Randy Chandler
The Whole30 program is a 30-day health reset that involves eating only the healthiest foods possible. It entails eating non-processed whole foods and cutting out grains, dairy, sugar, legumes, alcohol, and artificial sweeteners. The goal is to reduce inflammation, improve metabolism, balance hormones, improve gut health, and boost energy levels. Since dairy is prohibited on Whole30, feta cheese, a type of cheese made from sheep or goat's milk, is not allowed. However, some commercially produced non-dairy cheese options are compliant with the program, such as Kite Hill's plant-based cheese products. Nut cheeses and dips are also compliant but should be used with caution, especially for those with a strong craving for cheese.
| Characteristics | Values |
|---|---|
| Dairy products allowed in Whole30 | None (except ghee) |
| Whole30-approved cheese brands | Kite Hill |
| Whole30-compliant cheese | Nut cheeses and dips |
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What You'll Learn
Feta cheese is not Whole30-approved
Some people following the Whole30 programme choose to replace dairy cheese with commercially-produced non-dairy cheese. However, these are often packed with gross additives and are definitely not a healthy choice. A better option is Kite Hill, the exclusive Whole30 Approved® plant-based cheese partner. Kite Hill's products include ricotta, cream cheese, and dips, all of which are made from cashews and other plant-based ingredients. Nut cheeses and dips are also compliant with the Whole30 programme, but they should be used with caution, especially if you know you rely on cheese as a comfort or stress-relieving food.
Another option for replacing the feta cheese in a Whole30 diet is to use nutritional yeast. Nutritional yeast can add a "cheesy flavour" to most recipes, and it is packed with vitamins.
The Whole30 programme is based on the concept that by eating non-processed whole foods and ditching grains, dairy, and sugar, participants will reduce inflammation in their systems, clear up their skin, and revitalise their energy stores. The idea is to remove the stressors from the body and give it the nourishment and time to heal itself.
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Whole30 is a 30-day health reset
During the 30-day elimination phase, participants must avoid sugar, grains, legumes, dairy, alcohol, and processed food additives. This includes cheese, milk, yogurt, cream, butter, corn, rice, quinoa, wheat, soy, beans, peanuts, and added sugars. Instead, the diet focuses on consuming meat, vegetables, fruits, tree nuts and seeds, and healthy fats like olive oil and coconut oil. It is important to note that the diet is very restrictive and may be challenging to follow, especially in the first week or two.
After the initial 30 days, participants enter the reintroduction phase, which can last 10-15 days or longer. During this phase, previously eliminated foods are slowly reintroduced while monitoring for any reactions or changes in the body. This helps individuals identify food sensitivities and make informed decisions about their diet. The reintroduction phase is considered a crucial part of the learning experience of the Whole30 program.
The Whole30 program has gained popularity due to its potential health benefits. Some people have reported improved digestion, increased energy, better sleep, weight loss, and a healthier relationship with food. It is often used by registered dietitians to help patients manage cravings, identify trigger foods, and address various health concerns. However, it is important to note that the restrictive nature of the diet may make it difficult to meet daily nutrient recommendations and sustain the diet in the long term.
While feta cheese is not specifically mentioned in the Whole30 guidelines, it is considered a dairy product and therefore falls under the category of foods to be eliminated during the initial 30-day period. However, some recipes for Whole30 Greek salads suggest adding feta cheese as an optional ingredient. It is important to carefully review the Whole30 guidelines and seek guidance from a healthcare professional before starting any restrictive diet program.
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Dairy is not allowed on Whole30
Dairy is not allowed on the Whole30 diet. This includes cow, goat, and sheep's milk, yogurt, cheese, ice cream, and other products made from dairy. The only exception is ghee, a type of clarified butter.
The Whole30 diet is a month-long eating program that aims to help people lose weight, improve their relationship with food, and achieve better long-term health. The idea is to cut out foods that may be harmful to health for 30 days, and then slowly reintroduce them while monitoring their effects on the body. This is an elimination diet, so it has a strict set of rules. Dairy is considered to be one of the most commonly problematic food groups, and it is eliminated on Whole30 because it is believed to be inflammatory.
During the 30-day Whole30 diet, participants must eliminate all forms of dairy from their diet. This includes milk, cream, butter, yogurt, sour cream, kefir, and cheese. However, ghee is allowed, as it is a type of clarified butter that has had the milk solids removed. Ghee can be used as a substitute for butter in cooking and baking.
