Diets we support › Whole30
A 30-day reset that strips things back to whole foods, then adds them back one by one.
Thirty days sounds daunting right up until you start, and having every meal decided for you takes most of the hard part out of it. Whole30 is a 30-day elimination program. For one month you eat whole foods and cut out sugar, alcohol, grains, legumes, and dairy. Then you bring them back slowly to see how each one makes you feel. It's a structured reset, not a diet you're meant to keep forever.
Start your Whole30 plan →For 30 days you eat meat, seafood, eggs, vegetables, fruit, and healthy fats, and you cut the listed food groups completely. No exceptions, and no recreating treats out of approved ingredients. After the 30 days, you add foods back one at a time.
People who want a clear, time-boxed reset to break some habits and figure out which foods do and don't agree with them.
Whole30 isn't really a diet in the usual sense. It's a 30-day reset. For a month you pull out the foods most likely to be giving you trouble, sugar, alcohol, grains, dairy, and legumes, and eat whole, unprocessed food. Then, and this is the part that actually matters, you add those foods back one at a time and watch how your body reacts. The point isn't the 30 days. It's what you learn on the way back out, so you find out which foods really bother you and which were never a problem.
There isn't much formal research on Whole30 by name, but elimination and reintroduction is a useful tool, especially for tracking down what's behind ongoing digestive trouble. Most people also just feel better during the month, with steadier energy, better sleep, and calmer digestion, largely from dropping sugar, alcohol, and ultra-processed food for a while.
One thing worth knowing, because a lot of older Whole30 guides still say otherwise: as of 2024 the program no longer bans carrageenan, sulfites, or MSG. Those came off the list. What stays out is added sugar and sweeteners, alcohol, grains, legumes, and dairy, plus recreating baked goods and treats with compliant ingredients, since that last one works against the habit reset the month is for.
The most important thing is that Whole30 is meant to be temporary, and the reintroduction is the whole point. Staying in the strict phase for months on end isn't the goal, and skipping the add-back step throws away the most valuable part. It's also not a weight-loss program. Some people lose weight, but that's not what it's built for, and going straight back to old habits afterward can undo it fast.
One real caution. The all-or-nothing structure, where a single slip means starting the 30 days over, can be hard on your relationship with food. If you've struggled with disordered eating, that rigid framing can do more harm than good, so this is one to skip, or to only take on with a professional you trust.
Whole30 is strict on purpose, and it's short-term. You're not meant to eat this way forever. The whole point is what you learn during reintroduction. We can build your 30 days, and when you're ready to ease into something more flexible afterward, you can start a new plan for it. Your plan comes with a step-by-step guide through the 30 days and the reintroduction.
The full step-by-step guide through the 30 days and the reintroduction is on this site, open to anyone. Read it →
Answer a few quick questions and we'll build four weeks of Whole30 meals, with recipes customized to you and a smart grocery list.
Start your Whole30 plan →Not sure yet? Compare all the diets we support →
