The Diet

The Perfect Health Diet

Here’s our Perfect Health Diet food plate:

PHD_Apple_plate cropped

NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate may be found here.

We recommend:

  • About 3 pounds [1.4 kg] of plant foods per day, including:
    • About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
    • About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
    • Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
  • One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
    • ruminants (beef, lamb, goat);
    • birds (especially duck and wild or naturally raised birds);
    • Shellfish and freshwater and marine fish.
  • Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
    • butter, sour cream, beef tallow, duck fat;
    • coconut milk or oil
    • palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
  • Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
  • Broths or stocks made from animal bones and joints.
  • Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.

By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.

In the shadow of the apple are foods forbidden because of their high toxin content. Notably:

  • Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.
  • Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
  • Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
  • Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.

We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths.

We also recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.

We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:

See the “Buy the Book” page for other purchase options.

Leave a comment ?


  1. Two weeks in…added rice and potatoes back into my diet…I feel no different other than constipation + weight gain. Chronic fatigue has not changed.

    • I guess nobody has any suggestions or is willing to troubleshoot. ❓

    • Hi Rick

      I’m someone who’s suffered with many of the symptoms of chronic fatigue for years. I’m not a scientist, not even an expert, but I am a PHDer 🙂 Here’s a few points to consider:

      This diet isn’t necessarily going to cure all diseases. Some people have reported major improvements or cures on the diet alone, as you might see in the testimonials, but in many cases it’s just a very valuable first step.

      If you haven’t already, give the diet a good few months. I’d imagine the likelihood of noticeable improvements increases the more your current diet differs from the PHD.

      Paul has posts on constipation and has recommended antioxidants for this. I assume his advice hasn’t changed so optimising zinc, selenium and vitamin C may help. Are you also eating liver, fermented foods and bone broth? Bone broth’s the best thing about PHD! So tasty – and I find it has helped gut symptoms, often immediately!

      Also optimise the other supplements as per advice on supplements page – vitamin D, vitamin K, iodine and magnesium.

      Hypothyroidism can constipation as well as fatigue.

      Finally, chronic fatigue has been linked to chronic infections. Once you’ve optimised diet and (as far as possible) gut function, you might want to pursue that as a possibility. There are posts here about chronic bacterial infections.

      Have you also read the Jaminet’s advice on circadian rhythms?

      • That should be “Jaminets’ advice” 😊

        In addition, if you’ve been on a very low carb diet, you might want to go slowly with adding in starch to your diet as your body (and possibly gut bacteria) adjust.

    • What was your diet before? What is it now? Also, 2 weeks is not a very long time.

  2. Hi Paul- Do you believe the COVID vaccines are safe to receive? Thanks.

    • Hi TR,

      If by safe you mean without their own direct negative effects and without a risk of enhancing the severity of COVID, no, I don’t believe the Pfizer or Moderna mRNA vaccines are safe. There is an immediate risk (peaking about 2 weeks after each injection) of an immune attack on the vasculature or hematopoietic cells of the bone marrow, and a delayed risk of antibody-dependent enhancement of the inflammatory response to later COVID infection which could exacerbate the disease.

      Whether getting vaccinated is better than not being vaccinated is an open question for which we need more data, but the vaccines are certainly not without risk, and the risk from the vaccines could outweigh a risk reduction from the disease.

      The traditional inactivated virus vaccines that China is using on its population are much less risky in my view, though also not completely without risk.

      Best, Paul

      • THANK YOU PAUL!!!! A recent post on the vaccines by Anthony Colpo gave me pause and I was very interested on your take. THANK YOU.

        • Hello Paul,

          What does an attack on the hematopoietic bone marrow cells entail? What symptoms manifest? Is there anything we can do to minimize or prevent possible negative effects of these mrna vaccines? I’ve read about people experiencing tingling sensations in their extremities, brain zaps, vivid dreams, and even those reports of deaths within days to a couple of weeks of receiving the vaccine, a couple which made the news, for example. What could be the cause of these types of symptoms…the adjuvants? Or something to do with the mrna? What are your thoughts on ADE? Do you think enough time has passed to where we should have seen that present by now? Thank you.

