Ancestral Diet: Protein Sources by Heritage
Eating in alignment with your ancestry can support your metabolism, digestion, and immune health. Your genes “remember” traditional foods — especially proteins — that your ancestors thrived on for centuries. By focusing on these foods, you can nourish your body in a way that feels natural and ancestral.
Northern & Western European
(Scandinavian, Celtic, British, Germanic, French)
• Cold-water fish: salmon, herring, cod, sardines
• Game meats: venison, boar, rabbit, duck
• Grass-fed beef, lamb, pork
• Eggs and grass-fed dairy: raw milk, yogurt, kefir, cheese
• Bone broth and organ meats
Eastern European & Slavic
(Polish, Russian, Ukrainian, Hungarian, Balkan)
• Pork, beef, and poultry stews
• Freshwater fish: pike, perch, carp
• Fermented dairy: kefir, quark
• Homemade sausages, liver, blood meats
• Eggs and bone broths
Mediterranean
(Greek, Italian, Spanish, Middle Eastern)
• Lamb, goat, and poultry
• Fish and shellfish: sardines, mackerel, squid, octopus
• Eggs and fermented dairy: sheep/goat yogurt, cheese
• Legumes: chickpeas, lentils with olive oil and herbs
African
(West, East, and North African regions)
• Goat, lamb, beef, chicken
• Fish: tilapia, mackerel, catfish
• Organ meats, bone broths, eggs
• Legumes: cowpeas, lentils, peanuts
• Insects: grasshoppers, termites (traditional protein sources)
East Asian
(Chinese, Japanese, Korean)
• Fish and shellfish: salmon, squid, crab, clams
• Pork, duck, chicken
• Fermented soy: miso, natto, tempeh
• Bone broths and seaweed
South Asian
(Indian, Sri Lankan, Nepali)
• Goat, lamb, chicken, fish
• Lentils, chickpeas, mung beans
• Yogurt, paneer, ghee
• Eggs and fermented dairy
Native American / Indigenous North American
(Plains, Southwest, Pacific Northwest)
• Bison, elk, deer, wild turkey
• Salmon, trout, shellfish
• Beans with corn and squash (“Three Sisters”)
• Nuts and seeds: pumpkin, sunflower, acorn
Pacific Islander / Polynesian / Hawaiian
• Fish and seafood: tuna, mahi mahi, octopus, crab
• Pork, chicken, eggs
• Coconut and tropical nuts
• Seaweed and shellfish
Latin American / Mesoamerican
(Mexican, Central & South American)
• Chicken, beef, pork, fish, shrimp
• Beans, lentils, corn (complete protein combo)
• Eggs and nuts
• Insects: chapulines, etc., in traditional regions
Arctic / Subarctic
(Inuit, Sami, Siberian)
• Cold-water fish: salmon, char, whitefish
• Marine mammals: seal, whale
• Reindeer, caribou, moose
• Organ meats and fermented fish
South American Indigenous / Amazonian
• River fish
• Wild game: paca, peccary
• Insects and grubs
• Nuts and seeds: Brazil nuts
• Eggs
Guiding Principle
“Eat the proteins your ancestors ate — those that shaped your microbiome, hormones, and metabolism. Focus on real, whole foods, avoid industrial processing, and eat with gratitude.”
Foods to Include (Rooted in Tradition)
Red Meat – minimum 9 oz/week
• Match your protein sources to your ancestry
• Examples: beef, venison, lamb
Green Vegetables – eat freely
• Broccoli, cabbage, zucchini, etc.
Raw Nuts – limited types
• Cashews, pecans, Brazil nuts, walnuts
Fermented & Soaked Foods
• Properly prepared grains and legumes (soaking, fermenting, sprouting)
Alliums – support detox & immunity
• Onions, garlic, chives, green onion, shallots, leeks
Bread – only specific types
• Sourdough, ancient grain breads
Liver – 5 oz/week minimum
• Mix with ground beef or bison, or use a grass-fed sheep liver supplement
Other Proteins & Fats
• Eggs, yogurt, grass-fed butter
Foods to Avoid (Modern Disruptors)
• Any breads not listed above
• Any grains or legumes not properly prepared
• Nuts not listed above
• Pasta
• Refined vegetable oils (canola, margarine)
• Dairy: milk, creams
• Sweeteners (except modest amounts of stevia or monk fruit)
• Dried fruit
• Caffeine
• Alcohol