At its core, clean eating means choosing more minimally processed, plant-based foods and cutting back on highly processed items. Many people turn to clean eating to improve their health or lose weight. But since “clean eating” can be interpreted in many different ways, it’s easy to take it too far. Some approaches to clean eating restrict entire food groups and label them as “bad” or “dirty,” which can make the lifestyle hard to maintain—and even lead to an unhealthy obsession with eating “right.”
Clean Eating Basics
The goal of clean eating is to get as close to a food’s natural form as possible. That means more fruits, vegetables, healthy fats, lean proteins, and whole grains. Some clean eaters prefer organic, locally grown, and non-GMO foods.
Genetically modified organisms (GMOs) are foods made using genetic material from plants, animals, or microbes. While some people worry that GMOs may increase the risk of allergies or even cancer, the FDA says GMO foods are just as safe as non-GMO options. Research on their long-term effects is still ongoing.
Foods Often Limited or Avoided
Clean eating typically encourages reducing or eliminating:
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Fast food
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Preservatives
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Artificial flavors, colors, or sweeteners
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Added sugars
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High-calorie, low-nutrient foods
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Processed meats like bacon and sausage
More restrictive versions of clean eating may also cut out gluten, dairy, soy, or legumes.
Foods to Focus On
Clean eating emphasizes:
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Fresh fruits and vegetables
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Wild-caught seafood
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Grass-fed beef
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Free-range poultry and eggs
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Whole grains (like whole-wheat pasta, brown rice, quinoa)
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Beans and legumes
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Nuts and seeds
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Healthy fats (like olive oil, avocado, and fatty fish like salmon)
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Dairy (plain yogurt, unsweetened plant milk, regular milk, cheese)
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Minimally processed foods
Clean Eating Tips
Transitioning to a clean eating lifestyle doesn’t have to be overwhelming. Start small with these simple tips:
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Choose whole foods: Pick foods in their most natural form. Go for whole potatoes instead of chips, whole fruits instead of juice, and brown rice instead of instant rice.
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Cut back on added sugars: The American Heart Association recommends limiting added sugar to 25g per day for women and 36g for men. Choose naturally sweet options like fresh fruit, and swap sugary drinks for water.
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Read food labels: Look for products with short, simple ingredient lists. Watch for lower amounts of saturated fat, sodium, and added sugars.
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Reduce highly processed foods: Avoid packaged snacks like chips, cookies, processed meats, and sugary cereals.
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Take it step-by-step: Set a small weekly goal. Over time, build on it to make clean eating a lasting habit.
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Plan ahead: Meal prep for the week and keep healthy snacks on hand. This helps you avoid reaching for fast food or convenience meals when life gets busy.
Challenges to Clean Eating
Clean eating can be tricky at times. There’s a lot of conflicting information out there—some plans ban gluten and dairy, while others simply promote a balanced, whole-food approach.
Unless you have an allergy or intolerance, it’s best to include a variety of foods in your diet. Overly restrictive diets can feel limiting and hard to stick to in the long run.
Eating out can also be challenging, especially at fast food places. Try checking the menu ahead of time and choosing meals like grilled chicken or fish with veggies instead of heavy sauces or fries. Swap in a side salad or baked sweet potato where possible.
Other Considerations
Eating more natural foods and adding plant-based proteins like beans can have major health benefits. Research shows plant-based diets can improve overall quality of life—and help with weight loss, blood sugar control, and cholesterol management.
That said, cutting out entire food groups (like gluten, legumes, or dairy) can backfire if you don’t need to. Extreme restrictions may lead to nutrient deficiencies, lower quality of life, or even a condition called orthorexia—an unhealthy obsession with “clean” eating and fear of “bad” foods.
If you have a history of disordered eating, body image struggles, or OCD, you may be at higher risk. Working with a registered dietitian can help you create a balanced, nourishing eating plan that supports your health goals without unnecessary restrictions.
