What Is the Whole30 Diet?

The Whole30 diet is a month-long elimination diet. The premise is that many common foods in Western diets—sugar, alcohol, grains, dairy, legumes, and certain food additives—can be harmful to your overall health, well-being, and energy levels.

Sports nutritionists Melissa Hartwig Urban and Dallas Hartwig created the Whole30 program in 2009, describing it in their New York Times bestseller, "It Starts With Food." In practice, it is not a diet, but a short-term nutritional reset that claims to eliminate several food groups that could adversely affect the body, allowing the body to heal and repair itself. 

U.S. News and World Report Best Diets ranks the Whole30 diet number 35 in Best Diets Overall and gives it an overall score of 2/5. Learn more about the Whole30 diet and how it works to decide whether this is the right eating plan for you.

What Can You Eat?

When following the Whole30 plan, you focus on eating whole, unprocessed foods including animal protein, vegetables, fruits, nuts, and healthy fats. At the same time, you avoid grains, legumes, dairy, added sugar, artificial sugar, alcohol, and certain additives.

The rules are simple, but strict:

• Eat moderate portions of meat (including some jerkys), seafood, and eggs; lots of vegetables; fruit; plenty of natural fats; and herbs, spices, and seasonings.
• Eat foods containing only a few, pronounceable ingredients, or no ingredients because they’re whole and unprocessed.
• Do not eat the foods to be avoided, even in small amounts, for 30 days.

After 30 days of following the Whole30 eating plan, the off-limits foods are slowly reintroduced one at a time to see if anything triggers a reaction. 

What You Need to Know

The program is based on research about how different nutrients can affect the body. Foods allowed on the plan must meet the diet's four so-called "Good Food" standards. On the Whole30 diet, the food you eat should:

1. Promote a healthy psychological response
2. Promote a healthy hormonal response
3. Support a healthy gut
4. Support immune functions and minimize inflammation

The Whole30 plan does not restrict the timing of meals. However, it recommends eating three meals a day and not snacking in between.

While the initial program lasts 30 days, reintroduction can take time. During this period, you add one food group back at a time, eating several servings of a variety of foods in the group over three days while remaining true to the rest of the Whole30 plan.

Food groups can be added in any order, however, some people choose to do legumes first, then non-gluten grains, followed by dairy, then gluten-containing grains. Upon reintroduction, be aware of symptoms such as gastric problems, rashes, body pain, or energy dips.

No Added Sugar (Real or Artificial)

This includes maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, NutraSweet, xylitol, and sugar alcohols. Small amounts of fruit juice used as a sweetener in recipes, however, are allowed, and whole fruits are not restricted.

No Alcohol

Do not drink alcoholic beverages or eat foods prepared with alcohol, even if it is cooked out.

No Grains 

This includes wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, amaranth, and buckwheat.

Avoid Most Legumes

This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, peanuts, peanut butter, soy, and soy products (including soy sauce, miso, tofu, tempeh, edamame, and soy lecithin).

No Dairy

This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt. The only exceptions are ghee and clarified butter, in which the milk proteins have been removed.

Avoid Certain Seed and Vegetable Oils

This includes canola (rapeseed), chia, corn, cottonseed, flax (linseed), grapeseed, hemp, palm kernel, peanut, rice bran, safflower, sesame, soybean, and sunflower.

No Carrageenan, MSG, or Sulfites

If these additives appear in any form on food labels, don't consume them.

Sample Shopping List

The Whole30 diet eliminates dairy, grains, legumes, sugar, artificial sweeteners, other additives, and alcohol for 30 days. The following shopping list offers suggestions for getting started on this plan. Note that this is not a definitive shopping list and you may find other foods that work better for you.

