Condiments Serve as a Special Accent to Most Meals, but are There any Condiments You Can Have on the Whole30 Program?
The Short Answer:
Most market-purchased condiments are not allowed on Whole30 due to the presence of artificial sweeteners. However, most yellow mustard, hot sauce and vinegar are allowed.
The Long Answer:
True foodies tend to scoff at my love of condiments. I find they add that extra special something to most meals. But when I took on the Whole30 program, I was forced to examine every condiment in my refrigerator to see what I could and could not have.
Unfortunately, most store-bought condiments contain high fructose corn syrup and are thus ineligible for Whole30. Ketchup, in particular, is one that you’ll have to give up. Even the low sugar and organic alternatives tend to contain some form of sweetener.
Mayonnaise and barbecue sauce from the store are also out. However, you can find a number of easy to make Whole30 recipes that make outstanding substitutes. There are forms of organic mayo you can buy that are Whole30 compliant, but it’s cheaper and more fulfilling to make it yourself.
Store-bought yellow mustard, hot sauce and vinegar are normally free of all sweeteners and are thus fair game on Whole30. Not all condiments are created equal though, so it’s important to continue checking your labels.
What is Whole30?
The Whole30 Program is a short-term body reset lasting 30 days, which refocuses individuals on whole foods and forces them to really think about what they are eating.
On Whole30, participants have:
- No added sugar or artificial sweeteners
- No legumes
- No dairy
- No grains
- No alcohol
The goal of Whole30 is not weight loss, (though substantial weight loss might still occur) so I am loathe to refer to it as a “diet.” Instead, Whole30 is a lifestyle shift that encourages healthy eating practices.
FAQs
Store-bought yellow mustard, hot sauce and vinegar are normally free of all sweeteners and are thus fair game on Whole30. Not all condiments are created equal though, so it's important to continue checking your labels.
Can you eat condiments on Whole30? ›
Vinegar (including apple cider vinegar and balsamic vinegar) Coconut aminos (an alternative to soy sauce) Mustard (watch out for added sugars) Whole30-approved condiments (like salsa, hot sauce, and compliant mayonnaise)
Can you have ketchup on Whole30? ›
Is ketchup approved on the Whole30 diet? Only if you eat one with no added sugar! Many store-bought ketchups have added sugars for sweetness. This homemade version skips sweeteners of all kinds to make sure it's compliant with the Whole30 diet.
Can you eat mustard on a Whole30 diet? ›
Many mustards are Whole30 compatible, but read your labels carefully. French's Yellow is compatible, but beware some Dijons, which often contain white wine. Look to our Whole30 Approved partners for spicy, yellow, and Dijon options that work perfectly for your Whole30 elimination.
Is Hellman's mayo Whole30 compliant? ›
No, Hellman's mayo is NOT Whole30 compliant! It contains soybean oil and sugars. Be sure to read your labels! Many mayo's that are advertised as being made with olive oil STILL contain soybean or canola oil!
Can I have co*ke Zero on Whole30? ›
Though diet sodas and sugary beverages are off-limits on the Whole30 diet, you can drink water, herbal teas, coffee, and any other liquids that don't contain any sugar or artificial sweeteners. Fruit juice, when 100% pure, is also acceptable on occasion.
What salad dressing is allowed on Whole30? ›
What salad dressings are Whole30 Approved? Tessemae's, Primal Kitchen, Whole30 Brand, The New Primal, Thrive Market, and Primal Kitchen all make Whole30 friendly salad dressings. Always double check the labels to make sure, but most of these brands will have the Whole30 logo on them if they are approved!
Can you have McDonald's fries on Whole30? ›
Potatoes of all varieties are in, but fries and chips are not. (This should not be a surprise. Fries and chips are about as Whole30 as Paleo Pop-Tarts.)
Why are potatoes OK on Whole30? ›
Potatoes of all varieties are real, nutrient-dense foods. (It's a myth that all white foods are nutritionally barren.) The original exclusion of white potatoes was pretty arbitrary on our end—which we fully admitted in the Whole30 program rules.
What pasta can you eat on Whole30? ›
No pasta recreations are allowed on the Whole30, per the Pancake Rule. However, single-ingredient veggie “noodles” such as spaghetti squash noodles or spiralized zucchini noodles are compatible and easy!
IS POPCORN WHOLE30? No — popcorn is made from a whole grain (dried corn AKA popcorn kernels), and grains are eliminated on the Whole30 diet.
Is peanut butter Whole30? ›
Though peanuts and peanut butter aren't allowed on the Whole30 program, other nuts and nut butters are. Cashew butter is loaded with nutrients like healthy fats, magnesium, manganese, and copper. Its smooth, sweet taste pairs well with apples ( 1 ).
Are pickles Whole30? ›
Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.
What coffee creamer can you have on Whole30? ›
Add a Whole30-compatible creamer.
One community favorite is nutpods, with unsweetened flavors ranging from French Vanilla to Toasted Marshmallow. Or try Bubs MCT Oil Powder, using an electric frother to combine—the longer you froth, the creamier it becomes.
What deli meat is allowed on Whole30? ›
Our Applegate Organics® Roast Beef, Applegate Naturals® Prosciutto, and the majority of our carrageenan-free poultry deli meats are Whole30 Approved®.
Can you have Greek yogurt on Whole30? ›
No dairy (milk – cow or goat, cheese, yogurt and ice cream)
Why is mayo not on Whole30? ›
Yes! And no. Mayonnaise the condiment is definitely allowed, but “standard” mayonnaise like Hellman's is not, since it almost always has sugar, canola oil, soybean oil, etc. This Whole30 mayo is absolutely compliant, but if you need to buy some in a pinch, check out Primal Kitchen Avocado Oil Mayo.
What additives are not allowed on Whole30? ›
What Can't You Eat?
- Added real or artificial sugars.
- Alcohol.
- Carrageenan—a type of plant-based sugar—or sulfites.
- Commercially-prepared chips or French fries.
- Dairy products, except for clarified butter or ghee.
- Foods recreated with allowed Whole30 ingredients (e.g., coconut milk ice cream)
- Grains.
Yes, both pickles and bananas are allowed on Whole30. Yet if they are a potential trigger food for you (for instance, the sweetness of bananas sets off a craving for other treats or makes you want to binge on the fruit), then you may consider including them on your “don't eat” list.
