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7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

7 signs you’re dairy intolerant

Dairy is a huge dividing issue in the paleo world. Strict paleo would omit dairy, but a lot of people take a more primal approach and include good quality dairy in their diet. My study showed most people who identify with paleo do in fact consume some dairy. The deciding factor here is if you are dairy intolerant or not. And how would you know?

7 signs intolerant dairy lactose casein lactase allergic symptoms milk Paleo Network-min

Whilst not scientific, there are a few warning signs that will give you a pretty big clue you don’t tolerate dairy well. But what is it in the dairy that may not agree with you? Well, it’s not as simple as saying it’s the dairy, you could well have a reaction to the lactose, or the casein contained in dairy.

Today, I'm going to look at a Lactose Intolerance specifically, as this is the dairy component that seems to be most troublesome for so many people. Whilst Northern Europeans seem to tolerate lactose fairly well due to a long, long history of doing so, in other populations most people are lactose intolerant.

What does lactose intolerance mean?

Simply, this occurs when you stop making the enzyme lactase, which is required to digest lactose. Without lactase, bacteria will metabolise the lactose instead. Whilst not a serious condition, it is going to be uncomfortable and frustrating for the unwitting dairy consumer.

So what are the symptoms?

1. Symptoms are going to centre around your digestive system, so look out for:

2. Bloating

3. Gas…. Say no more

4. Crams and pains in your abdomen

5. How to put this nicely… loose bowel movements, sometimes very loose

6. Strange noises coming from your digestive system

7. In severe cases vomiting

8. Unexplained tiredness

Important to note is how soon they symptoms came on after consuming the dairy? And what type of dairy was it?

What next?

If you suspect you may be intolerant to dairy, you need to find out.

The best way to test this is by an elimination diet. No dairy whatsoever for 30 days. See how you feel, are the symptoms still there? If you've been symptom free, you can test this further by gradually introducing back in certain dairy products. I've heard some people will be fine with hard cheeses for example, but not soft cheese. Whatever you introduce, make sure it’s in isolation, and wait at least three days before bringing another dairy variable into the mix. You can experiment with raw dairy, fermented dairy, perhaps you’ll find clarified butter; ghee has a different impact on you.

Do you suspect you're dairy intolerant? Do you consume it?

8 signs that you are gluten intolerant celiac-min

8 Signs That You Are Gluten Intolerant

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The Paleo diet is completely gluten free, since it omits grains entirely. When going Paleo many people (who previously thought that had no issues with gluten) find that many symptoms they used to have completely disappear. It also seems common for a rare gluten exposure to have quite an impact, even though the person may have consumed gluten everyday previously. Are you gluten intolerant?

8 signs that you are gluten intolerant celiac-min

What’s the difference between celiac disease & being gluten intolerant?

Celiac disease is a severe, sudden immune reaction to the protein gluten, which has immediate autoimmune reactions. It prevents the sufferer from absorbing essential nutrients. Gluten intolerance is on the same spectrum, but the reaction to gluten is not so sudden – and even harder to clinically diagnose. Unfortunately tests for celiac disease and being gluten intolerant are not as advanced as you might imagine – and it can be very difficult to get a clinical diagnoses. The best way to find out how gluten affects you is to undertake a strict elimination diet – luckily the Paleo diet does just this.

8 signs that you are gluten intolerant

  1. Gastrointestinal (GI), stomach and digestive issues; perhaps gas, bloating, cramping, constipation, diarrhea or IBS
  2. Headaches or migraines
  3. Fibromyalgia or chronic fatigue
  4. Sudden mood shifts, irritability or depression
  5. Dizziness, balance problems and tingling or numb hands and feet
  6. Another autoimmune disease diagnose (perhaps as Hashimoto’s thyroiditis, Multiple Sclerosis, Rheumatoid arthritis, Lupus, Psoriasis, Scleroderma or Ulcerative colitis)
  7. Hormone imbalances or unexplained infertility
  8. Inflammation, swelling or joint pain

If you've got any of these symptoms and still consume gluten, it’s definitely worth strictly excluding gluten – and going strict Paleo – for 30 days.

And why you mustn't go “gluten-free”…

You can’t fail to notice the commercialism of “gluten-free”. There is a gluten-free version of everything – and often the ingredients are quite frightening. To achieve the properties that gluten provides in things like bread and cakes, the manufacturers often have to use dozens of ingredients that you probably haven’t heard of. Not Paleo – and not good for you either. Whilst gluten is a particularly problematic protein, lots of other grain proteins are believed to have similar reactions. The healthiest way to go gluten free, is to avoid substitutes – and eat real, whole, Paleo foods! Instead of buying gluten-free bread and cakes, find alternatives to bread – and change your diet completely!

Should You Cut Out Gluten for Good?

If you suspect gluten might be the cause of your symptoms – even if they seem unrelated to digestion – it's well worth trying a 30-day elimination using the Paleo diet. Because Paleo naturally removes all grains (not just wheat), it provides a clear and effective way to assess how gluten, and similar compounds, affect your body.