          • Hi Yulia,

            There’s nothing I’m aware of that can be done to minimize negative effects of the vaccines, apart from things that generally improve health. There are a variety of pathways by which the vaccines could cause problems, including toxic stabilized nucleotides, toxic pegylated molecules, expression of toxic viral proteins, induction of inflammatory attacks upon cells expressing the foreign protein (which is needed for the vaccines to generate immunity), induction of autoimmunity, and of course antibody-dependent enhancement of infections. ADE is a function of the coronavirus and even if ADE is not present in existing versions of COVID, it could be present in future COVID variants, that is to say, there could arise a new COVID variant which creates more serious disease in the vaccinated than the unvaccinated, even if the vaccines protect against the current version of COVID.

            Best, Paul

          • Hi Paul and Yulia,

            Any risks of vaccination must be weighed against the benefits — that vaccination essentially eliminates both risk infection and mortality from COVID, at least for the currently-circulating strains. (This is clear from the clinical trial data of the mRNA vaccines [1,2], and also from the epidemiological data from Israel [3], the first country to administer the mRNA vaccines at a wide scale.)

            So how big are these benefits? The fatality rate of COVID is about 1 in 200, and the rate of serious and long-lasting complications is higher than that. Without vaccination, there is a significant chance that you will eventually be infected (probably about 1 in 3 US residents have already been infected).

            Most of the risks Paul mentioned are direct adverse effects of the vaccine. There is simply no way that these direct risks could be comparable to or larger than the risk of COVID mortality/morbidity posed by remaining unvaccinated — if that were so, we would have noticed in the clinical trial data (and also in the epidemiological data). Indeed, the clinical trials of the mRNA vaccines (pooled) had about 70,000 participants. Mortality in the vaccine group was (slightly) lower than in the placebo group, and the overall mortality rate was about 1/5000 in the first two months or so. Note that this is an order of magnitude lower than the mortality rate from COVID infection (two months is short enough that only a small fraction of participants were exposed to COVID in this time frame). Beyond mortality, all of these participants were monitored closely for potential serious adverse effects, and none were discovered. So serious adverse effects must be rare. Epidemiology can give us an additional check. For example, after administering millions of doses, we had no problem noticing a 1/1000000 risk of a blood clotting disorder with the Johnson and Johnson vaccine, which was induced by the adenoviral vector. (That the FDA paused administration of the Johnson and Johnson vaccine on this basis is yet another proof of their incompetence. Can they not compare 1/1000000 and 1/200 and observe that this risk is orders of magnitude smaller than the risk of remaining unvaccinated?)

            What about the risk of ADE? In other words, what if one is infected with, or vaccinated against, the current strain of COVID, resulting in non-neutralizing antibodies towards a future strain of COVID that enhance the disease? First of all, this risk is pretty speculative: ADE is the exception, rather than the rule, with most cases involving viruses like dengue fever or HIV that display significant tropism for immune cells. And no ADE has been noted with current strains of COVID. So it is rather more likely that vaccination against current strains of COVID would be neutral or protective against future strains. That said, the possibility of ADE with future strains cannot be ruled out by current data.

            But even if the possibility of ADE is real, declining the vaccine does *not* eliminate the risk here — it likely *increases* it. If you remain unvaccinated, there is a significant chance you will be infected with current strains of COVID, and infection may pose a significantly greater risk of ADE than vaccination. Why? The mRNA vaccines were designed with minimization of ADE risk as a consideration. They include *only* the spike protein, and none of the other COVID proteins. So you only have one viral protein against which to make non-neutralizing antibodies, rather than many. Moreover, a priori, an antibody against the spike protein is likely to be neutralizing, because the spike protein is what binds to ACE2. So these mRNA vaccines have less potential for ADE than inactivated virus vaccines or infection. (All of this discussion, of course, ignores the question of where these future strains responsible for the ADE would be coming from: From people that have not been vaccinated, and were instead infected with current strains of COVID, thereby giving COVID a chance to mutate!)

            In short, I am confident that the mRNA COVID vaccines are safe (by which I mean safer than not getting the vaccine). I got my first dose last week.





          • P.S.: I should also point out that inactivated virus vaccines typically produce only an antibody response, without a good T cell response. This increases the chance of ADE. By contrast, the mRNA vaccines we are discussing cause the antigens to be synthesized intracellularly (as they are in an actual viral infection), and therefore *do* produce a good T cell response.