• Dark leafy greens (spinach, kale, Swiss chard, bok choy)
• Veggies (broccoli, cauliflower, Brussels sprouts, sweet potatoes, bell peppers, eggplant, carrots, cucumbers)
• Fruits (avocado, grapefruit, oranges, berries, bananas, apples)
• Lean animal protein sources (chicken breast, lean cuts of beef, pork tenderloin)
• Fresh or frozen fish (halibut, cod, salmon, snapper, sea bass, shrimp)
• Nuts (walnuts, almonds, cashews)
• Oils (olive oil, coconut oil)
• Organic non-dairy plant milk (carrageenan-free)
• Compliant seasonings (amino acids, malt vinegar, turmeric)
• Eggs

Sample Meal Plan

The Whole30 plan advises three meals a day with no snacks in between. The following three-day meal plan offers suggestions for following the diet. Note that this plan is not all-inclusive and there may be other meals that are more appropriate for your tastes, preferences, and budget.

Day 1

• Breakfast: 1 serving Mexican garden scramble (omit cheese) with 1/4 cup mixed berries
• Lunch: 1 serving salad with chicken, bacon, and apple (use sugar-free bacon; substitute olive oil for Italian dressing)
• Dinner: 3-ounce serving pistachio-crusted salmon with celery root potato mash (3/4 cup mash)

Day 2

• Breakfast: 1 serving omelette roulade (omit feta); 1/2 grapefruit
• Lunch: 3/4 cup avocado chicken salad (substitute cashew or almond yogurt for Greek yogurt) served over 3 ounces spring mix salad greens with olive oil
• Dinner: 1 serving grilled shrimp; 1 1/4 cup roasted rosemary potatoes; 3/4 cup roasted beet salad (omit feta)

Day 3

• Breakfast: 2 eggs scrambled or over-easy; 1/2 an avocado; 8-ounce fruit smoothie
• Lunch: 1 cup cooked zucchini noodles topped with broccoli sautéed with garlic and lemon zest
• Dinner: 3-ounce serving grilled chicken breast served over 1 cup wilted kale; 1 cup rainbow vegetable soup

Pros and Cons

The Whole30 Program isn't right for everyone, but those who have completed the program praise its effectiveness in improving energy, mental clarity, and overall wellness. Review the pros and cons before trying this eating plan.

Pros

Nutrient-Dense

The Whole30 plan is filled with healthy, nutritionally dense whole foods, including protein, vegetables, fruits, and healthy fats. Most people report feeling better physically, mentally, and emotionally on this healthy-eating plan.

May Reveal Food Sensitivities

As an elimination diet, it allows you to identify foods that may trigger allergies or sensitivities. This is a clinical, time-honored approach and can work for the purpose of identifying trigger foods in order to minimize symptoms.

Restricts Added Sugar and Processed Foods

Nutrition experts agree that removing added sugars and processed foods from our diet, like Whole30 recommends, is a good thing. Reducing added sugar intake decreases inflammation, reduces illness, and improves overall health.

No Restriction on Compliant Foods

While several foods are not allowed, there is no restriction on the amount of compliant foods you can eat, meaning no calories restrictions and you can eat to fullness. The plan also doesn't require fruits and vegetables to be organic or animal protein to be grass-fed or cage-free.

Cons

Very Restrictive

The Whole30 plan eliminates several foods that are commonly found in the standard American diet and in most processed and pre-prepared foods.

Meal Planning Required

When following the Whole30 diet plan, you need to carefully read food labels, avoid most restaurants and takeout, plan ahead, and prepare most meals from scratch. It can be time-consuming and many find this to be the most challenging part of the plan.

Difficult to Socialize

The strict diet and no alcohol policy can make socializing difficult. Dining in restaurants and at other people's homes can be challenging.

Plus, the program removes many foods that are physically addictive, like sugar and alcohol, and stopping cold turkey could result in physical withdrawal symptoms. It's recommended to slowly wean yourself off sugar and alcohol prior to starting the 30-day plan.

Strict and Regimented

No deviation is allowed for 30 days. Just one bite of an off-limit food can disrupt the healing cycle and require the clock to be reset back to day one, according to the diet's co-founders. Some people may find this approach off-putting and insensitive instead of motivational.

Is the Whole30 Diet a Healthy Choice for You?

Whole30 has some nutritional benefits, but it does not meet the recommended dietary guidelines of the U.S. Department of Agriculture (USDA) due to the elimination of dairy and grains.

