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Vitamin B3 (Niacin) & the Paleo Diet deficiency supplement nutrition-min

Vitamin B3 (Niacin) in the Paleo Diet

An expert at aiding your body to convert carbohydrates into energy, Vitamin B3 or Niacin plays an important role in the metabolic functions. Good digestive function, detoxification processes, and the creation of hormones – all of these have to say a word of thanks to Niacin as well.

But how do you know if you’re missing this important vitamin in your paleo diet? Niacin deficiency can be characterised by digestive problems, skin infections, lack of appetite, and generalised weakness or muscular weakness. In addition, you might be prone to Niacin deficiency if you’ve suffered from stress, physical trauma, long-term fever, and excessive consumption of alcohol.

It’s quite impressive how Vitamin B3 can benefit your body in adequate amounts. Just look at this list of medical conditions that it may help to prevent or treat – Alzheimer’s, depression, diabetes, gout, hallucinations, headaches, hyperactivity, hypothyroidism, insomnia, inflammatory bowel disease, menstrual pains, multiple sclerosis, osteoarthritis, rheumatoid arthritis, pellagra, smelling and taste disorders, vertigo. Let’s focus on Alzheimer’s for a moment – in a research from 2004 it was found that elderly subjects who consumed most Niacin in their food were 70% less likely to have Alzheimer’s than those who consumed the least. What an illustration for the power of food in achieving good health until old age. This is what makes the Paleo Diet so fantastic – it shows that delicious whole foods can be the best medicine for your body.

How much Vitamin B3 should you consume?

The recommended daily amount is 20mg, and there are no toxicity symptoms reported to be connected to Niacin consumption from whole foods. However, a tolerable upper limit from supplements is set at 35mg.

Which foods can you get Niacin from?

Now, your body can produce some Vitamin B3 from an amino acid called tryptophan, but this is really inefficient. The Paleo Diet is a great source for adequate Niacin consumption, since it includes a variety of natural food sources. Here are some of the best!

Liver – If you’re looking for a “comprehensive health supplement”, liver is one of the best, and Vitamin B3 is no exception here. A portion of 100g of lamb liver will provide you with 83% of your daily Niacin need, with other animal livers providing just slightly less than that.
Chicken – Lean meats are a great source of Niacin, with chicken at the top of the list. A serving of 100g provides you with 68.6% of your daily need.
Tuna – A protein-rich portion of tuna is another good source for Vitamin B3, as a 100g portion covers 15.7% of your daily intake need. Tuna salad, anyone?
Turkey – Another lean meat, turkey provides 37% of your daily need of Vitamin B3 in a serving size of 100g. If you’re used to preparing a lot of chicken, try turkey on some of the nights instead for a slightly different micronutrient profile.
Venison – Yes, Vitamin B3 seems to be all about lean meats… Venison provides you with 37.1% of your daily Niacin need in a 100g portion. Might be time to ring up that hunter you know!
Halibut – This fish that makes for a lovely dinner along with some veggies provides 35.6% of your daily Niacin need in 100g.
Shiitake mushrooms – These mushrooms that provide a rich taste for any dish cover 19.4% of your daily Niacin need in a 100g portion. That’s a good enough reason to search for some Asian recipes for your next dinner!
Sweet potatoes – Not just a source of carbs to fuel your activity, sweet potatoes also provide some great nutrition. One cup of baked sweet potatoes will cover 8.5% of your daily need of Vitamin B3, so feel free to add them to your preferred piece of meat or fish.

What else should you know about Vitamin B3 consumption?

One of the most stable water-soluble vitamins, Niacin is only minimally influenced by air, light, and heat, and thus you shouldn’t be worried about losing the vitamin B3 content of the food you are cooking or storing.

So, what do you think? Are you planning a meaty (or fishy) Niacin-rich dinner already? Share your thoughts about this vitamin in the comments!

