Gluten-free and paleo diets have both gained popularity in recent years as ways to improve health, lose weight, or address medical conditions like celiac disease or gluten sensitivity. But while they share some similarities, there are important differences between gluten-free and paleo diets.
Gluten-free refers specifically to avoiding gluten, a protein found in grains like wheat, barley and rye. A gluten-free diet eliminates foods containing gluten. Paleo diets are patterned after the diets of Paleolithic era humans and focus on eating whole, unprocessed foods like meat, fish, eggs, vegetables, fruits, nuts and seeds. Paleo eliminates grains, legumes, dairy, processed foods and sugar.
So is gluten-free the same as paleo? The short answer is no. While paleo diets eliminate gluten by avoiding grains, going gluten-free does not necessarily mean following a paleo way of eating. However, there is some overlap between the two diets. Exploring their similarities and differences can help determine which approach may be right for you.
What is gluten?
Gluten is a group of proteins found in certain grain crops including wheat, barley, rye and triticale. It acts as a glue that helps food maintain its shape and texture. Gluten provides elasticity to dough, helping baked goods rise and keep their shape. It also gives chewiness and texture to breads, pastas and other products.
Gluten is found not only in foods made directly from grains like bread, pasta and cereal, but also in many processed foods. It can even be present in unexpected products like soy sauce, salad dressing, seasonings and sauces. On a gluten-free diet, all foods and products containing gluten must be avoided.
Some individuals need to avoid gluten entirely for medical reasons. For those with celiac disease or non-celiac gluten sensitivity, eating gluten triggers an immune response that damages the small intestine. This causes symptoms like diarrhea, abdominal pain, bloating and fatigue. The only treatment is following a strict lifelong gluten-free diet.
Others choose to go gluten-free for perceived health benefits or to alleviate digestive issues. However, research has not substantiated advantages for those without a medical need to eliminate gluten.
Key aspects of a paleo diet
The paleo diet is based on eating foods thought to mirror the diet of Paleolithic humans who lived over 10,000 years ago during the Stone Age. Advocates believe this way of eating can improve health by reducing chronic disease, optimizing weight and preventing nutritional deficiencies.
The paleo diet eliminates grains, dairy products, legumes, processed foods, sugar and salt. Instead, the focus is on eating meat, fish, eggs, vegetables, fruits, nuts, seeds and healthy fats. Specifics can vary, but these are the key characteristics of a standard paleo diet:
- Emphasizes whole, unprocessed foods
- Excludes grains, including wheat, oats, rice, corn, barley, millet, rye and sorghum
- Excludes legumes like beans, peanuts, peas and lentils
- Excludes dairy products
- Excludes refined sugars and artificial sweeteners
- Excludes processed foods, junk food and salt
- Encourages meat, fish, eggs, vegetables, fruits, nuts and seeds
- Encourages healthy fats like olive oil, avocado and coconut oil
- May include natural sweeteners like honey, maple syrup and coconut sugar in moderation
The diet is focused on nutrient-dense whole foods over calorie-dense processed foods. It eliminates foods that became widespread in human diets following the advent of agriculture around 12,000 years ago. Proponents argue that the human body is not well-adapted to eating modern grains, dairy and sugars.
Comparing gluten-free and paleo diets
Eliminating gluten is the main rule on a gluten-free diet, while avoiding grains, dairy, legumes and processed foods are pillars of the paleo diet. Here is how the two diets compare:
Foods allowed
Gluten-free | Paleo |
Meat | Meat |
Fish and seafood | Fish and seafood |
Eggs | Eggs |
Fruits and vegetables | Fruits and vegetables |
Nuts and seeds | Nuts and seeds |
Rice | No grains allowed |
Corn | No grains allowed |
Millet | No grains allowed |
Quinoa | No grains allowed |
Gluten-free oats | No grains allowed |
Dairy products | No dairy allowed |
Beans and legumes | No legumes allowed |
Potatoes | Potatoes |
Cassava | Cassava |
Arrowroot | Arrowroot |
Tapioca | Tapioca |
Sorghum | No grains allowed |
Gluten-free processed foods | No processed foods |
Key differences are:
- Paleo eliminates all grains, including gluten-free grains, while gluten-free allows gluten-free grains.
- Paleo eliminates legumes, which are allowed on gluten-free.
- Paleo eliminates dairy, which is allowed on gluten-free.
