What Is a Whole Foods Diet?

A whole food is close to its natural state with no added sugars, starches, flavorings, or other manufactured ingredients. Whole foods are not primarily produced in a factory; in this way, they are the opposite of processed foods.

Because whole foods are not manufactured, they are not manipulated to be addictive like many foods containing added sugar.1 Choosing mostly whole foods will result in a nutritious diet that is naturally higher in fiber, vitamins, and minerals.

A whole foods diet is not a specific eating plan that can be tied to a particular book or expert. It may also be referred to as “eating clean,” although that can imply a value judgment that a whole foods diet doesn’t necessarily have. The Whole30 diet may sound similar, but that is a temporary, highly restrictive elimination diet. Close comparisons to a whole foods diet are the flexitarian diet and TLC diet, which are healthy and balanced eating plans.

A whole foods diet is a way of life versus a temporary eating program. Because this lifestyle emphasizes healthy, real foods, those switching to a whole food diet from a standard American diet high in processed foods and saturated fats may lose weight and improve their overall health.

What Can You Eat on a Whole Foods Diet?

A whole foods diet is not a specific eating plan and can be interpreted in many ways. The idea is to favor whole foods like potatoes instead of potato chips, grilled chicken breast instead of chicken nuggets, and so on.

When purchasing food outside the produce department or butcher and seafood counters, you will read labels and look for artificial ingredients, preservatives, and additives. Those are foods to be avoided.

What You Need to Know

While the breadth of what you can eat on a whole foods diet is surprisingly large—meat, cheese, grains, fruit, vegetables, nuts, beans, and more—there are a few telltale markers of foods that don’t fit the bill.

For instance, many ready-to-eat foods like frozen meals, soda, baked goods, and candy may have artificial ingredients like dyes, preservatives, and flavorings. You’ll also want to steer clear of any foods containing added sugars. Anything including an ingredient from this list of hidden sugars is not a whole food (although honey is an exception).

A gray area in a whole foods diet is meat and poultry, which often contain antibiotics and hormones. Some people may choose organic animal products only or avoid them entirely, but it’s a personal preference. Similarly, some proponents of a whole foods diet would avoid canned beans, preferring to soak dry beans and prepare them at home.