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Gout and the paleo diet health nutrition-min

Gout & The Paleo Diet

A common form of arthritis, Gout is a condition which can cause a lot of pain to sufferers and can have a highly negative effect on a person’s standard of life. It can be apparent in any joints of the body but is most widely found in the toe, knee and ankle. The signs of Gout are obvious as the area may become red in appearance and can be sore to tough or feel really stiff. It may be restricted to one joint in the body or may spread to other areas; Gout is an unpleasant condition in both the way it looks and feels. It can be mild or more serious and can even lead to the most simple of tasks being an uphill struggle.

The pain of Gout may disappear of its own accord after a couple of weeks, but it can return in the same area or other parts of the body. The areas where Gout appeared can become sore and red out with the attacks of Gout and it is more likely that those who suffer from Gout will also end up with kidney stones. If an area of the body become red, hot and sore, it is likely that this is an attack of Gout and it is important to seek medical attention and treatment, so it is dealt with quickly.

It is believed that Gout is caused by high levels of sugar in the body as this leads to high levels of Uric Acid in the bloodstream. The best way to decrease these levels is to avoid food which has high levels of sugar. As with all forms of arthritis, it is important to look closely at the diet and make changes towards a healthier lifestyle in order to reduce the symptoms and prevent the Gout from becoming a major problem. It is much safer and more effective to concentrate on a healthy diet and lifestyle than to turn to strong painkillers and anti-inflammatory tablets as a way of combating the illness. These may only help for a short period of time and won’t really get to the root of the problem.

As the Paleo diet is one which restricts the intake of sugary foods in favour of those which are high in protein and vitamins, it is believed that it can help to prevent Gout or reduce the signs for those who already suffer from the condition. The uric acid has to be restricted and this can be achieved with a healthy choice of foods, including animal fat which has a positive effect on the body.

It is also thought that a diet which is low in carbohydrates, as can be the case with the Paleo diet, can be a much healthier option to minimise the risk of suffering from Gout and other painful diseases. Carbohydrates are high in sugar, which is the main cause of Gout and by restricting this food group; there is a good chance of minimising the likelihood of suffering from the painful illness.

A diet which is very low in sugar is the best way to reduce the chances of suffering from Gout or minimise the symptoms for those who already suffer from the condition. A combination of the right foods and daily exercise will ensure that the risks of suffering from Gout and other illnesses are kept to a minimum.

The Role of Purines in Gout and Why Paleo Helps

When it comes to understanding Gout, one key term you’ll often come across is “purines.” These are naturally occurring compounds found in many foods, especially in organ meats, red meat, seafood, and alcohol (particularly beer). When the body breaks down purines, it produces uric acid — and when uric acid levels become too high, they can crystallise in joints, triggering painful Gout attacks.

However, it’s not as simple as just cutting out purine-rich foods. Studies have shown that the type of purines and the food matrix they come from matters. For instance, purines from vegetables don’t appear to increase the risk of Gout, while purines from processed meats and sugary beverages do. A Paleo diet naturally eliminates processed and refined foods, which means that while some natural purines remain, the diet tends to support better uric acid control overall.

Foods to Emphasise and Avoid on a Paleo Approach to Gout

To effectively manage Gout on a Paleo diet, it’s worth looking at specific food categories. Here’s a breakdown of what to include and what to limit:

Foods to Emphasise:

Leafy greens and non-starchy vegetables: These provide fibre and essential micronutrients without increasing uric acid.
Low-fructose fruits: Berries, especially cherries, are known for their anti-inflammatory and uric acid-lowering effects.
Pasture-raised meats and eggs: These provide essential proteins without the inflammatory additives found in processed meats.
Bone broth and collagen: These support joint health and are naturally low in purines.
Hydrating fluids: Staying well-hydrated helps the kidneys flush uric acid more effectively.

