Can I have seltzer water on Whole30? Yes, with Conditions

October 11, 2025 •

5 min read

According to the official Whole30 program, millions of participants have used the 30-day reset to identify food sensitivities and improve their relationship with food. If you're wondering, "Can I have seltzer water on Whole30?" the good news is that plain carbonated water is perfectly compliant. However, navigating the rules for flavored versions requires careful label reading to ensure there are no added sugars, artificial sweeteners, or other non-compliant additives.

Quick Summary

Pure seltzer water is compliant with the Whole30 program, but flavored varieties must be checked for added sugars, artificial sweeteners, and other forbidden ingredients. Popular brands like LaCroix and Waterloo are generally approved if they contain only natural flavors without added sweeteners. You can also create your own flavored seltzer at home using compliant ingredients such as fresh fruit slices or herbs.

Key Points

Plain Seltzer is Compliant: Unflavored seltzer, club soda, and sparkling water are always allowed as they contain no added sugars or artificial sweeteners.
Read Labels for Flavored Options: For flavored varieties, scrutinize ingredient lists to ensure there are no added sugars (including natural ones like stevia or monk fruit) or non-compliant additives.
Natural Flavors are Generally Permitted: Flavored seltzers using natural essences from fruit, like LaCroix, are compliant, but brands must be checked to confirm no added sweeteners.
DIY is a Safe Method: Making your own flavored seltzer by adding fresh fruit, herbs, or cucumber to plain carbonated water is a surefire way to stay compliant.
Avoid Sugary Alternatives: Do not use seltzer to replicate the taste of sugary soda or other off-plan drinks, as this defeats the program's purpose of resetting your palate.
Understand Conditional Drinks: Be aware that other fizzy drinks, like kombucha, require careful label reading to ensure they don't contain sugar added after fermentation.

Seltzer Water on Whole30: The Basic Rules

Plain seltzer, club soda, and sparkling water that are simply carbonated water with minerals are fully compliant with the Whole30 program. The primary goal is to avoid added sugars and artificial ingredients, making pure, unflavored versions an excellent choice for staying hydrated and enjoying a bubbly texture without straying from the plan. The challenge arises with flavored seltzers, where vigilance is key.

Reading Labels for Whole30 Compliance

Navigating the ingredient lists of flavored seltzer water is crucial. The Whole30 program is very strict about what can and cannot be included. When examining a product label, you must look for the following non-compliant ingredients that are often hidden in flavored beverages:

Added Sugars: This includes everything from cane sugar and agave nectar to maple syrup and honey.
Artificial Sweeteners: Any artificial sweetener, such as Splenda (sucralose), Equal (aspartame), or NutraSweet, is prohibited.
Natural Sweeteners: The Whole30 program also bans natural, no-calorie sweeteners like stevia and monk fruit extract, as they can perpetuate the psychological attachment to sweetness.
Other Additives: Ingredients like carrageenan, MSG, and sulfites are also on the 'no' list.

The Role of Natural Flavors

Many popular flavored seltzer brands use 'natural flavors,' which can be a gray area for some. However, the official Whole30 stance is that natural flavors in sparkling water are generally acceptable, provided they do not contain any hidden sugars, alcohol, or non-compliant additives. Brands such as LaCroix and Waterloo, which use natural essences, are widely considered compliant. The key is to ensure the natural flavor is derived from compliant sources and contains no added sweeteners.

Approved Seltzer Brands and DIY Options

There are numerous brands on the market that are Whole30 compliant, giving you plenty of options. In addition, making your own flavored seltzer at home is a simple, foolproof way to ensure you stay on track. This method gives you complete control over the ingredients and lets you experiment with different flavor combinations.

Approved Brands:

LaCroix: A longtime Whole30-approved partner, LaCroix sparkling water is compliant in all flavors.
Waterloo: Similar to LaCroix, Waterloo is another brand that offers many compliant, naturally flavored sparkling water options.
Spindrift: This brand uses real fruit juice for flavor. A small amount of 100% fruit juice is permitted, but the sugar content is something to be aware of, especially if you're trying to reset your tastebuds away from sweetness.

DIY Flavored Seltzer:

Fruit-Infused: Add slices of lemon, lime, orange, or fresh berries to plain seltzer water for a refreshing and compliant drink.
Herbal Boost: Muddle fresh mint, basil, or rosemary at the bottom of your glass before adding the seltzer for an herbal twist.
Fruity Ice Cubes: Freeze unsweetened, blended fruit in an ice cube tray and add them to your seltzer for a slow-release of flavor.

Seltzer Water vs. Other Bubbly Beverages

Understanding the difference between seltzer and other carbonated drinks is essential for Whole30 success. While seltzer is generally safe, many other beverages are not.


