Whole30 FAQ
Frequently Asked Questions

The Whole30 is a 30-day elimination program established in 2009 by co-founder Melissa Urban. The program combines the power of a carefully-structured elimination and reintroduction protocol with behavior change research, and has helped millions of people around the world improve their cravings, energy, sleep, digestion, inflammation, chronic pain, and other unwanted symptoms. The Whole30 is designed to help you identify the foods that may be having a negative impact on your cravings, metabolism and blood sugar regulation, digestion, and immune system. Armed with this knowledge, you can then create a sustainable, personalized diet based on your unique body, so you can feel and live your best. The Whole30 offers two different tracks: the Original Whole30 and the Plant-Based Whole30.

Both programs offer a 30-day elimination and structured reintroduction period, with the goal of identifying food sensitivities, creating new habits, and restoring a healthy relationship with food. The Original and Plant-Based Whole30 programs differ only in their protein and fat sources, and in the length of time the programs have been available. 

The Original Whole30 includes high-quality animal protein and encourages the use of some animal fats while eliminating legumes, including peanuts and soy. Click here to read the Original Whole30 Program Rules.

The Plant-Based Whole30 does not include any animal protein and fats. It uses beans, lentils, peas, soy, compatible protein powders, nuts, and seeds to ensure adequate protein; and includes only plant-based fat sources. Click here to read the Plant-Based Whole30 Program Rules.

If you are comfortable eating two animal protein sources (like eggs and salmon, or all varieties of fish and shellfish), we’d encourage you to complete the Original Whole30, utilizing compatible plant-based protein sources (like a pea-based vegan “chorizo” or protein powder) to ensure adequate protein intake. The Original program will afford you the greatest learning opportunity, and the ability to test out a wider variety of plant-based protein sources (including legumes, lentils, soy, and peanuts) to determine how well they work for you. Feel free to consume only plant-based fats during your Original Whole30, as there are plenty to choose from.

If you don’t eat any animal products and are not open to doing so, or if you’ve done the Original Whole30 and are curious about how a plant-based diet might work for you by comparison, then the Plant-Based Whole30 would provide the best fit.

Nope! Each program was carefully designed to function as a stand-alone, discrete elimination and reintroduction protocol, with carefully selected parameters that have proven incredibly effective for the vast majority of people who complete the program. Once you choose a program, please complete it exactly as written, unless your healthcare provider directs you otherwise. Read the Original Whole30 Program Rules, and the Plant-Based Whole30 Program Rules.

In 2018, Catherine Moring, PhD, RDN, BC-ADM, CDCES, who is Executive Director of the James C. Kennedy Wellness Center in Mississippi, conducted a pilot study with 45 Original Whole30 participants and shared her results with us. Dr. Moring and her team provided education about the side effects of chronic inflammation, the benefits of an elimination diet, and the Whole30 Rules and Recommendations. They also supported participants by teaching them how to prepare and enjoy minimally-processed, whole foods without focusing on calorie counting or food restriction.

Dr. Moring’s team collected bloodwork and biometrics from the 45 study participants before and after completing the Original Whole30. Although the results of this cohort study have not yet been peer reviewed or published, Dr. Moring shared this overview of the outcomes with us.

• The average decrease in overall cholesterol was 13.37.
• The average reduction in triglycerides was 24.57.
• The average reduction in LDL (“bad”) cholesterol was 6.33.
• The majority of participants (70%) experienced lower blood sugar.
• Participants reduced their average blood-glucose level by 2.34 mg/dL, from slightly impaired to within normal limits.
• An estimated ⅔ of patients had lower blood pressure after Whole30.
• The average participant BMI decreased by 2.36 points, along with an average waist circumference reduction of 3.01 inches and an average weight loss of 12.11 pounds.
• Dr. Moring reported that several participants in the study were able to reverse pre-diabetes. Several others with diabetes were able to reach blood-glucose targets. One participant was able to stop taking insulin by the end of their Whole30.

Other non-scale victories reported by Whole30 participants in Dr. Moring’s cohort study included improved digestion, clear skin, better sleep, fewer medications needed, more energy, less anxiety and depression, reduced pain, improved focus, better moods, and increased self-confidence.  Along that same line, our internal data (unpublished) also showed that in 2022, a small focus group of Whole30 participants experienced a 13.4% increase in positive body perception on the clinically validated Body Appreciation Scale.

