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The diet Method Weight loss Benefits Downsides Safety Foods to eat
The diet relies on a short list of approved foods alongside many supplements.
However, you may wonder whether its claims stack up to scientific evidence — and whether it’s healthy.
This article reviews the benefits and downsides of the Dr. Sebi diet.
BOTTOM LINE: The Dr. Sebi diet is a plant-based eating pattern that encourages you to take branded
supplements. Given that it promotes baseless health claims and is very restrictive, expensive, and
lacking in nutrients, it’s best to avoid it.
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He designed this diet for anyone who wishes to naturally cure or prevent disease and improve their overall
health without relying on conventional Western medicine.
According to Dr. Sebi, disease is a result of mucus buildup in any area of your body. He claimed that pneumonia
is caused by a buildup of mucus in the lungs, while diabetes is triggered by excess mucus in the pancreas.
He argued that diseases cannot exist in an alkaline environment and begin to occur when your body becomes
too acidic. His diet and proprietary costly supplements purport to restore your body’s natural alkaline state and
detoxify your diseased body.
Originally, Dr. Sebi claimed that this diet could cure conditions like AIDS, sickle cell anemia, leukemia, and
lupus. However, after a 1993 lawsuit, he was ordered to cease such claims.
The diet consists of a specific list of approved vegetables, fruits, grains, nuts, seeds, oils, and herbs. As animal
products aren’t permitted, the Dr. Sebi diet is considered a vegan diet.
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Sebi claimed that for your body to heal itself, you must follow the diet consistently for the rest of your life.
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Finally, while many people insist that the program has healed them, no scientific studies support these claims.
SUMMARY
The Dr. Sebi diet emphasizes foods and supplements that supposedly decrease disease-causing
mucus by achieving an alkaline state in your body. However, no studies support these claims.
Rule 1. You must only eat foods listed in the nutritional guide.
Rule 6. Avoid wheat products and only eat the “natural-growing grains” listed in the guide.
There are no specific nutrient guidelines. However, this diet is low in protein, as it prohibits beans, lentils, meat,
and soy products. Protein is an important nutrient needed for strong muscles, skin, and joints (1 , 2 ).
Additionally, you’re expected to purchase Dr. Sebi’s “cell food” products, which are supplements that promise
to cleanse your body and nourish your cells.
No specific supplement recommendations are provided. Instead, you’re expected to order any supplement that
matches your health concerns.
For example, the “Bio Ferro” capsules claim to treat liver issues, cleanse your blood, boost immunity, promote
weight loss, aid digestive issues, and increase overall well-being.
Yet, the supplements don’t contain a complete list of nutrients or their quantities, making it difficult to know
whether they’ll meet your daily needs.
SUMMARY
The Dr. Sebi diet has eight main rules that you’re supposed to follow. They mainly focus on avoiding
animal products, steering clear of ultra-processed food, and taking proprietary supplements.
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Instead, it promotes an unprocessed, plant-based diet. Compared with the Western diet, plant-based diets
promote lower rates of obesity and heart disease (4 ).
A 12-month study including 65 people found that those who followed an unlimited whole-food, low fat, plant-
based diet lost significantly more weight than those who didn’t follow the diet (5 ).
At the 6-month mark, those on the diet had lost an average of 26.6 pounds (12.1 kg), compared with 3.5 pounds
(1.6 kg) among those in the control group (5 ).
Furthermore, most foods on this diet are low in calories, except for nuts, seeds, avocados, and oils. Therefore,
even if you ate a large volume of approved foods, it’s unlikely that doing so would result in a surplus of calories
and lead to weight gain.
However, very low calorie diets usually cannot be maintained in the long term. Most people who follow these
diets regain the weight once they resume a normal eating pattern (6 ).
Since this diet doesn’t specify quantities and portions, it’s difficult to say whether it will provide enough calories
for sustainable weight loss.
SUMMARY
The Dr. Sebi diet isn’t designed for weight loss but is very low in calories and limits processed food.
Therefore, you may lose some weight if you follow this diet.
In a study including 65,226 people, those who ate 7 or more servings of vegetables and fruit per day had a 25%
and 31% lower incidence of cancer and heart disease, respectively (9 ).
