What food can you eat to improve your CFS? Only your body knows.
The food that causes your fatigue is unique to your body. And the best way to find out what food affects you is by doing a Fatigue Reset Diet.
The Fatigue Reset Diet focuses on your individuality. Your fatigue is different than the fatigue of anyone else you know. You’re unique and your nutrition should reflect this. Heck, food might not even be the cause of your fatigue. But the only way to find out is to experiment.
With this in mind I created the straightforward Fatigue Reset Diet. By performing this reset, you’ll get your first introduction to what foods to avoid in order to improve chronic fatigue.
Why 30 days?
The Fatigue Reset Diet is an elimination diet designed to balance your blood sugar, identify food sensitivities, and increase energy. I use it with nearly all my patients and it continues to be the best first step in overcoming fatigue. In just 30 days, you will discover which foods to avoid in order to improve your chronic fatigue.
The advice offered in conventional medical offices is that the foods you eat cannot affect your energy. Just saying this sounds crazy. How could food not affect your energy levels?
Unfortunately, this reset diet has not been clinically studied. But I’ve not only done this myself (many times), I’ve guided hundreds of patients through it. And we can tell you this: it works. It works incredibly well. No other therapy – natural or otherwise – can come even remotely close to accomplishing all of these goals within 30 days.
After doing this fatigue reset diet with hundreds of patients, 30 days seems to be the magic number. It’s long enough for you to notice dramatic changes but short enough to not feel burdensome. Commit for 30 days. It’s your first step to more energy!
After completing the fatigue reset diet, you’ll have a bit more leeway to go off the rails every now and then. (After all, there’s more to life than food!) But the Reset phase is not one of those times. This is where you gather your strength and buckle down. There should be no cheating while doing the fatigue reset diet. Just one food could trigger a whole new cascade of reactions. Don’t do it. It’s not worth it. Commit for 30 days.
In just 30 days, you’ll get a clear picture of which foods to avoid in order to improve your chronic fatigue.
Foods to eat. Foods to avoid.
I’ve broken the Fatigue Reset Diet down into three categories:
- Eat liberally:
- Enjoy as much of these foods as you like. No counting calories or calculating ratios of protein, fat, or carbohydrates. This isn’t a “cleanse” or a fast. If a food is on this list, you’re free to eat it. You can eat as much or little of this food as you like. Don’t be shy!
- Eat in moderation:
- You can eat these foods, but don’t overdo it. Try for no more than 2-3 servings of these foods each week. I’ve given specific outlines for each food below!
- Avoid completely:
- Yep, completely. 100% removal. Do not cheat with these foods. The success (or failure) of the Fatigue Reset Diet hinges on your ability to avoid these foods.
Foods that will help improve your fatigue
Remember, enjoy as much of these foods as you like. If a food is on this list, you’re free to eat it. You can eat as much or little of this food as you like.
Meat and poultry:
Emphasize beef and lamb, but also pork, chicken, turkey, duck, and wild game like venison and ostrich. Organic and free-range is always preferable but is especially so during this program. Opt for grass-fed/finished beef, pasture raised pork, and free-range chickens.
Organ meats:
If there was one food everyone with fatigue needs to eat more of, it’s organ meats. Liver is the most nutrient-dense food on the planet. If you don’t like the taste of liver, one good trick is to put one chicken liver in each cube of an ice cube tray and freeze them. Then, when you’re making any meat dish, dice up one chicken liver and add it to the meat.
I’ve also been known to slice beef liver into small pieces and freeze it. I then swallow the pieces like a multivitamin! It’s the perfect way to avoid that distinct liver flavor.
Bone broth:
Muscle meats (steak, pork chops, chicken breasts, etc.) are high in an amino acid called methionine. Methionine is what gives red meat its bad rap for causing heart disease.
An amino acid called glycine decreases the risk factors associated with high methionine consumption
Bone broths are rich in an amino acid called glycine, so, make sure you’re having 3 servings of bone broth each week.