Please follow all of your healthcare provider’s recommendations, including any requested modifications or adjustments of the program. Your doctor’s orders always supersede Whole30 program rules. Work closely with your provider before, during, and after your Whole30 to ensure you are implementing the program in the way that is best for your context, health history, and goals.

We’d really rather you not, but that’s not an official program rule. In our experience, tracking is most often associated with weight loss efforts. The very act of logging and counting calories, points, or macros can immediately put your brain into “eat less” mode, or create stress around the number. This can take your Whole30 into unhealthy territory, where you’re further restricting foods, macros, or calories unnecessarily. Don’t let a calorie-counting app mess with your head; your body knows how much you need to eat better than any calculator on the internet. Let the Whole30 reconnect you with your body, and let those signals (hunger, fullness, cravings, mood, energy, and athletic performance) guide your portions. Read this Dear Melissa article for more.

The Whole30 wasn’t designed for weight loss. The program can bring a huge number of Non-Scale Victories (NSVs): improvements in energy, sleep, cravings, mood, digestion, chronic pain and fatigue, joint pain and swelling, acne, allergies, asthma, anxiety, migraines, and any number of symptoms. Those benefits will spill over into every area of your life—but they aren’t reflected on the scale! If you remain fixated on your body weight, you might not notice the other benefits you’re experiencing on the program. During your Whole30, give yourself a well-deserved break from the scale. Stop allowing the number to dictate your self-confidence and worth, and open yourself up to the magic that can happen when you change the food you put on your plate. If it’s really important to you, you can weigh yourself after your program is over—but before you do, please read this.

In a word, no. The Whole30 is not recommended for those with a history of disordered eating, diagnosed or otherwise. In this context, any form of restriction can be triggering. In fact, any program which restricts foods, food groups, calories, or meals can create a dysfunctional relationship with food, eating, and your body.

The Whole30 has worked incredibly well for millions of people. For some, however, the very same protocol has created or resurrect disordered eating thoughts, patterns, and habits. Yes, I said created; the program’s strict nature and the elimination of many food groups at once can lead to disordered eating behaviors, even if none were present prior. I share this to raise awareness that food restriction of any nature does pose that risk.

If you have a history of disordered eating, there are other programs (like intuitive eating, the “plate by plate” approach, or a specific plan designed by a registered dietitian) that may be a better fit. If you still think the Whole30 could be helpful, please speak with your therapist, counselor, or qualified healthcare provider first. If they approve, work closely with them throughout your program so they can monitor your physical and mental health, and follow all of their recommendations. If you have concerns about your mental or physical health at any point during the program, immediately discontinue your Whole30 and speak with your therapist or provider.

Read this article with Harvard psychiatrist Dr. Emily Deans for more.

We discuss the specific research behind the elimination categories in our Science Behind Whole30 articles. It’s important to note that though these food groups are commonly problematic (to varying degrees, across a broad range of people), we aren’t eliminating them because they’re “bad.” There are no universally “good” or “bad” foods, and Whole30 does not assign morality to food. We eliminate these groups because they’re unknown—they can be problematic, and you won’t know exactly if or how they are problematic for you until you eliminate them, reintroduce them, and compare your experience. Read the Science Behind the Original Whole30, or the Science Behind the Plant-Based Whole30 articles.

In order to accurately determine how certain foods are impacting your body, you need to completely eliminate them for the prescribed period of time. Eating even small amounts of foods to which you are sensitive can disrupt the process and interrupt your healing. Complete elimination, on the other hand, can bring about improvements in any number of symptoms or negative health effects, and makes it easier to identify potentially problematic food(s) during reintroduction. 

Rushing through reintroduction can have the same negative consequences. Reintroducing food groups too quickly, or reintroducing too many at the same time, will make it hard (if not impossible) to accurately evaluate the impact of these foods. You won’t be able to identify which food flared your symptoms, tanked your energy, or disrupted your digestion.

To make the most of your Whole30 self-experiment, completely eliminate all of the recommended food groups for 30 straight days, then reintroduce carefully and systematically, one food group at a time, allowing 2-3 days between food groups. Read The Science Behind the Original Whole30 here, and The Science Behind the Plant-Based Whole30 articles.

