Understanding Dr. Goldhamer's SOS-Free, Whole-Plant-Food Diet
Dr. Alan Goldhamer, founder of the TrueNorth Health Center, advocates and adheres to a whole-plant-food diet free of added salt, oil, and sugar (SOS). This dietary philosophy is based on the principles of Natural Hygiene, which emphasizes healthful living through optimal nutrition, rest, and exercise. The SOS-free approach eliminates hyper-concentrated food byproducts that artificially stimulate the brain's pleasure pathways, contributing to overconsumption and chronic health issues. By removing these triggers, the diet helps individuals achieve a healthier relationship with food and promotes long-term health.
The Core Components of the Diet
Dr. Goldhamer's diet is built on a foundation of whole, unprocessed plant-based foods. This includes a wide array of fruits, vegetables, grains, and legumes, consumed in their natural state whenever possible. The emphasis is on foods rich in fiber, vitamins, minerals, and phytochemicals, which lower inflammation and oxidative stress.
- Vegetables: A cornerstone of every meal. He consumes a large quantity of raw or steamed vegetables, with salads often being the first course.
- Fruits: Fresh fruits are a regular part of his meals, providing natural sweetness and essential nutrients.
- Whole Grains: These provide complex carbohydrates for sustained energy. Examples include brown rice, quinoa, millet, and corn.
- Legumes: Beans, lentils, and peas are important sources of protein and fiber.
- Nuts and Seeds: These are included in limited quantities due to their high fat content, with serving sizes carefully managed, often around one ounce.
What a Typical Day of Eating Looks Like
Dr. Goldhamer eats most of his meals at the TrueNorth Health Center, which serves only whole-plant-food, SOS-free meals.
- Breakfast: This typically includes a whole grain like oatmeal or corn, paired with fresh fruit or greens.
- Lunch: Always begins with a large salad, followed by various items from a salad bar and a serving of steamed vegetables.
- Dinner: Similar to lunch, consisting of salads and steamed vegetables, with the complex carbohydrate source varying from day to day.
This meal plan highlights the diet's focus on low-calorie-density foods, ensuring satiety and proper nutrition without the need for calorie-dense added oils, salts, or sugars.
Diet Comparison: SOS-Free Whole-Plant vs. Standard American Diet
| Feature | SOS-Free Whole-Plant Diet | Standard American Diet (SAD) |
|---|---|---|
| Core Foods | Fruits, vegetables, whole grains, legumes, moderate nuts/seeds. | Processed foods, refined carbohydrates, animal products, high-fat dairy. |
| Salt Intake | Naturally occurring sodium from whole foods only. | High levels of added sodium from processed foods and table salt. |
| Fat Intake | Fats from whole food sources like nuts, seeds, avocados. | High intake of added oils, trans fats, and saturated fats from animal products. |
| Sugar Intake | Natural sugars from fruit only. | High levels of added sugars from processed foods and beverages. |
| Dopamine Pathways | Normal stimulation from whole, natural foods. | Artificial over-stimulation from hyper-concentrated ingredients. |
| Nutrient Density | High in fiber, vitamins, minerals, and antioxidants. | Often low in fiber and essential nutrients. |
| Health Outcomes | Supports weight management, improved heart health, and blood sugar control. | Associated with obesity, diabetes, and cardiovascular disease. |
The Role of Fasting
Dr. Goldhamer is also a recognized expert on medically supervised water-only fasting. While fasting is not a daily food intake, it is a crucial component of the restorative health protocol used at the TrueNorth Health Center. Fasting allows the body to rest and repair itself, and is often followed by refeeding with a whole-plant-food diet to maintain the health benefits gained. He clarifies that fasting doesn't cure disease, but provides the ideal conditions for the body to heal itself by eliminating dietary stresses.
Conclusion
What does Dr. Goldhamer eat? He lives what he preaches: a meticulously followed, whole-plant-food, SOS-free diet. By eliminating added salt, oil, and sugar and focusing on nutrient-dense, unprocessed foods, he demonstrates a path to optimal health. This lifestyle supports the body's natural healing capabilities and provides a sustainable framework for preventing and reversing chronic disease, a philosophy backed by his clinical work at the TrueNorth Health Center. His dietary choices, combined with principles of fasting and rest, offer a powerful model for achieving and maintaining long-term wellness.
