Chronic Fatigue Syndrome Diet: What To Eat For CFS Recovery

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Overview

Are you struggling with chronic fatigue, and the stomach issues that come with it, and you wish someone would just tell you what you should and shouldn’t eat to heal?

If so, you’re gonna love this newsletter today titled: The Chronic Fatigue Syndrome Diet: What To Eat For CFS Recovery.

This is what I learned after spending tens of thousands of dollars on gut health specialists and holistic nutritionists to help heal my chronic fatigue, lower inflammation and get my energy back, so I think you’re gonna dig it.

As a bonus to make things easy for you, I’ve created a free Chronic Fatigue Shopping List that you can download here

Note: I suggest you watch the video version of this newsletter above, but if you're a reader, then that's what this written section is for :)

Quick disclaimer: No, I’m not a doctor, this is NOT medical advice, just my experience. But I DO know what it’s like to have your life put on hold by chronic fatigue, and more importantly, I know how to beat it, even when some doctors say it’s incurable.

Why you must optimize your nutrition for healing...

Food isn't just fuel. It's information. Every bite either helps your body rebuild or holds it back. If your body doesn’t have the raw materials it needs, it can’t repair itself. That’s why targeted nutrition is one of the fastest, most reliable ways to speed up recovery from chronic fatigue syndrome (CFS).

I wasn’t always the healthiest. Coffee, too much alcohol, travel stress, and a messy nervous system all contributed to my low energy and digestive issues. If you’re starting from a less-than-perfect diet—or you feel lost in a sea of conflicting advice—I get it. I’m not here to judge; I’m here to give you what actually worked for me and the clients I’ve guided.

Quick roadmap...

• Why optimize nutrition
• Foods to avoid (biggest recovery roadblocks)
• Foods to prioritize (what to eat)
• Practical shopping list and simple swaps
• Actionable next steps

The worst foods for recovery (what to avoid)...

Some foods spike inflammation, disrupt gut health, and cause energy crashes—even if they seem harmless. These are the biggest roadblocks to recovery:

• Ultra‑processed foods: fast food, packaged snacks, artificial sweeteners, industrial seed oils (canola, soybean).
• High sugar & refined carbs: cereal, white bread, pastries, sodas—these trigger blood sugar crashes.
• Common sensitivities: gluten, dairy, excess caffeine, and alcohol—many people do poorly with these while healing.

If you want to heal faster, pull these out for at least 1–3 months. If you’re unsure which foods are affecting you, do an elimination reset for 3–30 days: remove common triggers, then slowly reintroduce to observe how you feel.

The best foods for recovery (what to prioritize)...

Healing nutrition doesn’t need to be complicated. Focus on whole, nutrient‑dense, anti‑inflammatory foods that support rebuilding and steady energy.

Proteins

• Grass‑fed beef, bison, lamb
• Wild‑caught fish & seafood (salmon, sardines, cod) — keep fish 2–3x/week because of mercury
• Pastured chicken and eggs
• Bone broth and collagen protein
• Beef jerky (sugar‑free) and plant proteins (hemp, chickpea)

Healthy fats

• Olive, coconut, and avocado oil
• Ghee, avocado, egg yolks
• Nut butters and nuts (almonds, pecans, macadamia, hazelnuts, pine, pistachio)
• Seeds (chia, flax, hemp, pumpkin, sunflower)
• Coconut yogurt (unsweetened) and other unsweetened dairy alternatives

Low‑inflammation carbs & fiber

• Leafy greens and most lettuces (note: some people react to kale & spinach)
• Cruciferous vegetables (broccoli, cauliflower) — test tolerance
• Squash, zucchini, asparagus, artichoke, mushrooms, fennel
• Root vegetables like sweet potatoes and carrots (start sparingly)
• Sea vegetables — chlorella, spirulina, seaweed, sea moss
• Low‑sugar fruits: coconut, blackberries, blueberries, raspberries, lemons, limes, oranges, dates, figs

Gut‑healing superfoods

• Fermented foods: sauerkraut, kimchi, pickles — aim for fermented foods before or with two meals a day to improve digestion
• Bone broth for gut lining support
• Supportive spices: basil, cilantro, cumin, dill, mint, parsley, sage, thyme, turmeric, cinnamon, garlic, ginger

Simple condiments & sweeteners

• Use simple condiments: high‑quality salt, coconut aminos, Primal Kitchen sauces, stevia, sugar‑free maple, honey (if tolerated)

Drinks

• Water (spring/mineral or filtered)
• Unsweetened coconut water & coconut milk
• Unsweetened almond or goat milk
• Collagen drinks (I use Vital Proteins chocolate to start and end the day)
• Caffeine‑free herbal teas: ginger, chamomile, peppermint
• Sparkling sodas with alternative sweeteners only occasionally (once a week max)

The ultimate CFS shopping list (practical items to buy)...