Niacin and Cardiovascular Health

Vitamin B3 plays a particularly noteworthy role in supporting cardiovascular health. Research has shown that niacin can help increase HDL (the “good” cholesterol) and lower LDL (the “bad” cholesterol), as well as triglycerides. This makes it especially important for those aiming to reduce their risk of heart disease through dietary changes.

While most clinical studies have used high doses of niacin supplements to achieve these effects, the emphasis in the Paleo world is on prevention through whole food nutrition. By regularly incorporating niacin-rich animal proteins and whole food fats, you support your heart naturally – without relying on pharmaceutical interventions.

In fact, some practitioners of ancestral health believe that Vitamin B3 was one of the unsung heroes of traditional diets that kept historical populations heart-healthy long before statins were invented.

Vitamin B3 and Detoxification Pathways

Niacin is also essential for the body’s natural detoxification pathways, particularly in the liver. It helps produce NAD (nicotinamide adenine dinucleotide), a critical coenzyme involved in phase I and phase II liver detoxification. These processes are how your body breaks down toxins, hormones, and waste products – all vital in maintaining homeostasis.

Supporting these pathways naturally, via niacin-rich foods, can help reduce the toxic burden on the liver and enhance your overall resilience. This is particularly relevant in the modern world where exposure to endocrine disruptors, pesticides, and pollutants is difficult to avoid.

If you’ve been feeling sluggish, foggy-headed, or just “off,” your detox pathways may be under strain – and ensuring adequate B3 intake could be part of the solution.

Niacin’s Role in Brain and Cognitive Function

Niacin’s role in neurological health is another area of growing interest. Alongside its involvement in energy production and circulation, niacin contributes to the repair of DNA and nerve cell signalling. Several studies suggest that insufficient niacin levels may contribute to cognitive decline, memory loss, and mood disorders like anxiety and depression.

While B vitamins often work synergistically, niacin is particularly beneficial in maintaining brain function and supporting neuroplasticity – the brain's ability to adapt and form new neural connections. This is a crucial function for everyone, especially as we age.

A nutrient-dense Paleo diet that includes organ meats, seafood, nuts, and root vegetables gives your brain the raw materials it needs to function optimally – without needing to rely on nootropics or synthetic supplements.

Signs You Might Be Getting Too Little Niacin

Beyond the classic signs of deficiency mentioned earlier (fatigue, digestive issues, skin inflammation), here are some other subtle symptoms that may point to a suboptimal intake of Vitamin B3:

Difficulty concentrating or persistent brain fog
Increased sensitivity to sunlight
Low mood or depressive symptoms
Dry or cracked skin, particularly on hands and lips
Tingling or burning sensation in the feet

If you’re eating a variety of whole Paleo foods, especially those from animal sources, it’s unlikely that you’ll be truly deficient. However, those who follow a low-meat or overly restricted Paleo approach, or are recovering from digestive issues, may want to monitor their intake more closely.

Can You Get Too Much Niacin?

As noted earlier, niacin from whole foods is safe – and no upper limit has been set for naturally occurring B3 in food. However, high-dose niacin supplements (especially the “flush” versions) can cause unpleasant side effects like skin flushing, dizziness, or nausea in some people.

If you’re considering niacin supplements for specific health reasons (such as cholesterol management), always consult a qualified practitioner. For most people, meeting needs through diet is not only safer but more sustainable.

Paleo Tips for Boosting Your B3 Naturally

Looking to boost your Vitamin B3 intake without supplements? Here are some simple Paleo-friendly strategies:

Rotate your meats: Don’t rely on just chicken or beef. Include turkey, lamb, venison, and wild-caught fish for variety and a broader micronutrient profile.
Embrace organ meats: Liver is a true superfood. If you’re not a fan of the flavour, try blending it into patties or making a smooth pâté.
Include mushrooms regularly: Shiitake and cremini mushrooms are great in stir-fries, stews, or oven-roasted with garlic and olive oil.
Serve B3 with healthy fats: Fat-soluble vitamins and fat-rich meals enhance the bioavailability of many nutrients, including those in B-vitamin–dense meats.

