The Nutritarian Diet

Medically Reviewed by Christine Mikstas, RD, LD on March 26, 2024
Written by Deanna Altomara
8 min read

The Nutritarian diet was created by Dr. Joel Fuhrman in his 2003 book, Eat to Live. Since then, it's gained popularity among people trying to lose weight and protect their heart health. The diet is centered around plant foods, especially leafy greens and non-starchy vegetables. In fact, up to 60% of the food you eat on this diet are vegetables. As a result, it's sometimes called a nutrient-dense, plant-rich diet. Meanwhile, you'll be avoiding all processed foods, including oils, dairy, refined grains, and deli meats. This diet is low-salt and low-fat.

This diet focuses on high-fiber, low-calorie foods like fruits, legumes, vegetables, nuts, and seeds. Fiber digests slowly, so it keeps you feeling full for longer after a meal. The idea is that eating these foods will help you cut calories without feeling hungry. These foods are also nutrient-dense, packed with vitamins, minerals, and antioxidants, which can help lower inflammation, fight cancer, and prevent conditions like diabetes and heart disease. 

The Nutritarian diet says to avoid all processed foods. This is because processed foods are often low in nutrients, can cause your blood sugar to spike, and are associated with cancer. 

A typical Nutritarian diet breaks down like this:

  • 30%-60% vegetables
  • 10%-40% beans and legumes
  • 10%-40% fruit
  • 10%-40% seeds or nuts
  • Less than 20% whole grains
  • Less than 10% animal products

Here are some guidelines for what you should eat in a day:

  • At least a half pound of raw vegetables
  • At least a half pound of cooked green vegetables
  • At least a half cup of beans or legumes
  • 3-5 servings of fresh fruit
  • At least 1 ounce of raw nuts or seeds
  • 1 cup or less of cooked starches, including grains and starchy vegetables 

Avoid:

  • White rice, flour, or potatoes
  • Dairy
  • Fruit juice
  • Oils, including olive oil
  • Processed foods

Limit:

  • Animal-based foods (like dairy, meat, and eggs)
  • Salt
  • Sugar

As long as you stay within these guidelines, there aren't any calorie or portion-size limits. But you should eat all your food in three meals a day and avoid snacking.

 

Before you start a new diet, you should always talk to your doctor or a registered dietician. They'll listen to your health concerns and family history. Then, they'll help you find a diet that's right for you. 

Here are some other tips:

Learn the rules. Become familiar with the Nutritarian guidelines. This means learning which foods to eat and which ones to avoid.

Plan your meals ahead of time. This way, you can make sure that your meals follow all the Nutritarian guidelines. You can choose recipes from Dr. Fuhrman's website, which has a large selection of recipes to choose from.

Make a shopping list. This diet requires a lot of food, especially vegetables. Use your meal plan to estimate how much you should buy. Because you'll be eating mostly perishable foods, think about how long each food will last. Don't forget to consider how much space is in your fridge. 

Ask your doctor about supplements. Like many plant-based diets, the Nutritarian diet is low in some nutrients found in animal foods, including vitamin B12, iron, vitamin D, and omega-3 fatty acids (mostly from fish).This means you might need to take a supplement to get what you need. But you should always ask your doctor or a dietitian for their recommendation first, as all supplements aren't created equally.

 

The Nutritarian diet focuses on what Fuhrman calls the "G-BOMBS," which stands for Greens, Beans, Onions, Mushrooms, Berries, and Seeds. Fuhrman says these are the most nutrient-dense foods you can eat.

Vegetables are the star of the Nutritarian diet. You're encouraged to eat plenty of raw or cooked leafy greens, broccoli, Brussels sprouts, and bok choy every day. These foods are loaded with cancer-fighting micronutrients.

Beans and lentils are your main source of carbohydrates. The fiber keeps you feeling full while the low glycemic index keeps your blood sugar stable.

Fuhrman recommends eating raw onions every day. That's because they're rich in nutrients that fight cancer and lower inflammation. Onions belong to the allium family of vegetables. Fuhrman also recommends eating other vegetables in this family, such as leeks, garlic, and scallions. These have chemicals that might lower your risk for cancer.

Fresh berries like raspberries and blueberries are packed with fiber and cancer-fighting antioxidants.

Seeds and nuts are your main source of fat in the Nutritarian diet. They lower cholesterol and help your body to absorb nutrients.

Nutritarian diet food list

On this diet, your shopping list might include:

  • Leafy greens
  • Broccoli, Brussels sprouts, and bok choy
  • Tomatoes
  • Beans
  • Lentils
  • Onions and garlic
  • Mushrooms
  • Berries, cherries, plums, and oranges
  • Walnuts
  • Hemp, flaxseeds, and chia seeds

Nutritarian diet menu

There are plenty of tasty recipes you can enjoy on the Nutritarian diet. On this diet, your day might look like this:

  • Breakfast: Chia seed pudding
  • Lunch: Salad, vegetarian chili, and fruit
  • Dinner: Thai curry, cashew cheese dip with carrots and celery
  • Dessert: Sugar-free avocado chocolate pudding

Other popular recipes include:

  • Dairy-free, sugar free berry smoothies
  • Lentil soup
  • Sugar-free granola
  • Kale and mushroom casserole

Every diet has some benefits and some drawbacks. These are important to consider before you get started. In some cases, there might be pros for you that are cons for another person, because diets aren't one-size-fits-all.