Fish:
Emphasis on the fatty fish like salmon, mackerel, and herring. Avoid farmed fish. You need to ensure your fish is wild as farmed fish do not have the beneficial fats that wild fish have. Opt for 2-3 servings of fish each week.
Eggs:
The sure sign of a healthy egg is an orange yolk. Pale yellow yolks are low in omega-3 fatty acids – an anti-inflammatory compound. Free range and organic eggs are more likely to have orange yolks.
Starchy tubers:
Starchy tubers include all those awesome root vegetables. Eat plenty of yucca/manioc, taro, and lotus root.
Non-starchy vegetables:
Non-starchy vegetables are those veggies grown above ground level. Think broccoli, cauliflower, cucumbers, peppers. Feel free to enjoy these veggies either cooked or raw.
Fermented foods:
Traditional cultures ate fermented foods on the regular. A lack of fermented foods is one reason why we have more gut issues than ever before. Add foods like sauerkraut, kim chi, kombucha, and kefir. Make sure you purchase these foods as “raw” in the refrigerated section of the grocery store. If they are pasteurized and found on the shelf in the middle of the store, all of the beneficial bacteria are killed. No bueno.
Healthy fats:
Don’t be shy. Fat can be an incredible source of nutrition – just ask all your friends on team keto. Opt for healthy fats like coconut oil, canned coconut milk (as long as the only ingredients are coconut milk and water), palm oil, lard, duck fat, beef tallow, avocado and olive oil. Don’t forget about avocados and olives!
Spices/seasonings:
Sea salt, herbs, and spices are all great foods to add. Make sure you check ingredient lists – many prepared sauces/seasonings add sugar and artificial flavorings.
Foods to be cautious with – they may impact your fatigue more than you think!
Eat these foods, but don’t overdo it. Try for no more than 2-3 servings of these foods each week. I’ve given specific outlines for each food below!
Processed meat:
Before you even venture into this area, make sure the meat is gluten-free, dairy-free, and sugar-free. Only then should you proceed. Examples include bacon, jerky, sausages, etc. No more than 3 servings per week.
Whole fruit and vegetables:
Blood sugar imbalance is a common cause of fatigue. Therefore, you should opt for low sugar fruits like blueberries, strawberries, and raspberries. Try your best to limit tropical fruit consumption – these guys are very high in sugar! 1-3 servings per day of fruit. Sweet potatoes, yams, and onions are higher in carbohydrates and should be limited to 3 servings per week.
Nuts and seeds:
A great source of energy. Opt for fatty nuts/seeds like macadamia nuts, pecans, walnuts, hempseed, chia, and flaxseed. No more than a handful of nuts/seeds each day.
Caffeinated beverages:
I know you need coffee to get going in the morning. But for those of you with fatigue, caffeine can wreak havoc on your adrenal glands. If you absolutely must have your morning coffee, opt for 1 shot of organic espresso. No more! And none of those double-double sugary drinks either!
Dark chocolate:
So good! Opt for 70% or higher and ensure sugar is not on the ingredient list. One piece per day.
Restaurants:
Eating is one of the best social activities we humans can partake in. Try to avoid eating out for 30 days. If you must eat out, check with your server to see what the food is fried in. If it’s vegetable oils like canola, safflower, etc. pick a salad!
Foods to avoid completely – they dramatically affect your fatigue
Yep, completely. 100% removal. Do not cheat with these foods. The success (or failure) of the Fatigue Reset Diet hinges on your ability to avoid these foods. This is the most important step of the 30 days. If you don’t avoid these foods, your fatigue will not improve.
Dairy:
This includes all things dairy. Even fermented dairy. No butter, cheese, yogurt, milk etc.
Grains:
Gluten and fatigue don’t mix well together. For your Fatigue Reset Diet, you’re not only going gluten-free but also grain free. No wheat, bread, pasta, grains or anything of the like.
Legumes:
Contrary to what your vegetarian friends tell you, legumes are not that healthy. And they commonly contribute to fatigue. Get them out of your diet. No lentils, peanuts, peas, or beans. Even soy sauce is from a legume (soybeans) and you’ll need to avoid it.