Feature	Seltzer Water (Compliant)	Soda (Non-Compliant)	Kombucha (Conditional)
Primary Ingredients	Carbonated water, sometimes minerals.	Water, high-fructose corn syrup, artificial flavors, caffeine.	Fermented tea, sugar, water, SCOBY.
Compliance on Whole30	Yes, if unflavored or naturally flavored with no sweeteners.	No, due to added sugars and artificial ingredients.	Yes, but only if sugar is not added after fermentation.
Sweeteners	None, must be unsweetened.	High amounts of sugar or artificial sweeteners.	Varies; many contain added sugar. Homemade or specific brands (like GT's) might be compliant.
Flavoring	Natural fruit essences or infusions.	Artificial flavors and colors.	Natural flavors from fermentation or added fruit juice.
Taste Profile	Crisp, bubbly, and subtly flavored.	Very sweet, often syrupy.	Tangy, slightly sweet, and fizzy.

Conclusion

In summary, the answer to "Can I have seltzer water on Whole30?" is a resounding yes, provided you are a mindful consumer. Plain seltzer is always a safe bet, and many naturally flavored versions from Whole30-approved partners are available. The critical step is to read every ingredient label to ensure there are absolutely no added sugars, artificial sweeteners, or other prohibited ingredients. By either choosing a compliant brand or making your own flavored sparkling water, you can enjoy a crisp, refreshing beverage that supports your Whole30 journey. For more information on navigating the program, refer to the official Whole30 website's resources on compliant beverages.

Seltzer Water on Whole30: What You Need to Know

Pure seltzer is compliant. As long as it's just carbonated water with no added ingredients, it's allowed on the program.

Check labels for added sugars. All types of added sugars and artificial sweeteners, including monk fruit and stevia, are prohibited on Whole30.

Natural flavors are usually okay. Flavored seltzers are compliant if the flavor is derived from natural fruit essences and contains no added sweeteners or non-compliant additives.

DIY is a safe option. Infusing plain seltzer with fresh fruits, vegetables, or herbs is a great way to add flavor without risk.

Avoid mimicking off-plan treats. The Whole30 program discourages creating alternative versions of treats, so do not try to replicate soda or other sweet drinks with approved ingredients.

What are some Whole30 compliant seltzer brands?

LaCroix, Waterloo, and Aura Bora are examples of brands with many compliant options, provided they don't contain added sugars or artificial sweeteners. Always check the specific flavor's ingredient list.

Can I have seltzer with natural fruit juice on Whole30?

Yes, a seltzer that uses a splash of 100% fruit juice for flavoring, like Spindrift, can be Whole30 compliant. However, the program encourages a mindful approach to fruit juice, so it should not be the main beverage or consumed in large quantities.

What's the difference between seltzer, sparkling water, and club soda on Whole30?

For Whole30 purposes, these are generally treated the same. The key is to ensure no non-compliant ingredients (sugars, sweeteners, additives) are present. Club soda often contains minerals, but this is fine.

Can I add fresh fruit to my seltzer during Whole30?

Yes, you can add fresh fruit slices, herbs, and vegetables to plain seltzer to create your own flavored water. This is a great way to make a refreshing drink without any added sugar.

Are there any flavored seltzers that are NOT Whole30 compliant?

Yes. Any flavored seltzer that lists added sugars (like cane sugar), stevia, monk fruit, or artificial sweeteners is not compliant. Always read the ingredient list carefully before purchasing.

What about sparkling teas or other sparkling drinks?

Sparkling teas and other carbonated beverages must be checked for added sweeteners. Brands like Zest Tea offer compliant, unsweetened teas, but their sparkling tea products may contain sweeteners and are therefore not compliant.

Can I use a SodaStream to make seltzer on Whole30?

Yes, you can use a SodaStream to carbonate your own tap water. This is an excellent, compliant way to have seltzer. Just avoid using any of the sweetened flavor syrups.

Frequently Asked Questions

No, not all flavored seltzers are approved. You must read the ingredient list to ensure there are no added sugars, artificial sweeteners, or other non-compliant additives. Only seltzers with 100% compliant, natural flavorings are allowed.

You can add a small splash of 100% fruit juice for flavoring your seltzer, similar to what's found in Spindrift. However, the program advises against drinking large glasses of fruit juice due to its sugar content without the fiber of whole fruit.

The key difference is added ingredients. Compliant seltzers use only carbonated water and natural essences or flavors without any added sweeteners. Non-compliant versions add sugar, artificial sweeteners, or other restricted additives.

Yes, LaCroix sparkling water is an official Whole30 Approved brand. Its products are flavored with natural fruit essences and contain no added sugars or artificial sweeteners, making them a safe choice.

For Whole30, club soda is treated similarly to seltzer. Both are forms of carbonated water and are compliant as long as no sugar or other restricted additives are included. Club soda typically has added minerals, which are acceptable.

If you are unsure about a brand or can't find one that meets the criteria, the safest and easiest option is to buy plain, unflavored seltzer and infuse it yourself with fresh fruit slices, herbs, or other compliant flavorings.

Yes, you can use compliant seltzer as a base for mocktails, but they must only be mixed with other approved ingredients, such as fresh fruit juice, herbs, and slices. Remember, the goal is not to replicate alcoholic beverages or overly sweet drinks.