          • Hi Eric, Paul and Yulia,

            I really appreciate this discussion and hope it is updated as the data evolves. I’m *terrified* of contracting COVID. I understand the devastation and potential long term disability it can cause even in the young and healthy. I feel the negative effects of natural COVID infection are greater than the risks of vaccines. The mRNA vaccines seem like a safer option compared to contracting COVID but I’m curious if anyone has thoughts on Novavax which uses a more traditional mechanism? Unfortunately, not yet available.

            For me, I can’t see a path where not getting vaccinated is an option. This would mean I would need to go into isolation indefinitely while the rest of my family goes back into the world to live their lives vaccinated. I just cannot afford the risk of getting COVID. So then what the heck is one supposed to do then lol.

          • I'm looking for -Eric

            Hi Eric Larson,

            Are you the same Eric who years ago shared a non-supplemented version of the PHD? And who also shared his literature research on the most recommended legumes and how to prepare them? Plus many other interesting contributions.

            If so, do you have a blog? If you write stuff I’d love to read them.

            And, is there any way to contact you? Depending on your availability, I’d love to know your thoughts on certain ideas. If you don’t have a way to be contacted that you can make public, I can leave here an email that I don’t use, so you can write me instead (and if I get SPAM from mail-tracking bots afterwards, it won’t matter).

            Take care

          • Hi Alexandra,

            Well, we have more data on the mRNA vaccines, which have been administered at scale. But I think the available data on Novavax looks pretty good. Note that Novavax includes a newly-designed adjuvant that promotes T cell recruitment.

            I don’t see a reason to favor Novavax over the mRNA vaccines (Moderna/Pfizer). And the mRNA vaccines have the advantage that they are available now.

            (I would favor the mRNA vaccines or Novavax over the Johnson&Johnson vaccine — some people will mount an immune response to the adenoviral vector used by J&J. The same goes for other vaccines based on viral vectors including AstraZeneca.)


          • Hi,

            Yes, I’ve written a number of comments here over the years. Both of the ones that you mentioned are mine.

            No, I do not have a blog of my own.

            If you think other PHD readers would be interested the discussion, why not post your questions here? If not, sure, you can leave contact info here, and I can email you (or Paul can probably put us in touch).


          • I'm looking for -Eric

            Hi Eric,

            I’m very happy to know that it’s you indeed. I have enjoyed your contributions on this site a lot. Some of them have had a lasting impact in my daily life, as when I prepare pulses or decide my ingredients or spices. I’m very grateful.

            Yes, we can talk in private as it will be maybe more straigh-forward and less messy, but then if there is any valuable contribution we can write it here so that any person interested in PHD can access it.

            You can send me an e-mail to:

            See you!

          • I have so many questions! I try to read studies, but I don’t feel I have the background to answer questions that come up. This is an old article in the world of covid-19 research, but I wonder if some of these concerns are still relevant or if new research has eliminated them.
            “Aside from questions of safety that attend any vaccine, there are good reasons to be especially cautious for COVID-19. Some vaccines worsen the consequences of infection rather than protect, a phenomenon called antibody-dependent enhancement (ADE). ADE has been observed in previous attempts to develop coronavirus vaccines. To add to the concern, antibodies typical of ADE are present in the blood of some COVID-19 patients. Such concerns are real. As recently as 2016, Dengavxia, intended to protect children from the dengue virus, increased hospitalizations for children who received the vaccine.”
            Interestingly, they found that children with a certain “medium” level of antibodies to dengue fever were the ones experiencing ADE upon second infection. I’m not familiar with how antibodies work, so I’m wondering if we may still see ADE with these vaccines over time once vaccine antibodies have the chance to decline in vaccinated people and those people are then exposed to the virus. Have there been studies on people that have been infected with covid-19 twice? I am under the impression that it hasn’t happened too often yet, but maybe it will over time as antibodies do wane and/or variants circulate. Dengue virus is not a coronavirus, but it seems we still don’t know a lot about how coronaviruses work? We have a vaccine for the flu, but we weren’t successful in making one for SARS and MERS, right? Was there ADE occurring with those vaccine attempts? I’m trying to understand!

            Also, what are toxic stabilized nucleotides, toxic pegylated molecules, etc.? Would these be likely to cause acute problems or chronic problems like autoimmunity? How long will it take for them to measure autoimmunity induction or will they?



          • Dear Nikki,

            These older articles were from before the 2020 US election. They were never motivated by science, but by politics: Democrats were worried that Trump would pressure the FDA to approve the vaccine before the election and thereby appear a hero.