Remember: going Paleo is not the same as just going “gluten-free”. Many commercial gluten-free products are ultra-processed, high in sugar, and loaded with unfamiliar additives – far from the nutrient-dense, real food approach Paleo encourages. In fact, many people who go gluten-free without changing the rest of their diet don’t see any benefit at all. That’s why focusing on whole, unprocessed, naturally gluten-free foods is the best way to support your gut, energy levels, and long-term health.

If you're experiencing bloating, brain fog, joint pain, fatigue or any of the signs listed above – and still eating gluten – now is the time to test things for yourself.

Try this:
Commit to 30 days of strict Paleo (no grains, no dairy, no legumes, no processed foods). Keep a journal of how you feel. You might be amazed at the improvements – and shocked by how strongly your body reacts if you reintroduce gluten later on.

How does gluten affect you? Do you completely avoid gluten? I’d love to hear your comments, below!

Have You Gone Gluten-Free or Tried Paleo?

I'd love to hear from you. Did cutting gluten change your life? Are you still struggling with symptoms you suspect are food-related? Or maybe you've accidentally reintroduced gluten and felt the effects? Share your experience in the comments below — your story might be just the motivation someone else needs to take the first step.

Let’s continue the conversation and support each other on the journey to better health, one real food meal at a time.

Why Gluten Intolerance Is More Common Than You Think

Even though gluten has been a part of the modern Western diet for centuries, it’s only recently that we’ve started to question its role in chronic health issues. While coeliac disease is widely recognised, gluten intolerance and non-coeliac gluten sensitivity are far more common – and often missed. One of the most eye-opening parts of going Paleo is discovering just how many symptoms are linked to gluten — even in people who assumed they had no problem with it at all.

What Is Gluten, Really?

Gluten is a group of proteins found in wheat, barley, rye, and spelt. Its elastic properties are what give bread its chew and pasta its bite. But these same proteins are increasingly being recognised as problematic for many people — not just those with a formal coeliac diagnosis.

Gluten can be inflammatory, difficult to digest, and disruptive to gut health. For some, the effects are immediate and obvious. For others, gluten causes subtle, chronic symptoms that can take years to link back to diet.

Gluten Intolerance vs Coeliac Disease: A Quick Overview

It’s important to distinguish between coeliac disease and gluten intolerance:

  • Coeliac disease is an autoimmune disorder where the ingestion of gluten causes the immune system to attack the lining of the small intestine.

  • Non-coeliac gluten sensitivity may not show up on blood tests or biopsies but still triggers symptoms such as bloating, fatigue, headaches, and brain fog.

In both cases, the body is signalling that gluten is not being tolerated — just in different ways.

The Gut-Brain Connection

Many people think gluten issues begin and end in the digestive tract, but that’s far from the full picture. Thanks to the gut-brain axis, gluten can also influence mood, concentration, memory, and even behaviour. Anxiety, depression, and ADHD symptoms have all been reported to improve on a gluten-free or Paleo diet — particularly when gut health is supported at the same time.

This is why keeping a symptom journal can be so powerful during your 30-day Paleo trial. You might discover that a foggy brain, restless sleep, or skin issues were quietly linked to the bread or cereal you thought was harmless.

What Happens When You Remove Gluten?

Once gluten is removed and the gut starts to heal, many people report benefits such as:

  • Fewer digestive issues (like bloating, reflux or irregular bowel movements)

  • Clearer skin

  • Better mood and concentration

  • Reduced joint pain and inflammation

  • Increased energy

  • Improvements in hormonal balance

  • Enhanced immune function

The flip side? Many also find that a small reintroduction of gluten — even a crumb of bread or a splash of soy sauce — can lead to a strong reaction once they’re off it. This isn’t unusual; your body becomes more sensitive to something it sees as inflammatory once it’s no longer a regular part of your system.

Why a Paleo Diet Makes It Easy

Going Paleo automatically removes all sources of gluten — no label-reading required. You’ll be focusing on real food: vegetables, meat, seafood, eggs, fruit, nuts, and healthy fats. And without gluten acting as a hidden inflammatory trigger, your gut and immune system have a chance to reset.

Many people turn to Paleo after trying a traditional gluten-free diet and feeling frustrated that symptoms persist. That’s usually because gluten-free products are still highly processed and full of starches, sugars, and gums that can be just as disruptive as gluten itself. Paleo skips all that and focuses on real nourishment — the kind your body actually recognises and thrives on.

Still on the Fence?

If you’re unsure whether gluten is an issue for you, there’s only one way to know for sure: eliminate it 100% for a minimum of 30 days and observe how your body responds. At the end of the trial, try a small reintroduction (like a piece of bread or a baked good) and see what happens. You may be shocked at how clear your body makes it.

Over to you: Have you experienced any surprising changes after giving up gluten? Are you thinking about trying Paleo to see if your symptoms improve? I’d love to hear your story — drop it in the comments below. Let’s support each other on the journey back to real food and better health.

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.

The Paleo Diet and Phosphorus – Understanding Mineral Deficiency

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.