Elimination diets are meant to be strictly followed—for good reason. Eating even small amounts of foods to which you are sensitive can disrupt the process and interrupt your healing. Complete elimination, on the other hand, can bring about improvements in any number of symptoms or negative health effects, and makes it easier to identify potentially problematic food(s) during reintroduction. Should you consume something from the elimination group during the first 30 days (accidentally or otherwise), we generally recommend starting your elimination over again from Day 1, to ensure you obtain as many benefits from the program as possible. However, you are responsible for your own Whole30. We’re going to give you our best recommendations based on science and our vast experience, but no one is going to come to your house to check up on you. To read more about this question, click here.

A food intolerance means someone has difficulty digesting or processing components (often a protein or sugar) within the food. An example of a common food intolerance is lactose intolerance; difficulty digesting the carbohydrate component of milk products. A food intolerance is usually caused by the lack of an enzyme needed to digest the food, but can also be caused by digestive diseases (like Irritable Bowel Syndrome).

With food sensitivities, an individual experiences an immune reaction after consuming specific foods, which can generate a multitude of symptoms (like joint pain, stomach pain, fatigue, rashes, and brain fog). With food sensitivities, the body’s response can happen after eating, but could also be delayed. This means you may not notice symptoms for up to three days after consuming the food. Food sensitivities have no standard medical definition and are sometimes referred to as food intolerance, IgG, or IgA response. Harvard Medical School says the gold standard for identifying food sensitivities is a structured elimination and reintroduction protocol.

With a food allergy, your body’s immune system reacts to a food or a substance in the food, identifying it as potentially harmful and creating antibodies to fight it off. This response is known as an IgE and/or histamine response. It’s often immediate (within two hours after eating the food) and can be life-threatening, like in the case of peanuts causing anaphylaxis. Individuals should work with their healthcare provider if they suspect or are currently navigating a food allergy.

You may have heard friends or family members talk about a “food sensitivity” test they did at home or with their provider. For some, this test can provide helpful direction towards customizing their elimination diet protocol. For others, it can do more harm than good. In fact, organizations including the American Academy of Allergy, Asthma and Immunology, and the Canadian Society of Allergy and Clinical Immunology have recommended against using IgG testing to diagnose food intolerances and sensitivities.

IgG-based food sensitivity tests have not been proven to identify food sensitivities, and often have false positives. Intestinal permeability or frequent exposures to a food can result in multiple foods being erroneously flagged as “culprits” (foods to which you’re sensitive). This can result in unnecessary and sometimes excessive restrictions. In addition, these tests can be expensive, and therefore aren’t accessible to all. By contrast, elimination protocols, like the Whole30, offer a free, clear, and effective way to assess which foods may be contributing to symptoms in your body. Read this article by Dr. Caroline Arreola for more.

Habit research says it can take anywhere from 18 to 254 (!) days to make a habit stick, depending largely on how emotionally tied you are to that habit. However, one study in 2021 found on average, a new habit takes 59 days to solidify. Creating new habits with food can be an emotional challenge, but asking someone to follow a strict elimination protocol for two months (or longer) isn’t reasonable or necessary for our purposes. In our decade-plus of clinical experience, we’ve found 30 days is the sweet spot. It’s long enough for you to see dramatic, life-changing results, but short enough to make the program feel attainable. (And when you factor in 10-14 days of reintroduction, you’re already three-quarters of the way to that 59-day benchmark!)

We don’t recommend it. The first week or two of the program can be difficult, emotionally and physiologically. It takes time for your body to learn to burn fat instead of sugar, your taste buds to adapt, your cravings to subside, and your digestion to smooth out. Improvements in pain, fatigue, and other symptoms can take even longer to materialize. By staying in the elimination phase for less than 30 days, you’d experience all of the difficult parts without experiencing much (if any) of the potential benefits. Plus, you made yourself a promise to complete the Whole30, not the Whole22 or Whole27. Keep that promise to yourself, trust the process (and the results of millions of people who have come before you), and firmly commit to completing all 30 days. Read more about the Whole30 Timeline here.

In some cases, this can be a good idea. Extending elimination to 45 or even 60 days might be helpful for those who have already seen marked improvements in their health condition, and believe extending elimination will bring further benefits. (This is especially true for those with autoimmune conditions or chronic pain or fatigue, which can be slower to respond to dietary interventions.) However, unless your healthcare provider recommends it, we suggest you limit elimination to no longer than 90 days. 

