What foods are allowed on the Galveston Diet? A Comprehensive Guide

October 31, 2025 •

3 min read

The Galveston Diet emphasizes anti-inflammatory foods to help with hormonal balance and weight management, particularly for women in menopause. A key component of success is understanding precisely what foods are allowed on the Galveston Diet to support its anti-inflammatory and lower-carb principles.

Quick Summary

This guide outlines the complete list of approved food groups for the Galveston Diet, including lean proteins, healthy fats, low-glycemic fruits, and non-starchy vegetables. It details which anti-inflammatory foods to prioritize and which processed items to avoid for optimal hormonal balance and weight management.

Key Points

Lean Proteins: Prioritize lean sources like fish, poultry, eggs, and legumes to support muscle mass and satiety.
Healthy Fats: Focus on anti-inflammatory fats from avocados, olive oil, nuts, and seeds for energy and hormonal balance.
Low-Glycemic Fruits: Stick to low-sugar fruits like berries in moderation to provide antioxidants without spiking blood sugar.
Non-Starchy Vegetables: Fill your plate with a wide variety of non-starchy vegetables, which are high in fiber and nutrients.
Foods to Avoid: Eliminate processed foods, added sugars, refined grains, and inflammatory oils to reduce chronic inflammation.
Intermittent Fasting: The diet combines a specific food list with intermittent fasting, typically a 16:8 schedule, for metabolic benefits.
Anti-Inflammatory Focus: The core principle is to reduce inflammation through food choices, which can help manage menopausal symptoms and weight.

The Galveston Diet is a nutritional approach developed by OB-GYN Dr. Mary Claire Haver that combines intermittent fasting, a high-fat/low-carb macronutrient focus, and a strong emphasis on anti-inflammatory whole foods. Unlike standard calorie-restrictive diets, the Galveston Diet focuses on reducing chronic inflammation, which can be a key driver of weight gain during menopause. To follow this plan successfully, it is essential to build your meals around a specific list of approved foods while eliminating inflammatory options.

Lean Proteins

Lean proteins are a cornerstone of the Galveston Diet, providing satiety and supporting lean muscle mass. They are chosen to reduce saturated fat intake.

Poultry: Lean chicken and turkey, preferably skinless.
Fish and Seafood: Salmon (rich in omega-3s), tuna, trout, and shrimp.
Eggs: A great source of protein and nutrients.
Lean Grass-Fed Beef: Lean cuts of grass-fed beef are allowed in moderation.
Legumes: Beans (like chickpeas and black beans), lentils, and soybeans are excellent plant-based protein sources.
Quinoa: This pseudo-grain is valued for its complete protein profile.
Tofu and Tempeh: Plant-based protein options are also encouraged.

Healthy Fats

Healthy fats are a core macronutrient in the Galveston Diet, providing energy and helping to reduce inflammation.

Avocados and Avocado Oil: A rich source of healthy monounsaturated fats.
Extra Virgin Olive Oil: Recommended for cooking and dressings.
Nuts: Almonds, walnuts, cashews, and pistachios provide healthy fats and protein.
Seeds: Chia seeds, flax seeds, pumpkin seeds, and sunflower seeds are rich in omega-3s and fiber.
Other Oils: Coconut oil, MCT oil, and sesame oil are also permitted.
Full-Fat Dairy: Full-fat cheese, Greek yogurt, and kefir are allowed in moderation.

Low-Glycemic Fruits

The diet limits carbohydrates, especially sugary fruits, but allows low-glycemic options in moderation.

Berries: Strawberries, blueberries, raspberries, and blackberries are highly encouraged due to their antioxidant content.
Other Low-GI Fruits: Apples, cherries, grapefruit, and plums in limited quantities.

Non-Starchy Vegetables

Non-starchy vegetables are unlimited on the Galveston Diet and form the bulk of many meals, providing fiber and antioxidants.

Leafy Greens: Spinach, kale, romaine lettuce, and Swiss chard.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts.
Colorful Vegetables: Bell peppers, tomatoes, cucumbers, zucchini, and celery.
Other Non-Starchy Veggies: Asparagus, mushrooms, artichoke, and onions.

Whole Grains & Legumes

In the initial phase of the diet, carb intake is very low. However, limited, high-fiber whole grains are reintroduced later.

Quinoa: A protein-rich option often permitted.
Oats: Limited oats can be included.
Brown Rice and Whole Wheat: Considered in moderation in later phases.

What to Avoid on the Galveston Diet

To minimize inflammation and support weight loss, several food categories are strictly limited or avoided entirely.

Added Sugars: Sugary drinks, candies, baked goods, and syrups.
Refined Grains: White bread, white pasta, and pastries.
Processed Foods: Fast food, packaged snacks, and ultra-processed meals.
Artificial Ingredients: Flavors, colors, and preservatives.
Inflammatory Fats: Processed vegetable oils (canola, sunflower), fried foods, and processed meats containing nitrates.
Alcohol: Consumption is discouraged.

Galveston Diet vs. Standard Diet Comparison

This table highlights the key differences in food choices between the Galveston Diet and a typical, less-structured eating plan.


Feature	Galveston Diet	Typical Diet
Focus	Anti-inflammatory, low-carb, whole foods	Often includes processed foods and added sugars
Fats	Emphasizes healthy fats (avocado, olive oil, nuts)	Can include unhealthy trans fats and processed oils
Proteins	Concentrates on lean proteins (chicken, fish, eggs)	May include high-fat, processed meats and saturated fats
Carbohydrates	Limited to low-glycemic fruits and non-starchy vegetables	Often high in refined grains, sugary drinks, and starchy foods
Processing	Limits ultra-processed foods, artificial ingredients	Highly dependent on convenience and processed packaged foods

Conclusion

By focusing on a nutrient-dense, anti-inflammatory food list, the Galveston Diet offers a structured yet flexible approach to eating. The emphasis on lean proteins, healthy fats, and low-glycemic produce helps regulate blood sugar, reduce chronic inflammation, and support hormonal health. While the diet can be restrictive initially, its reliance on whole foods creates a sustainable, healthful eating pattern that can lead to improved energy, better metabolic health, and weight management, especially for women in midlife. As with any significant dietary change, it is always recommended to consult with a healthcare professional before starting. For further reading on anti-inflammatory eating patterns, check out reputable health sites.

Frequently Asked Questions

No, while the Galveston Diet is initially low-carb and high-fat, it is not strict keto. The goal is to reduce inflammation and support hormonal health, not to achieve or maintain ketosis long-term.

Yes, dairy is allowed, but it's often limited to specific types like Greek yogurt, cheese, and kefir in moderation. Processed or high-sugar dairy products are discouraged.

You should avoid highly processed vegetable oils like canola and sunflower oil, as well as fried foods and processed meats that contain nitrates.

Yes, but they are limited, especially in the initial phase. High-fiber whole grains like quinoa and brown rice can be incorporated in controlled portions during later, more moderate phases of the diet.

Intermittent fasting, typically in a 16:8 format, is a core component used to help with a calorie deficit and to help reduce inflammation in the body.

Berries like strawberries, blueberries, and raspberries are highly recommended due to their low glycemic index and high antioxidant content.

While the diet was designed with menopausal women in mind, its focus on whole, anti-inflammatory foods can be beneficial for any adult looking to manage weight, reduce inflammation, and improve overall health.

No, the diet emphasizes adding anti-inflammatory foods rather than strictly counting calories, which can make it more sustainable long-term.