What’s more essential, here’s what you shouldn’t consume during your Whole30. All of these meals and beverages should be avoided in order to reestablish a healthy metabolism, minimize systemic inflammation, and learn more about how these foods affect your health, fitness, and quality of life.
- Consume no added sugar, whether natural or artificial. Maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, and other sugar substitutes are not allowed. Read the labels on your items since sugar is hidden in places you might not expect.
- Alcohol should not be consumed in any form, including when cooking. (It should also go without saying that no tobacco products of any kind are allowed.)
- Grain should not be consumed. Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and gluten-free pseudo-grains like quinoa are all examples of this. This encompasses all of the ways we include wheat, corn, and rice into our diets, such as bran, germ, starch, and so on. Read your labels once again.
- Consume no legumes. Beans of various varieties (black, red, pinto, navy, white, kidney, lima, fava, and so on), peas, chickpeas, lentils, and peanuts fall under this category. Also, no peanut butter. This includes all types of soy, such as soy sauce, miso, tofu, tempeh, and edamame, as well as any other soy we slip into our foods (like lecithin).
- Do not consume dairy products. With the exception of clarified butter or ghee, this includes cow, goat, or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (including Greek), and sour cream. (For more information, see the section below.)
- Carrageenan, MSG, and sulfites should not be consumed. If these components appear on the label of a processed food or beverage in any way, it’s off the table for the Whole30.
- Do not attempt to make baked goods, junk meals, or treats* from scratch “ingredients that have been “authorized” Continuing to eat your old, unhealthy meals created with Whole30 ingredients misses the point entirely, and will wreak havoc on your results faster than you can say “Paleo Pop-Tarts,” as they’re known. Remember, these are the same things that got you into trouble in the first placeand a pancake is still a pancake no matter what the components are.
What sweeteners can you use on Whole30?
All sweeteners, including maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, and stevia, must be avoided during the Whole30. Dieters, on the other hand, are allowed to use fruit juice as a sweetener.
Is Blue agave Whole30 approved?
Consume no added sugar, whether natural or artificial. Maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, Splenda, Equal, Nutrasweet, xylitol, and other sweeteners are not allowed. Read the labels on your items since sugar is hidden in places you might not expect.
Consume no alcohol in any form, including when cooking. (Ideally, there should be no tobacco products of any kind.)
Grain should not be consumed. Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat are all examples. This encompasses all of the ways we include wheat, corn, and rice into our diets, such as bran, germ, starch, and so on. Read your labels once more.
Consume no legumes. Beans of various varieties (black, red, pinto, navy, white, kidney, lima, fava, and so on), peas, chickpeas, lentils, and peanuts fall under this category.
Also, no peanut butter. This includes all types of soy, such as soy sauce, miso, tofu, tempeh, and edamame, as well as any other soy we slip into our foods (like lecithin).
Do not consume dairy products. This comprises milk, cream, cheese, kefir, yogurt, sour cream, ice cream, and frozen yogurt made from cow, goat, or sheep’s milk. (Ghee and clarified butter, which have the milk solids removed, are the sole exceptions.)
Baked goods, junk food, and treats containing “acceptable” ingredients should be avoided. Recreating or purchasing sweets, snacks, and “no-brakes” foods (even if the ingredients are technically compliant) misses the objective of the Whole30 and jeopardizes your life-changing benefits. These are the same items that got you sick in the first place, and a pancake is still a pancake, even if it’s prepared with coconut flour. Pancakes, waffles, bread, tortillas, biscuits, muffins, cupcakes, cookies, brownies, pizza crust, alternative flour pasta, cereal, and ice cream are just a few examples of meals that fit under this guideline. There will be no store-bought chips (potato, tortilla, plantain, etc.) or French fries. However, this list isn’t exclusive to these meals; you may discover that other foods aren’t mentally beneficial for your Whole30. If there are items that aren’t on this list but you feel aren’t helping you modify your behaviors or break those urges, use your best judgment. When in doubt, leave it out, is our motto. It’ll be over in 30 days.