In Summary

Vitamin B3 (Niacin) may not get as much attention as Vitamin D or Magnesium in the mainstream nutrition world, but it’s absolutely essential for maintaining energy, hormone production, detoxification, mental clarity, and long-term health. Fortunately, following a varied Paleo diet that includes lean proteins, organ meats, seafood, and colourful vegetables makes it easy to get enough – naturally.

So next time you’re planning your weekly meals, why not make it a goal to include one or two high-niacin dishes? Your metabolism, mind, and mitochondria will thank you.

🥩 Have you noticed a difference in your energy or mood when eating more organ meats or high-B3 foods? Share your story in the comments – I’d love to hear how real food is supporting your real health journey.

Paleo Diet Primal Gut Health Flora Healthy Probiotics-min

How Is Your Gut Health?

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After the stress and perhaps over indulgences of the festive season – how is your gut health?

Our ancestors were surrounded by dirt – and certainly won’t have washed their hands in antibacterial soap before touching everything! Today, everyone is terrified of germs and dirt. Children aren't allowed to get dirty – people can’t even make food without wearing those horrible blue plastic gloves – yuck!

So many factors in our modern lifestyle are stacked against maintaining good gut flora. The antibiotics given out by so many doctors kill off most bacteria (good as well as bad). Stress hormones also do a good job of killing of gut flora. It’s probably therefore little wonder that so many of us don’t have good gut health.

Having good gut health promotes a good immune system, which is why some people never seem to catch the germs going around the office. Healthy gut bacteria is also essential in proper, good digestion. Healthy gut flora enable you to properly absorb the nutrients in the food you’re eating (after all, we are what we absorb, rather than what we eat)

Whilst yoghurts with live cultures have become extremely popular as a method of improving gut health, they don’t appear to be the best solution, given that many people don’t tolerate dairy – and of course the pasteurisation has an significant impact on the amount of live culture left in the finished product. A lot of these yoghurts also have a lot of sugar added.

One of the better options to improve your gut health is taking probiotic supplements. When you compare the ingredients, you’ll notice huge variations between the different brands. For this reason, I like Primal Flora, as it’s been created with an ancestral diet in mind.

More Ways to Support Your Gut – Naturally

While probiotics often steal the spotlight when it comes to gut health, there’s a whole ecosystem of strategies that can help you nurture your microbiome naturally. A healthy gut isn’t just about what supplements you take — it’s also about the food you eat, the lifestyle choices you make, and even the timing of your meals.

Fermented Foods: The Forgotten Gut Superstars

Before refrigeration, our ancestors preserved foods through fermentation — and unknowingly promoted excellent gut health in the process. Incorporating traditional fermented foods into your daily routine is a simple and delicious way to encourage microbial diversity. Think sauerkraut, kimchi, kombucha, kefir (non-dairy versions are available), and naturally fermented pickles (without vinegar).

Fermented vegetables are easy to make at home with just salt, water, and patience. Even a tablespoon a day can provide trillions of beneficial bacteria. If you’re unsure where to start, try adding a spoon of sauerkraut to your dinner plate or sipping on a small glass of kombucha between meals.

Feed Your Flora: Prebiotic-Rich Foods

It’s not just about adding bacteria — it’s about feeding them, too. Prebiotics are the indigestible fibres that act as food for your good gut bugs. Foods like garlic, onions, leeks, asparagus, green bananas, and cooked-and-cooled potatoes are natural prebiotics that can enhance the growth of friendly bacteria in your gut.

By pairing these with fermented foods, you’re effectively creating a thriving environment for your microbiome. This combo — probiotics plus prebiotics — is often referred to as synbiotic support and is a fantastic way to boost gut resilience over time.

