Can You Just Drink Huel Instead of Eating?

November 16, 2025 •

4 min read

According to research published in the journal Frontiers in Nutrition, participants who consumed only Huel for four weeks saw some health improvements, yet this does not mean it is an ideal long-term dietary strategy. The question of whether you can just drink Huel instead of eating is complex and involves trade-offs between convenience and comprehensive nutrition.

Quick Summary

This article explores whether replacing all meals with Huel is a viable option. It details the nutritional completeness of Huel, examines the pros and cons of an all-Huel diet, and compares it to a whole-food diet. The content also addresses potential side effects, highlights the psychological impact, and emphasizes that Huel is best used as a supplement to, rather than a full replacement for, solid meals.

Key Points

Not Recommended for Long-Term: While technically possible to survive on Huel alone, it is not recommended by nutritionists or the company itself for a prolonged period.
Short-Term Benefits Exist: Studies have shown positive short-term health markers when on a 100% Huel diet, but these are often linked to calorie control and short duration.
Lacks Whole-Food Diversity: Despite being 'nutritionally complete' with 26 essential vitamins and minerals, Huel cannot replicate the full range of beneficial phytonutrients found in a varied diet of whole foods.
Potential for Side Effects: The high fiber content in Huel can cause digestive issues like gas and bloating, particularly when first introduced to the diet.
Best Used as a Supplement: Huel is most effective when used to replace one or two meals for convenience, complementing an otherwise healthy, whole-food diet.
Psychological & Social Factors: A 100% Huel diet can lead to taste fatigue and social isolation, making it hard to sustain and impacting the enjoyment of food.

Understanding Huel's Nutritional Profile

Huel is marketed as a nutritionally complete food, formulated to provide a balanced mix of protein, essential fats, carbohydrates, fiber, and 26 essential vitamins and minerals. The product is designed to meet an individual's dietary needs at a 2,000-calorie intake, providing a convenient and affordable option for those with busy lifestyles. However, the term "nutritionally complete" should not be confused with being a perfect substitute for the diverse range of compounds found in whole foods.

What does 'Nutritionally Complete' really mean?

While Huel's nutrient profile is formulated based on established nutritional reference values (NRVs) and Daily Values (DVs), it still differs from a varied diet of whole foods.

Vitamins and Minerals: Huel products are fortified with essential micronutrients, ensuring adequate intake for those who consume it. For example, Huel powder is fortified with Vitamin B12, a nutrient that can be scarce in plant-based diets.
Macronutrients: Huel provides a balanced ratio of plant-based protein, healthy fats (from ingredients like flaxseed and sunflower), and carbohydrates (often from oats).
Phytonutrients and Antioxidants: While Huel contains some beneficial phytonutrients, it cannot replicate the thousands of different compounds and antioxidants found across a wide variety of whole fruits, vegetables, and other foods.

The Short-Term vs. Long-Term Reality

Numerous studies and experiments have looked at the effects of an all-Huel diet over short periods. A four-week trial involving participants on a 100% Huel diet showed some positive outcomes, including improved blood cholesterol levels and reduced BMI. The participants also reported the convenience factor as a major benefit.

However, even Huel's creators and nutrition experts do not recommend a long-term, 100% liquid diet. They emphasize that it is best used as a tool to support a balanced diet, primarily replacing one or two meals per day. The downsides of a long-term Huel-only diet go beyond just nutrient differences.

Potential Side Effects and Challenges

Those who embark on an all-liquid diet with Huel may experience a number of side effects and challenges, especially in the initial stages as their body adjusts.

Digestive Issues: The high fiber content can cause gas, bloating, and changes in bowel movements until the gut microbiome adapts.
Lack of Food Enjoyment: Many people miss the variety, texture, and taste of solid foods. The repetitiveness can make the diet difficult to sustain over time.
Social Isolation: Dining out with family and friends becomes challenging, potentially leading to social isolation.
Sustainability of Weight Loss: While Huel can aid in short-term weight loss by controlling calories, long-term adherence is difficult. Research suggests weight regain is common once a person returns to a typical diet.

