Whole30 Diet vs Elemental Diet
Do you want to improve your health and well-being, but don't know which diet to follow? Two popular options are the Whole30 Diet and Elemental Diet. While both diets focus on improving gut health and overall wellness, they have some significant differences in approach and outcomes. In this article, we'll explore each diet's principles, benefits, drawbacks, and compare them side by side to help you make an informed decision about which one best suits your needs.
Understanding the Whole30 Diet
The Whole30 Diet is a popular 30-day elimination diet designed to reset your eating habits. The plan involves cutting out foods that are thought to cause inflammation, digestive problems, and other health issues. These include added sugars, alcohol, grains, dairy, legumes, and processed foods. Instead, you're encouraged to eat whole, nutrient-dense foods such as meat, fish, vegetables, fruits, and healthy fats.
According to the creators of the Whole30 Diet, this program aims to reduce inflammation, improve gut health, and promote sustainable weight loss. The diet's strict rules and short-term duration make it an attractive option for those who want to jump-start healthier eating habits.
Understanding the Elemental Diet
The Elemental Diet is a medical nutrition therapy that consists of amino acid-based formulas designed to provide complete nutrients while avoiding allergens, food intolerances, or irritants. This diet typically lasts two to three weeks, during which time you consume only liquid nutrition that is pre-digested and easily absorbed by the body.
The Elemental Diet is often recommended for people with gastrointestinal disorders such as Crohn's disease, ulcerative colitis, and irritable bowel syndrome. It aims to starve gut bacteria and provide essential nutrients to help intestinal cells heal and reduce inflammation. This approach may benefit people who have tried other diets without success, such as the low FODMAP diet or gluten-free diet.
How do these two diets compare?
While both the Whole30 Diet and Elemental Diet aim to improve gut health and overall wellness, they have some significant differences in approach. The Whole30 Diet focuses on eliminating potential irritants and inflammatory foods for 30 days, while the Elemental Diet aims to provide complete nutrition while allowing the gut to rest.
The Whole30 Diet is a short-term commitment that potentially offers long-term benefits, including sustainable weight loss, improved immunity, reduced inflammation, and better sleep. However, it can be challenging to stick to and may limit your food choices, making it difficult to achieve a balanced and varied diet. On the other hand, the Elemental Diet is a therapeutic approach best supervised by a healthcare professional and may not be suitable for everyone. While some people find relief from symptoms within a few days, the liquid formula can be costly and challenging to consume for extended periods.
Elemental Diet: A brief overview
As we mentioned earlier, the Elemental Diet is primarily geared towards people with gastrointestinal disorders. The diet involves consuming a liquid formula that provides all the essential nutrients required for the body to function efficiently. The formula is specifically designed to have minimal allergen content to avoid triggering the immune response, as these disorders are usually connected to immune imbalance. This diet is often used as a first-line therapy when treating gastrointestinal diseases.
Whole30 Diet: A brief overview
The Whole30 Diet is a 30-day reset that focuses on eliminating inflammatory foods and drinks, including sugar, grains, dairy, and legumes, and processed foods. Its primary goal is to help people transition to healthier and more sustainable eating habits. Foods allowed on this diet include fresh fruits, vegetables, nuts, lean protein, and healthy fats, adding variety and balance to meals.
The benefits of following the Whole30 Diet
Although the Whole30 Diet is temporary, it can have long-lasting health benefits. The program aims to eliminate inflammatory foods' impact on your body, such as gut problems, physical discomfort, and skin problems. It has been known to also help people improve their cholesterol levels, blood sugar, and reduce their risk of cancer and heart disease. It is also noted to help people with autoimmune conditions reduce their symptoms.
The benefits of following the Elemental Diet
The primary benefit of following the Elemental Diet is relief of gastrointestinal symptoms. In addition, people with conditions like Ulcerative colitis, Crohn's disease, and GERD have reported significant improvements in their symptoms while on the diet, as it addresses their issues at their root cause. The Elemental Diet is said to give the gut microbiome some much-needed rest and reprieve from what can be a constant cycle of inflammation and irritation. It can help reset the stomach's ecosystem, help the gut flora flourish, and promote healthy digestion.
Pros and cons of Whole30 and Elemental Diets
Whole30 Diet Pros
- Eliminates inflammatory foods
- Improved gut health
- Sustainable weight loss
- Improved sleep patterns
- Reduced risk of chronic disease
Whole30 Diet Cons
- Restrictive diet
- Expensive and time-consuming
- Can lead to nutrient deficiencies
- Difficult to sustain in the long term
Elemental Diet Pros
- Favourable for people with gastrointestinal issues
- Helps reset the gut environment
- Supports damaged intestinal lining to repair
- Relieves gas, bloating, and other digestive symptoms
Elemental Diet Cons
- Expensive and time-consuming
- Limited food choices for an extended period
- Mentally challenging
- Requires medical supervision
Which diet is better for weight loss?
