Overview & Origin
The Ancestral Diet, also known as the Weston A. Price-inspired diet, is rooted in the pioneering work of Dr. Weston A. Price, a dentist and nutrition researcher in the 1930s who studied indigenous diets around the world. His observations revealed that traditional populations eating whole, unprocessed, nutrient-dense foods had superior dental health, strong immunity, and vibrant vitality, despite lacking modern medicine.
The Weston A. Price Foundation (WAPF), founded in 1999 by Sally Fallon Morell, continues to promote these principles. The Ancestral Diet is not a rigid plan but a set of guidelines based on traditional food wisdom — emphasizing natural, seasonal, and ethically sourced foods prepared using traditional methods like fermentation, soaking, and slow cooking.
How It Works
The diet mimics the diverse eating patterns of traditional cultures by:
- Emphasizing nutrient density
- Avoiding modern, processed foods
- Promoting traditional food preparation techniques
- Encouraging animal-based foods in whole form (including organ meats and bone broths)
- Supporting healthy fats from pastured animals and raw dairy
The goal is to nourish the body at a foundational level and restore balance through ancestral eating patterns that align with human evolutionary biology.
The Science Behind It
Dr. Price’s fieldwork discovered consistent nutritional patterns among healthy populations:
- 10x more fat-soluble vitamins (A, D, K2) than the modern Western diet
- Regular consumption of organ meats, raw dairy, seafood, and bone-based foods
- High levels of minerals, collagen, Omega-3s, and enzymes
- Properly prepared grains and legumes that had been soaked, sprouted, or fermented to reduce anti-nutrients
Recent science supports many of these principles:
- Vitamin K2 is now recognized for its role in calcium metabolism and bone/heart health.
- Fermented foods and gelatin-rich broths improve gut microbiome and digestion.
- Nutrient density from traditional animal products correlates with improved cognitive and immune function.
Allowed Foods (Core Principles)
- 🥩 Grass-fed meats, pasture-raised poultry, wild game
- 🦴 Bone broth, collagen, gelatin
- 🧈 Raw butter, ghee, tallow, lard (from healthy animals)
- 🥚 Pastured eggs
- 🐟 Wild-caught fish, especially oily fish and fish eggs
- 🐄 Raw dairy: milk, cheese, kefir, yogurt
- 🥦 Organic vegetables (preferably seasonal and local)
- 🥖 Properly prepared grains and legumes (soaked, sprouted, fermented)
- 🌿 Fermented foods: sauerkraut, kimchi, kvass, beet brine, natto
- 🍯 Natural sweeteners: raw honey, maple syrup, molasses (in moderation)
- 🍞 Sourdough bread made traditionally
- 🌰 Soaked or sprouted nuts and seeds
Foods to Avoid
- ❌ Refined sugar
- ❌ Industrial seed oils (canola, soybean, corn oil)
- ❌ Highly processed foods and snacks
- ❌ Pasteurized dairy (prefer raw and full-fat when possible)
- ❌ White flour and commercial bread
- ❌ Artificial additives, preservatives, and flavorings
Benefits (Pros)
- 💪 High in fat-soluble vitamins (A, D, K2)
- 🧠 Supports brain, hormone, and immune health
- 🦷 Improves dental health and bone structure (Dr. Price’s specialty)
- 🧬 Nourishes the gut and reduces inflammation
- 🌾 Incorporates traditional grains without modern anti-nutrient issues
- 🐄 Emphasizes ethical, regenerative farming practices
- 🍽️ Encourages mindful eating and ancestral cooking skills
Potential Drawbacks (Cons)
- 💸 Raw dairy and pasture-raised meats can be expensive or hard to find
- ⏱️ Time-consuming prep (fermentation, soaking, bone broth, etc.)
- ❌ Not suitable for strict vegetarians
- 🥩 Heavy reliance on animal products may be off-putting to some
Who Might Benefit
- People looking to nourish deeply and prevent chronic disease
- Families seeking wholesome, traditional nutrition
- Those recovering from gut issues or malnutrition
- Parents interested in natural fertility and child development
Who Should Be Cautious
- Individuals with dairy allergies or histamine intolerance (due to fermented foods)
- People on strict low-fat or vegan diets
- Those with limited access to pasture-raised or raw ingredients
Tips for Success
- 🛒 Buy in bulk from local farms or co-ops
- 🍲 Always have bone broth on hand
- 🌾 Learn to soak/sprout grains and ferment vegetables
- 🧂 Use unrefined sea salt and natural fats
- 🧼 Clean out your pantry of modern processed foods
1-Day Weston A. Price-Inspired Meal Plan
Breakfast
Pasture-raised eggs cooked in ghee, sauerkraut, sprouted grain toast with raw butter, and a glass of raw milk
Lunch
Beef stew with bone broth base, root vegetables, and fermented beets
Snack
Homemade kefir smoothie with raw honey and soaked chia seeds
Dinner
Roast chicken with crispy skin, sautéed greens in tallow, sourdough roll, and a side of fermented carrots
Optional
Chamomile tea with raw honey and grass-fed cream