Brenda Khan
The Native American diet has changed significantly since the introduction of European foods. Before this, the Native diet was based on locally sourced foods, including wild foods, domesticated crops, fresh game, and fiber-packed legumes and fruits. The foods eaten varied depending on the region and tribe, but corn, beans, and squash, known as the three sisters, were staple foods. These were often accompanied by wild fruits, greens, herbs, fish, and meat. The arrival of Europeans disrupted Native food customs, and the distribution of government-issued rations led to a dramatic shift in the diet of Native Americans, which has been linked to poor health outcomes.
| Characteristics | Values |
|---|---|
| Carbohydrates | Complex (whole grains, peas, beans, potatoes) |
| Fats | Low (oils, meats, dairy products) |
| Food Sources | Cultivated, Wild, Hunted, Gathered |
| Foods | Seeds, Nuts, Corn, Beans, Chile, Squash, Wild Fruits, Greens, Herbs, Fish, Game (including meat, organs, oils) |
| Food Preparation | Dried, Smoked, Stored |
| Agricultural Products | Corn, Squash, Beans |
| Domesticated Crops | Corn, Beans, Squashes |
| Hunting and Fishing | Big Game, Fish, Bison |
| Modern Commodities | Wheat Flour, Baking Powder, Lard, Processed Cheese, Fry Bread, Indian Taco |
| Herbs and Seasoning | Bergamot, Sage, Staghorn Sumac, Mustard, Mint, Culinary Ash |
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What You'll Learn
- Traditional Native American diets were based on locally sourced foods
- The 'Three Sisters'—corn, beans, and squash—were staple foods
- Wild fruits, greens, herbs, fish, and game were also consumed
- The arrival of Europeans disrupted Native American food customs
- Government-issued rations led to a dependence on unhealthy foods
Traditional Native American diets were based on locally sourced foods
In the Southwestern Pueblo region, for example, the diet consisted mostly of agricultural products such as corn, beans, and squash, with wild fruits, greens, nuts, and small game making up the rest. These three crops, known as the "'three sisters,"' were considered sacred and provided complete nutrition. Other foods that were consumed in different regions included seeds, nuts, chile, fish, and meat from animals such as bison. Foods were often dried, smoked, or stored for later use.
Native Americans also incorporated plants and herbs for medicinal purposes. They passed down knowledge about food and medicine through stories, histories, legends, and myths. Elders taught younger generations how to prepare wild game and fish, find wild plants, identify edible plants, and grow, prepare, and store food. This traditional knowledge ensured that Native Americans had a diverse and nutritious diet based on locally sourced foods.
The arrival of Europeans disrupted Native American food customs and led to dramatic changes in their diets. Native Americans were forced to change their traditional lifestyles, and government-issued rations, which included lard, flour, coffee, sugar, and canned meat, became a staple in many communities. These commodity foods were foreign to the traditional Native American diet and have been linked to negative health outcomes, including obesity and diabetes.
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The 'Three Sisters'—corn, beans, and squash—were staple foods
The Native American diet was based on what could be locally harvested, hunted, and gathered. As such, it varied from region to region and tribe to tribe. However, one staple food group that was common across many Native American tribes was "The Three Sisters": corn, beans, and squash.
These three crops were key pillars in the Native American diet and were considered a sacred gift from the Great Spirit. Together, they provided complete nutrition. Corn drew nitrogen from the soil, while beans replenished it. Corn stalks provided climbing poles for the bean tendrils, and the broad leaves of squash grew low to the ground, shading the soil, keeping it moist, and deterring the growth of weeds.
The Three Sisters were often accompanied by wild fruits, greens, nuts, and small game. Before the arrival of Europeans, the Native American diet included a vast and variable range of cultivated and wild foods. These included seeds, nuts, corn, beans, chile, squash, wild fruits and greens, herbs, fish, and game, including the meat, organs, and oils of animals.
The arrival of Europeans disrupted Native American food customs and led to dramatic changes in their diet. Native Americans were forced to abandon their traditional food-procurement practices and adopt government-issued rations, which included lard, flour, coffee, sugar, and canned meat. These rations were often insufficient to feed entire tribes and led to increased rates of obesity and diabetes among Native Americans.
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Wild fruits, greens, herbs, fish, and game were also consumed
The diet of Native Americans was largely based on what could be locally sourced, hunted, and gathered. As such, it varied from region to region and tribe to tribe. However, there were some commonalities. For instance, the "three sisters" of corn (maize), beans, and squash were staple foods for many Native Americans. These crops were often grown together, with each benefiting the other: corn provided a structure for beans to climb, beans replenished the nitrogen in the soil that corn drew out, and the broad leaves of squash shaded the soil, keeping it moist and preventing weeds from growing.
