Personalized Nutrition & Genetic Adaptation; Lessons from Our European Ancestors

Have you ever been frustrated by how a diet that transforms your friend’s health does nothing for you—or worse, has the opposite effect? The secret lies not in the latest trend but in your genetic code.

Groundbreaking research from Cornell University reveals that the dietary shifts our ancestors made after the Neolithic revolution—over 8,000 years ago—left an indelible mark on our DNA.

These genetic adaptations, formed over millennia, influence how our bodies respond to food today, proving that the key to unlocking better health lies in understanding our unique genetic blueprint.¹

Culinary History and Our DNA: The Co-Evolution of Diets and Genes

When we think about what a “healthy diet” means, many people are guided by the latest trends, mainstream advice or recent scientific studies.

But the truth is, the foundation of our nutritional needs was laid down thousands of years ago, molded by the way our ancestors lived, worked, and ate.

The diets of our ancestors were deeply intertwined with survival and the environment, and over time, these eating habits shaped our genes.²

Before the advent of farming, around 10,000 years ago, the people of Europe were hunter-gatherers. Their fuel came primarily from the animals they hunted and the seafood they foraged.

These nutrient-rich, animal-based diets provided the essential fatty acids and proteins needed to fuel their bodies in a demanding world where survival was anything but guaranteed.³

However, everything began to change with the Neolithic revolution.

As farming spread across Europe, starting in the south around 8,000 years ago, there was a dramatic shift from these animal-based diets to diets dominated by plants.

Our ancestors began cultivating grains, vegetables, and legumes, relying more on what they could grow from the earth than what they could hunt or gather.⁴

This shift wasn’t just a change in what was on the dinner table—it was a revolution that transformed human biology!

The foods our ancestors ate didn’t just fill their bellies; they shaped their genes, leading to adaptations that have been passed down through generations. These genetic changes weren’t merely about survival—they were about thriving in a new world where diets had fundamentally transformed^.5

Understanding this history is essential as we uncover how our ancestral diets continue to influence our health today.

In fact, the very reason our dietary needs differ from person to person is all based on the unique genetic legacy inherited from those ancient times!⁶

This becomes even more apparent when we look at how European cuisines evolved in response to geography and climate, further cementing these genetic adaptations.

In Northern Europe, with its colder, harsher climate, meals were designed to be hearty and sustaining, relying heavily on preserved meats, root vegetables, and grains like rye and barley.

On the other hand, Southern Europe’s warmer, Mediterranean climate favored lighter, fresher ingredients like olive oil, seafood, and abundant vegetables.

These culinary differences reflect the broader dietary shifts that have influenced genetic variation across regions, with Northern Europeans typically requiring more animal-based nutrients, while Southern Europeans are often better adapted to consuming plant foods.

Nutritional Genomics: The Shift to Farming

The foods we consume don’t just nourish our bodies. They also influence the very blueprint of our biology. Over millennia, as humans adapted to new environments, our genes evolved to optimize our survival.

One of the most profound examples of this genetic adaptation is found in the FADS1 gene—a key player in how our bodies process essential fatty acids.⁷

The FADS1 gene is responsible for producing enzymes that are crucial for the synthesis of long-chain polyunsaturated fatty acids (LCPUFAs), specifically omega-3 and omega-6 fatty acids. These fatty acids are vital for brain development, immune function, and inflammation control.

In the diets of early hunter-gatherers, rich in grass-fed animal products and wild seafood, these essential fatty acids were readily available. As a result, the version of the FADS1 gene prevalent among these populations produced less of the enzyme, as their diets provided these nutrients directly.⁸

But with the advent of farming, the dietary landscape in Europe underwent a dramatic transformation. As people began to rely more heavily on plant-based foods, the availability of omega-3 and omega-6 fatty acids decreased.

Plants, after all, do not provide these long-chain fatty acids directly. Instead, they offer shorter-chain versions that require conversion within the body—a process dependent on the very enzymes produced by the FADS1 gene!⁹

Here’s where natural selection played a role…

European farmers with a version of the FADS1 gene that increased enzyme production had a distinct advantage. They were better able to convert plant-based fatty acids into the essential LCPUFAs their bodies needed.