Note, if you just like the comfort the Whole30 rules provide or are anxious about the impact of reintroducing certain food groups (like grains or added sugar), those aren’t good reasons to extend your Whole30. Elimination programs like the Whole30 aren’t meant to be followed long-term. There may not be health benefits associated with you continuing to eliminate all of these food groups, and there can be negative mental health consequences from restricting food groups unnecessarily. The goal of the Whole30 is to help you create your own ideal, sustainable diet (your food freedom) and you won’t get there by continuing to follow our rules. Use the last week of your Whole30 elimination to prepare for reintroduction, and take one step closer to your own food freedom plan.

This phrase, often used when discussing the Pancake Rule, came from our first book, It Starts With Food, originally published in 2012. “Foods with no brakes” describes hyper-sweet/salty/fatty, calorically dense, nutrient-poor foods. These are foods that scientists have designed to make you overconsume, with all the pleasure and reward signals to keep you reaching in for more, but none of the satiety signals to tell you to stop. (Potato chips are a great example.)

That’s not really a question, but we know what you mean. The Pancake Rule eliminates baked goods, foods-with-no-brakes, and treats, even if they’re made with technically compatible ingredients. Remember, the program isn’t just about identifying food sensitivities. It’s about creating new healthy habits, and examining your emotional relationship with food. You may not turn to all of the foods that fall under the Pancake Rule, but we ask that you eliminate them anyway. Think about it this way—if you’re not that into pancakes, tortillas, or potato chips, it should be easy to avoid them for 30 days.

You can cook veggies at home any way you choose; air fry them, pan fry them, roast them, or grill them, in whatever shape you want (including rectangles). Your homemade sweet potato spears aren’t the same as those deep-fried, 19-ingredient fast food fries we call out in the Pancake Rule.

In general, if the food in question is just vegetables or protein, you’re in the clear when it comes to the Pancake Rule. That means your jicama taco shells, apple chips, zucchini noodles, or egg white wraps are A-OK. These aren’t recreations, they’re whole food substitutions for corn tortillas, potato chips, traditional pasta, and whole wheat wraps. The same goes for egg “muffins,” sweet potato “waffles,” or salmon “cakes.” The Pancake Rule isn’t about the shape of the food or what you call it. Meatloaf cupcakes with mashed potato “frosting” is a delicious, kid-friendly Original Whole30 dinner.

Yes. (Can we just say that?) Reintroduction is a necessary part of every elimination program. It’s where you learn the most about the way various foods impact you, and helps you identify food sensitivities or adverse reactions. Without reintroduction, you’ll miss half of the learning experience of the Whole30. (And that feels like a big bummer, considering how hard it is to give up the foods you love for 30 days.) Be patient, take your time with reintroduction, and use that knowledge to fuel your food freedom. We promise, it’ll be worth the extra few days. For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

Nope. We’ve arranged our reintroduction schedule in order of least likely to be problematic to most likely to be problematic, based on watching millions of people complete the program. However, you can reintroduce food groups in whatever order you choose. If you really miss oatmeal and rice, reintroduce non-gluten grains first. If you are desperate for that glass of wine, reintroduce alcohol first. Just make sure you only reintroduce one food group at a time, and return to the elimination diet for 2-3 days between each food group. For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

This is related to the below question. Most of the foods you’ll want to reintroduce likely come with at least some added sugar. But reintroducing high-sugar versions of grains or dairy can complicate your observations. Choosing lower-sugar options for these categories helps you evaluate more clearly the impact of each food group. If you figure out that plain yogurt with breakfast has no negative effects, then later in your food freedom you try a sugary yogurt with breakfast and your energy tanks, you’ll know exactly why. For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

As mentioned above, some quantity of added sugar usually comes attached to other reintroduction food groups. If you’re happy to reintroduce only low-sugar versions of grains and dairy, you can skip this optional step. Once you know how plain grains or dairy impact you, you’ll be able to compare that experience to how you feel when you eat your mom’s chocolate chip cookies in your food freedom. 

