Natalie Portman and Erykah Badu have been talking about a new eating style that blends plant-based meals with timed eating windows. It’s called Plant-Based Intermittent Fasting, or PBIF, and it’s getting attention across wellness circles for being steady, practical, and easier on the gut than most celebrity diets.
This approach fits into a broader shift in Hollywood toward longevity, inflammation control, and smarter nutrition. Here, we’ll look at what PBIF is, why stars are drawn to it, and what you should know before trying it yourself. We’ll also touch on how it stacks up against other trends like OMAD, high-protein snacking, and the return of complex carbs.
Plant-based intermittent fasting: what it is why it’s catching on
PBIF blends two ideas people already know well: plant-centered eating and intermittent fasting. Instead of counting every calorie or cutting entire food groups, the focus is on eating plant-forward meals during a set window each day. Think vegetables, legumes, whole grains, nuts, seeds, olive oil, and plenty of fiber. These foods support the gut microbiome, ease inflammation, and keep blood sugar steadier than heavy animal-based meals.
What sets PBIF apart from strict vegan diets or rigid fasting plans is its balance. You still get the metabolic perks associated with fasting, like improved insulin sensitivity and lower oxidative stress, but without the harsh crash that can appear in more extreme routines. The fiber and polyphenols found in plant foods slow digestion in a way that helps people stay full during fasting hours.
Hollywood’s new interest in personalized nutrition and inflammation reduction makes PBIF feel modern and realistic. It’s less about shrinking your body and more about boosting energy, supporting digestion, and aging well. Many dietitians note that plant-forward fasting can support hormone balance, clearer skin, steadier focus, and healthier cholesterol levels.
How to follow this diet safely
Before jumping in, it helps to understand how to make PBIF work for your schedule. The eating window matters, but so does the quality of the food you choose. Here’s what to keep in mind:
- Start with a modest fasting window before trying longer stretches.
- Build meals around protein-rich plant foods like lentils, tofu, tempeh, and chickpeas to avoid energy dips.
- Keep healthy fats in the mix. Avocado, walnuts, chia seeds, and olive oil help with satiety and nutrient absorption.
- Don’t fear carbs. Whole grains, sweet potatoes, quinoa, and fruit support digestion and mood.
- Drink enough water, and include electrolytes if you’re fasting for extended periods.
- Avoid relying on supplements unless a healthcare provider tells you otherwise.
If you have a particular condition, take medications, are pregnant, or have a history of disordered eating, talk to a clinician before adjusting your eating schedule. Pay attention to early signs of fatigue, irritability, or digestive changes, and shorten your fasting window if needed.
The goal is to support your gut, maintain energy, and build habits that last. If you treat it as a flexible framework instead of a rigid rulebook, you’ll have a better shot at making it sustainable in everyday life.