Foods to Avoid or Limit:

Organ meats: While nutrient-dense, they are very high in purines and best kept occasional for Gout sufferers.
Alcohol: Beer in particular is a major Gout trigger due to its purine content and effect on uric acid metabolism.
Fruit juices and sweetened drinks: Even natural juices are high in fructose, which is linked to elevated uric acid levels.
Refined carbs: These are not part of a true Paleo diet, but it’s worth reiterating — grains and sugar-laden products significantly increase inflammation and Gout risk.

Cherries and Other Natural Remedies for Gout

Cherries have gained attention in recent years for their potential to reduce Gout flare-ups. Studies suggest that consuming tart cherry juice or fresh cherries may help lower serum uric acid and reduce inflammation in the joints. This makes them a fantastic fruit to include on a Paleo plan aimed at managing Gout.

Other beneficial foods and supplements include:

Magnesium: Often deficient in modern diets, magnesium may help reduce Gout symptoms by calming inflammation and supporting kidney health.
Omega-3 fatty acids: Found in wild-caught fish, these fats are anti-inflammatory and support joint health.
Vitamin C: This vitamin can help lower uric acid levels when consumed in natural, whole food form like berries and capsicum.

Movement, Hydration and Lifestyle Matter Too

Diet is just one piece of the Gout puzzle. Lifestyle plays a huge role in preventing flare-ups and reducing their severity. Staying physically active helps regulate metabolism and circulation, which supports the clearance of uric acid. If you lead a sedentary lifestyle, blood flow can be sluggish, which may worsen joint inflammation.

Hydration is equally important. Aim to drink at least 2 litres of water daily, more if you’re active or live in a warm climate. Sufficient hydration helps your kidneys flush out uric acid, making it less likely to accumulate and crystallise.

Finally, aim to maintain a healthy weight. Carrying excess body fat can increase systemic inflammation and pressure on the joints, making Gout symptoms worse. The Paleo lifestyle, which focuses on nutrient density, whole foods, and steady energy levels, is an excellent framework for achieving and maintaining a healthy body composition.

Why Medication Alone Isn’t Enough

While medications like allopurinol or colchicine are often prescribed for managing Gout, they should not be seen as a long-term fix without lifestyle change. These medications may reduce pain or suppress uric acid production, but they don’t address the underlying dietary and metabolic imbalances that often cause the condition in the first place.

By using the Paleo diet as a foundation, many people find they can reduce or even eliminate their reliance on these drugs — especially when combined with consistent lifestyle changes like stress management, regular movement and improved sleep hygiene.

Monitoring Progress: When to Test Uric Acid

If you’ve started making changes to your diet and lifestyle to reduce Gout symptoms, it’s worth tracking your uric acid levels over time. Your doctor can order a simple blood test to assess serum urate. Ideally, levels should be under 0.36 mmol/L (or 6 mg/dL). If your levels remain high despite dietary improvements, further investigation or targeted supplementation may be necessary.

The Takeaway

Gout is a painful condition, but one that can often be dramatically improved — or even prevented — with smart nutritional and lifestyle strategies. A Paleo framework supports low sugar intake, minimal processed foods, and whole nutrient-dense meals that are ideal for managing uric acid levels and reducing inflammation.

If you’ve experienced Gout in the past or are currently managing it, know that relief may be closer than you think. With consistent changes in your approach to food, movement and hydration, long-term relief is not only possible but highly likely.

Have you found success managing Gout through Paleo? Share your experience in the comments below — your insights might help someone else find their way out of pain.

It’s not just about you…

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It may be a little strange to think of, but the body you inhabit isn't strictly your own. In fact, you’re sharing it with approximately 100 trillion bacteria that colonise your gut – your own unique army of micro-organisms. But it’s not as scary as it sounds, as these tiny creatures control your health in a variety of ways. Firstly, they extract energy from food; the greater the diversity of your gut bacteria, the more effectively you are able to digest nutrients. Gut bacteria break down carbohydrates, and prevent them from being stored as fat – hence the reason there is a direct correlation between insufficient gut bacteria and obesity. They also build your immune system, and are directly linked with your emotional health; restoring gut flora has been shown to boost mood and fight depression.

