The Allure of the Forager's Diet: A Primal Ideal 

A healthy diet is perhaps one of the most important concepts a person will grasp in their lifetime. A nutritionally sound diet has been backed time and time again by research to aid in the prevention and treatment of various chronic diseases (diabetes, high blood pressure). Still, there are dozens of concepts and meal plans on the market that are masking as a healthy diet. More recently, the Forager’s Diet has made a splash in diet culture, although you could argue this is the opposite of a ‘fad diet’ as it encourages us to return to our roots (i.e., the Paleolithic Era). According to the Mayo Clinic, this is based on the idea that our genetics are not well-suited to modern-day diet. 

Duke University professor Herman Pontzer claims our hunter-gatherer ancestors (and current foragers) were and are the healthiest and fittest humans on the planet (although some critics argue they had no time to develop diseases as they passed away too early). But for argument’s sake, say they are the healthiest humans on the planet. So why not eat like them? This is the foundation of the Forager’s Diet - no added sugars or processed foods, but rather an abundance of fruits, vegetables, meats, poultry, fish, nuts, and seeds (ice cream sandwiches must, unfortunately, be avoided). Even processed dairy products and grains were not available in the Stone Age and only became prominent after the emergence of farming (~ 10,000 years ago), according to Britannica. 

Interchangeable with the Paleo Diet, the Forager’s Diet has become increasingly popular in recent years. Even more so in the last several months, with the FDA’s recent ban on Red No. 3 dye and the public's increased disappointment in and scrutiny of the US food system. A strict follower of this diet will exclude whole milk, cheese, eggs, and grain, but a more lax and modern take on this is more flexible and forgiving, with the key feature being the complete elimination of processed foods. The idea that our genes would favor this lifestyle and prevent chronic diseases has taken Millennials and others alike by storm - but does research support this? 

The Scientific Basis: Is It Supported by Evidence? 

Several studies evaluate the use of the hunter-gatherer diet on the reduction of disease states and promotion of overall health. An enormous study coming out of Paris-Saclay University evaluated over 70,000 women throughout a 20-year period; those of which who followed a paleolithic meal plan had a reduced risk of developing diabetes or hypertension. Researchers at the University of Lund in Sweden also found patients following a paleo diet had a clinically significant reduction in their blood sugar levels over a 12-week period, indicating a potential intervention for treating and managing diabetes. A randomized-controlled clinical trial in the Netherlands found that following the paleo diet strictly for two weeks resulted in lower blood pressure and an improved cholesterol/lipid panel compared to those who followed a generic healthful diet. Additional analytical papers indicate the paleo diet is an effective tool for reducing waist circumference, improving various lab values, and potentially reducing risk factors for cardiovascular and diabetic disease states. 

Practical Challenges of the Forager's Diet in Modern Life 

Even with a strict adherence to the Forager’s Diet in today’s age, it would still be impossible to replicate the lifestyle of our ancestors ~ 2.5 million years ago. We are nowhere near as physically active as our ancestors, thanks to modern conveniences like the automobile (and DoorDash). Consider the agricultural industry as a whole: the type of fertilizer and pesticides used in the grass our cows will inevitably graze on, the majority of our chickens being raised in less-than-ideal conditions, and rivers and oceans alike being polluted on a catastrophic scale. 

There is also the potential for a nutrient deficiency. Grains are high in several B vitamins responsible for aiding in metabolism, promoting cell growth, and supporting brain and nerve function. Without these nutrients, significant bodily damage and health concerns can arise. Luckily, B vitamins can also be found in meat, fish, some nuts/seeds, and some fruits (mango) and vegetables (kale). However, it may be difficult to consume high enough amounts of B vitamins in the Paleo diet. Consider obtaining baseline vitamin and mineral labs with your primary practitioner before beginning this diet and monitoring regularly. Some followers of this diet suggest that organic fruits and vegetables, pasture-raised chickens/eggs, organic grass-fed beef, and lean fish sourced from clean water sources can all be included to better enhance the process and the results. All being said, is this still a healthy diet to abide by? Absolutely. However, mindful eating and portion control may be your best tools and can be considered before restricting/eliminating certain food groups. 

If you feel inclined to follow the Forager’s Diet, just remember to ask yourself, ‘If I were stranded in the wildlands, could I catch or spear this food on my own?’. If the answer is yes, eat away! 

1. _{Mayo Clinic Staff. (2020, August 25). Paleo diet: What Is It and Why Is It so popular? Mayo Clinic; Mayo Foundation for Medical Education and Research. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/paleo-diet/art-20111182} 

2. _{‌Gallagher, S. (2019, April 21). What Can Hunter-Gatherers Teach Us about Staying Healthy? Duke Global Health Institute. https://globalhealth.duke.edu/news/what-can-hunter-gatherers-teach-us-about-staying-healthy} 

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