Another common food was meat from large game, such as bison, which was often traded for with the Plains people in exchange for textiles and corn. Small game, fish, and wild plants, including fruits, greens, and herbs, were also consumed. These wild foods were supplemented with cultivated crops, such as chile, squash, and corn, which were introduced before European influence.
The arrival of Europeans disrupted Native American food customs and led to a reliance on government-issued rations, which have been linked to poor health outcomes, including obesity and diabetes. Traditional foods were replaced with commodity foods such as lard, flour, coffee, sugar, and canned meat. While some Native Americans incorporated these new foods into their diets, creating dishes such as the Indian taco, the shift from traditional foods to government-issued commodities has negatively impacted the health of Native Americans.
Today, there is a growing movement to restore traditional food systems and rebuild relationships with the land, water, plants, and animals. This movement, known as food sovereignty, is an act of self-determination that revitalizes local economies, cultural identities, traditions, health, and wellness. By conducting food sovereignty assessments, Native communities can work to regain control of their local food systems and improve their overall health and well-being.
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The arrival of Europeans disrupted Native American food customs
Additionally, the introduction of European foods and livestock altered Native American diets significantly. European settlers brought sheep, goats, cattle, pigs, horses, various fruits, and wheat. The distribution of government-issued rations, including lard, flour, coffee, sugar, and canned meat, further distanced Native Americans from their traditional foodways. These rations, intended as a temporary solution, led to dependence among some Indigenous communities and had detrimental health impacts, including a link to increased rates of diabetes.
The displacement of Native American tribes and the destruction of their traditional practices resulted in dramatic dietary changes. The federal government's discouragement of their hunting and gathering traditions further contributed to the disruption of their food customs. The shift from a diet rich in wild and domesticated foods to one that included highly processed, government-issued commodities negatively impacted the health and well-being of Native Americans.
Moreover, the arrival of Europeans brought diseases that devastated Native American populations. The introduction of new diseases, violence, and the commandeering of food supplies created a hostile environment, further disrupting their food customs and ways of life. The forced relocation of tribes and the burning of their crops and animals during the westward expansion left them vulnerable and dependent on government-issued rations.
Today, Native American communities are taking steps to restore their traditional food systems and rebuild their connections with the land, water, plants, and animals. By conducting food sovereignty assessments, they aim to regain control of their local food systems and improve their health, cultural identity, and community wellness.
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Government-issued rations led to a dependence on unhealthy foods
The diet of Native Americans has changed dramatically since the introduction of European foods. Before this, the Native diet consisted of a variety of cultivated and wild foods, including seeds, nuts, corn, beans, squash, wild fruits and greens, herbs, fish and game, including the animal's meat, organs and oils. These foods were often dried and smoked and stored for later use.
The arrival of Europeans meant a drastic change in the way of life for the native people of the New World. Native Americans were forced to change their traditional lifestyles and, as a result, their diets. Their traditional big game were over-hunted, waterways were dammed, and forests were cleared, making it harder for natives to eat and thrive as they once had.
Many tumultuous wars left the native population relegated to reservations, where their diets of hunting, fishing, gathering, and farming were replaced by government-supplied commodity foods. These included lard, flour, coffee, sugar, and canned meat (spam). The distribution of commodities created dramatic dietary changes among Native people, as these foods were completely foreign to their traditional diets.
The government never provided enough food to feed all tribal members, and the diet is linked to a multitude of poor health outcomes, including obesity and diabetes. Native Americans now disproportionately experience lower life expectancy, more chronic health conditions, disease, violence, poverty, and an overall lower quality of life – as well as food insecurity.
The shift from traditional foods to government-issued commodities has resulted in foods like frybread, which have little nutritional value and can negatively impact health.
Questions to Ask Before Starting a Diet
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Frequently asked questions
The Native American diet varied by region and tribe but generally included wild foods, domesticated crops, fresh game, and fiber-packed legumes and fruits. The "three sisters" of corn, beans, and squash were staple foods for many tribes, and other common foods included seeds, nuts, chile, wild fruits and greens, herbs, fish, and meat.
The arrival of Europeans disrupted Native American food customs and led to a drastic change in the way of life for Native Americans. As Native Americans were forced onto reservations, their diets of hunting, fishing, gathering, and farming were replaced by government-issued rations like lard, flour, coffee, sugar, and canned meat. These foods were foreign to the traditional Native American diet and have been linked to negative health outcomes, including obesity and diabetes.
Today, there is no single "Native American diet," and contemporary Native Americans may eat a variety of modern and traditional foods. However, some Native Americans are working to restore traditional food systems and promote a healthy indigenous diet that is hyperlocal, ultra-seasonal, plant-based, and includes lots of grains, seeds, nuts, and native herbs and seasonings.