In the right conditions, you can live in harmony with your gut flora and co-exist very happily. Look after them, and in turn, they look after you. But, create a troublesome environment for them (through inflammation, stress, or antibiotic use amongst other things) and they will be compromised, and in turn, so will your health. Here are a few things you may wish to consider in order to care for your gut flora.

Consider a high quality probiotic

The first (and most obvious) thing you can do to support your healthy gut flora is to supplement with a high quality probiotic. This will help to repopulate your digestive tract with beneficial bacteria. Opt for a probiotic with a number of different strains of bacteria, and consider rotating your supplements over time to maintain greater diversity.

If you’re wondering how our ancestors maintained healthy gut flora long before probiotic supplements hit the shelves (or the shelves were even invented) then consider the point below!

Eat Organic Produce

Thousands of years ago, our ancestors’ gastrointestinal tracts would have been teeming with a huge diversity of bacteria, taken directly from the untouched soil in which their produce grew. They wouldn't have worried about washing their hands after digging for them, let alone washing the produce itself. Modern day agricultural methods and non-organic farming have seen our soils stripped of this bacteria; unfortunately, conventionally grown plants grow in soil that is virtually sterile. The solution? Buy organic, preferably local – and don’t worry about thoroughly washing scrubbing every vegetable. A bit of dirt will only be beneficial.

Eat Fermented Foods

Fermented foods play a large part in the diet of almost all traditional cultures, and would have further supplemented their gut biomes. Fermented foods like Kombucha, Sauerkraut and Kimchi are rich in beneficial bacteria; and they’re delicious, too. Consider making your own fermented foods, or if you have to buy them, make sure they are unpasteurised so the bacteria remains.

Eat food rich in prebiotics

Just like you, your gut bacteria need to be fed. Feed them the right foods, and they will thrive. Prebiotics are found in foods such as Chicory, Jerusalem Artichoke, Onions, Leeks and Garlic – and they stimulate and nourish the good bacteria in your gut.

Try resistant starch

Much like prebiotics, resistant starch provides optimum fuel for your gut bacteria. Resistant starch is starch that passes through the colon undigested, thus giving the bacteria an excellent food source. Paleo friendly sources of resistant starch include cooked and cooled tubers – especially arrowroot and cassava.

Avoid sugars and high GI Carbohydrates

On the other side of the coin, if you eat a diet high in sugar and other high GI carbohydrates, you are providing optimum fuel for the bad bacteria in your gut (such as Candida). Who knew there were any further reasons to give up the sugar and grains!?

Don’t Stress

Finally, the most important thing you can do to support your gut bacteria is to reduce the inflammation that makes their living environment hellish to live in. Along with a poor diet, stress causes excessive inflammation within the body. Take time to relax, exercise, perhaps meditate – so that your gut bacteria can do the same.

Focus on Sleep for a Healthier Gut

One often-overlooked element in gut health is sleep. Poor sleep disrupts circadian rhythms, which can negatively impact the diversity and balance of your microbiome. Research shows that even short-term sleep deprivation can alter gut bacteria composition — decreasing beneficial strains while encouraging the growth of those associated with inflammation and metabolic dysfunction.

If you're serious about cultivating a healthy gut, make restorative sleep a priority. Aim for 7–9 hours per night in a cool, dark room. Establish a relaxing bedtime routine, minimise screen exposure in the evenings, and try to go to bed and wake up at the same time each day. Even something as simple as a 10-minute walk after dinner can help regulate your circadian rhythm and support microbiome function.

Rethink Antibiotic Use (and Rebuild After)

While antibiotics have saved countless lives, they are indiscriminate in their effects — wiping out bad and good bacteria alike. Overuse of antibiotics can lead to long-term changes in gut flora, which may increase the risk of digestive issues, allergies, and even autoimmune conditions.