For the next 30 days, don’t step on the scale or take any body measurements. The Whole30 is about so much more than weight loss, and focusing solely on body composition means you’ll miss out on all of the other life-changing and long-term advantages. During your Whole30, you should not weigh yourself, analyze your body fat, or take comparison measurements. (We do recommend that you weigh yourself before and after your program so that you can see one of the more tangible outcomes of your work.)
Why is honey not allowed on Whole30?
Sugar, whether natural or artificial, is forbidden. Honey, maple syrup, and all unprocessed sweeteners are included. Dessert is not permitted, even if it is cooked using compliant components. The goal of Whole30 is to reintroduce whole foods into your diet.
Can you cheat on Whole30?
Which brings us back to the original question: Do you have to start again if you eat something off-plan during your Whole30?
No lapses, no cheats, and no special events are explicitly stated in the Whole30 program requirements. If you don’t follow the program for 30 days in a row, you’ll have to start over from the beginning. That was simple, wasn’t it?
This is especially true for those of you who decide to do the Whole30 from the beginning “with a break for my friend’s birthday in the middle.” We see this all the time on social media, and it’s a little strange that you declare it and then tag us. You either follow the program or you don’t. There are no breaks in the Whole30. If you want to do the Whole30, start after the special event or figure out how to live without mojitos and cheese. We suggest the latter because we haven’t had a mojito or cheese in a long time and are still pleased and having a good time.
While this argument may hold water with you Upholders, there is a more compelling explanation “We said so,” they say.
This will pique the interest of the questioners: At its core, the Whole30 is an elimination diet that aims to uncover food sensitivities and intolerances. For a specified length of time, all elimination diets require you to eliminate all potentially problematic foods. Your body won’t know what life is like without these triggers if you don’t completely remove them, and you won’t be able to compare your experience when you reintroduce them.
You might believe that one drink or one slice of pizza won’t make a difference, but if you’re sensitive to these foods, a small amount is all it takes to sabotage your Whole30 “reset”to upset the gut, activate the immune system, and possibly exacerbate the symptoms of your illness. Keep in mind that the aim of removal is complete elimination.
Now, you might object, “But, but, but, but, but, but, “But if I were sensitive, I’d be able to detect it.” No way. You wouldn’t do it. Nobody is aware of their sensitivity until something causes them to become aware of it. We know Celiacs who went decades without realizing they had a problem because they ate bread. The Whole30 is designed to help you find food sensitivities, which are foods that have a detrimental impact on your body, brain, and quality of life in ways you’ve never linked to your diet. So you won’t be able to establish the link until you’ve completed the Whole30 according to the books (which entails strict adherence for the entire 30 days).
This is notably true of grains (particularly gluten), dairy products, soy, peanuts, artificial sweeteners, and alcohol… but it doesn’t stand up as well with naturally added sweets “getting on the scale, or “treats” created with officially Whole30 foods Continue reading… then go to #5.
Answer #3: Yes, because you pledged to yourself and others (Upholders) (Obligers)
Start anew not because WE want you to, but because you promised yourself you’d see this through, and we want you to keep your word. You’ve made the decision to alter your life and reset your health, habits, and relationship with food by doing the Whole30. So follow through on your promise.
Start afresh if you make an off-plan decision during the 30-day period, Upholders. You said you’d do it, therefore you did. Because it’s something you owe to yourself. Because you are deserving. Because the sense of self-efficacy that comes with conquering something as difficult as the Whole30 will seep over into every other aspect of your life, kicking off a never-ending chain reaction of good health and self-care. Start again because you expect more from yourself and you care enough about yourself to make it happen.
The Obligers, on the other hand… Whether you realized it or not, you made a promise to others. You signed up for external accountability when you declared it on social media, told your family you were doing the Whole30, or joined an online or work group undertaking the program. Because you stated that you wanted to be healthy for your family, you received criticism from your spouse. You asked your children for extra energy and patience after telling them you needed it. I’m counting on you for camaraderie and support from your internet community. From the Whole30 team, who monitors posts on a regular basis to ensure that participants are on course to meet their objectives.