Sweeteners:
This is an umbrella term for all things sweet. It includes sugar and artificial sweeteners like sucralose, aspartame. And for the 30 day period, you’re going to also want to avoid healthy sweeteners like honey, maple syrup, and stevia. You’ll survive, I promise!
Packaged food:
No, gluten-free cookies are not healthy. If a food comes in a box, you’re going to avoid it. No healthy bars or secret sauces either.
Seed oils:
Cook with coconut oil, olive oil, or healthy animal fats like duck fat, lard, and tallow. Avoid all of the oils from vegetables and seeds.
Pop:
Whether it’s diet, regular, lite, or any other variety, soda is out of your diet for 30 days. This alone will likely improve your energy levels!
Alcohol:
Your beloved red wine will return in 30 days time. For the Fatigue Reset Diet, please abstain from any alcoholic beverages.
Additional modifications for those with severe fatigue
Remember how blood sugar irregularities cause fatigue? To best balance your blood sugar, you’re going to want to ensure tropical fruits are completely removed from your Fatigue Reset Diet.
Additionally, I would encourage you to limit your consumption of vegetables grown in the dirt. This includes foods like beets, carrots, radishes, yams, and sweet potatoes. These foods can be quite high in sugar. If your blood sugar is causing your fatigue, limiting consumption of these foods will result in improved energy.
Ok, there you have it, the Fatigue Reset Diet. The very same nutrition plan we recommend to patients here at the clinic. Jump in!
Let me know how it goes in the comments section below!
Very useful post.Thank you for the post.
Thank you 🙂
It’s so much Info but this is what I need. Don’t know how to start. But I wil see. I wish I had a week menu to see how this diet goes.
Hi, Jean,
I completely understand. Nutrition change can feel overwhelming. I recommend starting small – there’s no rush. Perhaps you could start with removing refined sugars? Once that’s comfortable, move onto products containing gluten.
Moving slowly in a step-by-step fashion can help ease the overwhelm. Remember, it’s about the long game. Small changes that last for years will produce much greater results than big changes done for a month.
M
Hi, thank you for this. Am looking into a me to diet as I have chronic fatigue. I’m currently getting over a very bad attack, I’ve never had it this bad before. My question is this, I have a milk allergy, so anything with dairy milk in I cannot have. Any help/pointers greatly appreciated please. I’m doing lots of research into this diet while I can’t move much or do anything else. So any help would be fantastic.
Many thanks x
Hi, thank you for this. Am looking into a keto diet as I have chronic fatigue. I’m currently getting over a very bad attack, I’ve never had it this bad before. My question is this, I have a milk allergy, so anything with dairy milk in I cannot have. Any help/pointers greatly appreciated please. I’m doing lots of research into this diet while I can’t move much or do anything else. So any help would be fantastic.
Many thanks x
Hey, Sarah!
Congratulations on all the work you’ve been putting into your nutrition.
I’d recommend starting with the fatigue-reset diet I lay out in this post. Once that’s comfortable, you can find more info on the keto diet here and here.
Let me know if you need help with anything else!
M
Hi
I’m just a little confused in that you say in one section add fermented foods eg kefir, then in the dairy section you say avoid all dairy including fermented dairy.
Please clarify as I love kefir and not so keen on any other fermented food, except sauerkraut in a jar which is also out!
Kind regards
Kiki
Hi, Kiki,
Great question!
Allow me to clarify. The kefir I was referring to in the article was water kefir and/or coconut kefir.
Dairy commonly triggers an immune response in those with CFS. Which is why I recommend avoiding it. But if you find you tolerate it well, there’s no reason to keep milk kefir out of your nutrition plan!
Try 30 days without dairy/kefir. Then bring it back into your nutrition plan. If you notice symptoms, abstaining from dairy is good practice for you!
M
Thanks Mark, the problem is, I have been drinking kefir! Do I need to restart my 30 days?!!
