Native Americans ate a wide variety of foods that were available in the environments they lived in. Their diets were heavily influenced by the animals, plants, and natural resources that could be hunted, gathered, and cultivated locally. However, there were some key staple foods that made up the bulk of many Native American diets across different regions and tribes.
Meat
Meat was one of the most important components of Native American diets, providing protein, fat, and essential nutrients. The most commonly eaten meats were:
- Deer – Deer were plentiful across much of North America and were a primary source of meat for many tribes.
- Bison – The American bison was the main staple of the Plains Indians. Bison meat was eaten fresh or dried into jerky.
- Fish – Fish such as salmon, trout, bass, cod, and herring were significant in the diets of coastal and inland tribes.
- Small game – Rabbits, squirrels, raccoons, turkeys, ducks, and other small game were hunted as well.
Hunting practices and techniques varied amongst tribes based on the terrain they inhabited and the animals available. Bows and arrows, spears, snares, and traps were commonly used hunting tools. Hunting held both cultural and spiritual significance for many tribes in addition to its dietary importance.
Plants
A wide variety of wild and cultivated plant foods were critical to Native American cuisine across North America. The most commonly consumed plant foods included:
- Corn – Corn was cultivated across much of North America and was a dietary staple, especially among Southwestern and Eastern tribes.
- Beans – Varieties of beans such as kidney, pinto, navy, and string beans provided protein.
- Squash – Squash such as pumpkin, zucchini, and butternut squash were grown and gathered.
- Berries – Strawberries, blueberries, raspberries, blackberries, and cranberries grew wild in many areas.
- Roots – Wild onions, garlic, potatoes, turnips, carrots, and radishes were eaten.
- Nuts – Walnuts, pecans, almonds, and acorns contributed fat and nutrients.
- Fruits – Wild fruits like cherries, plums, grapes, persimmons, and prickly pears were foraged.
- Greens – Dandelion greens, clover, purslane, and wild spinach provided vitamins.
Agriculture was developed by many tribes across different regions of North America. In addition to the “Three Sisters” of corn, beans, and squash, they grew local crops like sunflowers, amaranth, and quinoa. Agricultural practices held deep cultural meaning for tribes like the Iroquois Confederacy and Cherokee.
Preparation Methods
Native Americans used a variety of traditional methods to prepare and preserve their food, adapting to the available resources:
- Roasting – Meats and vegetables were roasted over open fires on spits or placed directly in embers or ashes.
- Boiling – Soups and stews were made by boiling meat, corn, beans, and vegetables.
- Frying – Some tribes like the Cherokee fried meat and breads in bear fat or oil rendered from nuts.
- Drying – Meat jerky and dried fruits, vegetables, and grains stored well for winter months.
- Smoking – Meat and fish were smoked over fires to aid in preservation.
- Pemmican – This concentrated mix of dried meat, fat, and berries provided nutrients and calories.
Utensils used for cooking included wooden spears for roasting, pottery vessels, baskets, skins and bags for boiling in water, and grinding stones for turning seeds into flour for bread. Meals were generally served communally and eaten by hand.
Regional Diets
While the most important staple foods were fairly consistent across tribes, regional differences did impact what Native Americans ate:
| Region | Characteristic Foods |
|---|---|
| Northwest Coast | Salmon, halibut, seal, whale, berries, wild onions |
| California | Acorns, pine nuts, game, seafood, buckwheat, berries |
| Southwest | Corn, beans, squash, chili peppers, prickly pear, rabbit, turkey |
| Plains | Bison, game animals, corn, beans, squash, berries, nuts |
| Eastern Woodlands | Corn, beans, squash, deer, turkey, maple syrup, herbs, nuts |
Coastal tribes relied heavily on fishing and sea mammals like seals. Southwestern tribes adapted their agriculture to drier conditions. Plains tribes depended almost entirely on abundant bison. Eastern tribes made extensive use of woodland plants and agriculture.
Beverages
In addition to water, Native Americans brewed various plant-based beverages:
- Teas – Infusions made from leaves, seeds, roots like sassafras, mint, and yaupon holly.
- Juices – Fresh juices extracted from berries and fruits.
- Maple sap – Fresh or concentrated maple sap was an important springtime drink.
- Corn beverages – Some tribes like the Choctaw brewed drinks from cornmeal, corn syrup, or hops.
Alcoholic beverages were produced by some tribes fermenting corn, fruits, honey, or maple sap into weak beers, wines, or ciders. Drinks provided hydration, nutrition, and were used ceremonially.
Desserts
Native American desserts were generally based on natural sweets available in their local environment:
- Fruits – baked, dried, or fresh fruits like apples, bananas, berries
- Fruit puddings – puddings thickened with cornmeal and sweetened with syrup or honey
- Corn cakes – cakes made with cornmeal, nuts, and honey
- Fry bread – a fried dough that was eaten plain or with honey, berries, or meat
Desserts were usually reserved for special occasions and ceremonies. Maple sugar candies or syrups provided sweetness in the Northeast. Beans, mescal, and roasted agave or yucca provided sweets in the Southwest. Desserts provided extra calories, nutrition and enjoyment.
Trade and New Foods
Trade routes allowed some tribes like the Iroquois and Choctaw to exchange regional foods across North America. Foods like cranberries, maple sugar, bison meat, and wild rice were traded hundreds of miles from their origin. When Europeans and colonists arrived, they introduced new crops, livestock, and tools that altered Native American cuisine in many areas. Adopted imports included:
- Wheat – Used for breads, biscuits, pancakes
- Chickens – Provided meat and eggs
- Cattle – Added beef to the meat diet
- Pigs – Introduced pork
- Orchards – European fruit trees for apples, peaches, plums
Some tribes like the Cherokee readily incorporated new foods into their cuisine, while others were more resistant to change. Either way, imported crops and livestock had a significant influence on the evolution of Native American food in many regions.
Decline of Traditional Diets
Native American foodways were severely disrupted in the 19th and 20th centuries due to:
- Extermination of bison – Loss of this Plains tribe staple
- Restricted access to land – Inability to hunt, forage, or farm traditonally
- Cultural suppression – Loss of traditional knowledge and practices
- Government-provided food – Transition to lower quality reservation diets
As a result, the foods Native Americans historically relied upon were replaced by less healthy commodity foods high in calories, fat, and sugar. This dietary shift contributed to increased rates of obesity, diabetes, and heart disease for many modern Native Americans.
Revival of Traditional Foods
In recent years there has been a push to revive traditional Native American cuisine and reintroduce healthy, indigenous foods. These efforts include:
- Adding bison, wild salmon, berries, and heirloom crops back into diets
- Reviving tribal food traditions, ceremonies, and skills
- Improving food access through gardens, greenhouses, and farmers markets
- Controlling diabetes and obesity through nutrition education
- Passing down traditional ecological knowledge to new generations
Returning to more balanced, pre-colonial diets based on traditional tribal foods and lifeways offers improved health as well as cultural revitalization for modern Native Americans.
Conclusion
While there was much diversity in Native American cuisine across North America, meat from animals like deer, bison, and fish provided essential protein. Cultivated and foraged plants including corn, beans, squash, nuts, seeds, fruits, and greens offered carbohydrates, nutrients, and fats. Food was prepared using methods like roasting, drying, pounding, and boiling suited to each culture and environment. Trade routes allowed the exchange of regional foods. European contact introduced new livestock, crops, and technology that shifted tribal diets. Many modern Native Americans are rediscovering the health and cultural benefits of returning to more traditional, indigenous foodways.