Over time, this genetic variant became more common among populations that adopted farming, especially in southern Europe, where plant foods were most prevalent.¹⁰ This evolution isn’t just a fascinating footnote in human history. In fact, the frequency of these genetic variations can still be seen across Europe, with a gradient from north to south.

In southern Europe, where diets have included more plants, the allele (or genetic variant) associated with enhanced enzyme production remains more common. In contrast, northern European populations, whose ancestors consumed more animal products and dairy, have higher frequencies of the allele suited to those diets.¹¹

These genetic differences help explain why some people are able to tolerate plant foods, while others require a more animal-based diet.

It’s not just about personal preference—it’s about the unique genetic makeup that each of us carries, inherited from our ancestors who adapted to the foods available to them.¹²

Using Your Genes and Ancestral Heritage to Design Your Perfect Diet

And when it comes to Europe, the cuisines of the Northern and Southern regions are as distinct as the climates and landscapes that shaped them.

In the colder, more temperate north, hearty and rich meals built on preserved meats, root vegetables, and grains like rye and barley dominate the table.

Northern European dishes often rely on methods like smoking, curing, and pickling to extend the shelf life of foods, with butter, cream, and animal fats as primary fats.

Think roast meats with potatoes and shepherd’s pie from the UK, sauerbraten (pot roast), sauerkraut, and bratwurst (sausages) from Germany, gravlax (cured salmon), beef and pork meatballs, and pickled herring from Scandinavia.^13,14,15

In contrast, Southern European cuisine reflects the sun-soaked Mediterranean, where fresh, vibrant ingredients like olive oil, tomatoes, and seafood are the starring ingredients.

Meals in the south are lighter and emphasize natural, bright flavors enhanced with herbs like basil and oregano. Olive oil and lard typically replace butter, and seafood, lamb and poultry often take the place of other red meats.

Spicy shrimp paella and chorizo from Spain… souvlaki (chicken or lamb roasted on skewers) and moussaka (ground lamb pie with eggplant and potatoes) from Greece, classic pasta dishes like spaghetti alla carbonara with pancetta and lasagna from Italy… as well as bacalhau (salted cod) and caldo verde (green soup) from Portugal.^16,17

Let’s see how the regions compare:

Northern European vs. Southern European Cuisine: The Dietary Comparison

Aspect	Southern Europe	Northern Europe
Climate Influence	Warm, Mediterranean	Cold, Temperate/Arctic
Primary Cooking Fats	Olive oil, lard	Butter, animal fats
Grains	Wheat, rice	Rye, oats, barley
Vegetables	Abundant, fresh (tomatoes, eggplants, peppers)	Root vegetables (potatoes, carrots, turnips)
Meats	Lean meats, seafood (fish, lamb)	Pork, beef, game, preserved meats
Preservation Methods	Fresh, sun-drying, pickling	Smoking, curing, fermenting
Common Spices/Herbs	Oregano, basil, rosemary	Dill, caraway, juniper
Beverages	Wine	Beer, spirits

 

When we think of family recipes passed down through generations, they’re often cherished for their flavors and the nostalgic memories they hold. But they may also carry important insights into our health.

Just as our ancestors’ diets shaped their genes over time, the foods found in your great-grandmother’s secret cookbook can reflect what your body is best suited to process today.

While genetic testing can offer a scientific look into our unique nutritional needs, family recipes made with high-quality ingredients and prepared with traditional methods often hold cultural and dietary keys that have supported generations of health, making them a valuable starting point to personalizing nutrition.¹⁸

Genetic Testing, Family Recipes and Modern “Foods”

In today’s world, the rapid shift toward industrialized and ultra-processed foods is happening at a pace far faster than our bodies can adapt.

Unlike the gradual dietary changes that occurred over millennia, such as the adaptation seen in the FADS1 gene for fatty acid metabolism, modern food innovations introduce synthetic ingredients, additives, and highly processed products that our bodies simply do not recognize.

This sudden dietary shift overwhelms our biology, leading to an increased risk of inflammation, metabolic disorders, and chronic diseases as our bodies struggle to cope with a very different dietary landscape.¹⁹

By understanding the role of our genes in our nutritional needs, we can create a diet that not only nourishes our bodies but also honors the legacy of our ancestors.