Furthermore, most people do not eat enough fresh produce. In one report, only 9.3% and 12.2% of people in the
United States met the recommendations for vegetables and fruit, respectively (10 ).
Moreover, the Dr. Sebi diet promotes eating fiber-rich whole grains and healthy fats, such as nuts, seeds, and
plant oils. These foods are linked to a lower risk of heart disease (11 ).
Finally, diets that limit ultra-processed foods are associated with better overall diet quality (12 ).
SUMMARY
The Dr. Sebi diet emphasizes eating nutrient-rich vegetables, fruits, whole grains, and healthy fats,
which may decrease your risk of heart disease, cancer, and inflammation.
Highly restrictive
A major downside of Dr. Sebi’s diet is that it restricts large groups of food, such as all animal products, wheat,
beans, lentils, and many types of vegetables and fruit.
In fact, it’s so strict that it only allows specific types of fruit. For example, you’re allowed to eat cherry or plum
tomatoes — but not other varieties like beefsteak or Roma tomatoes.
Moreover, following such a restrictive diet may not be enjoyable and lead to a negative relationship with food,
especially since this diet vilifies foods that aren’t listed in its nutrition guide (13 ).
Finally, this diet encourages other negative behaviors, such as using supplements to achieve fullness. As
supplements aren’t a major source of calories, this claim further drives unhealthy eating patterns (13 ).
However, none of the permitted foods are good sources of protein, which is an essential nutrient for skin
structure, muscle growth, and enzyme and hormone production (2 , 14 , 15 ).
Only walnuts, Brazil nuts, sesame seeds, and hemp seeds are permitted, which aren’t great sources of protein.
For example, 1/4 cup (25 grams) of walnuts and 3 tablespoons (30 grams) of hemp seeds provide 4 and 9 grams
of protein, respectively (16 , 17 ).
To meet your daily protein needs, you would need to eat extremely large portions of these foods.
Though foods in this diet are high in certain nutrients, such as beta carotene, potassium, and vitamins C and E,
they’re low in omega-3, iron, calcium, and vitamins D and B12, which are common nutrients of concern for those
following a strictly plant-based diet (18 ).
The Dr. Sebi diet website states that certain ingredients in its supplements are proprietary. This is concerning,
as it’s unclear which nutrients you’re getting and how much, making it difficult to know whether you’ll meet your
daily nutrient needs.
The diet asserts that its foods and supplements control acid production in your body. However, the human body
strictly regulates its acid-base balance to keep blood pH levels between 7.36 and 7.44, naturally making your
body slightly alkaline (19 ).
In rare cases, such as ketoacidosis from diabetes, blood pH can go out of this range. This can be fatal without
immediate medical attention (20 ).
Finally, research has shown that your diet may slightly and temporarily change your urine pH, but not your
blood pH. Therefore, following Dr. Sebi’s diet will not make your body more alkaline (21).
SUMMARY
The Dr. Sebi diet may promote weight loss but is very restrictive and low in many essential nutrients,
such as protein, omega-3, iron, calcium, and vitamins D and B12. It also ignores your body’s natural
ability to regulate blood pH levels.
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Following this diet for more than a few weeks may leave you vulnerable to micronutrient deficiencies and
malnutrition, as it fails to include foods rich in protein, omega-3 fatty acids, calcium, iron, and vitamins D and B12
(2 , 14 , 15 , 18 ).
These missing nutrients can be especially problematic to those with iron deficiency anemia, osteoporosis, or
osteopenia. The Dr. Sebi diet may exacerbate these conditions since it lacks key micronutrients (22 ).
Not getting enough vitamin B12 can also lead to pernicious anemia, which can cause fatigue, memory problems,
and shortness of breath, a feeling of pins and needles in your hands and feet, and a sore, red tongue (23 ).
This diet is completely unsafe for certain groups, such as people with historical or active eating disorders, as
well as those who are pregnant (13 , 24 ).
Those with kidney disease should consult a doctor or registered dietitian before beginning this diet (25 ).
