Quick answer: If you like structure, this cheat sheet lists foods that pair well with intermittent fasting: quality proteins, fruits, vegetables, nuts and seeds, healthy fats and simple drinks, plus foods to limit such as refined grains, processed foods, added sugars and alcohol. It isn’t mandatory, but it makes planning meals in your eating window easier.
Key takeaways
This printable list is meant to simplify meal planning, not to be followed perfectly.
It groups whole foods into proteins, fruits, vegetables, nuts and seeds, healthy fats and drinks.
Water, herbal tea, moderate black coffee and coconut water are the suggested drinks.
How to use this list
You don’t have to follow it strictly, but it can simplify meal planning. For the reasoning behind it, see what to eat while fasting.
Proteins
Good proteins include grass-fed beef, pasture-raised chicken and turkey, and wild-caught fish and seafood, as well as bison, elk, venison, organ meats such as liver, and eggs.
Fruits
Enjoy berries, apples, oranges and bananas, pineapple, mango and papaya, and avocado.
Vegetables
Fill up on leafy greens, broccoli and cauliflower, carrots and sweet potatoes, squash, and bell peppers, onions and garlic.
Nuts and seeds
Good choices include almonds, cashews, walnuts, macadamias and pistachios, along with pumpkin, sunflower, chia and flax seeds.
Healthy fats
Healthy fats include salmon, chia, flax and hemp seeds, and olive, avocado and coconut oil, along with ghee and grass-fed butter in moderation and pasture-raised eggs.
Beverages
Drink water and herbal tea, black coffee in moderation, electrolyte drinks, and coconut water.
Foods to limit
- Refined grains
- Processed foods
- Trans fats and highly refined seed oils
- Added sugars and sweeteners
- Artificial additives
- Alcohol
- Legumes (limited in this paleo-style list; many people tolerate them well)
Healthy aging lens
A whole-food plate with enough protein supports muscle, steady blood sugar and lower inflammation. See glycemic control.
What the research shows
Food lists are practical tools; the research behind them is on overall diet quality.
Fiber and carbohydrate quality (Reynolds 2019, series of meta-analyses). Commissioned in part by the World Health Organization, this work combined 185 cohort studies and 58 clinical trials with 4,635 trial participants. People with the highest fiber intakes had 15% to 30% lower rates of heart disease, stroke, type 2 diabetes and colorectal cancer than those with the lowest, and the greatest benefit was seen at 25 to 29 g of fiber a day. A limitation is that most of this evidence is observational, and it applies to the general population rather than people with existing chronic disease.
Nuts as an everyday food (Aune 2016, meta-analysis of 20 cohort studies). This review pooled prospective studies following large groups of adults over time. Each extra 28 g (about a handful) of nuts per day was associated with 21% lower risk of cardiovascular disease and 22% lower risk of death from any cause. A limitation is that these are observational studies, and people who eat nuts may differ in other healthy ways.
Ultra-processed vs. unprocessed food (Hall 2019, inpatient randomized crossover trial). 20 adults lived at the NIH Clinical Center and ate an ultra-processed diet for 2 weeks and an unprocessed diet for 2 weeks, with meals matched for calories, sugar, fat, fiber and sodium and eaten as freely as they liked. On the ultra-processed diet they ate about 508 kcal more per day and gained 0.9 kg; on the unprocessed diet they lost 0.9 kg. A limitation is that it was a small, short study in a controlled setting, not real life.
Strength of the evidence: The evidence supports a list built around fiber-rich plants, nuts, quality protein and minimally processed foods, though no study has tested a fasting food list itself.
When to see a naturopathic doctor
It may be time to see a naturopathic doctor if you have diabetes, take blood sugar or blood pressure medication, or have a chronic condition, or if you are pregnant, breastfeeding, underweight, or have a history of disordered eating. The same is true if fasting leaves you dizzy, shaky or exhausted, or if you want a fasting approach tailored to your health goals.
See a medical provider promptly for fainting, confusion, chest pain, a racing heartbeat, or very low blood sugar symptoms such as shaking, sweating and confusion.
Want a fasting plan that fits your health?
A free 15-minute consultation with Dr. Kneessi. No cost, no obligation. In-office in Odenton, MD or by telehealth.
Questions to bring to your clinician
These questions can help you get the most out of your next visit.
Are there foods on this list I should skip or add because of my health needs?
Which foods on the fasting food list would suit my tastes best?
How could I use this list to plan my weekly groceries?
Should I adjust anything on the list for my own sensitivities?
Frequently asked questions
What foods are best for intermittent fasting?
Whole foods: quality protein, vegetables, fruit, nuts, seeds and healthy fats.
Can I drink coffee?
Black coffee in moderation is fine for most people.
Do I have to avoid legumes?
This paleo-style list limits them, but many people tolerate legumes well.
Is alcohol okay?
It’s best limited.
Sources
- MedlinePlus: Nutrition
- MedlinePlus: Dietary Fiber
- Reynolds A, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019. PMID: 30638909. https://pubmed.ncbi.nlm.nih.gov/30638909/
- Aune D, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Med 2016. PMID: 27916000. https://pubmed.ncbi.nlm.nih.gov/27916000/
- Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab 2019. PMID: 31105044. https://pubmed.ncbi.nlm.nih.gov/31105044/
This article is for educational purposes only and is not medical advice. It does not replace an individual evaluation. Talk with your healthcare provider before starting supplements or changing medications, especially if you are pregnant, nursing, or managing a health condition.
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