            When these articles were published, it was *already* abundantly clear from epidemiological data that prior infection with COVID was highly protective against future infection. Contrast this to the situation with dengue fever, where prior infection tends to make future infection worse. If prior infection makes future infection worse for dengue fever, is it any surprise that vaccination against dengue fever can make future infection worse? But if you already know that prior infection is greatly protective against future infection for COVID, then why do you think dengue fever vaccines are a good model for COVID vaccines? Especially because, as I mentioned above, the situation with dengue fever is the exception rather than the rule, and tends to occur for viruses with tropism for immune cells like dengue fever and not like COVID.

            Anyway, back when these articles were published, they were pretty clearly in the realm of politically-motivated speculation, not in the realm of science. Now they have been directly contradicted by hard scientific data — both the clinical trial data, and epidemiological data from our vaccine rollout. In other words, these concerns were never relevant, and new research has only confirmed their irrelevance.

            By the way, the reason we weren’t successful in making a vaccine for SARS or MERS is that the threat disappeared, and funding dried up, before we succeeded. The research on SARS and MERS did was essential in making the COVID vaccines, and was the reason we succeeded so quickly.


          • That’s interesting, Eric! Thanks for the response. I am like Yulia and feel I won’t be able to wait and watch forever. You sound like you are very convinced of the research, but I do wonder why Paul still has reservations if it is truly a closed case. Just curious! I learn a lot from reading everyone’s questions and input. Best, Nikki

          • Hello Paul,

            Thank you for your response. How could the stabilized nucleotides become toxic? Would the “expression of toxic viral proteins” and the inflammatory attacks on cells that express the spike protein also be issues for infection with the actual virus, as well, or just the spike protein from the vaccine?

            Now that we are in beginning of June, any updates on your thoughts on the results we are being presented with in terms of decreased death/hospitalizations in the vaccinated lending to these vaccines being safe? Perhaps looking at the data coming from Isreal, for example?

            Do you have an opinion on what Eric Larson wrote?

            Thank you for your input, as well Eric Larson.

            Kind regards,


          • Thanks for taking the time to provide this info, Eric.

            I was on the fence for the longest time weighing the risks/benefits of both sides.

            Finally received first dose of mRNA vaccine a few days ago. The negative psychological effects I was experiencing from going back and forth undecided were way worse than the actual shot.

            Had my epi pen with me but thankfully wasn’t needed. Slightly sore arm for a couple days but otherwise no flare ups of any previously healed health conditions so far (had severe mast cell activation years ago that I was stuck with for several years but is now in remission).

            Following the emergence and spread of the Delta variant really pushed me off the fence. I do not want my body’s first encounter with COVID to be the Delta variant or the next more serious variant without giving it some instructions first. I felt there was just no choice but to get the vaccine. I am willing to accept any potential negative effects of the vaccine because I feel natural COVID infection is so much more damaging and I would like to avoid death or becoming chronically ill again.


            For those still on the fence please stay safe and don’t let down your guard this fall/winter.

          • Hi Eric, if you see this was wondering if you saw Paul’s latest comment on the vaccine in the PHD facebook group? It is quite dark and alarming.

            I’m still confident in the decision I made for my personal circumstance. The Delta variant is an immediate threat to the unvaccinated and those without immunity from previous COVID infection.

      • Hi Paul
        If these vaccines carried a risk of illness as high as, or higher than, that caused by the virus itself, wouldn’t the statistics be showing noticeable levels of hospitalisations of vaccinated people by now, especially in countries such as Israel which have vaccinated a significant proportion of their population? Or might this take longer to show up in the stats?

        • Hi Harry,

          I think we should have an idea within the next few months of how dangerous the vaccine-specific post-injection effects are.

          Then, it will take some time to compare death rates from COVID among vaccinated vs unvaccinated.

          I think by the end of the winter we should know or have a good idea.

          Best, Paul

          • Hi Paul

            It’s early days still but this article on UK vaccination data suggests the vaccines might indeed be safer than taking your chances with the virus:

            The researchers have come up with a figure of 75% reduction in risk of hospitalisation and death. (We’re currently using the Pfizer and AstraZeneca vaccines here in the UK and more than 25% of the population has had the first dose of a vaccine).