The Gut-Brain Connection: Don’t Forget the Stress Factor

Chronic stress is one of the biggest saboteurs of gut health. Cortisol and adrenaline may serve us well in short bursts, but ongoing stress alters the permeability of the gut lining and can lead to what’s commonly referred to as ‘leaky gut’. This makes it easier for toxins and undigested food particles to enter the bloodstream, leading to inflammation and immune dysfunction.

Managing stress isn’t just about relaxation — it’s about consistency. Try building in daily habits like breathing exercises, short meditations, time in nature, or gentle movement like walking or stretching. Even five minutes of mindfulness a day can help regulate your nervous system and, by extension, your digestion.

Why Quality Sleep Matters

There’s growing evidence that the microbiome follows a circadian rhythm — meaning your gut bacteria respond to your sleep and wake cycles. Poor sleep can disrupt this rhythm, reducing bacterial diversity and impairing digestion. Prioritising seven to nine hours of quality sleep each night gives your gut a chance to rest and repair.

If you’re struggling with sleep, consider your evening routine. Avoid screens an hour before bed, try magnesium-rich foods like leafy greens at dinner, and create a wind-down ritual that helps cue your body for rest. Your gut will thank you.

Exercise for Your Digestive Tract

Regular, moderate physical activity improves digestion by stimulating intestinal contractions and reducing bloating. It also increases microbial diversity, with some studies showing athletes have greater gut diversity than sedentary individuals. But don’t worry — you don’t have to run marathons. A brisk walk, yoga session, or some bodyweight exercises at home can all contribute to better gut health.

What matters is consistency. Even moving for 20 to 30 minutes a day can make a big difference, especially after meals to aid digestion and reduce sluggishness.

Hydration and the Microbiome

Water may seem like a minor factor, but dehydration can slow digestion and reduce the production of mucus in the gut lining — a key defence mechanism. Staying properly hydrated helps flush toxins, supports bowel regularity, and creates an optimal environment for microbial balance.

Filtered water is best, especially if your local tap water contains chlorine or fluoride, both of which can impact gut flora. Herbal teas like peppermint, ginger, or fennel are great options for soothing the digestive tract while staying hydrated.

Consider the Bigger Picture: Environmental Factors

While diet and lifestyle play a huge role in gut health, it’s also worth considering your broader environment. Are you spending enough time outdoors? Are you exposed to nature, animals, and soil? Our microbiome is shaped by the world around us — not just what we put in our mouths.

Try to incorporate ‘green time’ into your week. Walk barefoot in the garden, plant herbs in a pot on your balcony, or let your kids play in the dirt. These interactions expose us to microbes that may help re-establish balance in our internal ecosystem, especially after illness or antibiotic use.

Rethinking Cleanliness

While hand hygiene is important, excessive sterilisation can hinder the healthy exchange of microbes. Consider switching to natural cleaning products at home and avoiding antibacterial hand sanitisers unless necessary. Letting kids play in the mud or helping out in the veggie patch is not just fun — it’s vital for developing a diverse gut microbiome from a young age.

Listen to Your Gut

If you find yourself regularly bloated, sluggish, or getting sick more often than usual, your gut could be trying to send you a message. Rather than masking symptoms, consider keeping a simple food and mood journal. Track what you eat, how you feel afterwards, and any changes in energy or digestion. Over time, this can reveal patterns that help you identify food intolerances or triggers that need addressing.

The Takeaway: Trust Your Instincts and Go Ancestral

Modern life has made it harder to maintain a naturally balanced gut — but it hasn’t made it impossible. By leaning into a lifestyle that reflects ancestral habits — such as eating real food, managing stress, moving daily, and connecting with nature — you can dramatically improve your gut health without needing to micromanage every bite.

Whether it’s a spoon of sauerkraut with dinner, a barefoot walk on the grass, or taking five deep breaths before you eat, every small habit helps support the microbial army working tirelessly inside you. And the ripple effect? Better digestion, improved immunity, steadier moods, and perhaps most importantly — a sense of vitality that starts from within.