Below is the shopping list I used and recommend. These choices let you enjoy many of the foods you love while staying within a healing framework.

Protein

• Grass‑fed beef, bison, lamb
• Wild‑caught salmon, sardines, cod (2–3x/week)
• Pastured chicken and eggs
• Beef jerky (sugar‑free)
• Bone broth & collagen powder
• Hemp protein, chickpeas (if tolerated)

Fats & dairy alternatives

• Olive, coconut, avocado oils
• Ghee, avocado, almond butter
• Nuts & seeds: almonds, pecans, macadamia, pistachio, chia, flax, hemp, pumpkin
• Coconut yogurt (unsweetened), cashew yogurt, almond yogurt, goat/sheep yogurt and cheeses if tolerated

Veggies, carbs & fruits

• Leafy greens (variety of lettuces)
• Cruciferous veg (if tolerated), squash, zucchini
• Sweet potatoes, yams, carrots (start slowly)
• Sea vegetables: seaweed, chlorella, spirulina
• Low sugar fruits: berries, citrus, dates, figs, coconut

Fermented & kitchen staples

• Sauerkraut, kimchi, pickles (unsweetened)
• Bone broth
• Spices: turmeric, ginger, garlic, cinnamon, cumin, basil, cilantro
• Condiments: coconut aminos, Primal Kitchen sauces, stevia
• Flours: almond flour, tapioca, coconut flour, buckwheat (for baking & pizza)

Prepared‑food substitutes (to make life easier)

• Base Culture or Julian Bakery style paleo breads
• Buckwheat or sorghum pasta, shirataki or soba if tolerated
• Ciete chips, Mikey’s grain‑free chips
• Love Bird cereal and other low‑sugar granolas (treats)
• Birch Benders paleo pancake mix or homemade banana‑egg pancakes
• Dark chocolate sweetened with stevia

Practical notes on personalization...

Everyone’s body is different. I recommend testing foods slowly and paying attention to how you feel. For example, buckwheat may be fine in small amounts but problematic in large batches. I couldn’t tolerate sweet potatoes early in recovery—now I can eat them every day. Be patient and let your tolerance improve as you heal.

What not to buy...

• Processed snacks, fast food
• Most conventional dairy & legumes if you suspect sensitivity
• Sugary drinks and sodas
• Artificial sweeteners and industrial seed oils

Recap and next steps...

Now you know: the Chronic Fatigue Syndrome Diet: What to Eat for CFS Recovery...

You know why you must optimize your nutrition for healing, the worst foods for recovery, & the best foods for recovery.

Imagine if you actually applied this and started eating like this everyday to speed up your chronic fatigue recovery...

Just imagine: waking up with energy again, feeling calm and confident in your recovery, and getting your life back—work, family, fun, & purpose.

That’s what following this chronic fatigue syndrome diet can lead to.

Your action step: Start eating the best foods for recovery like I shared with you in this video.

To make things easy for you, I’ve created a free Chronic Fatigue Shopping List that you can download here

Now, if you want more help on overcoming chronic fatigue naturally, regain your health and achieve total wellness, then I invite you to join my free weekly newsletter or apply to work with me 1-1 and I’ll help you dial in your recovery nutrition today.

Thanks for reading and I’ll see you in the next newsletter!

-Jeff Bangshow
Your CFS To Wellness™ Mentor

P.S. Whenever you’re ready, here are 3 ways I can help you:

1.Join The Jeff Bangshow Newsletter: Join and get free weekly insights to overcome chronic fatigue naturally, rebuild your health, and achieve total wellness.

2.Work With Me 1-1: Get 1-1 mentorship from me personally to overcome chronic fatigue naturally, regain your health and achieve total wellness.

3.Book Me To Speak: Want me on your podcast or at your next event? I speak about overcoming chronic fatigue naturally and achieving total wellness. Email me the details: [email protected].