Participants in the Whole30 diet are encouraged to read labels carefully and be mindful of hidden dairy in processed foods. For example, many coffee cups, such as K-Cups, contain dairy or non-compatible milk substitutes. Similarly, prepackaged goods and condiments often contain added sugars or dairy products that are not allowed on the Whole30 diet. It is recommended that participants brew their own coffee at home or order black coffee or Americano from a coffee shop and add their own compatible creamer.
After completing the initial 30 days of the Whole30 program, participants can begin to reintroduce off-limits foods, including dairy, back into their diet. This is done slowly, one food group at a time, while paying attention to any potential symptoms or negative reactions. This process is intended to help individuals identify which foods cause negative symptoms such as bloating, skin breakouts, or achy joints. Once all food groups have been tested, participants can add the well-tolerated foods back into their regular diet.
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Nut cheese is compliant but should be used with caution
Nut cheese is compliant with Whole30, but it should be consumed with caution. While nut cheese can add flavour, variety, and creaminess to meals and snacks, it should be avoided if cheese is a comfort or stress-relieving food for you, or if it triggers cravings for other foods.
Whole30 is a 30-day elimination diet that helps you investigate how your body responds to certain foods. The goal is to first eliminate them and then slowly reinstate them after the 30 days are up. If you find something that helps you feel better in your body, that’s great!
During the 30 days, you can’t eat any cheese, cow's milk, yogurt, cream, sour cream, kefir, or butter. The only exception is ghee, which is a type of clarified butter that contains beneficial compounds like vitamin K2, conjugated linoleic acid (CLA), and omega 3s.
Instead of cheese, you can try nutritional yeast, which has a surprisingly cheese-like flavour. You can sprinkle it on a garden salad, over spaghetti squash and meatballs, or on chili. You can also try almond-based “ricotta” or “cream cheese,” cashew-based “queso” dips, and nut-based Alfredo sauces, as long as their ingredients are compatible. Kite Hill, for example, offers several Whole30-compatible cream cheese varieties and a delicious ricotta.
If you're craving something creamy to add to your Whole30 Greek salad, you can try a raw cashew-based, creamy, and compliant tzatziki dressing.
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Kite Hill is a Whole30-approved plant-based cheese
Feta cheese is not Whole30 approved, as the program does not allow for any dairy. This includes milk, cream, cheese, sour cream, kefir, and butter. The only exception to this rule is ghee, a type of clarified butter.
However, Kite Hill is a Whole30-approved plant-based cheese option. Kite Hill is the exclusive Whole30 Approved® Cream Cheese and Ricotta Partner. Their products are 100% dairy-free and made with real premium ingredients. Nut-based "cheese" products with compatible ingredients have always been allowed on Whole30, and the addition of Kite Hill as a partner elevates this endorsement.
The Whole30 program is a 30-day elimination diet that involves temporarily eliminating foods that often trigger food allergies, intolerances, and sensitivities. It is designed to help people break unhealthy attachments and emotional relationships with food. The program encourages the consumption of whole, nutrient-dense foods.
Kite Hill's products align with the Whole30 program's values by providing a cheese alternative that is dairy-free and made with premium ingredients. Their cream cheese and ricotta are made with ingredients such as water, cashews, tomatoes, nutritional yeast, onion, green bell peppers, distilled white vinegar, jalapenos, sea salt, flax seed, coconut milk powder, and garlic powder.
Kite Hill's products can be found at various retailers, including Whole Foods, Sprouts, Publix, and Target. They offer a store finder on their website to locate their products near you.
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Frequently asked questions
No, feta cheese is not Whole30 approved. Whole30 involves eating only non-processed whole foods and cutting out grains, dairy, sugar, legumes, artificial sweeteners, and alcohol.
Kite Hill is the exclusive Whole30 Approved plant-based cheese partner. Nut cheeses and dips are also compliant with the program but should be consumed with caution.
Ghee, a type of clarified butter, is allowed in the Whole30 diet.
Nutritional yeast can add a "cheesy flavor" to recipes and is packed with vitamins. Coconut cream is also a good dairy-free and Whole30-compliant option for cream-based sauces.
