What Diet Does Mark Hyman Recommend? A Guide to the Pegan Approach

According to Dr. Mark Hyman, a functional medicine physician, the quality of the food you eat can literally change your genetic expression. So, what diet does Mark Hyman recommend? He is the creator and chief proponent of the Pegan diet, a hybrid of the paleo and vegan eating plans.

Quick Summary

The Pegan diet combines paleo and vegan principles, prioritizing whole, unprocessed foods. It emphasizes a high intake of vegetables, healthy fats, and responsibly sourced protein, while limiting sugar, dairy, and most grains. This approach aims to reduce inflammation, balance blood sugar, and promote overall wellness.

Key Points

• The Pegan Diet: Dr. Mark Hyman recommends the Pegan diet, a blend of paleo and vegan principles focused on whole, unprocessed foods.

• Plant-Rich Foundation: The diet is approximately 75% plant-based, emphasizing a wide variety of colorful vegetables and low-glycemic fruits.

• Healthy Fats Are Key: It highlights the importance of healthy fats from sources like nuts, seeds, avocados, and olive oil for overall health.

• Limit Inflammatory Foods: The plan restricts dairy, gluten, and added sugars to reduce inflammation and balance blood sugar.

• Choose High-Quality Proteins: Sustainably sourced, grass-fed, or wild-caught animal protein is included in moderation.

• Supplements Are Advised: Hyman often recommends essential supplements like a multivitamin, Vitamin D, and omega-3s to fill nutritional gaps.

Unpacking the Pegan Diet: The Core Philosophy

At its core, the Pegan diet is not just a restrictive list of foods but a philosophy centered on functional medicine principles, focusing on the root causes of disease. Dr. Mark Hyman posits that food is medicine and that a diet rich in nutrient-dense, whole foods can program the body for optimal health and longevity. The name itself, "Pegan," is a portmanteau of Paleo and Vegan, and the diet draws core tenets from both seemingly opposite eating styles. The resulting plan is plant-heavy, but not exclusively plant-based, offering a unique middle ground for those seeking a flexible yet principled approach to healthy eating.

The Golden Rule: "If God Made It, Eat It; If Man Made It, Leave It"

Dr. Hyman often distills his eating philosophy into one simple rule: "If God made it, eat it; if man made it, leave it". This mantra guides adherents toward consuming whole, unprocessed foods and away from factory-made products laden with artificial ingredients, added sugars, and refined carbohydrates. The focus is on quality over quantity, with an emphasis on sustainably and ethically sourced ingredients whenever possible. This also includes avoiding refined oils, like canola and soybean, in favor of healthier alternatives such as extra virgin olive oil and avocado oil.

Prioritizing Plants and Healthy Fats

The foundation of the Pegan diet is its heavy emphasis on plants. Hyman recommends that up to 75% of your total food intake should consist of vegetables and fruits. Non-starchy vegetables like leafy greens, broccoli, and peppers are highly encouraged, while low-glycemic fruits such as berries are preferred to minimize blood sugar spikes. This plant-rich approach ensures a high intake of fiber, vitamins, minerals, and phytonutrients, which are essential for reducing inflammation and supporting overall cellular function.

Healthy fats are another cornerstone, believed to be crucial for brain health, heart health, and absorbing fat-soluble vitamins. Recommended sources include: nuts (excluding peanuts), seeds, avocados, olives, and cold-pressed oils from these sources. Small, sustainably sourced quantities of animal protein, such as grass-fed beef, pasture-raised poultry, and low-mercury, wild-caught fish, are also included to provide essential nutrients like omega-3 fatty acids.

The Pegan Diet's "Sometimes" Foods

While strict versions of the paleo diet eliminate grains and legumes entirely, the Pegan diet is slightly more lenient, allowing for small, occasional portions of certain whole grains and legumes. This includes up to a half-cup per meal of gluten-free grains like quinoa or black rice, and up to a cup per day of low-starch legumes like lentils, provided they are well-tolerated.

Foods to Avoid or Limit Strictly

For optimal results, the Pegan diet strictly limits or eliminates several food groups. These restrictions are aimed at reducing inflammation, stabilizing blood sugar, and avoiding potentially harmful additives.

• Dairy: Cow's milk, cheese, and yogurt are largely avoided, though small quantities of organic, grass-fed goat or sheep's milk products and butter or ghee are occasionally acceptable.
• Gluten: All gluten-containing grains, including wheat, rye, and barley, are eliminated. Hyman contends that gluten can cause gut inflammation, although this is a point of some debate among nutritionists.
• Sugar: Added sugars and refined sweeteners are treated as an occasional treat, not a dietary staple. Hyman highlights that excessive sugar intake fuels inflammation and can lead to numerous health issues.
• Processed Foods and Refined Oils: Anything highly processed, containing additives, preservatives, or artificial ingredients, is off-limits. This includes refined seed oils like canola, sunflower, and soybean oils.