SUMMARY
The Dr. Sebi diet is unsafe to follow for long periods, as it may lead to nutrient deficiencies. You should
refrain from this diet entirely if you’re pregnant or have a history of disordered eating.
Fruits: apples, cantaloupe, currants, dates, figs, elderberries, papayas, berries, peaches, soft jelly
coconuts, pears, plums, seeded key limes, mangoes, prickly pears, seeded melons, Latin or West Indies
soursop, and tamarind
Vegetables: avocado, bell peppers, cactus flower, chickpeas, cucumber, dandelion greens, kale, lettuce
(except iceberg), mushrooms (except shiitake), okra, olives, sea vegetables, squash, tomatoes (only cherry
and plum), and zucchini
Grains: fonio, amaranth, Khorasan wheat (Kamut), rye, wild rice, spelt, teff, and quinoa
Nuts and Seeds: Brazil nuts, hemp seeds, raw sesame seeds, raw tahini butter, and walnuts
Oils: avocado oil, coconut oil (uncooked), grapeseed oil, hempseed oil, olive oil (uncooked), and sesame
oil
Herbal teas: elderberry, chamomile, fennel, tila, burdock, ginger, and raspberry
Spices: oregano, basil, cloves, bay leaf, dill, sweet basil, achiote, cayenne, habanero, tarragon, onion
powder, sage, pure sea salt, thyme, powdered granulated seaweed, pure agave syrup, and date sugar
Plus, you may eat permitted grains in the form of pasta, cereal, bread, or flour. However, any food leavened with
yeast or baking powder is banned.
Alkaline-promoting foods include most vegetables, fruits, nuts, and whole grains. Research shows that diets rich
in a variety of these foods improve your health and help you live longer (26 , 27 ).
Thus, there are many good reasons to include more plant-based foods in your diet. In other words, health-
promoting foods extend far beyond Dr. Sebi’s list of permitted foods.
Therefore, you should also consider eating these foods as part of a balanced diet:
SUMMARY
The Dr. Sebi diet has a very strict list of permitted foods. However, a healthy diet should include a range
of plant-based and other nutritious foods.
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Many vegetables, fruits, grains, nuts, and seeds are off-limits as well.
SUMMARY
The diet limits any food that’s processed, animal-based, or made with leavening agents. Certain
vegetables, fruits, grains, nuts, and seeds are likewise not allowed.
Day 1
Breakfast: 2 banana-spelt pancakes with agave syrup
Snack: 1 cup (240 mL) of green juice smoothie made with cucumbers, kale, apples, and ginger
Lunch: kale salad with tomatoes, onions, avocado, dandelion greens, and chickpeas, served with olive oil
and basil dressing
Day 2
Breakfast: shake made with water, hemp seeds, bananas, and strawberries
Snack: blueberry muffins made with blueberries, pure coconut milk, agave syrup, sea salt, oil, and teff and
spelt flour
Lunch: homemade pizza using a spelt flour crust, Brazil nut cheese, and your choice of vegetables
Snack: tahini on rye bread with sliced red peppers on the side
Dinner: chickpea burger with tomato, onion, and kale on spelt flour flatbread
Day 3
Breakfast: cooked quinoa with agave syrup, peaches, and pure coconut milk
Lunch: spelt pasta salad with chopped vegetables with olive oil and Key lime dressing
Snack: smoothie made with mango, banana, and pure coconut milk
Dinner: hearty vegetable soup using mushrooms, red peppers, zucchini, onions, kale, spices, water, and
powdered seaweed
SUMMARY
This sample meal plan focuses on the approved ingredients included in the diet’s nutritional guide.
Meals on this plan emphasize vegetables and fruits with small amounts of the other food groups.
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The bottom line
The Dr. Sebi diet promotes eating whole, unprocessed, plant-based foods.
While it may aid weight loss, it relies heavily on taking the creator’s expensive supplements, is very restrictive,
lacks certain nutrients, and inaccurately promises to change your body to an alkaline state.
If you’re looking to follow a more plant-based eating pattern, many other healthy diets are more flexible and
sustainable.
Bake at 350ºF (177ºC) for 10–12 minutes, or until golden. Let cool and enjoy.
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Last medically reviewed on December 16, 2021
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