            I really don’t know how to square this with Anthony Colpo’s enlightening articles about the poor testing of these vaccines (and of the US CDC’s and Public Health England’s conflicts of interest…)

          • Hi Paul,

            I wanted to circle back on this comment since it’s been some time and vaccine rollouts are moving along swiftly with a large number of people already vaccinated.

            Do you still feel the mRNA vaccines are not safe?

  3. Hi! I am going to start this diet soon. I want to know how my current morning juice may fit in. Each morning I juice 1 brocolli stalk and florets, 1 zuchinni, 1 golden beet, 4 sheets of kale, a knob of ginger and turmeric, 4 carrots, and 1 cucumber. Each day it comes out to more or less 24oz. What requirements does this fulfill for the daily diet you recommend?

    Also, are chia seeds ok?

    • Hi Eric,

      Juicing is fine, though eating the vegetables would be even better. Eating that many vegetables is certainly not a requirement — you don’t need that much — but I doubt there is harm in it.

      Best, Paul

  4. Hi! Are all the brands of vitamins you recommend equal quality? I see there are some differences in price and want to make sure I’m not putting toxic manufactured vitamins in me.

  5. Hi Paul,

    I was more asking, can those ingredients in my juice count towards my daily vegetable requirements, even though I’m fore-going the fiber?

    Eric Blitzer

  6. Hi Paul,

    For the oil consumption, if I cook the oil, does that count? Does some of it evaporate/get left on the pain?


    • I believe Paul recommends using saturated or monounsaturated oils for cooking (coconut fat, duck fat, olive oil, palm oil…) and using the leftover oil left in the pan, where some fat-soluble vitamins may have remained, to make sauces to accompany the food. In any case, oil should not be abused as a source of calories, because the PHD recommends whole foods, not refined sources.

      Oil does not evaporate, it is burned. If you see smoke, it is a bad sign that the oil is being damaged. Although damage can also appear in the oil even if you do not see smoke, as it happens in sunflower oil (which apparently has a high smoke point, but at low temperature cooking it already creates harmful cancerous substances). That is why using saturated or monounsaturated oil helps, since polyunsaturated fats, besides being harmful per se when too much is taken, are very prone to go rancid and get damaged by heat and oxygen.

      Another thing that I think Paul recommends is that, if you cook for example a chicken or industrial pork, do not eat the fat that it releases, because it is polyunsaturated and when it is directly exposed to heat it is more easily damaged than if it remained in the matrix of the food. But fat released from other meat such as duck, or ruminant meat, is fine because it is low in polyunsaturated fat.

      Finally, if you cook something for many hours, such as a bone broth (which some people cook for a whole day), the fat that remains on top is best removed when the pot cools down. This is because when exposed to heat and in contact with oxygen, they will most likely be damaged.

      Hope that helps. The book is a terrific source of good information, I recommend you get it!

  7. Hi Paul! Thank you for everything you do. Do you have any insight into Erythromelalgia? It’s a neurovascular disorder that I have, after living in toxic mold. Fermented foods (even quercetin) elicit flares, while probiotics and yogurt do not. I’d love to heal with Perfect Diet foods like Bone Broth one day! Thank you so much.

  8. Hi Paul! Do you have any recommendations for Becherev’s disease? I have a friend in the early 30s who suffers from this, with great pain in the knees and back, and it is getting worse. People are saying that starches should be avoided for this diagnose – do you believe that also includes “safe starches”?


  9. Hi Paul, thanks for everything – your work is helping me manage my girlfriends CFS/ME!

    Do you have any thoughts on

    It’s a Nicotinamide Riboside supplement that claims to increase NAD+ levels, thus improving energy creation and fighting aging – strong claims!

    I know that you’re against Niacin, but they claim that this doesn’t have the negative affects that Niacin can.

    Would love to hear your thoughts on this?

    Thanks so much!

    PS If you have any other guidance on CFS/ME, I’d love to hear it too!!

  10. I read that storing potatoes in the fridge allows enzymes to convert the starches to sugars. If one prepared potatoes this way, would it affect PHD’s starch recommendation?

    • If you store potatoes in the fridge before cooking them, yes, it does affect PHD’s recommendations on proportions of nutrients, since now the potatoes have some sugar, and less starch. But I don’t know how much starch will be transformed, and at what rate it will happen.