Even if you’re the only one in your social circle who’s doing the Whole30, you’re doing it for the people that matter in your life, so you can be the best version of yourself for them. And you owe it to all of them to keep your word.
Oh, Rebels, we’re not going to advise you to start over because you’re going to do what you want to do anyhow. But we’ll say this: quitting halfway through the program is the easy way out, and when was the last time you flocked with the sheep? Remind yourself why you started the Whole30 in the first place: you value your health more than today’s fast-food, convenience-driven culture “You won’t let coffee-sugar-carbs control you at happy hour with a glass of sparkling water and lime in your hand, because you LIKE standing up for yourself with a glass of sparkling water and lime in your hand. Don’t start afresh just because we said so. Start afresh because the majority of people won’t, and you aren’t one of them.
Start over, don’t start over… the choice is always yours. We’ll give you our best advice based on research and our extensive expertise, but no one will come to your house to check on you, and no one will be watching your Whole30 Day by Day to make sure you’re checking the appropriate boxes. If you ask me on social media if you should start over because of a rule violation or for the reasons stated above, I will always say yes, because it is my goal to provide you with the best advice possible. However, this choice (together with the repercussions) is always yours and yours alone.
What’s not allowed on Whole30?
What foods aren’t allowed on the Whole30 diet? Grain, legumes, dairy, alcohol, added and artificial sugar, and foods containing common additives such as carrageenan, MSG, or sulfites will be avoided. You also can’t prepare sweets like pancakes, bread, muffins, brownies, pizza crust, or ice cream with Whole30-approved components.
Is hummus Whole30?
Legumes like chickpeas are forbidden on the Whole30 diet. Avocados, roasted cauliflower, and a few other healthy ingredients can still be used to make a great chickpea-free hummus.
Is guar gum Whole30?
Read the ingredient list before you inquire if Cholula hot sauce, French’s Yellow, or aTanka bar* are suitable. If all of the ingredients are in good condition, the cuisine will be as well. It’s off-limits for your Whole30 if it contains an off-plan element.
The amount of sugar on the nutrition label has no bearing on whether or not anything is Whole30 compliant. Because nutrition labels round to the next whole digit, just because something reads “0 grams” next to “sugar” doesn’t imply it’s sugar-free! In the ingredient list, look for any type of sugar (real or artificial). If it’s on the list, it’s off the table for your Whole30.
Carrageenan and sulfites are not allowed on the Whole30 diet. Other commonly used additives, such as xanthan gum and ascorbic acid, are permitted. Not all additions are harmful; ascorbic acid may sound frightening, but it’s only another name for vitamin C. For further information, see our Common Additive Cheat Sheet.
Almond Flour: Yes
Yes, almond flour, coconut flour, tapioca flour, cassava flour, and other non-grain-based flours can be used, however it depends on the situation. You may use it for breadcrumbs in meatballs, dredge a piece of chicken in it, or thicken a sauce or stew with it. It’s not allowed in Paleo baking, such as muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything similar; it’s also not allowed in pasta or gnocchi recreations. Those foods are strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.”
Almond Milk: Read Your Labels
Commercially made almond milk is more readily available than ever before, but the majority will still contain sugar, and a handful may even contain carrageenan, making it off-limits for your Whole30. If you can’t locate a matching brand, such as New Barn Unsweetened or JOI, you can make your ownjust make sure there’s no added sugar!
Arrowroot Powder or Tapioca Starch: Yes
These are excellent thickeners and are particularly useful in sauces and gravies. They are not, however, suitable for use in baked items, as is almond flour.
Bacon: Read your labels
While it’s getting simpler to get suitable bacon these days, it’s still a challenge in many regions of the country (and the world!). Applegate, ButcherBox, Naked Bacon, Pederson’s Natural Farms, and US Wellness Meats are a few Whole30 Approved partners that carry appropriate bacon. If you’re having problems, check with your local natural foods store, or (even better) ask a local farmer or butcher shop.