The Whole30 Diet is often used for weight loss and has been known to promote healthy weight loss while resetting eating habits. It improves metabolism and hormone regulation, allowing your body to shed excess weight naturally. On the other hand, the Elemental Diet's primary goal is not weight loss but rather symptom relief for gastrointestinal disorders. However, reports suggest that people lose weight on the Elemental Diet, mainly because they consume fewer calories than their typical diet.
How do these diets affect gut health?
Both the Whole30 Diet and Elemental Diet have positive effects on gut health in several ways. The Whole30 Diet eliminates inflammatory foods that can cause irritation to the gut lining, leading to leaky gut syndrome, which allows undigested food particles to enter into the bloodstream and trigger an immune response. The elimination of these food groups allows the gut lining to heal and reduces inflammation. The Elemental Diet helps to provide a complete nutrition, which in turn encourages the growth of good bacteria, soothing and healing the gut's environment, reducing inflammation and bloating.
Can both diets be combined for better results?
It is not recommended to combine the diets as they have different aims and approaches. The Whole30 Diet would require you to eliminate nutrient-dense liquid formulas and sustainable, wholesome food while the Elemental Diet would require you to consume a strictly pre-digested formula rather than whole foods. Therefore, combining the diets would defeat the intended purpose of each diet, potentially leading to nutrient deficiencies, digestive disruption, and other unwanted side effects. Consult with a healthcare provider before trying anything of the sort.
Which diet is more sustainable in the long run?
The Whole30 Diet has the potential to be more sustainable in the long term, as it is a transition to a healthier lifestyle, reducing reliance on processed foods and inflammatory ingredients. It emphasizes the consumption of whole, nutrient-dense foods and helps establish healthier eating habits and encourages mindful eating. Easing into these healthier habits and mindset gradually helps one to embrace healthier eating practices in the long run if taken beyond the 30-day period. The Elemental Diet is typically a short-term intervention and may need medical supervision.
How to start the Whole30 or Elemental Diet.
Starting a new diet plan can be challenging, so take it one step at a time. Plan ahead, create a grocery list, and meal prep with healthy options. Consult a healthcare provider before starting any new diet, especially if you have a medical condition, to ensure you don't miss any critical nutrients. Consider hiring a holistic healthcare provider or health coach to guide you through the process for optimal success and personalised approach.
Frequently asked questions about these diets.
Q: Is there a risk of nutrient deficiencies on the Whole30 or Elemental Diet?
Both diets are intended to provide adequate nutrients, but given their restrictive nature, especially long term, they may lead to some deficiency. Careful planning, proper supplementation, and seeking guidance from a professional can help avoid these consequences.
Q: Can I exercise while on the Whole30 or Elemental Diet?
Light exercise is recommended on the Whole30 Diet, while the Elemental Diet may be difficult to combine with intense workouts. Listen to your body, and get guidance from a professional before diving into any workout plan while on either of the diets.
Expert opinions on Whole30 vs Elemental Diets.
Total elimination diets as a whole are typically not sustainable in the long-term, says Dee Hopkins, RD. It may not be possible to maintain a 30-day Whole30 or Elemental Diet continuously. Therefore it's important to have a plan to transition and reintroduce some of these foods slowly and wisely as advised by a healthcare professional. However, some experts have successfully used these diets as a starting point for long-term and sustainable nutrition behavior, like Primally Balanced founder Allison Engelbrecht. Ultimately, the choice between the two diets depends on each person's unique factors and goals.
Real-life experiences of people who have followed these diets.
While there are success stories for both diets, there are also a few shared challenges. A Whole30 Diet follower from the USA revealed their experience of feeling frustrated with the restrictions of the diet but also feeling more energised and nourished than ever. An Elemental Diet follower from Canada shared their initial difficulties adjusting to the formula's taste, but having a significant improvement in gut symptoms and relief from chronic inflammation.
Tips for success when following either diet.
- Plan ahead and meal prep
- Be patient and give your body time to adapt
- Get support from a healthcare professional
- Stay hydrated and get enough rest
- Seek guidance from a registered dietitian
Practical advice for transitioning from one diet to another.
If you're considering transitioning from one diet to another, like from Whole30 to Elemental, there are some practical tips you should follow:
- Gradual Introductions. Ensure an appropriate timeframe for transitioning to a new diet.
- Seek guidance from healthcare professionals. Getting the input of a registered dietician or nutritionist who can design a personalized plan for you based on your individual requirements can be useful for your successful transition.
- Embrace the process. You’re changing your way of thinking about what you're eating, so some disappointments or bumps in the road may arise.
- Keep an open mind, be flexible, and have realistic expectations.
Conclusion: Which diet is right for you?
Choosing a diet that suits your needs depends on multiple aspects, including medical history, lifestyle choices, and dietary preferences. The Whole30 Diet may be suitable for people who want to reduce inflammation, reset their eating habits, or may have mild gastrointestinal complaints. The Elemental Diet works well for people with gastrointestinal disorders who have tried other diets and therapies without results. However, always seek guidance from a healthcare professional before making any dietary changes. Remember, each person’s health is unique, so tailoring your diet to meet your individual needs and goals is the most sustainable approach.
