Can Wine Be Included in a Paleo Diet?

The paleo diet, based on eating foods our paleolithic ancestors ate, is rich in natural, whole foods. But is there a place for wine in the paleo diet?

Historians believe people in the paleolithic period did drink wine that was made from mashed grapes fermented in their own natural sugars and yeasts. However, most of the wines made today bear little resemblance to the natural wines of our ancestors.

Today’s large-scale commercial production of wine often makes use of a number of additives to produce a more consistent color, flavor, or alcohol content. These may include refined sugars, commercial yeasts, concentrated dyes, and phthalates. The use of these ingredients results in a highly processed product, which may negatively impact health. Phthalates are known endocrine disruptors with links to cancer and fertility issues, and many people experience headaches, asthma symptoms, and gastrointestinal issues after consuming a glass of today’s mass-produced wines.

Wine is often touted for its health benefits, but the research that led to some of these claims has been questioned. The latest studies find light-to-moderate drinking has no association with reduced mortality or cognitive benefits.

Wine does, however, contain an abundance of polyphenols, such as resveratrol and quercetin, which are anti-oxidant plant compounds known to ameliorate the effects of oxidative stress and to neutralize damaging free radicals in the body. Polyphenols are also known to increase beneficial strains of bacteria in the gut and may improve heart health and offer anticancer benefits.

While wine may offer some health benefits, there are also known risks such as liver damage, depression and mental health issues, and addiction.

The bottom line, says functional medicine clinician and author Chris Kresser, MS, LAc, is that good health depends on a variety of factors, not one single factor like wine consumption. Eating a nutrient-dense diet, getting enough sleep and exercise, and managing stress are the most important aspects of a healthy lifestyle.

For people who want to drink wine while following a paleo diet, Kresser recommends choosing natural, organic wines, and drinking in moderation. He suggests experimenting with eliminating wine for 30 days then adding it back into your diet to see how your body reacts. Wine should be avoided if someone in your family has a history of alcohol abuse or if you have asthma, a blood disorder, liver disorder, or are pregnant.