Whole30 Diet
A short, restrictive elimination program followed by food reintroduction.
What Is It?
Whole30 is a 30-day program that removes added sugar, alcohol, grains, legumes, soy, and dairy, then reintroduces these foods. It is not a diagnostic test for allergies or intolerances.
How It Works
Follow the program's exclusion rules for 30 days, then bring food groups back one at a time and notice any changes. Because it removes many nutritious foods, people with persistent symptoms should seek an appropriate clinical assessment rather than self-diagnosing.
Potential upsides
- Provides a structured period of meal planning
- Can prompt closer attention to food choices
- Reintroduction encourages observation of symptoms
+ Common foods
- •Meat, seafood, and eggs
- •Vegetables (all types)
- •Fruits (in moderation)
- •Natural fats (olive oil, coconut oil, ghee)
- •Nuts and seeds (except peanuts)
- •Herbs, spices, and seasonings
− Typically limited or excluded
- •Added sugar (all forms)
- •Alcohol
- •Grains
- •Legumes (including peanuts and soy)
- •Dairy
- •Carrageenan, MSG, or sulfites
- •Recreating baked goods with approved ingredients
Sample day
An illustration, not a personal meal plan.
EVIDENCE What the research says
There is little direct clinical evidence that Whole30 improves health outcomes or diagnoses food sensitivities. Its broad restrictions can be difficult to maintain. For suspected allergy, IBS, or another digestive condition, a clinician or dietitian can recommend a more targeted process.
Read the evidence