But what if the foods you want to reintroduce are higher in sugar? If you really miss blueberry muffins, brown sugar oatmeal, ice cream, or strawberry yogurt, you’re going to want to reintroduce those. But if your energy dips, your cravings return, or your skin breaks out, was it the grains (or dairy), the sugar, or both? If you plan on bringing back higher-sugar versions of these foods during grain and dairy days, this optional step can be helpful. These extra three days will help you evaluate how added sugar alone impacts your energy, mood, hunger, cravings, and other symptoms, so you’ll be able to compare by the time it’s blueberry muffin day. (You can also add this step if you simply want to evaluate the impact of sugar by itself.) For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

Nope! There is no pressure whatsoever to reintroduce a food you don’t like or have no desire to eat. If you don’t miss peanut butter, skip it! If you never liked cottage cheese, don’t bother. The point of reintroduction is to figure out whether the foods you’ve been missing work well for you. The specific foods you reintroduce in each group is entirely up to you. For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

You certainly can, if you already suspect one food in that reintroduction group doesn’t work well for you. The more carefully and systematically you approach reintroduction, the more you’ll gain awareness of an individual food’s effects. Just remember to take 2-3 days of Whole30 elimination in between each reintroduced food or food group. For more on Original Whole30 reintroduction, read this. For more on the Plant-Based Whole30 reintroduction, read this.

Yes! It’s called The Whole30 Day by Day, and it’s part Whole30 handbook, part guided journal. The book includes a day-by-day timeline for your Whole30, personal motivation, community inspiration, habit hacks, and meal tips. Each day also offers guidance for self-reflection, food journaling, and tracking your non-scale victories to keep your momentum going and help you plan for the days to come. You can also see a high-level preview of a typical Whole30 experience in our Whole30 Timeline.

Not in the least. No two people’s Whole30 experience is the same. You may find you breeze past some of these phases in our Whole30 Timeline while being stuck in others for longer than you anticipated—or you might skip certain phases altogether. It doesn’t mean you’re doing it wrong! However, if you feel uncomfortable with how your Whole30 is progressing, or if the improvements you hoped to see just aren’t appearing, please consult your healthcare provider or registered dietitian for more specialized guidance.

Yes! As we share on our Whole30 Timeline, it’s incredibly common to experience food dreams on the Whole30. People report dreams about eating chocolate, drinking wine, or ordering fast-food burgers. Sometimes they wake up feeling gleeful, and other times they wake up in a panic, thinking, “Did I just blow my Whole30?” It’s normal to have food on the brain, especially if the Whole30 is a dramatic dietary change. However, this should ease quickly, and by the middle of your program, making Whole30 meals and snacks should feel far less effortful. However, if at any point your Whole30 starts to feel like it’s taking your mental health to an unhealthy place, please discontinue the program and consult a therapist or healthcare provider.

How quickly digestion improves depends largely on how you were eating before your Whole30. If you were eating a Standard American Diet, Whole30 medical advisor Dr. Michael Ruscio says you should give it a full four weeks before evaluating—essentially, all the way through your 30-day elimination. If you’re coming from a Paleo-style or whole food-based approach, you should start to see improvements after two weeks. However, as we share on our Whole30 Timeline, many people notice digestive improvements right away, sometimes within the first day or two of starting the program. If your digestive symptoms are concerning at any point during your Whole30, please consult your healthcare provider.

If you’re towards the end of your program and still not seeing digestive improvements, there could be a number of factors at play. 

• Time: Your gut flora and digestive enzymes may need time to adapt to the veggies and protein you’re consuming more of during your Whole30.
• Fiber: You are likely eating far more fiber on your Whole30 (from vegetables and fruit, or on a Plant-Based Whole30, from legumes). A dramatic increase in fiber can lead to gas and bloating. 
• FODMAPs: An increase in fermentable carbohydrates from veggies and fruits (like onions, garlic, cauliflower, apples, or bananas) can promote the same symptoms. 
• Alternative flours: Even if you’re not baking with them, using large amounts of almond or cassava flour in frittatas, meatballs, or other meals can promote digestive distress. 
• Nuts or nut butters: This is another common culprit in digestive issues, especially if you’re consuming large quantities
• Fats (like coconut oil, ghee, or coconut milk): Yes, coconut milk is delicious in a smoothie and your coffee may taste delicious with ghee, but eating too much fat for your context can promote digestive upset and diarrhea.

Your success strategies (aside from patience) include eating more cooked veggies than raw (like soups or stews instead of big salads), consulting our low-FODMAP shopping list and avoiding the red items for a few days to see if it helps, and eating all fruit in smaller portions. On a Plant-Based Whole30, try eating more soy and fewer legumes, soaking and sprouting your legumes, and choosing fermented varieties of soy, like tempeh and miso.

