“You can think of the Whole30 like pushing the reset button with your health, habits, and relationship with food,” Urban says. “For 30 days, you’ll eliminate the foods that scientific literature and our clinical experience have shown to be commonly problematic in one of four areas: cravings and habits, blood sugar regulation and hormones, digestion, and immune systemand inflammation.”
The Whole30 program is popular because it emphasizes eating whole foods. And if you’re living with chronic health issues, this program can help you understand how your body reacts to certain foods.
“Over the course of 30 days, you’ll see what improves when you remove potentially problematic foods,” explains Urban, noting that you could see improvements in energy, sleep, mood, focus, digestion, pain, and athletic performance. In addition, you might have decreased incidences of conditions like eczema,migraines,asthma, and allergies, proponents say.
You follow Whole30 similarly to a traditional elimination diet, where you eliminate foods that may be causing you unpleasant symptoms.
“At the end of the 30 days, you’ll carefully reintroduce those foods one at a time, like a scientificexperiment,and then compare yourexperience physically and psychologically.”
Some people refer to the Whole30 program as a diet, but it’s not a diet in the traditional sense. Rather, it’s a nutritional program. So it doesn’t involveexercise, portion control, or calorie or macronutrient (carbohydrates, protein, or fat) counting. Additionally, this program isn’t intended for weight loss, although you might drop a few pounds on the plan.
FAQs
While on the Whole30 program, you cut out a number of foods for 30 consecutive days, including sugar, dairy, alcohol, grains, most legumes and highly processed foods. Instead, you focus on eating primarily whole, unprocessed foods—think meats, fruits and vegetables.
What foods should I avoid on Whole30? ›
Foods that you'll need to avoid on the Whole30 diet include:
- Dairy.
- Grains.
- Junk foods.
- Sodas or other drinks with refined sugar in them.
- Foods with added sugars.
- Baked goods and dessert.
I encourage you to read the whole post (and the experience that prompted it), but I'll summarize it here: If you get one bite into a less healthy treat and realize it's not worth it, stop eating.
Can you eat bananas on Whole30? ›
What about bananas? Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.
What do doctors think about the Whole30 diet? ›
Since there is no clinical research on Whole30, it remains to be seen whether this diet will hold up in the long-term. Talk with your doctor before starting the Whole30 diet or any other diet — your doctor can recommend the best eating plan for you, based on your health needs.
Is peanut butter okay on Whole30? ›
Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).
Can you have oatmeal on Whole30? ›
Since yogurt, cereal, toast, and even oatmeal are off the table, breakfast tends to be the toughest meal on the program. A few of us here at Greatist HQ completed the Whole30, so we can attest to that. Eggs get old — fast.
Is coffee allowed on Whole30? ›
Here's their official stance on coffee: “Yes, you can have your coffee. You're welcome. You can drink it black, add unsweetened compatible nutpods, coconut milk, almond milk, or add cinnamon or vanilla beans to the brew.
What are the downsides of Whole30? ›
Some downsides include Whole30 side effects like digestive problems, worsened food cravings, and reduced nutrient intake. The diet restricts certain foods and food groups, which, if followed long-term, can result in nutrient deficiencies.
Can you eat cheese on Whole30? ›
Although traditional, dairy-derived cheese is a no-go during a Whole30, there's a world of dairy-free cheesy elements that's compatible.
The truth is, weight loss can be a natural byproduct of your Whole30, without tracking or purposefully restricting calories. You may lose weight naturally by eliminating alcohol, baked goods, soda, and other high-sugar foods.
Are potatoes allowed on Whole30? ›
Yes, you can eat potatoes of all colors under the new Whole30 guidelines, white varieties included. Mash 'em up, roast them, or throw them in the skillet to enjoy. Just don't eat them commercially deep-fried or in packaged chip form to stay Whole30-compliant.
Can I have bacon on Whole30? ›
You can also eat processed meats as long as they don't include any artificial preservatives or added sugars. So when your bacon craving strikes, stick to sugar-free uncured bacon. A hearty meat-based stew with some nutrient-rich avocado makes a great Whole30® meal.
What is the dark side of Whole30? ›
The Whole30 diet is cutting dairy, alcohol, legumes, added sugars, and processed foods for 30 days. Potential risks include constipation and an inability to keep off weight lost while following it. The diet may also be expensive to follow, as it can involve buying a lot of meat and fresh produce.
What is not allowed on Whole30? ›
Whole30 Rule #1: Eliminate alcohol, grains, dairy, and more!
For 30 days, say goodbye to grains, legumes (including soy and peanuts), dairy products, added sugars (including artificial sweeteners and natural sweeteners like honey or maple syrup), alcohol, and any processed foods or additives.
Can you have almond milk on Whole30? ›
You're welcome. You can drink it black; add unsweetened compatible nutpods, coconut milk, or almond milk; blend in Bub's MCT oil; or add cinnamon or vanilla beans to the brew. Remember, Whole30 guidelines exclude milk, cream, non-compatible milk substitutes, and any form of added sweeteners.
What is not allowed on the Whole30 diet? ›
Whole30 is a 30-day elimination diet with rules including the removal of alcohol, sugar, legumes, grains, dairy, and all processed foods. Followers of the diet have noted weight loss and increased energy, along with the identification of any problem foods.
Do you actually lose weight on Whole30? ›
The truth is, weight loss can be a natural byproduct of your Whole30, without tracking or purposefully restricting calories. You may lose weight naturally by eliminating alcohol, baked goods, soda, and other high-sugar foods.
Can I eat popcorn on the Whole30 diet? ›
You can not eat popcorn on a Whole30 diet, but that doesn't mean you satisfy your craving.
