules on certain hard cheeses.

Where to Get Raw Milk in Australia & New Zealand

You'll have to ask around locally, and perhaps befriend a farmer or two…

In the meantime, if you eat dairy make sure it comes from a good source. It should be organic – or better still from the farmer direct at a farmers market. I’ve read a lot of reports about cheap milk being watered down with “permeate”, which is created by removing the fat from dairy waste and concentrating the result. Cheap milk may also come from animals which have been given antibiotics. Just this week we’ve had reports of a (cheap) Australian milk brand being contaminated with a cleaning solution. Whilst it costs more, dairy is an area where it really is worth making sure you have got the best possible quality.

Is dairy a part of your diet? Do you think farmers should be allowed to sell raw dairy? Let me know what you think, in the comments, below!

Tag Archive for: Calcium