Pegan vs. Other Popular Diets

Feature	Pegan Diet (Mark Hyman)	Mediterranean Diet	Standard American Diet (SAD)
Primary Focus	Whole, unprocessed foods; high plant intake (75%); anti-inflammatory.	Fruits, vegetables, legumes, whole grains, nuts, olive oil, and fish; moderate poultry and dairy.	High intake of processed foods, refined grains, sugar, and unhealthy fats.
Dairy	Avoided/Limited to small, occasional organic goat/sheep products.	Moderate dairy (especially yogurt and cheese) is included.	High intake, often from processed sources.
Grains	Gluten-free grains (quinoa, black rice) in small, occasional portions.	High intake of whole grains.	High intake of refined, processed grains.
Legumes	Limited intake of low-starch varieties (lentils).	A cornerstone of the diet.	Often low intake or from canned, processed sources.
Meat/Protein	Sustainably sourced, grass-fed, pasture-raised, or wild-caught; used sparingly as a "condiment".	Moderate intake of fish and poultry; limited red meat.	High intake, often from conventionally raised sources.

Conclusion

Dr. Mark Hyman's recommended diet, the Pegan diet, is a nuanced and holistic eating plan that strategically combines principles from paleo and vegan diets to reduce inflammation and promote overall health. By prioritizing whole, unprocessed foods, a vast array of vegetables, healthy fats, and high-quality proteins, the diet provides a powerful framework for wellness. While it can be more restrictive and costly than other healthy eating patterns, its foundational principles of eating for longevity and avoiding inflammatory foods are a valuable takeaway for anyone looking to improve their health. The emphasis on mindful eating and quality ingredients, rather than just calorie counting, provides a sustainable path toward a healthier lifestyle.

Key Takeaways from Mark Hyman's Diet

• Pegan is a Hybrid: The diet combines elements of paleo and vegan, prioritizing whole foods from both sources.
• Focus on Plants: About 75% of your plate should be colorful, low-glycemic vegetables and fruits.
• Embrace Healthy Fats: Avocados, nuts, seeds, and healthy oils are essential for hormone balance and inflammation reduction.
• Choose Quality Protein: When consuming animal products, opt for sustainably sourced, grass-fed, or wild-caught options in moderation.
• Minimize Inflammatory Foods: The diet strongly recommends avoiding dairy, gluten, added sugars, and refined oils.

FAQs

Question: Is the Pegan diet suitable for everyone? Answer: No. While many of its principles are healthy, its restrictive nature regarding dairy, grains, and legumes can make it challenging to sustain long-term. It's best to consult a healthcare provider or dietitian to determine if it's the right fit for your individual needs.

Question: Are there any potential nutrient deficiencies on the Pegan diet? Answer: Yes. The heavy restrictions on dairy and many grains and legumes can make it difficult to obtain sufficient calcium, iron, and other key nutrients. Strategic supplementation, as recommended by Dr. Hyman, may be necessary.

Question: Is the Pegan diet expensive to follow? Answer: It can be. The emphasis on organic, sustainably sourced, grass-fed, and wild-caught ingredients can significantly increase the cost of groceries, which may not be feasible for those on a tight budget.

Question: How does the Pegan diet differ from the Mediterranean diet? Answer: The Mediterranean diet is generally less restrictive and includes more whole grains, legumes, and dairy products. The Pegan diet specifically restricts gluten and most dairy, making it stricter in those areas.

Question: What does a typical meal on the Pegan diet look like? Answer: A meal would feature a large portion of colorful, non-starchy vegetables, a source of healthy fat like avocado or olive oil, and a smaller portion of high-quality animal protein, such as grass-fed chicken or wild salmon.

Question: Is it necessary to avoid gluten even without celiac disease? Answer: Dr. Hyman suggests avoiding gluten due to its potential inflammatory effects. However, for most people without celiac disease or a gluten intolerance, there is no strong evidence that gluten is harmful to gut health, and whole grains provide beneficial fiber and nutrients.

Question: Does Mark Hyman recommend supplements? Answer: Yes, Dr. Hyman recognizes that modern food isn't as nutrient-dense and often recommends foundational supplements like a multivitamin, vitamin D3, omega-3 fatty acids, and magnesium.

Frequently Asked Questions

What is the primary goal of the Pegan diet?

The main goal of the Pegan diet is to reduce inflammation, balance blood sugar levels, and promote long-term optimal health by focusing on nutrient-dense, whole, unprocessed foods.

Why does the Pegan diet limit grains and legumes?

Dr. Hyman limits grains and legumes due to concerns over their potential impact on blood sugar and inflammation, though he permits small amounts of gluten-free whole grains and low-starch legumes if tolerated.

Can I have dairy on the Pegan diet?

The Pegan diet largely excludes cow's milk and dairy products. Limited quantities of organic goat or sheep milk products, as well as grass-fed butter, may be consumed occasionally.

What kind of protein is recommended on the Pegan diet?

High-quality, responsibly sourced animal proteins are encouraged in small amounts. These include grass-fed beef, pasture-raised poultry and eggs, and low-mercury wild-caught fish like salmon and sardines.

Is the Pegan diet a good choice for weight loss?

The focus on whole foods and low-glycemic options can support weight management. However, its effectiveness depends on adherence, and it may not be suitable for everyone due to its restrictive nature.

What foods are emphasized for their anti-inflammatory properties?

The diet emphasizes fruits, vegetables, healthy omega-3 fats from fish and seeds, and various phytonutrient-rich plants, all of which are known for their anti-inflammatory effects.

How does Hyman's approach contrast with a strict vegan diet?

Unlike a strict vegan diet, the Pegan diet includes small amounts of sustainably sourced animal protein. It also limits certain plant-based foods like most legumes and gluten-containing grains, which are staples in vegan diets.