      Anyway, even if not a lot of starch is converted, it can be a problem, because sugar can react during cooking to create nocive substances. If you cook potatoes that have been stored in the fridge, you will see they turn black.

      So, if you want to store the potatoes in the fridge for some reason, it’s better if cut them into pieces and blanch them. This way the enzyme will be deactivated. This is what is done in the industry with potatoes sold frozen, and with other vegetables as well.

      Now, the other situation is: you store the potatoes correctly, then cook them, and then you store them in the fridge, it’s perfectly OK and healthy. The enzymes will be destroyed, so the starch won’t become sugar now. Instead, a part of the starch will change its structure in the cold, to become resistant starch, which is a kind of fiber very encouraged by PHD’s recommendations.

      You won’t have to eat the potatoes cold, since you can reheat them gently and the resistant starch will stay there.

  11. Hey folks, another potato question. In the book, white potatoes are the specific type that is advocated. Why is this type advocated in place of other varieties?

    • I don’t think white potatoes are singled out in the perfect health Diet. My sense is that the general category is underground starches. This includes all potatoes in the near neighbors such as yams and sweet potatoes of many varieties. The essence of the category is that the food digest digests largely to glucose. Rice is an obvious exception to the underground aspect but still qualifies as safe starch in that when cooked is largely toxin free primarily because the toxins are removed in milling. Sweet potatoes have more fructose than white potatoes and so are somewhat closer to the sweet plant category. In the book you will see that suggested combinations of safe starches are suggested in a table as an example to help you understand the balancing act. My sense is that diversity is good and that eating a variety of safe starches including white potatoes red potatoes yeah arms sweet potatoes is encouraged. As well as rice.

  12. Hello Paul
    i’m interested in your book and i’m going to purchase. you are not advocating a fad diet like so many others (no this, no that)but wholesome nutritious food which is refreshing for a change.
    I took a heavy course of antibiotics last year and since then my health has been bad. for the first time ever i have eczema on my hands and neck and i suffer from rosacea and very sensitive skin after cleansing with lukewarm water and mild soap. i now have constipation which i never had before as well as other immunity issues (urinary infection a few months back, swollen eyelids)…can i please ask why do you say no oats? i have to eat oats every day otherwise i won’t go….please what would you recommend?

    • While you are waiting to see if Paul responds (they are busy trying to cure cancer!), I will say what I can to help as much as possible:

      1) use the search box at the top right of the website page and search on:

      This will give you a large list of links containing discussions about oats. Very useful really as you can read everything the community has said about anything specific over more than 10 years. Can be super informative and is directly accessible to you now.

      The reason oats are frowned upon in PHD is the toxins they contain that are not destroyed by cooking. All grains, except white rice, are in this category and while some may be worse than others (modern wheat seems to be the worst by far) the others are also deprecated because in general the seeds of grasses were under severe evolutionary pressure from grass eating herbivores to protect their “babies” (seeds) from predation.

      If memory serves, I may have read Paul saying that perhaps oats are the least problematic of the grains, but still best avoided strictly.

      Camps of thinking that are more accepting of grains talk about soaking and long cooking or pressure cooking as means of detoxifying but if I have Paul’s view right, he considers the risk to be significant, even if reduced by these measures.

      I like to eat steamed and then cooled potatoes, chopped and then warned in coconut oil as my staple safe starch, although I get the sense diversity is good and so I also enjoy yams and sweet potatoes and rice, always with fat (mostly coconut oil, or tallow, or coconut milk). Be guided by your taste. Experiment adding healthy fats until you find the ratios that are the most delicious.

      Have you tried the basic pillars of the diet? A plate divided into four quarters, with near equal quantities of 1) safe starch; 2)meat, fish, eggs; 3)sweet plants (like beets, carrots, berries and fruit; 4) low cal veg (like spinach, broccoli, cauliflower, lettuce, mushroom, onions) with enough healthy fat to Make everything as delicious as possible?

      For most people the recommendations end up with about 3 pounds of plant matter a day. I suspect that should do the work that oats were doing for you.

    • Let me also add, fermented vegetables might also play a key role in your getting better, if the problems is related to your antibiotic use disrupting your gut bacteria. I’m lucky to have a local store owned by a Korean family and one of the sisters has a kimchi business and so it is easy for me to buy delicious real kimchi (almost like homemade but easier. Can you find something similar? Also look for Bubbies pickles and sauerkraut in the refrigerated dairy section. They make live culture pickles. You can also easily make your own. Search kimchi or fermented veg.

      a little bit of fermented food with each meal seems to be a good idea.