You could also speak with your healthcare provider to see if a probiotic or digestive enzyme would be helpful. If at any point during your program, your digestive symptoms become concerning, please consult your doctor.

That’s not really a question, but we hear you. If you’ve been leaning hard on eggs, your favorite recipe, or the same Whole30 salad bowl from Chipotle for the last three weeks, it might be time to liven things up. Here are some ideas to spice things up no matter where you are on our Whole30 Timeline:

• Prepare your eggs differently (hard-boil, poach, scramble, or make a frittata)
• Make some new recipes
• Add a new dressing or sauce
• Shop for new vegetables, or prepare them a new way (roasting or air frying are our favorite)
• Build in variety with Whole30 Approved meals from Daily Harvest (Plant-Based Whole30) or a compatible Chipotle Lifestyle Bowl (Original Whole30)
• Swap Whole30 recipes with a friend or someone on Instagram

And remember, you can just as easily eat a burger, chicken salad, or chili for breakfast as you can for dinner. If it helps to think about it as “meal one” instead of breakfast, do that.

Whole30’s vision is to change lives everywhere, one Whole30 at a time. Though the Original Whole30 serves omnivores, we have always supported vegetarians and vegans in our community. Over the years, we’ve offered plant-based shopping lists, guidance for vegetarians and vegans in the 2012 book It Starts with Food and the 2015 #1 best-seller The Whole30, a Vegan Reset outlined in the 2016 book Food Freedom Forever, and a plethora of website resources.

In 2020, we began plans for a program that would more effectively support our vegetarian, vegan, and plant-based-curious community members. In November 2021, we conducted a survey of 1,461 Whole30’ers, and found that an astonishing 87% of omnivorous community members were interested in exploring a plant-based diet.

The Plant-Based Whole30 is the result of those conversations and community research, and the next generation of plant-based support for our community.

For those who are currently omnivorous and would like to test the Plant-Based Whole30, our team of healthcare experts highly recommend taking a few weeks to slowly introduce legumes and lentils for a few weeks prior to starting the reset. This allows your microbiome a chance to adapt to the specific carbohydrates and fiber in beans, and should alleviate at least some digestive distress during the program. You would also benefit from preparation and cooking techniques that make legumes and lentils easier to digest such as soaking, draining, and rinsing. Finally, eating most of your vegetables cooked (not raw) can also help ease your transition to a 100% plant-based diet.

It depends on what you mean by “work.” The Plant-Based Whole30 is a self-experiment designed to show you which plant-based food groups may or may not be right for you. If you have a poor experience during the elimination phase–with lethargy, digestive issues, skin issues, or other negative symptoms–it is likely that some plant-based foods (or a 100% plant-based diet) don’t work well for you. In that context, the program functioned exactly as intended, helping you identify food sensitivities and moving you closer to an individualized, sustainable diet that works best for you.

If that is the case, we encourage you to listen to your body. If your religious, cultural, or ethical convictions allow, consider expanding your plant-based options to include modest amounts of responsibly raised and sourced animal protein (such as bone broth, eggs, and fish). Or, seek the help of a qualified healthcare provider to determine whether any underlying health conditions (like SIBO) may have impacted your Plant-Based Whole30 experience, and create a customized dietary program that meets your specific needs.

Others who participate may discover that a 100% plant-based diet provides a positive benefit to their energy,  sleep, digestion, mood, and other health factors—or that a few plant-based foods aren’t well-tolerated, but many are. Their Plant-Based Whole30 experience would then allow them to fine-tune their vegetarian or vegan diet in a way that is even more health-promoting.

Nope! Our Plant-Based Whole30 program was carefully designed to function as a stand-alone, discrete elimination and reintroduction protocol, and should be completed exactly as written. Use beans, lentils, peas, and soy to ensure adequate protein intake. If needed, supplement with a compatible plant-based protein powder. Then, use reintroduction to effectively evaluate how the addition of eggs and/or dairy works for your diet and body.

