The infamous 2023 wellness routine
During a 2023 appearance on The Art of Being Well podcast, Gwyneth Paltrow detailed a daily eating regimen that drew intense scrutiny. Her routine was a combination of practices, centered around a very limited caloric intake, especially during the day. The core components included:
- Morning: A cup of coffee, often fortified with coconut oil or butter, was all she consumed until midday, following a period of intermittent fasting.
- Lunch: Her midday meal was simply a cup of bone broth. This liquid-only lunch is what generated the most controversy and concern among nutritionists, who deemed it an inadequate and incomplete meal.
- Dinner: She would break her fast with an early dinner, following Paleo guidelines, which meant consuming a plate with "lots of vegetables".
- Supporting Activities: This restrictive diet was complemented by lifestyle practices like daily exercise (Pilates or walking), infrared saunas, and IV drips.
A history of restrictive eating
While the 2023 comments brought her diet to the forefront, Paltrow's history with restrictive eating is extensive and well-documented. Her wellness brand, Goop, has promoted numerous controversial health trends over the years, from celery juice to parasite cleanses.
Notable past diets:
- Macrobiotic Diet: In the past, Paltrow followed a strict macrobiotic diet, focusing on local, organic, and seasonal produce while eliminating dairy, sugar, and many other foods.
- Goat's Milk Cleanse: She once famously tried an eight-day cleanse consisting solely of goat's milk and herbs, based on the unsubstantiated claim that it eliminates intestinal parasites.
- Annual Detoxes: Goop regularly promotes a "New Year Detox" plan that restricts dozens of food items, including caffeine, alcohol, dairy, gluten, and refined sugar.
The backlash and health concerns
Medical professionals and dietitians have consistently criticized Paltrow's dietary advice for its potential to promote disordered eating and nutrient deficiencies. The bone broth and vegetable routine, in particular, was condemned for being alarmingly low in calories and nutrients. In 2010, Paltrow revealed she had been diagnosed with osteopenia, a condition of low bone density, and dangerously low vitamin D levels, which some experts have linked to her restrictive lifestyle choices. National health authorities, like the chief executive of NHS England, have also publicly warned against the misinformation spread by Goop, describing it as a "considerable health risk".
The recent reversal
In a recent 2025 podcast appearance, Paltrow acknowledged her years of strict dieting, stating that she had grown "a little sick of" the Paleo and anti-inflammatory approach. She admitted to reintroducing foods like sourdough bread, cheese, and pasta, emphasizing the need for balance and moving away from her previously obsessive focus on restrictive eating.
Comparison of Paltrow's past and recent dietary approaches
| Feature | 2023 Viral Routine | Post-2025 Approach (more recent) |
|---|---|---|
| Breakfast | Intermittent fasting, coffee only. | Allows a balanced smoothie, or a broader, more complete meal. |
| Lunch | Bone broth soup. | Incorporates more complete meals, such as a salad with roasted vegetables, chickpeas, and a vinaigrette. |
| Dinner | Strict Paleo with lots of vegetables. | More flexible, including foods previously restricted like bread, cheese, and pasta. |
| Food Focus | Very restrictive, focused on a few core foods and liquids. | Still based on clean eating principles, but allows for balance and indulgence. |
| Dietary Philosophy | Elimination and intense restriction. | Moderation, balance, and listening to the body. |
What is the healthy alternative?
Most nutrition experts agree that sustainable, balanced eating is far more beneficial than Paltrow's historically restrictive and often nutritionally incomplete fad diets. Rather than eliminating entire food groups, a healthy alternative emphasizes variety and nutrient density. This includes eating a wide range of vegetables and fruits, lean proteins, healthy fats, and whole grains, all of which contribute to better overall health and satiety.
- Focus on Fiber: Including grains and legumes in a balanced diet provides fiber, essential for gut health and reducing inflammation, which Paltrow often cites as a concern.
- Adequate Protein: Building meals around balanced protein sources prevents muscle loss and provides sustained energy, something a liquid-only lunch cannot offer.
- Prioritize Nutrient Diversity: Avoiding strict restrictions helps ensure the intake of a wide range of vitamins and minerals, rather than relying on expensive, unproven supplements.
For a more balanced and sustainable approach, consider consulting a registered dietitian who can provide personalized, evidence-based nutrition advice that promotes long-term health rather than chasing fleeting wellness fads. The British Dietetic Association emphasizes the importance of diversity and pleasure in food, contrasting sharply with Paltrow's past austerity.
Conclusion
Gwyneth Paltrow's diet, or more accurately, collection of fad diets over the years, is characterized by periods of severe restriction, including intermittent fasting, bone broth lunches, and Paleo-style dinners. While she has recently softened her approach by reintroducing some previously banned foods, her historical promotion of extreme eating plans has been widely criticized by health experts for being unsustainable, nutritionally risky, and potentially linked to her own health issues like osteopenia. The controversy serves as a cautionary tale, highlighting the importance of seeking professional, evidence-based nutritional guidance rather than following celebrity-endorsed trends.