If you need to take antibiotics, support your recovery with a multifaceted strategy: reintroduce fermented foods slowly, continue your probiotic supplementation, and include prebiotic-rich meals to encourage the regrowth of beneficial bacteria. Avoid inflammatory foods like seed oils and processed snacks during this time to give your gut the best chance of full recovery.

Get Dirty (Literally)

In our overly sanitised world, we’ve lost some of the natural microbial exposure that previous generations took for granted. Children raised in ultra-clean environments may be more prone to allergies and immune dysregulation because their microbiomes didn’t get the chance to diversify and develop properly.

Spending time outdoors, gardening, walking barefoot on natural ground, and interacting with animals can expose you to helpful environmental microbes that contribute to your overall gut health. You don’t need to live on a farm to get these benefits — even regular contact with houseplants and fresh air can make a difference.

Chew Thoroughly and Eat Mindfully

Your gut health doesn’t begin in your stomach — it starts in your mouth. Proper chewing stimulates digestive enzymes and signals the body to begin the breakdown and assimilation of nutrients. Eating quickly or while distracted can reduce digestive efficiency and leave food less processed by the time it hits your intestines — which can impact how gut bacteria respond.

Take your time when eating. Sit down, avoid screens, and chew each bite thoroughly. This simple habit can reduce bloating, enhance nutrient absorption, and support your microbiome by ensuring food is properly digested before reaching the gut.

Hydration Supports a Thriving Microbiome

Staying hydrated helps maintain the mucosal lining of the intestines, which is a key barrier between your internal environment and the outside world. A healthy gut lining keeps bacteria where they belong — inside the digestive tract — and reduces the risk of leaky gut syndrome.

While plain filtered water is ideal, you can also include mineral-rich beverages like herbal teas, bone broth, and coconut water (in moderation). Avoid sugary soft drinks, fruit juices, and flavoured waters filled with artificial sweeteners, as these can contribute to bacterial imbalance and feed the wrong strains.

The Gut-Brain Axis: Support Mental Health Through Microbes

It’s not just digestion — your gut plays a massive role in mental health too. The gut-brain axis is a two-way communication network between your digestive tract and central nervous system, largely mediated by the vagus nerve and supported by healthy gut bacteria. An imbalance in gut flora can lead to mood disorders, anxiety, and even brain fog.

By nurturing your microbiome with whole foods, reducing inflammatory triggers, and addressing stress, you also support your emotional resilience. Many people report feeling calmer and more focused after improving their gut health, and emerging research backs this up. Your gut really is your “second brain.”

Eat a Variety of Whole Foods

Gut diversity thrives on food diversity. A common trap in modern eating — even in healthy diets — is falling into routine and eating the same few vegetables or proteins repeatedly. Instead, aim to include a wide range of colours, textures, and flavours in your meals each week.

This doesn't mean you need dozens of ingredients per meal — just rotate your produce choices regularly. Include different herbs, spices, and cuts of meat. Think of each new food as a new microbial input — variety truly is the spice of gut life.

Final Thoughts on Gut Health the Paleo Way

Supporting your gut flora isn’t about quick fixes — it’s a lifelong relationship built on consistent choices. Luckily, the Paleo lifestyle already aligns beautifully with what your microbiome needs: nutrient-dense foods, reduced inflammation, time in nature, and minimal exposure to processed ingredients and synthetic chemicals.

Instead of obsessing over one probiotic brand or chasing the next gut health trend, focus on the basics: quality sleep, diverse organic food, regular movement, and stress reduction. These foundations, when maintained consistently, do far more for your gut than any single supplement ever could.

🦠 How has your digestion or energy changed since prioritising gut health? Share your experience in the comments — and let’s continue learning from one another.

Does the paleo diet help with arthritis-min

Can Eating a Paleo Diet Help With Arthritis?

