What can't you eat on a TB12 diet?

November 7, 2025 •

3 min read

While the TB12 Method is known for its focus on a healthy, plant-based approach, it is highly restrictive compared to a standard diet. For those looking to follow the plan, it is important to know exactly what can't you eat on a TB12 diet, which includes a surprisingly long list of food restrictions.

Quick Summary

The TB12 diet prohibits gluten, dairy, processed sugars, most cooking oils, caffeine, and alcohol. It also restricts nightshades and other potentially inflammatory foods.

Key Points

Gluten and Refined Grains: The TB12 diet eliminates all gluten-containing products, including most bread, pasta, and refined grains.
Dairy Products: Most dairy, such as milk, cheese, and yogurt, is forbidden on the plan, though TB12-branded whey protein may be permitted.
Nightshade Vegetables: Controversially, nightshades like tomatoes, peppers, white potatoes, and eggplant are avoided due to unproven claims of causing inflammation.
Sugar and Processed Foods: Added sugars, artificial sweeteners, and highly processed snacks and condiments are strictly off-limits.
Caffeine and Alcohol: The diet requires the avoidance of coffee, most caffeinated beverages, and all alcohol.

The Core Principle: Avoiding Inflammatory Foods

Tom Brady's TB12 diet, outlined in The TB12 Method, emphasizes minimizing inflammation and maintaining an alkaline body state. The diet's strict rules aim to eliminate or severely limit foods considered inflammatory or acidic, impacting many common foods. This approach is primarily plant-based (80/20 ratio), but specific exclusions, some lacking strong scientific consensus, are central to the TB12 plan.

A Comprehensive List of Forbidden Foods

The TB12 Method requires a significant dietary shift by eliminating major food groups beyond just junk food.

Processed Foods and Sugar

A cornerstone of the diet is the strict avoidance of processed foods and added sugars, including added sugars (white sugar, maple syrup, honey), artificial sweeteners, processed snacks, sugary drinks, and certain condiments.

Gluten and Refined Grains

Based on the belief that gluten is inflammatory, it's completely eliminated along with most refined grains. Prohibited items include gluten-containing grains (wheat, rye, barley), common products made from them (bread, pasta), and refined grains like white rice.

Dairy Products

Almost all dairy is excluded from the TB12 diet, including milk, cheese, and yogurt. TB12-branded whey protein powder is typically the only exception.

Nightshade Vegetables

This diet bans nightshades such as tomatoes, bell peppers, white potatoes, and eggplants, based on unproven claims of causing inflammation.

Caffeine and Alcohol

These are largely excluded. Caffeinated drinks like coffee and most teas are off the menu, and all alcoholic beverages are typically forbidden.

Certain Oils and Other Items

The TB12 Method also restricts specific fats and cooking ingredients. Canola, vegetable, and corn oils are not used for cooking, and trans fats are avoided. MSG and iodized salt are discouraged, with Himalayan pink salt preferred.

TB12 Diet vs. Standard Healthy Diet: A Comparison

This table highlights the significant restrictions of the TB12 diet compared to standard healthy eating guidelines:


Food Group	TB12 Diet Approach	Standard Healthy Diet Approach
Grains	Only gluten-free whole grains like quinoa and brown rice.	A balanced mix of whole grains, including wheat, rye, and oats.
Dairy	Strictly limited; mainly relies on TB12-branded whey protein.	Low-fat dairy is encouraged for calcium and protein intake.
Vegetables	Avoids all nightshades, including nutrient-rich tomatoes and potatoes.	Encourages a wide variety of all vegetables, including nightshades.
Processed Sugar	Avoids all added sugar and artificial sweeteners.	Minimizes added sugar, but does not completely eliminate.
Caffeine/Alcohol	Completely restricted.	Can be consumed in moderation.
Fats	Primarily uses coconut oil for cooking and olive oil for dressings.	Focuses on healthy, unsaturated fats from various sources.

Navigating the Strict Exclusions

Following the TB12 diet is challenging and requires careful meal planning due to numerous restrictions. The emphasis on organic, local, and seasonal foods can also make it expensive. With many common foods off-limits, some individuals may rely on TB12 brand supplements. This strict approach is designed for peak athletic performance and may not be suitable or necessary for everyone. Eliminating nutritious foods like nightshades might even result in missing beneficial nutrients.

Conclusion: A Highly Restrictive Approach to Eating

To summarize what you can't eat on a TB12 diet, the plan is defined by the extensive elimination of foods perceived as inflammatory or acidic. Key restrictions include gluten, dairy, sugar, caffeine, alcohol, and nightshade vegetables. While it promotes whole, plant-based foods, the numerous exclusions create a demanding and potentially costly diet. The diet’s emphasis on whole foods is positive, but its additional, less-scientifically supported restrictions are what make the TB12 Method unique and challenging to maintain. Consulting a healthcare professional is recommended before starting any highly restrictive diet. For further information on the TB12 diet, you can refer to: {Link: Medical News Today https://www.medicalnewstoday.com/articles/tom-brady-diet}.

Frequently Asked Questions

No, but nightshade vegetables like tomatoes, potatoes, and peppers are restricted, based on the unsubstantiated belief that they cause inflammation.

The diet prohibits most dairy products, including milk, cheese, and yogurt. The one exception is often TB12-branded whey protein powder.

It excludes gluten and refined grains but does allow certain gluten-free whole grains like quinoa, brown rice, and millet.

No, alcohol is strictly restricted on the TB12 diet due to its potential link to inflammation and dehydration.

Processed foods are avoided because they often contain added sugars, trans fats, and other ingredients considered inflammatory or non-compliant with the diet's principles.

Yes, coffee and other caffeinated beverages are typically not allowed on the TB12 diet, primarily due to concerns over dehydration and acidity.

The diet encourages the use of Himalayan pink salt as a sodium source and discourages or avoids iodized table salt.

While many oils like canola are banned, the diet permits the use of coconut oil for cooking and olive oil for dressings.