The Evolution of Diet: From Ancestors to Modern Times

Hunter gatherer

What the Ancient Diet Looked Like

Hundreds, even thousands of years ago, our ancestors followed diets that were radically different to what most of us eat today. From Paleolithic hunter-gatherers to ancient Mediterranean farmers, humans consumed diets rich in whole foods, wild plants, lean meats and fibrous tubers. Sugar was a luxury found only in ripe fruits or the occasional honeycomb. Ultra-processed foods (UPFs), as we know them, simply did not exist.

Despite living in vastly different times, our genetics remain very similar to those of our ancestors. Our biology hasn’t fully caught up with the fast-paced shift to modern, processed diets. This mismatch may explain the rise in many chronic health conditions today [1].

A Day in the Life of an Ancient Forager

Imagine waking at sunrise to the sound of birds and insects rather than an alarm. You walk several miles to gather nuts, berries, leafy greens and roots. Midday, you might roast wild tubers and share dried venison or fish with your group. Water comes from a stream. There’s no fridge, no cupboard of snacks and no Uber Eats.

You’ve eaten over 100 different plant species this year alone. Your diet is naturally high in fibre and low in sugar and salt. You’ve spent the entire day walking, climbing, lifting and squatting, burning far more calories than the average desk-bound office worker. Obesity and type 2 diabetes are unheard of.

This lifestyle isn’t romanticised. It’s based on anthropological research into modern-day hunter-gatherer societies like the Hadza of Tanzania, who still live in similar ways [2].

The Modern UK Diet

The most recent National Diet and Nutrition Survey (NDNS) paints a worrying picture. The average UK adult consumes just 19g of fibre per day, far below the recommended 30g [4]. Meanwhile, free sugar intake (added sugars not naturally present in whole fruit and milk) often exceeds guidelines, particularly among children and teenagers [4].

Nearly 60% of the calories in the average UK diet now come from ultra-processed foods (UPFs) [5]. These are industrially manufactured items like crisps, sweetened cereals, processed meats and ready meals. They are typically high in saturated fat, sugar and salt, and low in nutrients and fibre [6].

At the same time, physical activity levels have declined. Modern life encourages sedentary behaviours, with many adults spending more than nine hours a day sitting [7].

All of this is reflected in public health data. One in four adults in the UK has obesity [8]. Type 2 diabetes affects around 4.3 million people [9]. Our modern food environment is contributing to rising rates of diet-related illnesses that would have been rare or non-existent in ancient communities.

Section 4: Ancient-Inspired Recipe Ideas

You don’t need to live in a cave or forage in the woods to apply ancestral wisdom to your meals. Here are some modern recipe ideas inspired by ancient eating habits:

1. Ancient Grain Bowl

A mix of quinoa, lentils, roasted root vegetables such as beetroot or sweet potato and pumpkin seeds. Drizzle with olive oil and lemon juice.

2. Hearty Lentil Stew

Simmer green or red lentils with garlic, onions, carrots, celery, kale and herbs. Add a handful of chopped walnuts for extra protein and crunch.

3. Fresh Berry Snack

Skip the fruit yoghurt and go straight to the source. A mix of fresh berries with a few almonds or hazelnuts makes a naturally sweet and nutrient-dense snack.

4. Wild Fish and Greens

Grill a fillet of mackerel or sardines and serve with sautéed spinach, broccoli and garlic. Add a spoonful of mashed root vegetables or a slice of sourdough.

5. No-Added-Sugar Fruit Bake

Bake chopped apples and pears with cinnamon and oats. No sugar needed, just the natural sweetness of the fruit.

Summary

Our ancient ancestors didn’t eat out of cardboard boxes or consume 50g of sugar before lunch. They thrived on simple, whole foods that fuelled active lives. While we can’t replicate their lifestyles entirely, we can take inspiration from their eating patterns.

A more fibre-rich, minimally processed diet filled with vegetables, pulses, nuts, seeds and whole grains can help bring our modern health back into balance. Combined with regular movement, this approach offers a powerful antidote to today’s chronic disease epidemic.

The past doesn’t have all the answers. But it definitely has a few we shouldn’t ignore.

References

1. Eaton, S. B., Konner, M., & Shostak, M. (1988). Stone agers in the fast lane: chronic degenerative diseases in evolutionary perspective. The American Journal of Medicine, 84(4), 739–749.

2. Pontzer, H. et al. (2018). Energy expenditure and activity patterns in Hadza hunter-gatherers. Current Biology, 28(3), 447–452.e4.

3. Leonard, W. R. (2014). Hunter-gatherer health and lifestyle: A closer look at ancient diets. Evolutionary Anthropology, 23(4), 129–141.

4. Public Health England. (2020). NDNS: Results from Years 9 to 11 (2016/2017 to 2018/2019). London: PHE.

5. Monteiro, C. A., Moubarac, J. C., Cannon, G., Ng, S. W., & Popkin, B. (2013). Ultra-processed products are becoming dominant in the global food system. Obesity Reviews, 14(S2), 21–28.

6. British Nutrition Foundation. (2023). Ultra-Processed Foods: What are they and should we be worried? [Online]. Available at: https://www.nutrition.org.uk

7. NHS Digital. (2019). Health Survey for England 2018: Physical Activity.

8. NHS. (2023). Obesity statistics. [Online]. Available at: https://www.nhs.uk

9. Diabetes UK. (2024). Diabetes prevalence 2024. [Online]. Available at: https://www.diabetes.org.uk