Nutrition Paleo diet higher fibre

Paleo diet higher fibre

03/14/202503/14/2025| wellnesswellness| 0 Comment | 6:27 PM
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paleo diet higher fibre

Introduction:

The term Paleo means ancient or old. Paleo diet   is old or ancient times of dietary pattern habit. At the time of Palaeolithic era, Millions of years ago human relay on food for survival on wildlife animals and plant-based foods. (1) Currently the concept of paleo diet is more interesting among us. New research on paleo diet revealed concept and importance. With paleo diet reduced risk and complications of chronic diseases. Now reversed palaeolithic era times food habits, culture, nature. At the time of palaeolithic humans get the food by hunting millions of years back. Now, we are depending on lack of physical activity, diversified food availability and lot of processed foods.[2]

 Principles of Paleo-Diet:

Some peoples will call it as stone age diet method and some others said as cave man diet method. This is highly nutritious food concept. Our ancestors who ate at the time of theirs living time. Now everything changed. Decreased quality of food, cultivating by use of chemical fertilizers, usage of high sugars and high salts in diet. For faster food and longer storage can affect the quality of the food. Old concept is the gene friendly food concept of paleo-diet concept. [3]

Inclusions and Exclusions of Paleo-Diet:     

Paleo diet believed to reduces from obesity. Minimizes diabetes risk and other diseases. In this category can be added fresh coloured fruits more natural, various almonds, chia seeds. Olive oil, avocado oil and coconut which oils has good fats. . In this category not included legumes, removed processed foods and artificial additives are removed in this category.

Non-Paleo-Diet can add in this category that animal sources of food like diary products, various grains, legumes, can be added in this like ultra processed foods. In this non-paleo-Diets listed with added sugars, added in this vegetable oils and soyabeans oils. In this added yogurt, milk, cheese and other preparations. Can be lists the cookies and like processed and semi-processed foods. In non paleo-diet which contains preservatives and other colorants. [4]

Health Benefits of Paleo-Diet:

Paleo-Diet more beneficial diet, people trust it has high quality of food. In this category more fruits and vegetables. This diet more effective result on chronic diseases. Potential positive effect on cardiovascular health. [5] The paleo-diet has higher level of fibre, happen lower the glycaemic index. And less and no added sugars which helps to reduce the sugar levels. This greater help for the reduced glycaemic levels. Some studies showed positive results on reduced body weight and waist circumstances. [6]

Challenges in Paleo-Diet:

Paleo-Diet is old and millions of years back diet. Stone age food high quality food. And it’s having the high fruits and vegetables in this category. Plant cells fiber have two types soluble and insoluble fibers.High fiber may not participate fermentation process by bacteria in our gut, that results laxative effect. [7]

 Paleo-Diet Adoption:

Adoption of this diet may have some challenges. Unprocessed foods and human evolution rising linked with social, cultural and believes. Ancient human genes are relates to the current human genes. The reason is current modern generation, environmental changes lifestyle cannot possible strict dietary follow up. Flexible paleo dietary habit is good for follow mixed with modern. Sudden follow up in middle age and old age it may not give proper results. To follow such dietary plan better consult dieticians. [8]

References:

  1. Wayback machine, internet, archieve,https://web.archive.org/web/20100818123718/http://www.nhm.ac.uk/about-us/news/2010/august/oldest-tool-use-and-meat-eating-revealed75831.html.
  2. Annapoorna Singh, Daulath Singh, The Paleolithic Diet, PMID: 36843707, PMCID: PMC9957574, Cureus, 2023 Jan 25;15(1):e34214, doi: 10.7759/cureus.34214. eCollection 2023 Jan.
  3. Hima J. Challa, Paleolithic Diet, Last Update: July 4, 2023, https://www.ncbi.nlm.nih.gov/books/NBK482457/
  4. Aleksandra Pięta , Barbara Frączek, Impact of Paleo Diet on Body Composition, Carbohydrate and Fat Metabolism of Professional Handball Players, PMCID: PMC10574054 PMID: 37836439, Nutrients. 2023 Sep 26;15(19):4155. doi: 10.3390/nu15194155
  5. Víctor de la O 1,4, Itziar Zazpe, A score appraising Paleolithic diet and the risk of cardiovascular disease in a Mediterranean prospective cohort, PMCID: PMC8854325 PMID: 34671828, Eur J Nutr. 2021 Oct 21;61(2):957–971. doi: 10.1007/s00394-021-02696-9.
  6. David C Klonoff, The Beneficial Effects of a Paleolithic Diet on Type 2 Diabetes and Other Risk Factors for Cardiovascular Disease, PMCID: PMC2787021 PMID: 20144375, J Diabetes Sci Technol. 2009 Nov;3(6):1229–1232. doi: 10.1177/193229680900300601.
  7. Aelia Akbar, Aparna, High Fiber Diet, Loyola University Medical Center, University of Tennessee, https://www.ncbi.nlm.nih.gov/books/NBK559033/.
  8. Bethany L Turner a, Amanda L Thompson, BEYOND THE PALEOLITHIC PRESCRIPTION: INCORPORATING DIVERSITY AND FLEXIBILITY IN THE STUDY OF HUMAN DIET EVOLUTION, PMCID: PMC4091895 NIHMSID: NIHMS605663  PMID: 23865796, Published in final edited form as: Nutr Rev. 2013 Jun 25;71(8):501–510. doi: 10.1111/nure.12039

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