Bragg’s Amino Acids: No
Bragg’s Amino Acids are made from soy, therefore soy in any form is prohibited on the Whole30. Coconut Secret Coconut Aminos, Big Tree Farms Coconut Aminos, or Thrive Market Coconut Aminos are all terrific Whole30-friendly alternatives. It tastes exactly like soy sauce.
Buckwheat: No
Buckwheat belongs to a group of plants known as pseudo-cereals. These products are not botanically grains, but they do contain substances that have the potential to cause comparable issues, which is why we recommend avoiding them during your Whole30.
Cacao (100%): Yes
Cacao (or 100 percent cocoa) is delicious as a savory spice (try It Starts With Food’s Mocha Steak Rub), but you can also use it to flavor your coffee or tea. During your program, however, do not combine cacao with dates, figs, or other fruits to form chocolate-like confections. That is against the program’s spirit and purpose.
Canola Oil: Yes, reluctantly (because sometimes, you have to dine out)
While we don’t think vegetable oils are the most healthy choice, we don’t officially cut them out on the Whole30. You’d never be able to dine outside of your own home if we did, because most restaurants utilize them in their kitchens. We wanted to make the healthiest diet possible, but we also needed it to be manageable for individuals who travel for work or pleasure, or simply wish to eat out during the month.
Even if you’re not doing the Whole30, cut out vegetable oils from your diet at home. Avocado oil, extra-virgin olive oil, coconut oil, ghee, or animal fats like lard or duck fat can all be used in cooking.
Carob: Yes
Carob powder is prepared from the plant’s pod rather than the seed, despite the fact that carob is technically a legume. Because the seed contains all of the potentially problematic elements, it’s fine to eat sections of the plant other than the seed throughout your Whole30.
Chips: Not if they’re store-bought
While we acknowledge that potatoes are a true meal, we equally realize that eating them as fries or chips has transformed them from “production” to a tainted commercial “product.” Based on their contents, it’s simple to discover potato, tortilla, or plantain chips that are Whole30-friendly. It’s not easy, though, to eat those chips in a way that’s faithful to the Whole30’s philosophy. Deep-fried, salted, crispy chips are a true food-without-restraints for most of us, and they fall into that murky zone of less-healthy meals with technically compatible ingredients. As a result, no store-bought chips of any kind are allowed on the Whole30. This includes potato, plantain, tortilla, apple, or kale chips from the store (or from a restaurant). There were no pig rinds at all, even after cooking. However, you are welcome to roast your own greens, pan-fry your own plantains, and bake your own sweet potato spears.
Coconut aminos:Yes
This coconut nectar-based soy sauce alternative is brewed (and softly fermented) with sea salt and water to produce a savory “umami” flavor. All coconut aminos are allowed on the program as a result of this verdict.
Coconut flour: Yes
Yes, you can use coconut flour, almond flour, tapioca flour, and other non-grain flours in certain recipes, but it depends on the situation. You may use it for breadcrumbs in meatballs, dredge a piece of chicken in it, or thicken a sauce or stew with it. It’s not allowed in Paleo baking, such as muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything similar; it’s also not allowed in pasta or gnocchi recreations. Those foods are strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.”
Coconut water: Read your labels
Technically, most coconut waters are suitable because they only include natural sugars from the coconut. Some brands, however, include sugar in their ingredients, so read the labels carefully. You can’t eat anything with added sugar during your Whole30.
Coconut water can be thought of as a “light” fruit juice. Coconut water is an excellent alternative for rehydration if you participate in endurance sports, work in a profession that causes dehydration, or simply want a pleasant treat. Just remember not to substitute coconut water for plain old water in your regular routine.
Coconut milk yogurt: Read your labels
Although most coconut milk yogurt contains added sugar, there are several plain varieties that are Whole30-friendly and provide natural probiotics. Just don’t make a breakfast bowl out of it with dried fruit, shredded coconut, and chocolate nibs, ok?
Coffee: Yes
Yes, you are welcome to have your coffee. Thank you very much. You can drink it straight, or add unsweetened suitable nutpods, coconut milk, almond milk, cinnamon, or vanilla beans to it. However, keep in mind that Whole30 guidelines prohibit the consumption of milk, cream, non-compliant milk substitutes, and additional sweeteners such as date paste or stevia (more on that below).
