Whole30 Compliance Checker

The Whole30 is a 30-day dietary reset created by Melissa Urban in 2009. It eliminates the most common inflammatory food groups — including grains, legumes, dairy, added sugar, and alcohol — to help you identify how specific foods affect your health, energy, digestion, and overall well-being. After 30 days you systematically reintroduce food groups to see how your body responds.

The program eliminates added sugar (real and artificial), alcohol, grains (wheat, rice, corn, oats, etc.), legumes (beans, lentils, peanuts, soy), dairy, carrageenan, MSG, and sulfites. Recreating baked goods or junk food with compliant ingredients — known as SWYPO — is also discouraged, even if every single ingredient passes the rules.

Type or paste your meal description or ingredient list into the text box and the checker scans each item against a built-in database of Whole30 rules. Every ingredient is categorized as compliant, non-compliant, or a gray-area caution item, and a compliance score is calculated. Non-compliant and caution items include a reason and a suggested swap.

Yes — whole fruit is permitted on the Original Whole30. However, the program encourages you to eat fruit in moderation alongside protein and fat rather than using it to satisfy sugar cravings. Fruit juice used as a sweetener in packaged products is considered an added sugar and is not compliant.

Condiments are one of the trickiest areas of Whole30. Many store-bought sauces, dressings, and marinades contain added sugar, soy, or other off-limits ingredients. Always read labels carefully. Compliant options include coconut aminos (instead of soy sauce), homemade mayo made with compliant oils, and hot sauces that contain only peppers, vinegar, and salt.

The elimination phase is exactly 30 days — not 28, not 29. If you accidentally consume a non-compliant ingredient, the official rules ask you to restart from Day 1, because the full 30-day reset is required for the program to work as intended. After the 30 days you enter a structured reintroduction phase.

The Plant-Based Whole30 is a version of the program designed for vegans and vegetarians. It follows the same core elimination rules but allows certain legumes (as the primary protein source) and some other modifications that the Original Whole30 does not permit. Select 'Plant-Based Whole30' in the checker to apply the appropriate rules.

No — all added sweeteners, including natural ones like stevia, monk fruit, honey, maple syrup, and coconut sugar, are excluded from the Original Whole30. The goal is to reset your relationship with sweetness entirely. Some Whole30 Approved products do contain monk fruit in very small amounts as a flavor enhancer; always check the label and the official program guidance.