      • Hello Randy, thank you so much for your reply, it is most informative. I have been buying supermarket sauerkraut and a few days ago i made my own for 1st time with purple cabbage. i have put it in the fridge and in a week’s time it will be ready to eat. If any good and i feel brave I might try my own kimchi : ) thank you.

        • Hi Sarh, glad I was able to help.
          Unless I’m misreading you, it sounds like you are trying to do the fermentation in the refrigerator. I think the fermentation needs to happen at room temperature and in the dark for a few days (3-7). I do mine in a cupboard, sitting on a plate to catch any overflow as it starts bubbling. If it is fermenting you will see bubbles forming. Once it gets to a point where it small pleasantly sour the you can refrigerate to keep it from progressing further. Search the site for fermented vegetables for more guidance.

          Good luck!

    • Sarh, I was in a similar situation. I’ve been taking herbal anti fungals (rotating every 4 weeks), probiotics specially for gut health, and a diet that is similar to PHD. I’m doing so much better! No constipation, skin is significantly improved. I hope you feel better.

  13. Hi Paul,

    With regards to the safety of the Pfizer and Moderna mRNA vaccines for COVID-19, what red flags might you be looking out for in the coming weeks/months?

  14. What about eggs? 🙄 ❓

    • 3 yolks per day, ideally gently cooked, from pastured chickens if at all possible.
      You can discard the whites to keep protein down and avoid issues many have with the whites, or you can eat the whites, which should always be cooked.

      Yolks are one of the most nutritious foods on the planet. I think Paul suggests 5 yolks to those who are pregnant or wishing to be.

      The reason for limiting to three for most is the relatively high omega-6 content.
      I religiously eat 3 yolks per day, from commercially pastured chickens, and am still able to keep to the low side of the omega-6 optimum, even with 2 tablespoons of olive oil (which is also one of the higher omega-6 foods in my diet).

      Eggs are an excellent source of choline, which most Americans are seriously deficient in, as well as a wealth of other nutrients.

  15. Hi Paul,
    really hope you’re able to comment on this. I’ve been seeing a functional medicine nutritionist for issues related ot fatigue, brian fog, concentration/memory issues, skin issues etc. I’ve had a copper deficinecy and apparently also iron levels that were too high.
    I’ve been vegetarian and vegan in the past, plus paleo and keto.

    Through the Great Plains Organic Acid Test my nutritionist also says that I have an issue with oxalate toxicity so I’m on a low oxalate diet. And I have a somewhat mild yeast/SIBO issue too.

    But I always find myself very convinced by your PHD and I want to try to eat safe starches. However when I eat white rice, the low oxalate safe starch, I tend to feel almost like I’ve drank some alcohol (which I don’t do). I’m considering trying just white potatoes but these are high oxalate.

    I’m wondering what you make of oxalates as an issue, and why you think I’m having this reaction to white rice?

    Many thanks

  16. Lukas Mizerovsky

    Hey Paul 🙂

    Do you have any opinions on covid vaccinations?

    Kind regards 🙂


  17. I don’t think 75 g is enough protein, and you can lose muscle depending on how big you are. .7 times your weight seems about right.

  18. Hi Paul or anybody willing to answer. I recently got the PHD book and appreciate that its focused on micronutrients not just macronutrients however I am having trouble actually balancing my macronutrient ratios. My daily calorie intake is 1600kcal and im trying to achieve a 80gcarb(20%)/60gprotein(15%)/115gfat(65%)

    Currently I have 250g of either meat or fish a day however I noticed that its easy to reach protein and carbs daily intake however fat is always lacking. How can i incorporate more fat into my diet without overloading protein as meat generally uses up my daily protein intake.

    I use butter, avocado and double cream which i feel like im having too much of sometimes(125g). Is this okay? what are other foods for me to incorporate to allow me to intake more fat and how much protein is do you think should be the limit?

