Who Created the Pegan Diet? An Overview of Mark Hyman's Hybrid Plan

January 4, 2026 •

4 min read

Functional medicine physician Dr. Mark Hyman first coined the term 'pegan' in a 2014 blog post, combining principles from the paleo and vegan diets. The story behind who created the pegan diet is rooted in his desire to forge a more balanced and whole-food-focused eating plan.

Quick Summary

The pegan diet was created by Dr. Mark Hyman as a fusion of paleo and vegan eating styles, emphasizing whole, plant-based foods with smaller portions of high-quality animal protein.

Key Points

Creator: The pegan diet was created by Dr. Mark Hyman, a functional medicine physician and author.
Hybrid Approach: It is a mashup of the paleo and vegan diets, combining their core principles.
75/25 Rule: The diet recommends that 75% of your food intake should come from plants, and 25% from high-quality animal products.
Emphasis on Whole Foods: A cornerstone of the diet is focusing on whole, unprocessed foods while avoiding refined sugars and oils.
Key Exclusions: The diet minimizes or avoids dairy, gluten, and most processed foods due to their potential inflammatory effects.
Sustainability and Quality: The plan stresses eating sustainably sourced meats, eggs, and low-mercury fish.
Focus on Plant-Based Nutrients: A high intake of fiber and phytonutrients from a wide variety of vegetables and low-glycemic fruits is emphasized.

Meet Dr. Mark Hyman: The Creator of the Pegan Diet

Dr. Mark Hyman, the physician who created the pegan diet, is a prominent figure in the world of functional medicine. A practicing family physician, author, and speaker, he is the founder and director of The UltraWellness Center and formerly served as the senior advisor for the Cleveland Clinic Center for Functional Medicine. Hyman has authored numerous New York Times bestselling books, including Food: What the Heck Should I Eat? and The Pegan Diet. His work champions a holistic approach to health, focusing on the root causes of chronic illness and the power of food as medicine.

The Origin Story of a Hybrid Diet

The term "pegan" was born out of a moment of wit and evolved into a dietary philosophy. While sitting on a panel with a paleo expert and a vegan doctor, Hyman reportedly joked about his own hybrid approach, calling himself a "pegan". This initial gag sparked a deeper consideration of how two seemingly opposite diets could find common ground. The paleo diet emphasizes lean meats and whole foods consumed by hunter-gatherer ancestors, while the vegan diet focuses exclusively on plant-based foods. Hyman saw an opportunity to take the best elements from both to create a more inclusive and sustainable eating pattern.

The Birth of the Concept

Hyman first introduced the pegan diet concept in a 2014 blog post. The idea gained national attention and was further detailed in his 2018 book, Food: What the Heck Should I Eat?. He later released a book specifically on the topic in 2021, titled The Pegan Diet: 21 Practical Principles for Reclaiming Your Health in a Nutritionally Confusing World. The pegan approach moves beyond the strict confines of its parent diets, offering a flexible, long-term strategy for eating that focuses on quality, sustainability, and nutrient density.

Core Principles of the Pegan Diet

The pegan diet is built on several key principles that guide food choices and emphasize overall wellness:

Focus on Plants: The foundation of the diet is plant-based, with fruits and vegetables making up approximately 75% of your food intake. This provides a high density of fiber, vitamins, minerals, and phytonutrients.
High-Quality Fats: Healthy fats are a cornerstone, including those from nuts (excluding peanuts), seeds, avocado, and olives. Omega-3 fatty acids, especially from low-mercury fish, are encouraged.
Prioritize Sustainably Sourced Protein: Animal protein is treated as a “condiment” rather than the main course, making up the remaining 25% of the plate. The emphasis is on grass-fed, pasture-raised, or wild-caught sources.
Avoid Gluten and Dairy: Most dairy products, especially those from cows, are discouraged due to potential inflammatory effects. Gluten-containing grains like wheat, barley, and rye are also avoided.
Limit Legumes and Grains: Low-glycemic, gluten-free whole grains and legumes are allowed in small quantities, but intake is generally limited to avoid blood sugar spikes.
Cut Out Processed Foods and Sugar: The diet strictly prohibits refined sugars, processed oils (like canola), food additives, and other heavily processed foods.