Dates: Yes
On your Whole30, you can eat whatever fruit you like, including dates. They’re fantastic for adding a bit of sweetness to a sauce, or stuffing them with nuts and wrapping them in (suitable) bacon for a gourmet appetizer. Please, no date syrup that has been processed.
Tip: These tiny sugar bombs deliver a powerful punchthey’re as near to sweets as the Whole30 allows. We don’t advocate feeding these to your Sugar Dragon as a “reward.”
French Fries: Not if they’re commercially prepared or deep-fried
Ordering fries with your (non-bun, non-cheese) burger completely misses the Whole30’s aim. Fries exemplify the phrase “food without brakes.” Make your own potatoes at home by baking or roasting them in the oven instead of deep-frying them, or request them baked or mashed (no cheese, sour cream, or butter!) when dining out.
Fruit Juice: Yes
On the Whole30, fruit juice is the only allowable additional sweetener. (Somewhere, we had to draw the line.) Use it to season sauces, soups, and main courses.
While a glass of fruit juice is technically acceptable, we don’t encourage it, even if you juice it yourself. Juicing removes many of the nutrients from the fruit while leaving all of the sugar behind. We’d prefer that you simply eat the fruit.
Green Beans: Yes
The issue with legumes arises when the seed is consumed. Green beans, like snow peas and sugar snap peas, have a tiny, immature seed and a large, green pod. As a result, we’re unconcerned about the potential drawbacks.
Gum: No
All chewing gums contain additional sweeteners (including xylitol), which aren’t allowed under the Whole30 diet.
Chewing delivers a signal to your body that food is on the way. Your body will become rather confused in its responses if you spend a lot of time chewing but not eating. As a fresh-breath option, consider brushing your teeth more frequently or chewing on mint leaves or fennel seeds. More options can be found in our 9 Fresh-Breath Strategies.
Hummus: No
Garbanzo beans, a legume that is not Whole30 compliant, are used to make traditional hummus. There are, however, several delicious hummus-like dip recipes that use cauliflower, carrots, or even green peas as a foundation.
“Ice Cream: No
Even if it’s just frozen mashed bananas with coconut milk or a frozen concoction made with cashew milk… This, my friends, is ice cream. Unlike regular frozen fruit, this confection’s only objective is to imitate the flavor, texture, and reward sense of ice cream. This is strictly forbidden throughout your Whole30 due to our “Pancake Rule, formerly known as SWYPO.” Simply consume the banana.
Kombucha: Read your labels
Tip: Humm has a Whole30 Approved kombucha option that will be available in December 2020! If you don’t want to deal with the ambiguity of label reading, this is a perfect choice.
Larabars: Read your labels, and use with caution
During your Whole30, most (but not all) versions of Larabars or similar fruit-and-nut bars are permitted, so examine the labels. (Due to the peanuts, the Peanut Butter & Jelly bar is unavailable.)
Tip: Larabars can be used as an emergency snack or as fuel for endurance sports. Don’t use them to satisfy sugar cravings because they’re as close to candy as you can get on the Whole30 (with dates as a binder). The difference between a Snickers bar and a Larabar is lost on your brain!
Monk Fruit: No
Extract of monk fruit, “Sugar in the form of “juice” and “powder” is used as a stand-alone sweetener in food and beverages. It’s similar to stevia in that it’s only used to sweeten things that aren’t already sweet. (A glass of monk fruit juice isn’t actually drinkable!) And, unlike apples or other fruits, you won’t find whole monk fruit in your local Costco; it’s very impossible to find unless you travel to a place where it’s grown, and even then, it’s rarely eaten fresh because it ferments and goes rancid rapidly. As a result, monk fruit is classified as a sweetener rather than a real fruit “Fruit” is incompatible with your 30-day elimination in any form.