Stay tuned! In the next part of this article, we’ll take a closer look at the role of FADS1 in disease prevention and modern nutrition and how you can fine-tune your nutrition to create a diet that fits in your genes.

When you need inspiration, check out our US Wellness Meats Discover Blog—a fantastic resource. We prioritize animal nutrition so you can too!

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References:

1. Ye, K., Gao, F., Wang, D., Bar-Yosef, O., & Keinan, A. (2017). Dietary adaptation of FADS genes in Europe varied across time and geography. Nature Ecology & Evolution, 1(0167), 1-7.
2. Larsen, C. S. (1995). Biological changes in human populations with agriculture. Annual Review of Anthropology, 24(1), 185-213.
3. Luca, F., Perry, G. H., & Di Rienzo, A. (2010). Evolutionary adaptations to dietary changes. Annual Review of Nutrition, 30(1), 291-314.
4. Richards, M. P. (2002). A brief review of the archaeological evidence for Palaeolithic and Neolithic subsistence. Quaternary International, 60(1), 7-14.
5. Simón, M. I., White, P. J., Lichtenstein, A. H., Lamon-Fava, S., Van Rompay, M. I., & Ordovás, J. M. (2020). Genetic modulation of the response to omega-3 fatty acids supplementation in humans: A systematic review. Nutrients, 12(5), 1376.
6. Blekhman, R., Man, O., Herrmann, L., Boyko, A. R., Indap, A., Kosiol, C., … & Gilad, Y. (2008). Natural selection on genes that underlie human disease susceptibility. Current Biology, 18(12), 883-889.
7. Ye, K., Gao, F., Wang, D., Bar-Yosef, O., & Keinan, A. (2017). Dietary adaptation of FADS genes in Europe varied across time and geography. Nature Ecology & Evolution, 1(0167), 1-7.
8. Simón, M. I., White, P. J., Lichtenstein, A. H., Lamon-Fava, S., Van Rompay, M. I., & Ordovás, J. M. (2020). Genetic modulation of the response to omega-3 fatty acids supplementation in humans: A systematic review. Nutrients, 12(5), 1376.
9. Mathias, R. A., Pani, V., Chilton, F. H., & Blangero, J. (2012). Genetic variants in the FADS gene: implications for dietary recommendations for omega-3 fatty acid intake. Journal of Nutrigenetics and Nutrigenomics, 5(1), 43-64
10. Ye, K., Gao, F., Wang, D., Bar-Yosef, O., & Keinan, A. (2017). Dietary adaptation of FADS genes in Europe varied across time and geography. Nature Ecology & Evolution, 1(0167), 1-7.
11. Simón, M. I., White, P. J., Lichtenstein, A. H., Lamon-Fava, S., Van Rompay, M. I., & Ordovás, J. M. (2020). Genetic modulation of the response to omega-3 fatty acids supplementation in humans: A systematic review. Nutrients, 12(5), 1376.
12. Blekhman, R., Man, O., Herrmann, L., Boyko, A. R., Indap, A., Kosiol, C., … & Gilad, Y. (2008). Natural selection on genes that underlie human disease susceptibility. Current Biology, 18(12), 883-889.
13. Brown, C. L. (2015). Scandinavian Comfort Food: Embracing the Art of Hygge. Ten Speed Press.
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17. Leite, D. (2009). The New Portuguese Table: Exciting Flavors from Europe’s Western Coast. Clarkson Potter.
18. Ye, K., Gao, F., Wang, D., Bar-Yosef, O., & Keinan, A. (2017). Dietary adaptation of FADS genes in Europe varied across time and geography. *Nature Ecology & Evolution, 1*(0167), 1-7.
19. Monteiro, C. A., Cannon, G., Levy, R. B., Moubarac, J.-C., Jaime, P., Martins, A. P., … & Schmidt, M. I. (2019). Ultra-processed foods: what they are and how to identify them. *Public Health Nutrition*, 22(5), 936–941. https://doi.org/10.1017/S1368980018003762