Whole30

Whole30 is a structured elimination diet lasting 30 days, designed to help participants identify potential food sensitivities and improve overall health. Created by Melissa Hartwig Urban and Dallas Hartwig, it focuses on eliminating foods claimed to be commonly problematic and then systematically reintroducing them to assess their effects.

The core principles of the Whole30 program involve abstaining from specific food groups for 30 consecutive days. These prohibited foods include:

• Added sugar (real or artificial, in any form)
• Alcohol (even for cooking)
• Grains (including wheat, rye, barley, oats, corn, rice, and pseudo-grains like quinoa, amaranth, and buckwheat)
• Legumes (including beans, peas, lentils, and peanuts. Green beans, sugar snap peas, and snow peas are allowed.)
• Dairy (including cow, goat, and sheep milk products)
• Processed foods with questionable ingredients (carrageenan, MSG, sulfites)
• Recreated baked goods, junk food, or treats with "approved" ingredients (e.g., pancakes made with almond flour, "paleo" cookies).

Allowed foods generally include:

• Meat (beef, pork, poultry, seafood)
• Vegetables
• Fruit
• Natural fats (oils, avocados, nuts and seeds in moderation)

Following the 30-day elimination period, participants are instructed to slowly reintroduce the eliminated food groups, one at a time, to observe their body's reaction and identify any potential sensitivities. The reintroduction phase is a crucial part of the program.

The program's aims include improving energy levels, sleep quality, digestive health, and reducing inflammation. It is important to note that Whole30 is not designed as a weight-loss program, although weight loss may occur as a side effect.

It is recommended that individuals consult with a healthcare professional or registered dietitian before starting the Whole30 program, especially those with pre-existing medical conditions or concerns.