Archevore Diet

Archevore Diet

The Archevore Diet, developed by Dr. Kurt Harris, is a nutritional approach based on evolutionary biology principles that emphasizes eating foods that humans are best adapted to digest and metabolize. The name combines 'arche' (meaning ancient or original) with 'vore' (eater), reflecting its focus on ancestral eating patterns. Unlike strict paleo diets, Archevore is more flexible and science-based, prioritizing nutrient density and metabolic health over rigid historical authenticity. The diet emphasizes whole, minimally processed foods while avoiding what Dr. Harris calls 'neolithic agents of disease'—foods introduced relatively recently in human history that may contribute to modern health problems. The Archevore Diet includes nutrient-dense animal proteins (meat, fish, eggs, shellfish), healthy fats (butter, ghee, tallow, olive oil, coconut oil), non-starchy vegetables, some starchy tubers (potatoes, sweet potatoes), limited fruits, and optionally includes full-fat dairy for those who tolerate it well. White rice is considered acceptable as a 'safe starch' due to its low antinutrient content. The diet strictly excludes cereal grains (wheat, corn, oats, etc.), legumes (beans, peanuts, soy), seed oils (canola, soybean, corn oil), and added sugars. It also recommends limiting or avoiding foods high in omega-6 fatty acids and processed foods containing industrial ingredients. This dietary approach is designed to address metabolic syndrome, type 2 diabetes, cardiovascular disease, obesity, autoimmune conditions, and chronic inflammation. By eliminating grains and legumes, it may benefit those with celiac disease, gluten sensitivity, irritable bowel syndrome, and other digestive disorders. The emphasis on nutrient-dense foods and healthy fats while reducing refined carbohydrates can improve insulin sensitivity, reduce systemic inflammation, and support optimal hormone function. Research supporting low-carbohydrate, whole-food approaches shows benefits for weight management, blood sugar control, and reduction of inflammatory markers. The Archevore Diet is particularly beneficial for individuals with metabolic disorders, those seeking to lose weight, people with autoimmune conditions, anyone with digestive issues related to grains or legumes, and those looking to reduce chronic inflammation. It's also suitable for individuals who want a less restrictive alternative to strict paleo diets while still following evolutionary nutrition principles. The diet's flexibility with dairy and white rice makes it more sustainable and culturally adaptable than many ancestral diet approaches, while still maintaining focus on nutrient density and metabolic health.

Health Conditions Supported

Autoimmune Conditions

The Archevore Diet may help manage autoimmune conditions by removing potential dietary triggers like grains and legumes while providing nutrient-dense foods that support immune system regulation. The diet's focus on whole foods and elimination of potential inflammatory agents can help reduce autoimmune symptoms.

Confidence: Moderate

Key foods: Grass-fed organ meats, wild-caught fatty fish, pastured eggs, bone broth, coconut oil, non-starchy vegetables, shellfish

Mechanism: By removing potentially inflammatory foods like grains and legumes, the diet reduces immune system activation and intestinal permeability. The nutrient-dense foods provide essential micronutrients that support immune system modulation and reduce systemic inflammation.

Digestive Disorders

The Archevore Diet can improve digestive health by eliminating common irritants like grains, legumes, and seed oils while providing easily digestible, nutrient-dense foods. The diet supports gut healing and reduces digestive inflammation and irritation.

Confidence: Moderate

Key foods: Bone broth, pastured eggs, grass-fed beef, wild-caught fish, coconut oil, non-starchy vegetables, fermented foods

Mechanism: By removing potential gut irritants and focusing on nutrient-dense, easily digestible foods, the diet reduces intestinal inflammation and supports the repair of the gut lining. The high intake of collagen and amino acids from animal proteins helps rebuild and maintain healthy digestive tract tissues.

Chronic Inflammation

The Archevore Diet combats chronic inflammation by removing inflammatory foods like seed oils and grains while prioritizing anti-inflammatory nutrient-dense animal proteins and healthy fats. The diet's emphasis on whole, unprocessed foods helps reduce systemic inflammatory markers.

Confidence: High

Key foods: Wild-caught salmon, grass-fed beef, pastured eggs, extra virgin olive oil, fatty fish, bone broth, leafy green vegetables

Mechanism: By eliminating pro-inflammatory foods like seed oils and grains, the diet reduces oxidative stress and inflammatory cytokine production. The high intake of omega-3 fatty acids and antioxidant-rich foods helps modulate the body's inflammatory response at the cellular level.

Insulin Resistance

The Archevore Diet effectively addresses insulin resistance by eliminating high-glycemic grains and sugars while emphasizing nutrient-dense proteins and healthy fats. This approach helps stabilize blood sugar levels and improve insulin sensitivity through a low-carbohydrate, nutrient-rich dietary pattern.

Confidence: High

Key foods: Grass-fed beef, wild-caught salmon, pastured eggs, olive oil, coconut oil, butter from grass-fed cows, non-starchy vegetables like spinach and broccoli

Mechanism: By dramatically reducing carbohydrate intake and eliminating processed grains, the diet minimizes insulin spikes and reduces chronic inflammation. The high intake of healthy fats and proteins helps regulate glucose metabolism and improve cellular insulin receptor sensitivity.

Metabolic Syndrome

The Archevore Diet addresses multiple components of metabolic syndrome by promoting weight management, reducing inflammation, and improving insulin sensitivity. The diet's approach helps normalize blood sugar, reduce visceral fat, and improve overall metabolic health.

Confidence: High

Key foods: Grass-fed beef, wild-caught salmon, pastured eggs, olive oil, avocados, non-starchy vegetables, coconut oil

Mechanism: By limiting carbohydrate intake and emphasizing nutrient-dense proteins and healthy fats, the diet helps reduce insulin resistance, lower triglycerides, and improve lipid profiles. The diet's anti-inflammatory properties and focus on whole foods support comprehensive metabolic health improvement.

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