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Whole30 Diet Tips: Food List and Where To Start



The Whole30 Diet is all about trading out the unhealthy foods you may be eating right now with more wholesome, but still very tasty alternatives. The goal of Whole30 is to change your relationship with food, and in just 30 days experience for yourself whether your old diet might have contributed to feelings of being unhealthy.

So what do you cut from your diet? If you already avoid processed foods, snack foods, soda and any products that have hard to pronounce ingredients, then starting the Whole30 diet will be easy. For anyone that is already feeling the pressure that they might have to give up their favorite foods, then hold on, because these are the items you’ll need to cut from your diet over the next 30 days, according to Whole3o:

  • Added sugar (real or artificial)
  • Maple syrup, agave, Nutrasweet, etc.
  • Grains, starches, bran, etc.
  • Legumes (beans, peanut butter, tofu, miso, peas, etc.)
  • Dairy
  • MSG or sulfites
  • Baked goods or treats (chips, pizza, pancakes of any kind, cereal, cake, etc.)
  • Gluten

You need to cut out most anything that has more than one ingredient. For example, a whole avocado you buy from the store is okay, but if there is a dip made with avocado and lists additional ingredients, then it may not be okay. Ideally, any food you eat will start as whole ingredients that you combine yourself so you do not accidentally eat something not approved by the Whole30 diet.

Whole30 Diet Exceptions

Maybe your pantry is starting to look a little bear and that is worrying. You can put that worry to bed because there are still a good many foods that you can still enjoy, including meats and eggs.

With your shopping list in hand, add some of these to your list:

  • Seafood
  • Beef, buffalo, lamb, venison, etc.
  • Eggs
  • Chicken, turkey, etc.
  • Pork
  • Bacon, sausage, deli meat, etc.
  • Vegetables (green beans, snap or snow peas are okay)
  • Fruits (avoid dried fruit)
  • Fruit juice (fruit naturally contains sugar, and some recipes require fruit juice)
  • Fats: ghee, clarified butter, coconut oil, extra-virgin olive oil
  • Vinegar (white, red wine, balsamic, apple cider and rice)
  • Salt (common in many products to prevent oxidation of ingredients)
  • Nuts and seeds (limited these when possible)

Hopefully, you are starting to see the bigger picture. If you look closely, you will see that the foods on the acceptable list put a focus on foods with a lot of nutrients. Basically, you are eating less but getting more from those foods to satisfy the body.

Whole30 Health Benefits

So what will Whole30 do for you? You will have to find out for yourself, but you might experience one or more of the below benefits!

Healthy-Looking Skin

Sugars can dry out the skin and influence hormone production that can contribute to reddening of the skin and acne. With many of the whole foods listed above, you will be consuming a range of nutrients that are believed to support the tone, texture and overall appearance of skin.

Energy Levels

By eliminating simple carbohydrates, sugars, and ingredients that contribute to fat storage on the body, instead, you will be eating foods that satisfy the body’s nutrient requirements and may help maintain normal energy levels. Additionally, Whole30 encourages the consumption of proteins that can support your preferred workout.

Healthy Sleep Cycle

What we eat and when we eat can affect our circadian clock, which is the internal system that tells the body when to sleep and wake. Some researchers believe that there is a “functional relationship between clock, sleep, and metabolism [that] will also have far-reaching implications for various chronic human diseases and aging.” Specifically, their research looks at modern dietary habits that include simple sugars and carbohydrates can have a “profound” effect on health, namely natural aging, reduced energy metabolism, sleep fragmentation, dampened circadian rhythms and hormone secretion.

Mood, Behavior and Cognition

The Departments of Neurosurgery and Physiological Science, University of California at Los Angeles School of Medicine, suggests that “influences of dietary factors on neuronal function and synaptic plasticity have revealed some of the vital mechanisms that are responsible for the action of diet on brain health and mental function.”

In their research, the University is examining how diets that include fish, high energy foods, and other dietary choices might minimize feelings of depression, improve thinking, and contribute to a host of other positive factors related to the brain.

Abdominal Comfort

Metabolism is any chemical process within an organism that contributes to its ability to function. In humans, metabolism begins during digestion when foods are broken down and the nutrients are absorbed and carried through the body. But as some research will point out, “there is growing recognition of the role of diet and other environmental factors in modulating the composition and metabolic activity of the human gut microbiota, which in turn can impact health.”

Their research specifically looks at how dietary changes can influence gut bacteria,  namely the effect of fatty acids, vitamins, and compounds that support gut bacteria may improve digestion and a healthy gastrointestinal tract.

Weight Management

As we already mentioned, one goal of the Whole30 diet is to eat more foods with high nutritional value. With these food choices, this diet plan may promote healthy weight management, including support for an exercise regimen that may help contribute to personal weight loss goals.

Fill Your Pantry With These Whole30 Approved Products

Ready to get started on a Whole30 diet plan? If so, you are going to need some items to go into your pantry. The good news is makes it easy because we stock a bunch of items that are just right to get started!


Plus, you won’t want to miss out on our selection of coconut oils, nuts and seeds, and teas that will help to round out your Whole30 dietary needs!

Have you tried the Whole30 diet before? Tell us about it in the comment below!

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