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A couple of weeks ago I was asked by a reader whether adopting a paleo diet would help with their mother’s Arthritis – not having any experience of Arthritis myself, what better way to find out more than to post the question on the Paleo Network’s Facebook page? With almost 60,000 fans, there were a lot of responses, some of which you can read below…

From those who know…

A lot of people responding seem to suffer from Arthritis (or similar conditions) themselves, or had experience to share from family members:

I suffer with Osteoarthritis and seem to be really good eating Paleo.. When I get off track I know about it.
Bread and rice would have put me in a wheelchair eventually if I'd allowed it … Go paleo but strictly speaking only three months strict paleo cured me and eternal bone broth thereafter
I know someone who quit gluten for unrelated reasons and it helped arthritis a lot.
Take gluten out of diet. I had crippling fibromyalgia until realised it was coeliac disease
I have fibromyalgia, which is another inflammation-induced disease, and I definitely notice a huge difference in my pain levels & joint stiffness when I am following Paleo more strictly. Gluten is horrible for autoimmune diseases.
I have osteoarthritis and the Paleo Lifestyle has truly helped a lot. My nutritionist told me it would!
You have nothing to lose by trying it….my sister has seen her inflammation dramatically reduced the last two weeks on Paleo. She couldn't close her hand in the morning….now she can and no pain….go for it.
I too have fibromyalgia and have had amazing improvement after 20+ years of suffering.
Definitely try gluten free and work your way to paleo. I was diagnosed with arthritis and fibromyalgia. Was on methotrexate and enbrel…I went gluten free and was feeling better within a week! Now I am paleo! No more doctors and no more drugs!!
Absolutely it would help! I had inflammation in my hip so bad that I could barely walk in the mornings. After 3 months paleo – no pain, inflammation gone and no migraines either (which I had been getting on a regular basis for 10years) arthritis is caused by inflammation so it is soooo worth a try for her!
I have arthritis in my knees, I need knee replacement surgery. I also have degenerative disc disease. The x ray of my back looks like a train with the cars off the track. At the urging of my chiropractor I began my journey into Paleo. My pain levels on the scale of 1-10, 1 being less 10 being most, are down from 10+ to 0 to 2 on the average day. I would say it works for arthritis…
I found paleo whilst looking to help my arthritis. I've got inflammatory arthritis and since going paleo it's 90% better. No more NSAID's since week two. Been over a year now.
Get rid of gluten! My joint pains stopped when I went wheat free.
I have Rheumatoid Arthritis and I started eating Paleo during the Lurong Challenge…and I've noticed a huge difference in how I feel and in my mobility…get off the refined carbs!
I have Ankylosing Spondylitis and was in terrible pain. I am drug and pain free and in remission 2.5 yrs Paleo now.
The reason I'm Paleo is because of arthritis.. Pain-free now!!
I suffer from Psoriatic Arthritis. Paleo has decreased my pain immensely. Avoid glutens & refined sugars. It has blown my mind how different I feel, and the weight loss makes it even better!! Not a “diet”…it's a lifestyle change.
Yes! I had limited movement in my left arm. Been to physio, rheumatologist, had cortisone injections and anti-inflammatory pills. I have gone Paleo. Lost over 2 stone in weight and my left arm is now back to normal movement, I can even hook my bra at the back. I put this down to Paleo way of eating. I gave up sugar, gluten, wheat, all processed foods. I only use Coconut Oil and natural fats for cooking. Go on, give it at least 3 months and you ‘will' see/feel different inside and out. Good luck. I only want to share this to help! I also purchased a juicer and I juice lots of veg & fruits.
YES, YES, YES. I'm 64 and have NO aches and pains now.
Huge difference wouldn't have believed it till I tried it
My mum had the same issues with her hands and feet, gave paleo a go and her aches and pains reduced significantly!
Yes, yes, yes!!! I had years of inflammatory arthritis and no grains and sugars helped tremendously!
Had tendentious for 10 years,was gone after 1 month of paleo
Definitely. Arthritis in hands and legs markedly less in just a week. Cured my morning hobble which made me feel way older than my years and was not a very encouraging way to start each day.

