What Does It Mean to Eat Clean?

The term “clean eating” frequently pops up in recipes, meal plans, and food recommendations, but it may not be clear what that means. Truth is, there isn’t a single definition, but it does follow several patterns.

“It often focuses on whole foods, the avoidance of refined and highly processed foods, drinking at least a couple of liters of water per day, and avoiding common food additives like artificial colors,” says Kitty Broihier, RD, the founder of the Eating Habits Lab, a mindfulness program for healthy eating based in Lisbon, Maine.

Clean eating is a social media trend where people focus on consuming foods in as close to their natural state as possible: Think steel-cut oats, not sugary breakfast cereal. This concept’s rise to prominence may feel recent, but it isn’t as new as you might think.

“Sometimes ‘clean’ is paired with claims of being allergen- and additive-free or free of ultra-processed ingredients,” adds S. Bryn Austin, ScD, a professor in the department of social and behavioral sciences at the Harvard T.H. Chan School of Public Health in Boston.

Clean Eating Food List

• Whole or minimally processed fruits and vegetables
• Minimally processed whole grains like quinoa, barley, rye, whole wheat, and oats
• Lean proteins like beans, legumes, poultry, soy, eggs, and seafood
• Healthy fat foods like olive oil, nuts, seeds, and avocados

• Food grown locally or sustainably, which you can find in farmer’s markets and community-supported agriculture (CSA) programs
• Food grown without synthetic pesticides, which are typically labeled as organic
• Food made without genetically modified organisms (GMOs)
• Home-cooked food, so you know exactly which ingredients were used

Foods to Limit or Avoid With Clean Eating

• High-sugar foods, such as soda, baked goods, and sweetened breakfast foods
• Highly processed foods, such as packaged snacks, processed meats, and many frozen meals
• High-sodium foods, such as cured meats like bacon, salty snacks, and canned soup
• Foods with artificial ingredients, preservatives, or added colors, such as candy, sports drinks, and flavored yogurt

More restrictive versions of clean eating may also eliminate foods such as the following, which contain essential nutrients and are part of a healthy diet:

• Dairy
• Foods that contain gluten, such as those made with wheat, barley, and rye
• Red meat or all animal products
• Foods with seed oils such as soybean, canola, and corn oil

Because the practice of eating clean can be shaped in many ways, its impacts can’t be consistently measured.

But there is scientific support for diets that encourage eating whole foods and minimizing ultra-processed ones. Dietary patterns like the Mediterranean diet or the DASH diet, which emphasize whole foods like fruits and vegetables, whole grains, low-fat dairy, lean proteins, legumes, and healthy fats, have been shown to have meaningful health benefits, says Lydon.

It May Help With Weight Loss

It May Help Lower Blood Pressure

It Could Reduce Inflammation

While no one is suggesting there’s a problem with eating fresh, healthy food, some experts do note some challenges with the concept — and marketing — of clean eating.

“The term clean eating is inherently problematic because it implies that the alternative way of eating is ‘dirty’ and attaches morality to food, labeling foods as ‘pure’ or ‘impure’ or ‘good’ or ‘bad,’” Lydon says.

“Orthorexia can quickly shape-shift to anorexia nervosa and a preoccupation with weight and body size,” Lydon says.

Ultimately, nutrition facts labels and ingredient lists — not claims of cleanliness — tell the full story of a food’s healthfulness.

Despite its challenges, some principles of clean eating are worth incorporating in a healthy diet. If you’re ready to give this eating style a try, lean into these simple strategies, according to experts.

Focus on Whole Foods

The clean-eating concept of eating more whole foods is nutritionally sound advice. “The emphasis on whole grains, fruits and vegetables, beans, nuts, seeds, eggs, lean proteins, and unsweetened dairy products in general is totally appropriate,” says Broihier.

Keeping your diet simple is the way to go. When meal planning, Broihier says to consider using a basic equation of a lean protein, a whole grain, a fruit or vegetable, and a source of fat.

Cook More at Home

It’s easier to keep track of what you’re eating when the food is prepared in your own kitchen, but that doesn’t mean you have to slave over a stove for every meal.

“You don’t have to feel like you’re going backward to a time when everything you ate had to be made from scratch at home, but in general, anytime you make food at home is [an opportunity] to pack in more nutrients,” says Broihier.

Try DIY Snacks

Cooking meals at home is a great starting point, and you can take it up a notch by making your own snacks, since those are the types of foods that often fall into the ultra-processed category.

“Make a tasty and healthy snack out of stuff you already have at home — think whole pieces of fruit or cut up veggies and a piece of cheese, a slice of homemade bread with nut butter, or even a small portion of leftovers from the night before,” Broihier suggests.

Work With a Registered Dietitian or MD

• Clean eating has no set definition, but it generally refers to consuming a diet of whole or minimally processed foods and those that contain few artificial ingredients, like fruits, vegetables, grains, lean proteins, and healthy fats.
• Eating a diet of mostly minimally processed foods is associated with multiple health benefits, including healthy weight, lower blood pressure, and less systemic inflammation.
• An overly rigid focus on a healthy diet may lead to a disordered relationship with food, ultimately causing physical or mental issues like anxiety, depression, or disordered eating.
• See a registered dietitian or other health professional if you need advice on healthy eating, and consider seeing a mental health professional if you notice your eating has become disordered.