Nutritarian diet pros:

It's plant-based. U.S. dietary guidelines recommend eating more plant-based food. That's because vegetable-rich diets are loaded with fiber, vitamins, and minerals. This helps lower your risk for heart disease and diabetes, improve your blood pressure and cholesterol levels, and support a healthy weight.

You’ll feel full. The fiber in all those vegetables and beans will fill you up. This diet won't leave you hungry. 

It's good for your heart. The Nutritarian diet is low in calories, sodium, and fat. This helps you keep your weight, blood pressure, and cholesterol in a healthy range, all of which improve heart health. One study, which was partly funded by Fuhrman's nonprofit, showed that people had lower blood pressure and LDL ("bad") cholesterol after 12 weeks on the diet. 

It's good for weight loss. This diet is low in calories, yet filling. This will help you get to or stay at a healthy weight. In one article, Fuhrman notes that his obese patients (BMI>30) lost an average of 50 pounds after a year on the diet, while overweight patients (BMI 25-30) lost an average of 14 pounds in the same time. 

Nutritarian diet cons:

You'll spend a lot of time cooking. This diet requires large amounts of food. To get enough calories, you'll have to eat a lot. Washing, chopping, and preparing all those fresh fruits and vegetables can take a lot of time and energy.

It's low in certain nutrients. Because this diet limits meat and dairy, it can be low in iron, B vitamins, vitamin D, and calcium. You might need to get these from supplements, depending on what your doctor says.

There's no snacking. Some people like to graze throughout the day, but you can't do that on the Nutritarian diet.

It's not easy to stick to. This diet might not be sustainable in the long-term. It takes quite a bit of prep work and is rather strict about what you can and can't eat. This might be why one study found that overweight and obese patients lost weight on the diet, but gained it back within 6 months. 

It might cause stomach discomfort for some people. Eating so many vegetables and beans can be hard on your gut, leading to gas and discomfort. The large amounts of fiber could aggravate symptoms of irritable bowel disease.

Whether or not the Nutritarian diet is good for you depends on your wellness goals, says registered dietitian Kathleen Zelman, MPH, RD, LD. Some of Fuhrman's claims are backed by science, but not all of them.

"There's no doubt you'll lose weight," she says. But the weight loss might not be easy to maintain once you stop the diet. 

Fuhrman claims the diet can prevent and even reverse disease. The diet is definitely good for heart health. Like other plant-based diets, it can lower blood pressure and cholesterol. It's also rich in nutrients and cancer-fighting antioxidants. All of these things might help prevent or even manage some diseases. But claiming that it can reverse disease is a stretch, says Zelman.

Meanwhile, it strictly limits some foods that can be nutritious--for example, olive oil, which is a key part of the science-backed Mediterranean diet. "There's nothing wrong with olive oil," Zelman says. Likewise, cheese can be very nutritious in moderation. It's a great source of calcium and vitamin D, which are crucial for preventing osteoporosis. When enjoyed in moderation, cheese, eggs, and other animal-based products can be part of a heart-healthy diet.

Is it good for certain conditions?

This diet could be a good fit for people who are concerned about heart health. Research suggests that plant-based diets might also be a good option for people with diabetes. The Nutritarian diet in particular focuses on low-glycemic index foods, which help keep your blood sugar stable. This means that it won't suddenly spike after meals or drop as quickly when you're hungry.

Who shouldn't try the Nutritarian diet?

People with irritable bowel syndrome might want to think twice about this diet. It is heavy in fiber, which might be hard on a sensitive stomach. This could lead to stomach pain.

The Nutritarian diet is also quite restrictive, so it's not recommended for people with a history of eating disorders.

The final word

This plan has a lot of positives, like a focus on fresh fruits and vegetables. But overall, Zelman says, "The science is just not there."

Many of the studies on the benefits are short-term. And there aren't any randomized controlled trials, the gold standard of scientific studies. Longer-term, higher-quality research needs to be done to prove some of Dr. Fuhrman's claims.

In theory, its principles are solid, Zelman says. But in practice, it's a restrictive diet that's hard to keep up.

"Your best bet, in my opinion, is to talk to your doctor, talk to your registered dietician or nutritionist," Zelman says. They can look at your medical history, your family history, and other concerns. If you want to follow the Nutritarian diet, they can suggest modifications so that it works better for you. They also might suggest other plans that can better fit your needs. 

How fast can I lose weight on the Nutritarian diet? 

This diet might help you lose weight quickly, although the initial loss will probably be water weight. Losing a lot of weight quickly isn't safe and research shows it doesn't last. The CDC says a safe amount of weight loss is 1 to 2 pounds per week. This is also easier to maintain long-term.

Can you eat oatmeal on the Nutritarian diet? 

Yes, because it's a whole grain. Whole grains can be up to 20% of the Nutritarian diet. Just make sure it's not quick-cooking oats, which are more processed, and that it doesn't contain added sugar.