Hi, I have a question regarding the Reset Diet. Under ‘Food that will help improve your Fatigue………….Fermented Foods’ you have listed kefir as something you could include in the diet. However under ‘Foods to avoid completely…..Dairy’ you have included fermented dairy. Isn’t kefir fermented dairy? (kefir grains and milk) It’s just I usually take kefir almost daily and now I’m not sure if I should continue or not.
Hi, Esther!
Such a good question. Thank you for asking!
I can see where your confusion lies. And it’s my error. I’ll correct the article to be more clear.
Dairy is often a triggering food for people with CFS. The keyword here is often. It is still unique to the individual. There are plenty of people with CFS that do just fine with dairy in their diet.
With that said, I’d err on the side of caution – keep dairy out.
The kefir I was referencing in the article was specific to water kefir and/or coconut milk kefir. Two delicious dairy-free options that load you up with probiotics!
Do let me know if you need any more clarification!
M
Hi, I’ve been dealing with chronic fatigue for the last two years. I really want to try this out and hoping it will help.
I was wondering if having white/brown rice, or quinoa would be okay?
Would like to start on this diet but have severe allergies. I cannot eat eggs, fish or nuts. This doesn’t leave me with many options. Any ideas?
Hi, Dalya,
I’d recommend you keep grains out for 30 days. Stay strict with the steps I outline in the post. After 30 days, try adding back rice. See how that affects your energy. Wait a few days and repeat with quinoa.
Let me know how it goes!
M
Hi, Sue,
Perhaps you’d prefer to start with a ketogenic diet?
I’ve found it to be quite helpful for those with CFS. More info on the keto diet for CFS here.
M
Why are legumes unhealthy?
Hi, Nikki,
It’s not that legumes are bad or inherently unhealthy. For a lot of people, legumes are great.
But for the chronic fatigue crowd, there are often gut issues present. Legumes often (but not always) recreate these symptoms.
If you find you tolerate legumes well, there’s no need to exclude them!
Thanks for commenting!
M
Hey Mark! Just windering, I’ve been drinking one bulletproof cold brew coffee in the mornings. It’s been a lifesaver while switching to intermittent fasting. But I just saw you warm against butter and there’s grass fed butter in the coffee. Should I give it up?
Hey, Johnathan,
Sounds like there’s far more upside than downside in your case.
I say, stick with the butter!
M
Confused … you state keto not always ideal remedy for adrenal fatigue caused by stress but the fatigue reset foods to eat are all keto??
I love the advise given here, but i seek to have a fat malabsorption / digestion problem, as i have buoyant stools that are often greasy. I considered trying digestive enzymes (amilase, lipase and ox bile) in conjunction with a higher fat diet and eating meats. Would that be a viable approach?
A bit disappointed that this doesn’t take into account the full reality of ME/CFS. This protocol very hard to follow for those of us with severe fatigue. Food shopping, meal planning, meal prep – are all very taxing. Sometimes it’s a choice between eating take-out or something from a box, and not eating at all.
Hi, Louanne,
The recommendations in this post fall more within the realm of a paleo diet.
Let me know if you need any additional clarifications 🙂
M
That would be the perfect approach!
M
Hey, Cas,
I completely agree. This level of food restriction can be exhausting.
This is why I created a course to help you find out exactly which foods give you energy and which ones take it away.
More about said course here – https://fatiguetoflourish.com/stop-feeding-fatigue/
M
I have mast cell activation syndrome and a histamine intolerance. These conditions require extreme limitations to my diet. All food must always be fresh. That means no broth, no fermented foods, no citrus or any other acidic food (I have interstitial cystitis with bladder pain), no bananas, avocados, spinach, egg plant, tomatoes, most nuts, and on and on. The list is very long. I had hepatitis C diagnosed nearly 7 years ago. I was infected by a doctor who routinely used dirty syringes, and after his first patient one day (who had hep C) the doctor caused hep C in 5 other patients. (He lost his license of course…) I took Harvoni after it was diagnosed. My energy went off a cliff early on, before the Dx. And the Harvoni made things worse. I have been declining ever since. My CFS is almost incapacitating. In addition, I have POTS. I do force myself to walk at least 2 miles a day. I have long since eliminated sugar, alcohol, processed foods. Still, I am exhausted, and am quite desperate to regain my health. I have a sensation of starting to black out after meals, which continues for hours. I get this even while sitting down. My peripheral vision starts to close in, and my vision is akin to looking through slightly shaded glasses – a kind of darkening. I am very frightened. No help yet from several doctors.