Huel vs. Whole Foods: A Comparison

To better understand the implications, here is a comparison between a diet based solely on Huel and one focused on whole foods.


Feature	100% Huel Diet	Varied Whole-Food Diet
Preparation	Minimal to no time required for mixing or preparation.	Requires significant time for shopping, cooking, and meal planning.
Nutrient Diversity	Nutritionally complete for 26 essential vitamins and minerals, but lacks the full range of beneficial phytonutrients.	Provides a vast and varied range of vitamins, minerals, phytonutrients, and antioxidants.
Satiety	Good due to fiber and protein content, but liquids may not provide the same sustained feeling of fullness as solid food.	Excellent, as chewing and the slower digestion of solids contribute to a lasting feeling of fullness.
Taste & Texture	Limited variety, can be repetitive and unappetizing for some over time.	Unlimited variety of flavors, textures, and aromas.
Social Aspect	Can be socially isolating due to the inability to share traditional meals.	Central to many social and cultural traditions.
Digestive Adaptation	Initial digestive upset is possible as the body adjusts to the high fiber content.	Gut microbiome is supported by the natural diversity of fiber and nutrients.

How to Use Huel Effectively

Instead of viewing Huel as an all-or-nothing proposition, the most sensible approach is to integrate it thoughtfully into a balanced diet. Here are some strategies for effective use:

Replace an Occasional Meal: Use Huel for a time-pressured meal, such as breakfast or lunch, when you would otherwise opt for less healthy fast food.
Support a Weight Loss Plan: Use Huel for controlled calorie intake, as it simplifies tracking calories and macros. However, combine it with a well-rounded dinner of whole foods.
Boost Nutrient Intake: For those struggling to meet their daily nutritional needs, replacing a single meal with Huel can ensure you receive essential vitamins and minerals.
Aid Training and Recovery: Athletes can use Huel to easily increase their protein and calorie intake, especially when aiming to build muscle mass.

Conclusion: Huel as a Supplement, not a Substitute

In summary, while Huel is technically capable of providing a person's complete nutrition in the short term, relying on it entirely is not a recommended or sustainable long-term strategy. The potential for digestive issues, taste fatigue, and the lack of whole-food benefits and social enjoyment make a 100% Huel diet an impractical choice for most people. Huel is an excellent tool when used responsibly to supplement a diet of whole foods, providing convenience and a nutritional safety net. The best approach is to combine the convenience of Huel with the rich, diverse, and enjoyable experience of eating varied solid foods.

For more insights into the health benefits and potential drawbacks of using Huel, refer to this detailed review from Healthline.

Frequently Asked Questions

While Huel has been shown to be safe for short periods (like a 4-week study), it is not recommended for a complete, long-term dietary replacement. The company advises using Huel to replace just one or two meals alongside a balanced whole-food diet.

No. While Huel is fortified with 26 essential nutrients, it lacks the full spectrum of thousands of phytonutrients and antioxidants found naturally in a varied whole-food diet. It should not be considered a perfect substitute.

Common side effects, especially for new users, can include gas, bloating, and other digestive issues due to the high fiber content. These symptoms typically resolve as the body adjusts.

Yes, Huel can be an effective tool for weight loss when used as part of a calorie-controlled diet. It simplifies calorie tracking and its high protein and fiber content can increase satiety and reduce snacking.

Many people report experiencing taste fatigue and missing the variety and texture of solid food when on a 100% Huel diet. This is a primary reason it is not sustainable long-term.

Following a strict liquid-only diet can make social situations, such as dining with family and friends, challenging and potentially isolating. The communal and celebratory aspects of sharing a meal are lost.

Yes, Huel is considered an ultra-processed food according to the NOVA classification system. However, its ingredients are minimally altered to provide a balanced nutritional profile, which can be a better option than other processed foods like fast food.