Nightshades

Another common theme among those who replied was Nightshades and an autoimmune paleo diet. In many cases it seems following a broad paleo diet is not enough and an autoimmune protocol is needed:

Depends on the type of arthritis. Mine is autoimmune, and after being Paleo for just three weeks, my joints feel much better than they have in years! I also have more energy than I have in a long time.
Look at the autoimmune version of paleo which nightshades also contribute to inflammation.
I did once read that some arthritis sufferers had had a positive effect from excluding nightshades from their diet.
The autoimmune paleo protocol excludes eggs and nightshades too. When I first went paleo my arthritis wasn't at its worst but stopped with the new diet.
No nightshades
I have an autoimmune disease too & eating Paleo has made a massive massive difference!! Started on an autoimmune protocol now so hoping for more benefits
Go paleo and then beyond with AIP (Auto Immune Paleo), I control my joint pains and whenever I have gluten or nightshades, I flare up really bad so I know the foods I eat is impacting my health directly. Have her keep a small food journal to help her figure out which foods trigger certain responses.

Inflammation

Another popular topic in the arthritis discussion – inflammation:

Paleo would definitely help! Paleo is an anti-inflammatory diet which really has benefits for arthritic pain. By increasing good fats like avocado, nuts, seeds and cutting out refined oils and carbohydrates we can effectively reduce arthritic pain. Give it a go!
Paleo works well, eliminating gluten is a big part of it. Reducing the inflammation
Foods high in flavonoids contribute to inflammation
Wheat causes inflammations and arthritis is one of them!

Try this…

There were also a lot of suggestions about other things that could help – Turmeric got several mentions:

Turmeric capsules are pretty good for joints
Cinnamon and honey in hot water is good for arthritis pain
Daily bone broth heals achy bones … Home made easy peasy …. Elimination of caffeine too helps dramatically
Tell her to try ginger more in her diet anti inflammatory
And fish oils! Lots of them I take 10 x 1000mg every day and if I don't for a couple of days I have hip and knee pain, constantly! I swear by them.
Lots of salmon! Grass fed beef is high in omega three too!

Does Paleo help with Arthritis?

Judging by all of the responses, it definitely seems like eating paleo could help… My favourite comment sums it up nicely: “Get your mum on board. Tell her to give it a try for a couple of months ‘just to see’. She'll be amazed”

I’d love to continue the discussion – do you have arthritis? Has changing your diet had an impact? Please share your comments below!

Paleo diet arthritis rheumatoid Osteoarthritis Psoriatic-min

Arthritis and the Paleo Diet

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Unlike many other diets, the Paleo diet is renowned for the fact that it not only encourages weight loss but it can also help with a number of illnesses. One of such illnesses is arthritis which is caused by the inflammation of joints and is particularly common in females. Arthritis can occur in any part of the body and contrary to popular belief; it is not just a health problem which affects old people. Arthritis can occur at any time and any age and it can have a huge effect on a person’s standard of life. The illness causes a lot of swelling and pain throughout the body which can make everyday tasks a huge upheaval.

It is thought that a person’s diet can influence their likelihood of developing arthritis at any stage of their life and there are specific food groups which can actually encourage inflammation of the joints, leading to arthritis over time. The most common foods which are said to enhance the likelihood of arthritis are wheat and grains as they contain a protein called lectin, which is not easy to digest and thus can encourage inflammation.

As the Paleo diet completely discourages the consumption of wheat and grains it is thought that it can be hugely important in preventing arthritis and reducing the effects for those who already have the condition. The foods which we know are popular as part of the Paleo diet, including fresh fish and vegetables are anti-inflammatory which means they can reduce the risk of suffering from arthritis. A high intake of Omega-3 in the diet is the perfect way to maintain a good standard of health and this is the reason it is so widely encouraged with the Paleo diet. These food groups are easier to digest which makes them a much healthier option when it comes to taking care of our bodies.

There are many people who will turn to anti-inflammatory tablets as a means of combating the symptoms of arthritis, rather than looking more closely at diet and how this can have an effect on the condition. There is a common misconception that grains are important as a means of increasing fibre intake, but in fact this isn't really the case. Vegetables which are non-starchy and fresh fruit actually contain much more fibre than what you would find in grains, so skipping these from your diet will not have any adverse effects on the body and overall health.