Hi, Pamela,
Be sure to check out my article on mast cell activation disorder – https://fatiguetoflourish.com/mast-cell-activation-syndrome-fatigue/
M
Hi thanks for the article. Are regular potatoes and cashews/ almonds allowed? Any other suggestions for breakfast foods? Is bacon without sugar ok even though it’s processed? Thanks!
Hey, Mike,
Yes to potatoes, almonds, and cashews.
My go-to breakfasts consist of eggs and some sort of ethically raised bacon/sausage. Bacon is fine. Bonus points if you can find a naturally smoked variety!
If you want some more breakfast options, download our free eBook – https://fatiguetoflourish.com/fix-your-fatigue-ebook/
Let me know how it goes!
M
I will definitely give this a go. Is it OK to have decaffeinated tea or coffee with almond or coconut or rice milk? And is pure raw stevia OK or will I just avoid them all for the 30 days? I have spent the past 8 months following a low FODMAP diet and am at the reintroduction phase. It has really helped with my IBS but I am so tired and find it hard to get up in the mornings even after sleeping 7-8 hours. There is actually such a lot of food that you CAN eat, it shouldn’t be too difficult. The dairy I will find a challenge as I love my breakfast and usually have cereal or fruit with yogurt or toast with butter and milk in tea/cereal/porridge!!!!
Hi, Amanda,
Yes, decaffeinated beverages with almond/coconut milk is just fine. Stevia is also great!
Let me know how it goes!
M
Really great article! I also have to say: drink spring water! It has made a world of distance for me. I’m in Toronto and get my spring water from bear springs. I absolutely love them. Their water tastes so good and fresh, and comes in glass bottles which puts my mind at ease. I’ve definitely noticed a change since I started prioritizing hydration. It’s crazy!
I would water fast for 3 days first. This will help clean your system and eliminate any guess work.
When you drink water, do not drink from a plastic bottle. The plastic can leach out and mess with your hormones like estrogen. I would also install a quality filter. Though Reverse Osmosis is a bit much and takes out most of the beneficial minerals.
Egg yoke color is no longer determines how healthy an egg is because those clowns know you are looking for a specific color so they add color to their feed. So all in all, stick to organic.
I would also avoid liver because its the one organ that will load up on toxins if their are any..
Be careful not to eat too much protein. If you do, you can ruin your kidneys. RDA is around 50 grams per day but depends on how tall you are.
One woman that I know has CFS and I suspect it’s because of the weed killer RoundUP (Glyphosate ) . That stuff is nasty. As far as I am concerned, you might as well sprinkle cyanide on your breakfast cereal.
One more thing, avoid cell phones because they are very powerful electromagnetic transmitters. You body use electrical and chemical signaling and you don’t want that messed with. If you have to use one, put it in airplane mode at night and shut off your WiFi. If you have to live in an apartment, try to live on the ground floor or at the edge of the building because your neighbors will most likely have one or more.
Just to clarify, white potatoes are in the “eat all you want” category?
Thank you!
Hey, Julie,
There’s a level of nuance that goes beyond the scope of this blog. For some, white potatoes are just fine. For others, white potatoes cause all sorts of blood sugar irregularities – which worsens fatigue.
I say try out white potatoes and see how you feel after eating. If you notice post-meal fatigue, the potatoes are not a good fit for you.
M
Hi 👋
Can you please tell me the best plant based milk to replace oat milk after the 30 days.. ( have been using this for a couple of years now and find out it could be contributing to my already severe fatigue 🙁
I’m a fan of almond and macadamia nut milks 🙂