Eating healthy is a lifestyle, not a diet. When you consume a wide variety of nutritious foods, it helps maintain mental and physical well-being and a healthy weight. The USDA recommends choosing the following nutrient-dense foods as part of a healthy, balanced diet:

• Vegetables and dark, leafy greens (kale, spinach, broccoli, Swiss chard, green beans) 
• Fruits (apples, berries, melon)
• Grains (quinoa, brown rice, oats)
• Lean meats (chicken breast, fish, turkey breast)
• Beans and legumes (all beans, lentils, peas)
• Nuts and seeds (walnuts, almonds, sunflower seeds)
• Dairy (reduced-fat milk, cheese, yogurt) 
• Oils (olive oil, avocado oil) 

The USDA indicates that the number of calories a person needs daily varies based on age, sex, and level of physical activity. If you're interested in determining your daily calorie guidelines to meet your goals, use this calculator tool.

Health Benefits

Doctors commonly prescribe elimination diets to patients with potential food allergies, digestive problems, rashes, or difficult-to-diagnose symptoms. The Whole30 eliminates potentially problematic food groups for a month, with foods slowly reintroduced one at a time.

Most people who follow a Whole30 diet discover some of these foods cause stomach upset, body aches, headaches, fatigue, rashes, or other uncomfortable symptoms upon reintroduction.

But the main health benefits of an elimination diet like Whole30 come from avoiding potentially unhealthy or problematic foods. The following is a summary of why certain foods may cause problems according to peer-reviewed studies and research.

Added Sugar and Artificial Sweeteners

Few people would argue that sugar and artificial sweeteners are good for you. Foods with lots of added sugar are addictive and full of empty calories.

Artificial sweeteners mimic sugar and are linked to various health conditions including cancer, bowel disease, migraines, autoimmune disorders, and more. Yet, studies investigating the link have yielded inconsistent results.

One review confirms that sugar is addictive due to natural opioids released by its consumption. Another found that artificial sweeteners contribute to metabolic syndrome and obesity by disrupting satiety signals, leading to increased calorie consumption.

Alcohol

Alcohol does not have any redeeming health benefits according to the Whole30 co-founders. It is a neurotoxin, is addictive, and provides empty calories.

Alcohol also inhibits decision-making, so it's harder to stick to your diet, and it interferes with hormones, glucose metabolism, and gut health. A 2015 study found that moderate alcohol consumption before a meal increases calorie consumption by 11%.

Seed Oils

Some industrial seed and vegetable oils are high in omega-6 fatty acids and are generally considered healthy. But one study reports that the ratio of omega-6 to omega-3 fatty acids has increased from 1:1 to 20:1, leading to obesity, brain-gut problems, and systemic inflammation.

Minimizing omega-6 intake and increasing omega-3 consumption (as recommended during the Whole30 diet) can help balance out the ratio and is "important for health and in the prevention and management of obesity," the study authors conclude.

Grains

Grains make up a large portion of the American diet. Their elimination, as recommended in Whole30, sparks controversy with nutrition and medical experts. However, this is a temporary elimination to reset the body and determine if certain grains affect your health.

According to some research, grains can be problematic for some people for a number of reasons. They are easy to overconsume, promote inflammation, and the proteins found in grains—both gluten and gluten-free—can be difficult to digest. Grains are also calorie-dense.

A 2013 study found that anti-nutrients in wheat and other cereal grains may contribute to chronic inflammation and autoimmune diseases. Its authors note that eating grains can increase intestinal permeability and initiate a pro-inflammatory immune response.

Eliminating grains and eating more whole plant material isn't necessarily harmful and may actually provide more nutrients for fewer calories. For example, replacing 1 cup of regular spaghetti with 1 cup of spaghetti squash saves 190 calories; boosts intake of vitamins A, C, and B6; and contains almost the same amount of fiber.

Legumes

Beans, peas, lentils, soy, and peanuts are often touted as healthy foods, but many people have problems digesting legumes. Legumes contain lectins and phytate, which may inhibit some of their nutrients from being absorbed during digestion.