The Plant-Based Whole30 includes legumes, soy,  peanuts, and lentils to ensure you consume a variety of essential amino acids and sufficient protein. We recommend aiming for a minimum of 15 grams of protein from one or more protein sources at each of your four meals, adding nuts and seeds (like chia and hemp) to boost the protein content. If you’re active, an athlete, or have more muscle mass, you should also consider including a compatible plant-based protein powder at least once a day to supplement your protein needs. See this handout to learn more about plant-based protein sources.

Absolutely, you can choose to reintroduce only specific animal proteins and/or dairy products on the Plant-Based Whole30. If the only animal proteins you’d consider eating are eggs, fish, and seafood, bring that back as one reintroduction group, eating eggs for breakfast, salmon for lunch, and shrimp for dinner. Then, return to your Plant-Based Whole30 elimination for 2-3 days. You can also choose to reintroduce any form of dairy, including high-protein options like greek yogurt or grass-fed whey protein, on its own reintroduction day, returning to the Plant-Based Whole30 elimination for 2-3 days following. For more on Plant-Based Whole30 reintroduction, read this.

 It’s important to supplement certain nutrients on plant-based diets, since these nutrients are not as bioavailable, or as easily found in plants. The Plant-Based Whole30 medical advisory team recommends working with your healthcare provider to include the following supplements during your Plant-Based Whole30:

• DHA & EPA from algae oil
• A multivitamin that includes B12, zinc, iodine, selenium, magnesium, D3, K2, and choline
• An iron supplement (if needed based on lab results)

Always follow your healthcare provider’s recommendations when it comes to supplementation, and consult with them before beginning any new dietary program.

First, there’s no such thing as “normal.” Every body is different. Everyone’s Whole30 is different. While there are some common experiences during the Whole30, the only person who can figure out whether or not they’re of concern for you is you and your doctor.

That having been said, you may experience headaches, lethargy, crankiness, brain fog, cravings, or other mild symptoms while on the Whole30, especially in the first week. These are particularly common if the Whole30 is a big dietary change.

However, these symptoms mostly appear for just few days, are easily manageable, and subside as your body adjusts to the foods you’re  eating during elimination. Outside of these general symptoms, if you experience nausea, vomiting, vertigo, fainting, rashes, congestion, sore throat, or fever, there is likely something else at play—and you should contact your healthcare provider.

See this article for more specifics.

How quickly digestion improves depends largely on how you were eating before your Whole30. If you were eating a Standard American Diet, Whole30 medical advisor Dr. Michael Ruscio says you should give it a full four weeks before evaluating—essentially, all the way through your 30-day elimination. If you’re coming from a Paleo-style or whole food-based approach, you should start to see improvements after two weeks. However, as we share on our Whole30 Timeline, many people notice digestive improvements right away, sometimes within the first day or two of starting the program. If your digestive symptoms are concerning at any point during your Whole30, please consult your healthcare provider.

If you’re towards the end of your program and still not seeing digestive improvements, there could be a number of factors at play. 

• Time: Your gut flora and digestive enzymes may need time to adapt to the veggies and protein you’re consuming more of during your Whole30.
• Fiber: You are likely eating far more fiber on your Whole30 (from vegetables and fruit, or on a Plant-Based Whole30, from legumes). A dramatic increase in fiber can lead to gas and bloating. 
• FODMAPs: An increase in fermentable carbohydrates from veggies and fruits (like onions, garlic, cauliflower, apples, or bananas) can promote the same symptoms. 
• Alternative flours: Even if you’re not baking with them, using large amounts of almond or cassava flour in frittatas, meatballs, or other meals can promote digestive distress. 
• Nuts or nut butters: This is another common culprit in digestive issues, especially if you’re consuming large quantities
• Fats (like coconut oil, ghee, or coconut milk): Yes, coconut milk is delicious in a smoothie and your coffee may taste delicious with ghee, but eating too much fat for your context can promote digestive upset and diarrhea.

Your success strategies (aside from patience) include eating more cooked veggies than raw (like soups or stews instead of big salads), consulting our low-FODMAP shopping list and avoiding the red items for a few days to see if it helps, and eating all fruit in smaller portions. On a Plant-Based Whole30, try eating more soy and fewer legumes, soaking and sprouting your legumes, and choosing fermented varieties of soy, like tempeh and miso.

You could also speak with your healthcare provider to see if a digestive enzyme or other supplements would be helpful, based on your lab work and examination. If at any point during your program, your digestive symptoms become concerning, please consult your doctor.