What do you do to improve your gut health? Do you take probiotics? Please share, in the comments below!

Paleo Diet Primal Vitamin H Biotin Deficiency-min

Biotin (Vitamin H) & Paleo: What You Need to Know

Biotin – also known as Vitamin H – actually belongs to B-complex vitamins. This means that its main function in the body is to help along in the production of energy from carbohydrates, fat and protein. But that’s not all, Biotin also aids in the regulation and production of certain amino acids and glucose. If you’re interested in looking healthy, adequate Biotin consumption can help, since it contributes to the strength of your hair and nails, and to the health of your skin.

But how do you know you might be deficient? If you have skin problems, that might be sign of Biotin deficiency. Also, hair loss, muscle cramps, and lack of muscle tone or coordination can point to the need of more Biotin in your food. Extended use of antibiotics and anti-seizure medications can increase the risk of deficiency. Worry not, however, there are a number of great sources for Biotin that you can get from whole foods under the Paleo Diet, to support your health in a natural way.

And if you decide to do that, there are a number of medical problems you may be preventing by consuming a good amount of Biotin, including neuromuscular conditions like seizures, intestinal conditions like IBS, Crohn’s, ulcerative colitis and chronic diarrhoea, as well as a number of skin conditions and hair loss.

How much Vitamin H do you need in your diet?

Biotin deficiency is very rare, since intestinal bacteria usually produce high amounts of Biotin by themselves. The needed daily amount is 35 mcg per day, but if you aim to address certain medical issues or strengthen your hair and nails, you can go much higher than that. Since the body easily gets rid of excessive Biotin through urine, you shouldn’t worry about excess consumption from whole foods.

Which foods can you get Biotin from?

There are a number of great natural sources of Biotin that you are encouraged to consume under the Paleo Diet – below are some of the best.

Eggs – A daily dose of Biotin is another reason to keep eating eggs, with Biotin provided mostly in egg yolks.
Liver – Biotin is among the many micronutrient benefits you will get from eating liver. Whether you prefer to fry it up by itself, make pate, or add it to your minced meat, liver is a great addition to your diet.
Almonds – For a Biotin-rich snack, grab a handful of almonds or indulge in some almond butter!
Walnuts – Another nut rich in Biotin is the walnut, which is great as a snack, but also a wonderful addition to salads.
Swiss chard – As a side to those eggs, why not have some Swiss chard? Leafy greens are a good source of Biotin, with Swiss chard as the forerunner among them.
Carrots – Grab a carrot or prepare a salad for another kick of Biotin!
Strawberries and raspberries – To add Biotin to your dessert course, add a few handfuls of berries – preferably strawberries or raspberries that have the highest amount.
Halibut – If you crave fish for dinner and wish to increase your Biotin consumption – go for halibut!
Mushrooms – Mushrooms are another good source for Biotin in your diet, so feel free to add them to your salads, soups and stews!

What else do you need to know about Vitamin H consumption?

Biotin is a stable vitamin, and exposure to heat, light and oxygen doesn’t lessen its content in foods. Therefore you shouldn’t worry much about cooking and storage methods when focused on Biotin consumption. However, strong and acidic conditions can lessen a food’s Vitamin H content. Also, there is a protein present in raw egg whites – called avidin – that disrupts Biotin absorption, so if you’re concerned about your food’s Vitamin H content, you shouldn’t combine it with raw egg whites. Cooking eggs eliminates this issue.

Biotin’s Role Beyond Hair and Skin

Although Biotin is often marketed as a beauty vitamin, its role in metabolic function is just as significant. Biotin-dependent enzymes are essential for gluconeogenesis, fatty acid synthesis, and amino acid catabolism. This means that Biotin plays an integral part in maintaining stable blood sugar levels, producing energy, and efficiently utilising fats and proteins — all critical processes in a Paleo lifestyle where whole foods and balanced macronutrients are prioritised.