In addition, soy contains phytoestrogens (plant-based estrogen), which can have a hormonal response in the body. Soy-based ingredients are prevalent in processed foods, often found on labels as soybean oil, soy protein isolates, and soy lecithin.

While Whole30 co-founders admit the scientific case against legumes may not be strong, they recommend abstaining from legumes for 30 days, then deciding for yourself whether to include them in your diet once you reintroduce them.

Dairy

Despite milk's reputation as nature's perfect food—it has protein, carbohydrates, fat, and many nutrients—dairy products do not agree with everyone.

Milk contains the sugar lactose, which many people lack an enzyme to digest. This results in gas and bloating. Milk also contains the proteins casein and whey, to which some people react poorly.

Milk and dairy products can also contain hormones that may disrupt the endocrine system and lead to weight gain. According to a 2015 review, certain hormones in dairy products may potentially provoke breast, prostate, and endometrial tumors.

As with other foods prohibited on the plan, personal reactions vary. Taking a 30-day break from dairy products gives the body a chance to clear all the dairy from your system so you can determine if you are sensitive to it upon reintroduction.

Carrageenan

Carrageenan is a seaweed extract used to thicken processed foods. It's often found in almond milk, yogurt, deli meat, and other unsuspecting places.

A 2018 review reports that carrageenan may be linked to inflammation and digestive problems. In addition, its use as a food additive is on the rise. The authors recommend additional research to determine if carrageenan may compromise health and well-being.

MSG

Monosodium glutamate (MSG) is a flavor enhancer used in processed foods. The Food and Drug Administration (FDA) states that it's safe and new research adds that swapping salt with MSG can help reduce sodium in your diet, which may improve overall health.

However, scientists have also studied MSG's effects due to reports of adverse reactions including headaches, rashes, hives, and nasal congestion. There have also been concerns about its link with other health conditions, including low-grade inflammation and obesity.

MSG study results have been mixed and methodology, such as testing quantities not typically consumed in the human diet, is often called into question. Authors of a large independent research review suggest that more high-quality studies are needed to fully understand the impact of MSG on human health.

MSG is hidden in foods under many names, including maltodextrin, modified food starch, hydrolyzed proteins, dried meat (i.e., dried beef), meat extract (i.e., pork extract), and poultry stock (i.e., chicken stock).

Added Sulfites

Sulfites are a byproduct of fermentation and occur naturally in many foods. They are also added to processed foods. People who are sensitive to sulfites can experience skin rashes, gastrointestinal problems, and cardio and pulmonary issues.

Health Risks

Though there are no common health risks associated with a Whole30 diet, restricting healthy food groups can lead to nutrient deficiencies. Restrictive diets are also not recommended for those who've had or are at risk of developing an eating disorder since they can create an unhealthy obsession with food.

A Word From Verywell

The Whole30 plan promotes healthy, nutrient-dense whole foods while temporarily eliminating foods that may cause health problems. It is not a weight-loss plan, but a nutritional reset that can help eliminate unhealthy eating habits—at least temporarily—and potentially leave you feeling better and more energized.

But the Whole30 diet is not right for everyone. The plan is very restrictive and can be difficult to follow. It requires a high degree of meal planning, which can be a struggle for some. In addition, experts say restrictive diets are unsustainable and can foster an unhealthy relationship with food.

If you choose to try Whole30, familiarize yourself with the rules before you begin. Read food labels to recognize off-limits items and slowly wean yourself off sugar and alcohol to make the transition easier. It's also helpful to test some Whole30-approved meals in advance or you may find yourself trying several new recipes in a row, which some people find overwhelming.

Remember, following a long-term or short-term diet may not be necessary for you and many diets out there simply don’t work, especially long-term. While we do not endorse fad diet trends or unsustainable weight loss methods, we present the facts so you can make an informed decision that works best for your nutritional needs, genetic blueprint, budget, and goals.

If your goal is weight loss, remember that losing weight isn’t necessarily the same as being your healthiest self, and there are many other ways to pursue health. Exercise, sleep, and other lifestyle factors also play a major role in your overall health. The best diet is always the one that is balanced and fits your lifestyle.