- Paleo discourages processed foods and sugars, which can be part of a gluten-free diet.
Overlapping foods include meat, seafood, eggs, fruits, vegetables, nuts, seeds, potatoes, cassava, arrowroot and tapioca.
Reasons for following the diet
Gluten-free | Paleo |
– Required for celiac disease | – Prevent modern chronic diseases |
– Alleviates symptoms for gluten sensitivity | – Reduce inflammation |
– Perceived health benefits | – Normalize weight |
– May ease digestive issues | – Improve athletic performance |
– Weight loss | – Optimize nutrition |
Key differences in reasons for following the diets:
- Gluten-free is an essential medical diet for those with celiac disease or gluten sensitivity.
- Paleo focuses on perceived ancestral health benefits and preventing modern diseases.
- Gluten-free may help resolve digestive issues and support weight loss.
- Paleo emphasizes improving markers like inflammation and normalizing weight.
Should you go gluten-free or paleo?
Deciding whether a gluten-free or paleo diet is better for you depends on your personal needs and health goals:
Try gluten-free if:
- You have celiac disease or gluten sensitivity.
- You want to determine if gluten causes adverse symptoms for you.
- You have digestive issues or autoimmune disease that may improve by removing gluten.
- You seek potential benefits of a gluten-free diet like weight loss or increased energy.
Gluten-free can be challenging but is essential for those with medical needs. It may also benefit others struggling with digestive problems or seeking wellness.
Try paleo if:
- You want to focus on whole, minimally processed foods.
- You hope to manage inflammation or chronic disease risk factors.
- You have difficulty losing weight on other diets.
- You are an athlete looking to optimize nutrition and performance.
- You want to eliminate potentially problematic foods like dairy while allowing occasional natural sweeteners.
Paleo emphasizes nutritional foods and eliminating modern processed items associated with health conditions. It can benefit health and fitness enthusiasts.
For some, paleo or gluten-free alone may not solve their issues. Eliminating both gluten and the most potentially problematic paleo foods can offer advantages. Likewise, either diet can be used as a template and personal adjustments made according to individual tolerance.
Following a gluten-free paleo diet
Combining gluten-free with paleo eliminates all gluten, grains, dairy and legumes while focusing on lean proteins, fruits, vegetables and healthy fats. It provides the benefits of both approaches.
A gluten-free paleo diet may be a good option if you:
- Need to be gluten-free for medical reasons
- Want to avoid potentially problematic foods like grains and dairy
- Seek to prevent or manage chronic diseases and optimize health
- Hope to stabilize blood sugar, manage weight and reduce inflammation
This diet can be highly nutrient-dense and anti-inflammatory. However, it requires careful planning and preparation. Dietary approaches like the autoimmune protocol (AIP) also eliminate additional foods like eggs, nuts and nightshades.
Here are some sample foods allowed on a gluten-free paleo diet:
- Meat: Beef, chicken, pork, lamb
- Fish: Salmon, cod, tuna, sardines
- Eggs
- Vegetables: Broccoli, spinach, kale, carrots, peppers
- Fruits: Apples, bananas, berries, citrus fruits
- Healthy fats: Olive oil, coconut oil, avocados
- Nuts and seeds
- Herbs, spices and seasonings
Foods to eliminate include:
- Grains: Wheat, rye, barley, oats, rice, corn
- Legumes: Beans, lentils, peanuts
- Dairy: Milk, cheese, yogurt
- Processed foods
- Sugar and artificial sweeteners
- Unhealthy oils: Soybean, cottonseed, canola
Be sure to consume enough nutrients like calcium and fiber from allowed foods if excluding dairy and grains long-term. Work with a dietitian knowledgeable in specialized diets to ensure nutritional adequacy if following strict dietary protocols.
The bottom line
Gluten-free and paleo diets share some similarities but have important differences. While paleo diets eliminate gluten, simply going gluten-free does not necessarily make a diet paleo.
Gluten-free is essential for celiac disease and gluten sensitivity. Paleo focuses on ancestral eating and health. There is overlap in allowed foods, but key differences in off-limit foods like grains, legumes and dairy.
Choosing paleo, gluten-free or a combination depends on your needs and goals. Removing inflammatory foods, stabilizing blood sugar and getting adequate nutrition are common to both approaches. Consult a healthcare provider when making significant diet changes to ensure safety and meet special nutritional needs.