What to Eat on the Pegan Diet

Vegetables: All vegetables, especially non-starchy varieties like leafy greens, broccoli, and peppers.
Fruits: Berries, citrus fruits, and other low-glycemic fruits are prioritized.
Healthy Fats: Avocados, olives, nuts, seeds, and healthy oils like extra virgin olive oil.
Proteins: Sustainably raised eggs, organic chicken, grass-fed beef, and low-mercury fish like wild salmon and sardines.
Limited Grains and Legumes: Small portions of quinoa, lentils, and black beans are acceptable if tolerated.

Pegan vs. Paleo vs. Vegan: A Comparison

To understand how the pegan diet fits into the landscape of popular eating plans, consider the key differences in its approach compared to the paleo and vegan diets.


Feature	Pegan Diet	Paleo Diet	Vegan Diet
Animal Products	Allowed in small amounts (25%)	Major component of the diet	Excluded completely
Plant-Based Foods	Emphasis on 75% of plate	High intake of fruits and vegetables	Exclusively plant-based
Dairy	Avoided/limited (exception for goat/sheep)	Excluded	Excluded
Gluten/Grains	Avoided (some gluten-free allowed)	Excluded	Included (can be a staple)
Legumes	Limited intake	Excluded	Included (often a protein source)
Flexibility	Moderate, hybrid approach	Stricter exclusion of modern foods	No animal products whatsoever

Is the Pegan Diet Right for You? A Holistic Conclusion

Dr. Mark Hyman created the pegan diet to navigate the often-conflicting advice of modern dietary trends by integrating the best aspects of two popular, yet polarized, eating patterns. The result is an approach that is heavily plant-based but still allows for high-quality animal products, prioritizing whole foods and minimizing inflammation. While this hybrid model offers potential health benefits by encouraging nutrient-dense eating, its restrictions on dairy, gluten, and legumes can be a challenge for some and may result in nutrient gaps, such as calcium, if not managed carefully. Additionally, sourcing organic, grass-fed products can make the diet more expensive than traditional eating plans. Ultimately, the pegan diet’s success, like any eating plan, depends on individual needs, sustainability, and food preferences. Before starting, it is always recommended to consult a healthcare provider or a registered dietitian to ensure it aligns with your specific health goals.

For more information on the pegan diet and other functional medicine approaches, visit Dr. Hyman's official website at drhyman.com.

Frequently Asked Questions

Dr. Mark Hyman was inspired to create the pegan diet to resolve the 'diet wars' between paleo and vegan advocates. He realized that a hybrid approach could offer a balanced, less restrictive path that incorporates the best elements of both eating styles.

Dr. Mark Hyman first introduced the concept of the pegan diet in a 2014 blog post. He later provided a more complete outline of the plan in his 2018 and 2021 books.

No, the pegan diet does not prohibit meat. It allows for high-quality, sustainably sourced animal protein in smaller quantities, making up about 25% of your total food intake.

The diet generally excludes dairy (especially cow's milk products) and gluten based on the belief that they can contribute to inflammation in some people. It prioritizes foods that promote stable blood sugar and a healthy gut.

Grains and legumes are not entirely off-limits but are consumed in very limited quantities. The diet permits small amounts of gluten-free grains like quinoa and lentils, especially for individuals who can tolerate them without blood sugar spikes.

Yes, the pegan diet can be more expensive due to its emphasis on high-quality, sustainably raised animal products and organic produce. These options often cost more than conventionally farmed or processed foods.

The primary goal of the pegan diet is to reduce inflammation, balance blood sugar, and support overall health by focusing on nutrient-dense, whole foods. It aims to offer a more sustainable eating pattern than either a strict paleo or vegan diet alone.