Dante Carrillo
The Whole30 diet is a food elimination-style diet that lasts for 30 days. During this time, you restrict your diet to a set list of foods, completely avoiding anything on the eliminated foods list. The diet encourages you to eat real food with a very short ingredient list or no ingredients at all. The Whole30 diet calls for cutting out grains, dairy, sugar, sugar substitutes, legumes, and alcohol for 30 days to discover which of these groups causes irritation or inflammation in your body. So, are diet drinks considered Whole30? The answer is no. Diet sodas and sugary beverages are off-limits on the Whole30 diet, but you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners.
| Characteristics | Values |
|---|---|
| Diet | No sugar, artificial sweeteners, soy, alcohol or dairy |
| Duration | 30 days |
| Goal | Discover which food groups cause irritation or inflammation in the body |
| Approved drinks | Water, herbal teas, black coffee, infused water, coconut water, bone broth, almond milk, cashew milk, etc. |
| Non-compliant drinks | Sodas, sugary beverages, milk, wine, sweet tea, etc. |
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What You'll Learn
Diet drinks are not allowed on the Whole30 diet
The Whole30 diet calls for cutting out all grains, dairy, sugar, sugar substitutes, legumes, and alcohol for 30 days. This helps to discover which of these groups causes irritation or inflammation in your body. The diet encourages you to eat real" food, with a very short ingredient list or no ingredients at all. For example, a carrot.
When it comes to drinks, you should avoid added sugar, artificial sweeteners, and long ingredient lists. Water or infused water is usually the safest bet and is Whole30-approved. Tea is also compliant with the Whole30 diet, as long as it is unsweetened and made from natural ingredients. Herbal teas, black tea, green tea, and white tea are all allowed.
Although coconut water is Whole30-compliant, it is usually best avoided unless you can confirm that it is sugar-free. Many companies find sneaky ways to add sugars and/or sweeteners to their products. Fruit juice is Whole30-compliant when used in other recipes or to flavour other drinks, but you cannot drink a whole glass of pure apple juice. This is because the juice of fruit contains all the sugars of the fruit without the fibre and nutrients you'd get from eating the fruit whole.
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The Whole30 diet is a 30-day elimination diet
During the Whole30 diet, participants focus on eating "real" foods with short ingredient lists or no ingredients at all, such as fresh fruits, vegetables, and herbs. While there is no official drink list, the key is to avoid added sugars, artificial sweeteners, and long ingredient lists. Water is always a safe choice, and infused water can add variety. Tea, particularly herbal tea, is allowed as long as it is unsweetened and made from natural ingredients. Coffee is also permitted, and some compliant creamers are available.
Some other Whole30-approved drinks include coconut water, coconut milk, and fruit juice used in small amounts or for flavouring. Kombucha, a fermented tea with potential probiotic benefits, is another option. For those who prefer dairy-free alternatives, almond milk, cashew milk, and coconut milk are compliant. It is important to read labels carefully, as some brands may add sugar or other non-compliant ingredients.
The Whole30 diet can be challenging, but there are ways to make it more manageable. Meal prepping and stocking up on compliant ingredients can help. It is also beneficial to find flavourful drinks and meals to satisfy cravings. Support and inspiration can be found through Facebook groups and other online communities, where people share their Whole30 journeys and offer tips and encouragement.
The Whole30 diet is a restrictive plan, but it is intended to be a short-term reset for people seeking to improve their dietary habits and identify any food sensitivities. It is not meant to be a long-term solution, and participants can look forward to reintroducing some of their favourite foods after the 30 days.
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Natural, unsweetened drinks are allowed
Water is the most obvious drink of choice for the Whole30 diet, but infused water is also allowed and encouraged. Natural ingredients such as cucumber, mint, basil, orange slices, and strawberries can be added to water to make it more flavoursome.
Tea is also Whole30-approved, as long as it is unsweetened and made from natural ingredients. Black tea, green tea, white tea, and herbal teas are all allowed. Honey Vanilla Chamomile and Peppermint teas are compliant with the Whole30 diet, as they are sweetened with natural flavours and contain no actual honey or sugar.
Black coffee is also allowed, and some compliant milk alternatives can be added, such as unsweetened nut pods, coconut milk, or almond milk.
Other drinks that are allowed include kombucha, brewed chocolate (not to be confused with hot chocolate), bone broth, and coconut water, although it is advised that natural water is not replaced with coconut water. Fruit juice is also compliant when used in other recipes or to flavour other drinks, but it should not be drunk on its own due to the high sugar content.
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Coconut water is allowed, but it must be sugar-free
Coconut water is a refreshing drink that is allowed on the Whole30 diet. However, it must be sugar-free. This is because the Whole30 diet involves cutting out all grains, dairy, sugar, sugar substitutes, legumes, and alcohol for 30 days. The aim is to discover which of these food groups causes irritation or inflammation in the body.
Coconut water is a delicious alternative to sports drinks, as it is nature's electrolyte drink. It can keep you hydrated during the Whole30 diet and beyond. However, it is important to note that coconut water with added sugar, preservatives, colourants, and flavour enhancers should be avoided. Pure coconut water is challenging to find, so it is generally best to avoid coconut water unless you can confirm that it is sugar-free.
The Whole30 diet is a food elimination-style diet that lasts for 30 days. During this time, you restrict your diet to a set list of foods and completely avoid anything on the eliminated foods list. The key to finding Whole30-approved drinks is to look for those without added sugars, artificial sweeteners, or long ingredient lists. Water or infused water is usually the safest bet and is Whole30-approved. Tea, black coffee, herbal teas, and fruit juice used in recipes or to flavour other drinks are also allowed.
Some specific examples of Whole30-approved beverages include cucumber and mint infused water, basil mixed with orange slices and strawberries, and herbal teas such as honey vanilla chamomile, peppermint, and country peach passion. It is important to carefully check the ingredients of any drink to ensure it is compliant with the Whole30 diet.
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Fruit juice is allowed in small quantities
The Whole30 diet is a food elimination-style diet that lasts for 30 days. During this time, you restrict your diet to a set list of foods, completely avoiding anything on the eliminated foods list. The key to finding Whole30-approved drinks is to look at the ingredients. You should avoid added sugar, artificial sweeteners, and long ingredient lists. Water or infused water is usually the safest bet and is Whole30-approved.
Some fruit juices, especially those marketed as vegetable juice or green juice, can have a surprising amount of sugar. While this might be a good fit for an endurance athlete or someone planning for a long hike, drinking a large glass of juice may not work well for your blood sugar regulation. Drinking a smaller portion with a meal rich in protein and fat can help modulate that response. If you still notice blood sugar spikes with 100% fruit juice, it is recommended to switch to eating the whole fruit.
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Frequently asked questions
No, diet drinks are not considered Whole30-approved. Diet sodas and sugary beverages are off-limits on the Whole30 diet.
Whole30-approved drinks include water, herbal teas, black coffee, coconut water, and fruit juice (when used in recipes or to flavour other drinks). Tea is also allowed, as long as it does not contain any added sugar or artificial sweeteners.
Drinks that are not allowed on the Whole30 diet include milk, wine, sweet tea, and sodas, regardless of whether they are diet or not.