Those on a Paleo diet, especially if in ketosis or eating low-carb, may benefit from slightly higher Biotin intake due to the body’s increased reliance on fat metabolism. In this context, Biotin helps the body convert fat into usable energy more effectively, enhancing endurance and reducing fatigue.

Signs of Subclinical Deficiency

While true Biotin deficiency is rare, subclinical deficiency — where levels are low enough to impact wellbeing but not cause overt symptoms — may be more common than previously thought. Subtle indicators might include brittle nails, dry or flaky skin, mild fatigue, or mood imbalances. If you’ve recently been through a period of high stress, illness, or antibiotic use, your Biotin reserves might have taken a hit.

Because Biotin is water-soluble and not stored in large quantities in the body, consistent dietary intake is important. Including Biotin-rich foods daily ensures steady availability, especially for those with increased metabolic demands due to physical activity, pregnancy, or restricted diets.

How the Paleo Diet Supports Biotin Absorption

One of the lesser-known benefits of the Paleo diet is that it eliminates many of the anti-nutrients that can interfere with vitamin and mineral absorption. Grains and legumes, often excluded on a Paleo plan, contain compounds such as phytic acid which can bind to nutrients like Biotin and reduce their bioavailability.

Additionally, because the Paleo diet focuses on digestive health and reduces systemic inflammation, it supports optimal function of the small intestine — the very site where Biotin is absorbed. A healthy gut means better nutrient absorption, less irritation, and fewer deficiencies over time.

Cooking Ideas to Maximise Biotin Intake

Making sure you’re getting enough Biotin doesn’t require bland or boring meals. Here are some simple, delicious ways to incorporate Biotin-rich foods into your Paleo rotation:

Liver pâté with crudités: A classic dish rich in Biotin, iron, and vitamin A. Serve with sliced carrots or celery for crunch.
Egg muffins with spinach and mushrooms: Bake in batches for a ready-made breakfast or snack loaded with Biotin and protein.
Berry and nut bowls: Combine strawberries, raspberries, almonds, and walnuts for a nourishing, nutrient-dense snack.
Pan-seared halibut with chard: Lightly seasoned fish served with sautéed Swiss chard makes a perfect dinner with serious Biotin benefits.
Stuffed mushrooms: Fill large mushroom caps with ground meat, herbs, and crushed walnuts for a creative appetiser or lunch.

When Might Supplementation Be Necessary?

In most cases, a well-formulated Paleo diet will supply more than enough Biotin. However, there are times when supplementation may be helpful — for example, during pregnancy, when Biotin metabolism increases, or during periods of recovery after illness. Those with autoimmune disorders or digestive issues that impair absorption might also benefit from additional support.

If considering a supplement, always choose one without fillers or additives, and look for reputable brands that align with a clean-eating philosophy. But remember, whole foods come with co-factors and enzymes that aid absorption, making them the preferred source whenever possible.

Final Thoughts on Biotin and Paleo

Biotin is one of those silent supporters of health — often overshadowed by more famous vitamins, yet absolutely vital for energy, resilience, and glowing skin. Fortunately, it fits seamlessly into a Paleo template. With an emphasis on organ meats, leafy greens, nuts, eggs, and fish, you can cover your Biotin needs while enjoying a wide variety of delicious and satisfying meals.

So next time you plan your meals, think about adding a side of Swiss chard, topping your salad with walnuts, or including a couple of boiled eggs. It’s simple changes like these that lead to long-term benefits. If you’ve noticed improvements in your hair, skin, or energy levels since adopting a Paleo approach, Biotin might be playing a bigger role than you realise.

Have you tried any Biotin-rich Paleo meals recently? Share your favourite recipes and tips in the comments — let’s inspire each other to keep eating well and feeling great!

Are you thinking of increasing your Biotin consumption? Do you have any recipes to share with the specific ingredients? Share them in the comments!

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.

Tag Archive for: IBS