Grains also have a lack of essential vitamins, including A, C and B12, so there is no reason why they have to be part of any healthy diet. The key foods on the Paleo diet such as vegetables, meat and fruit have these in abundance so are a much healthier choice when it comes to looking after your diet.

In order to take good care of the body from the inside to the outside and setting it up for a long and healthy life, the diet we choose to follow is vitally important. As we all know, there are lots of diets which are constantly introduced but many of these focus entirely on lowering weight as opposed to keeping us healthy. There are many diets which will help us lose weight very quickly but these can actually be very detrimental to health. The Paleo diet on the other hand can offer a way to enhance our quality of life which is what makes it so popular and the reason why the popularity continues to grow.

Arthritis can be hugely dilapidating and can even be so severe that it can prevent people from carrying out normal day to day tasks and being able to work. The Paleo diet is the ideal way to introduce the right food groups in order to help prevent this illness or significantly reduce the effects of it. It is not a quick fix though, it takes a lot of dedication and following it to the letter – and the longer this is done, the easier it becomes. The incorporation of exercise together with the Paleo diet can provide a quicker way of combating arthritis and preventing the stiffness of the disease which can cause major health issues.

If you suffer from arthritis I’d love to hear how Paleo has helped and how much difference it has made. Surely following a real food, Paleo diet is a much safer health option than consuming tablets, which are only really a temporary resolution.

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.

Nightshades and Paleo

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Perhaps you avoid nightshades yourself, or have noticed a lot of people do? Is there any reason for avoiding them?

Nightshades are in the Solanaceae family, which comprises 2,800 types of plant. The common nightshades include potatoes (which aren't consumed on a Paleo regime, so I won’t be talking about them), tomatoes, all types of peppers/ capsicum, eggplant, tomatillos, tamarios, paprika and cayenne. Sweet potatoes are related, but belong to the Convolvulaceae family, so aren't classed as a nightshade. Similarly black pepper is not classed as a nightshade as it belongs to the Piperaceae family.

Nightshades contain alkaloids, which the plant produces as a defence mechanism. Some alkaloids have been shown to interact with nerve activity and inflammation, which may impact conditions such as arthritis and gout, as well as gut irritation. Many people have no sensitivities to Nightshades, but those that do may find avoidance very beneficial. Cooking decreases the alkaloid content by up to 50%, so for those with borderline sensitivity, this can be a good option.

If you think you may have a sensitivity, eliminating nightshades for 30 days before reintroducing should give a clear indication as to the effect these plant have on you. If you find you do have a sensitivity, you might chose to avoid them on a more permanent basis.

Hidden Sources of Nightshades You Might Be Overlooking

If you’ve eliminated the obvious nightshades — like tomatoes, capsicum and eggplant — but still experience symptoms associated with intolerance, it’s worth checking your pantry and fridge for hidden sources. Nightshade derivatives are commonly used in spice blends, sauces, seasonings and even processed meats.

Watch for these often-overlooked ingredients:

Chilli powder and cayenne pepper: Found in many spice blends, rubs and marinades.
Paprika (including smoked): A standard addition to many BBQ rubs, sausages and dips.
Tomato paste and powders: Used in stock cubes, sauces, and as flavour enhancers in snacks.
Capsicum extract: Sometimes labelled as “natural flavouring” in chips or dressings.

Many nightshade-sensitive people report marked improvements in joint pain, skin clarity and digestive health only after removing these hidden triggers. Reading ingredient labels and cooking from scratch makes a huge difference if you’re conducting a proper elimination.

Nightshades and Autoimmune Protocols (AIP)

The Autoimmune Paleo Protocol (AIP) is a stricter elimination plan designed to reduce inflammation and support healing in those with autoimmune conditions. Nightshades are completely excluded during the elimination phase of AIP due to their potential to exacerbate systemic inflammation, increase intestinal permeability and trigger immune reactions.