Mustard: Read your labels
Mustard is a good option, but make sure to check the labels carefully. The Yellow of the French is suitable, but watch out for Dijonit typically contains white wine, which means it’s off limits throughout your Whole30. In accordance with the Whole30 program regulations, go to our Whole30 Approved partners for spicy, yellow, and even Dijon alternatives.
Nut “Cheese: Read your labels
Based on almonds “As long as the components are compatible, ricotta” or “cream cheese,” cashew-based “queso” dips, and nut-based Alfredo sauces are allowed on the program. These can be used to add creaminess, taste, richness, and tang to burgers, salads, and vegetable noodle dishes “They’re fantastic for dipping raw vegetables as an appetizer or side dish. These cheese recreations aren’t usually over-consumed without the bagels, crackers, or tortilla chips, but like with Larabars or nut butters, exercise your best judgment hereif you’re going through a full tub of queso in one sitting, it might be time to reconsider your relationship with cheese (of any kind).
“Paleo or Grain-Free Bread: No
This relates to the “Pancake Rule,” originally known as SWYPO. Baked items, even those made with Whole30-friendly components, are off limits for the first 30 days. This goes for coconut-cassava tortillas as well as almond or coconut wraps. Simply refuse and instead wrap your meat in a lettuce leaf, portobello mushroom caps, or toasted nori sheets.
Pancakes: No
Because of a recipe that combines egg and banana to make a “pancake,” this has been a source of confusion and anxiety for our community since the beginning of the Whole30. Yes, those two ingredients are compatible, but they’re not Whole30-friendly when mixed and served as a pancake. If you’re curious as to why…
Pancakes, in any form, will not help you stick to the Whole30 program. To achieve your health goals, you must follow the program’s regulations as well as its spirit and aim. First and foremost, the Whole30 is intended to alter your relationship with food. And you can’t overlook the psychological impact of eating pancakes as part of your healthy eating, life-changing plan.
Eating eggs, bananas, and olive oil is not the same as making a pancake with those components. There have been studies that demonstrate how your brain sees food has an impact on satiation. This is most commonly associated with liquid food (smoothies or shakes, as mentioned in the back of It Starts With Food), but we’ve also seen it with entire foods, depending on how they’re combined. Pancakes elicit a very different emotional response than frying eggs and eating a banana. And it is this psychological response that the program is attempting to address.
Even if you don’t like pancakes, we’ve found that most individuals who complete our program do best without any of these comfort/trigger/reminiscent-of-the-SAD-items-you-used-to-eat foods. As a result, we exclude out Paleo recreations since we need to establish a single approach that applies to as many people as feasible. This, in our considerable expertise, ensures that everyone has the highest chance of achieving Whole30 success. And, of course, it’s absolutely up to you what you do when the 30 days are up.
Pasta: Not unless it’s 100% veggies
Noodles made from zucchini ( “Sweet potato noodles (also known as “zoodles”) are a fun way to consume your veggies. (In this instance, “The term “noodles” refers to the shape rather than the taste, texture, or flavor.) However, pasta recreations made with alternative flours (such as Trader Joe’s gnocchi) are explicitly designed to mimic the taste, texture, and flavor of real pastaa “no” under the “Pancake Rule, also known as SWYPO.” Read the labels; if the pasta contains any flour or starch (such chickpea, cassava, potato, or coconut), it’s not Whole30 compliant.
Can I have erythritol on Whole30?
- Wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, quinoa, and buckwheat are all examples of grains.
- Beans, peas, chickpeas, lentils, peanuts, and peanut butter are all legumes.
- Milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt are all dairy products.
- Maple syrup, honey, agave nectar, coconut sugar, date syrup, stevia, and monk fruit are examples of added sugars.
- No baked foods or desserts, even if the ingredients are Whole30 “approved,” such as banana pancakes or two-ingredient cookies.
Can you eat oatmeal on Whole30?
When it comes to the Whole30 diet, oatmeal is regrettably a no-no. If you’re missing a classic, substantial breakfast, try Little Bits Of’s recipe for sweet potat-“oats.” A food processor, a sweet potato, and a banana for sweetness are all you’ll need.