    Kind Regards,

    • Hi Jordan,

      1600 calories is a reduced calorie intake which is not recommended over long periods of time. If you are going to restrict calories to accelerate weight loss — note calorie restriction is not necessary for weight loss, but can accelerate it — you generally want to keep protein and carbs at normal PHD levels (600 calories carbs / 300 calories protein for a reference half-man half-woman, for a typical man that would be more like 720 calories carbs / 360 calories protein, for a petite woman closer to 500 calories carbs / 240 calories protein). Fat is adjustable because fat is how calories are stored in the body and if you have excess adipose tissue you shouldn’t need to eat any particular amount of fat. So I wouldn’t worry about how much fat you eat. Just use butter or coconut milk to flavor food to taste, eat a few egg yolks daily for nutrition, and stop there.

      If you are not trying to lose weight, you should eat more.

      Best, Paul

  19. Paul,
    Are your macronutrient recommendations the same for people who are 65 and older as they are for those who are younger? Or should those who are older be eating more protein relative to carbs and fat? If so, how much protein do you recommend? And how much of carbs and fat? Thank you.

  20. I assume it still might be worthwhile to restrict pro and carbs to less than 720 calories/ 360 calories for longevity purposes?


  21. Hi,

    Does anybody have an updated opinion on Millet?

    It’s a grain, and as Paul said, “Millet is a grain and so it is guilty until proven innocent. Grains in general are very rich in toxins, so odds are millet is no exception.”

    However, it was curious to me to discover that Dr. Gundry does recommend Millet. He’s against a lot of foods with lectins, even some that everybody usually see as safe, such as squads. So it’s surprising that he says that millet indeed is safe:

    He seem to gain this knowledge in part by having their patients test different foods with or without pressure cooking, so he says that pressure cooking can deactivate lectins e.g. in legumes, nightshades, etc., but not in wheat products.

    So does anybody here have experience with Millet? Either personal experience or having read studies on it.


  22. I am just starting the Perfect Health Diet, but would like to know how best to measure the “1 lb Sweet Plants, 1 lb Safe Starches, and 1 lb Vegetables” per day. Do I have to buy a scale? Are the recommended weights raw or cooked? Is there a way to say how many cups of these equal 1 lb / day? I am excited and eager to begin this healthy diet to be able to lose weight long term and follow a healthy eating plan for life. Any suggestions on this is greatly appreciated.

    • Hi Tawny,

      You don’t need a scale. Weights of natural whole foods are all around 1 g/ml so just make the volumes of sweet plants, starches, vegetables, and meat on your plate approximately equal, and then eat to appetite, and you’ll be fine.

      Best, Paul

  23. Hi, please can you let me know if organic oat milk is safe?

  24. Read the book and started the diets a few days ago. Doing this for arthritis and auto-immune issues. I have a question about “night-shades”. Having followed the no nightshades arthritis diet for a few years. No potatoes, tomatoes, eggplant or peppers. (Sweet potatoes not included). Just wondering if the Jaminet’s have heard of this and if I should head it still. Looking forward to the diet changes, but not sure I can consume this much food within two meals? Thank you so much for all your work and research.

    • Hi Rita,

      Nightshade plants have toxins in their leaves and fruits, but not in underground organs like potatoes. So you can eat potatoes without fear. Most people can handle tomatoes, peppers, and eggplant just fine if their digestive tract is working well. So even if you were sensitive in the past, you may find at a future date that you have come to tolerate these. It is good to experiment from time to time, adding or removing the nightshade fruits from your diet, to see if it makes a difference.

      Best, Paul

  25. Hi Paul I’m wondering what your opinion is of the current covid vaccines?

  26. Hey Paul, this quote from the book is driving me a little crazy. Are you saying on a 2000 calorie diet you should have 20 calories (1%) or 5 grams of fiber?

    “Supporting evidence for the idea that 1% of energy as fiber may be just about perfect comes from clinical trials, which provide few signs that health can be improved by increases or decreases in fiber consumption.” – page 165

  27. I enjoy eating eggs and a bit of dairy (both I can obtain from a natural, organic farm directly) and yet I react poorly to them. Has anyone been able to overcome a food sensitivity or allergy to either?

  28. Paul,
    What are your thoughts about the risk of vitamin A toxicity from eating beel liver on a regular basis – even in small quantities, for instance 1/2 ounce per day?
    Thank you.

  29. He addresses this in the book in the vitamin a section. Mentioning this concern of too much vitamin a in the presence of low d and k levels.

    Making sure not to supplement A and get enough vitamin d to avoid vitamin a toxicity issues.

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