For individuals with conditions such as Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, psoriasis, or Crohn’s disease, removing nightshades can sometimes lead to a dramatic reduction in flares and symptoms. Once the body has stabilised, some people choose to reintroduce certain cooked nightshades (like peeled, pressure-cooked tomatoes) in small amounts, monitoring for any return of symptoms.

How Alkaloids Affect the Gut and Joints

There are several alkaloids of concern when it comes to nightshade intolerance:

Solanine: Primarily found in potatoes and green tomatoes, solanine can disrupt digestive enzymes and irritate the intestinal lining.
Capsaicin: The compound responsible for the heat in chillies, capsaicin can be an irritant to sensitive stomachs and may contribute to GERD or gastritis in some individuals.
Nicotinoid alkaloids: Found in low levels in all nightshades, these compounds are chemically similar to nicotine and can influence nerve function and stress responses.

These compounds may be harmless in moderate amounts for most people, but for those with underlying gut permeability (“leaky gut”) or chronic inflammation, they can exacerbate symptoms and hinder healing. Since Paleo focuses so heavily on healing the gut and restoring balance, nightshade avoidance can be a valuable short- or long-term strategy for some.

Common Symptoms of Nightshade Sensitivity

If you’re unsure whether nightshades are affecting you, here are some signs that may indicate a sensitivity:

Persistent joint pain or stiffness, particularly in the morning
Digestive discomfort, bloating or cramping after meals
Skin flare-ups, such as eczema or acne
Fatigue or brain fog that’s hard to explain
Heartburn or reflux following spicy or tomato-rich meals

Tracking symptoms and keeping a food journal during your elimination phase can be incredibly helpful. Symptoms may not appear immediately after consumption, so observing patterns over several days is key to identifying correlations.

Substituting Nightshades in Paleo Cooking

One of the biggest challenges for people avoiding nightshades is reworking their favourite recipes. Fortunately, many Paleo dishes can be adapted with a little creativity. Here are some substitutions to consider:

Instead of tomato-based sauces: Try pureed roasted beetroot or carrot with a splash of apple cider vinegar and herbs for acidity and depth.
Replace paprika or chilli powder: Use dried herbs like thyme, oregano or turmeric for flavour without the heat. A small amount of ginger can mimic spice in some dishes.
Swap capsicum in salads: Use thin slices of fennel or cucumber for crunch and freshness.
Use sweet potato instead of white potato: In many cases, sweet potato provides a similar texture and is nutrient-dense without the problematic compounds.

Many AIP and nightshade-free recipes have been developed in recent years, and it's becoming easier to find inspiration from cookbooks and blogs that specifically cater to these dietary needs.

Reintroducing Nightshades Safely

If you've eliminated nightshades for at least 30 days and noticed improvements, reintroduction should be done slowly and methodically. Introduce one nightshade at a time, ideally cooked and peeled (to reduce alkaloid exposure), and wait 72 hours before trying the next. Watch closely for any return of symptoms such as joint discomfort, digestive changes, or mood shifts.

Some people find they can tolerate certain nightshades better than others — for instance, they may handle small amounts of cooked tomato but not raw capsicum. Others may do fine with chillies in moderation but react to eggplant. The goal is to find your personal threshold, not necessarily to eliminate an entire food group permanently unless needed.

Listen to Your Body

As with every element of the Paleo lifestyle, the key is tuning in to how you feel and using food as a tool for health. While nightshades may be nutrient-rich and fine for many, they’re simply not right for everyone — and that’s okay. Honouring your individual response to foods is a huge part of building a sustainable, nourishing routine.

If you’re experiencing unexplained inflammation, skin issues, or digestive discomfort, it might be time to trial a nightshade elimination. The effort is minimal compared to the potential relief it can bring, and your meals can remain flavourful, satisfying and deeply nourishing — even without tomatoes and peppers on the plate.

Do you eat Nightshades? Do you have a sensitivity to them?

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