What foods are in the earth diet?

According to creator Liana Werner-Gray, the Earth Diet originated from her journey to heal a pre-cancerous tumor by shifting to whole, natural foods. This guide explains exactly what foods are in the earth diet, providing a comprehensive overview of its principles and approved ingredients.

Quick Summary

The Earth Diet emphasizes eating whole, natural foods directly from the earth, such as vegetables, fruits, nuts, and seeds, while allowing for minimally processed, organic animal products. It encourages avoiding highly processed foods, refined sugars, and artificial ingredients to promote health and well-being.

Key Points

• Embrace Whole Foods: The Earth Diet is founded on consuming foods as close to their natural, unprocessed state as possible, including fresh fruits, vegetables, nuts, and seeds.

• Limit Processed Foods: A central tenet is to avoid processed products, refined sugars, artificial additives, and unnecessary preservatives.

• Prioritize Quality Protein: For meat-eaters, the diet recommends organic, pasture-raised, or wild-caught animal proteins in moderation, alongside plant-based protein sources like legumes.

• Choose Organic and Seasonal: Whenever possible, opt for organic and seasonal produce to minimize chemical exposure and align with nature's cycles.

• Flexibility and Adaptability: The Earth Diet is not a rigid program and accommodates various preferences, from vegan to omnivore, encouraging gradual, sustainable changes.

• Promote Healing from Within: By providing the body with nutrient-dense foods, the diet aims to support the body's natural processes and promote self-healing.

The Core Philosophy Behind the Earth Diet

The Earth Diet is more than just a list of foods; it is a lifestyle that champions eating in alignment with nature. The core philosophy, developed by Liana Werner-Gray, is built on consuming foods in their most natural and whole state possible, free from toxic additives, chemicals, and preservatives. The idea is to nourish the body with foods rich in vitamins, minerals, and micronutrients, allowing it to function optimally and even self-heal. While the diet is highly adaptable to individual needs, including vegan or omnivorous preferences, the guiding principle remains the same: choose ingredients that come straight from the earth. This emphasis on purity and simplicity is intended to create a strong, healthy foundation for the body.

A Comprehensive List of Earth Diet Foods

The Earth Diet emphasizes abundance and variety, primarily sourcing nutrients from plant-based foods while allowing for some animal products for those who choose them. The focus is always on the quality and origin of the food.

Vegetables

All fresh, seasonal vegetables are encouraged, with an emphasis on organic varieties. This includes leafy greens like spinach and kale, root vegetables such as carrots and beets, and cruciferous vegetables like broccoli and cauliflower. Eating a wide range of colors ensures a broad spectrum of nutrients.

Fruits

Fresh, organic fruits are a staple. From antioxidant-rich berries to hydrating melons and citrus, the Earth Diet encourages a generous intake of whole fruits. These provide natural sugars, fiber, and essential vitamins, supporting overall health.

Protein Sources

Protein on the Earth Diet depends on dietary preference but prioritizes minimally processed options.

• Plant-based proteins: Legumes like beans, lentils, and peas are excellent sources. Tofu and tempeh, especially organic varieties, are also approved.
• Animal-based proteins (for omnivores): The diet recommends high-quality, organic sources. Examples include wild fish, grass-fed and pasture-raised beef, and organic pasture-raised chicken and eggs.

Whole Grains

The Earth Diet favors minimally processed whole grains and pseudo-grains that provide sustained energy and fiber.

• Approved grains: Quinoa, brown rice, and organic oats are great choices.
• Avoid: Heavily refined grains like white bread and white pasta are excluded.

Nuts, Seeds, and Healthy Fats

Essential healthy fats and minerals are sourced from nuts and seeds, as well as plant-based oils.

• Nuts and Seeds: Almonds, cashews, walnuts, chia seeds, and flaxseeds are staples.
• Oils: Olive oil and avocado oil are preferred.

Herbs and Spices

Herbs and spices are used to add flavor and provide health benefits. Fresh herbs are best, and common spices like turmeric, cumin, and ginger are encouraged. They are a natural way to enhance dishes without relying on high-sodium or artificial seasonings.

Foods to Avoid on the Earth Diet

The Earth Diet philosophy is centered on avoiding processed foods created by machines and filled with synthetic additives. Key items to exclude or minimize include:

• Processed and ultra-processed foods: Anything with a long list of ingredients you can't pronounce should be avoided, from pre-packaged snacks to fast food.
• Refined sugars: Added sugars in sodas, candies, and many desserts are a major no-go. Natural sweeteners like honey or maple syrup are used sparingly.
• Unhealthy fats: Trans fats and excessive saturated fats found in processed snacks, fried foods, and certain animal products are discouraged.
• Artificial ingredients: The diet shuns artificial flavors, colors, preservatives, and sweeteners.

Comparison: Earth Diet vs. Other Diets

Feature	The Earth Diet	Standard Western Diet	Whole Foods Plant-Based Diet
Processing Level	Minimally processed, focuses on whole ingredients.	High intake of ultra-processed foods.	Minimally processed whole foods.
Food Sources	Natural, organic, and seasonal ingredients.	Supermarket-centric, often non-organic.	Focuses solely on plants.
Animal Products	Allows organic, pasture-raised animal products in moderation.	Often heavy in red and processed meats.	Excludes all animal products, including meat and dairy.
Added Sugar	Strictly limits refined sugar.	High in added sugars and sweetened beverages.	Avoids or strictly limits added sugar.
Flexibility	Adaptable for various preferences (vegan, omnivore).	Highly varied but often nutrient-poor choices.	Requires strict avoidance of all animal-derived foods.

Getting Started with the Earth Diet

Beginning the Earth Diet involves making mindful shifts rather than drastic overnight changes.

1. Prioritize whole foods: Increase your intake of fresh fruits, vegetables, nuts, and seeds. Make these the foundation of your meals.
2. Read ingredient labels: Become a conscious consumer by checking food labels for artificial ingredients, preservatives, and added sugars. If you can't pronounce it, the diet advises against eating it.
3. Choose organic and local: When possible, select organic and locally sourced foods to minimize chemical exposure and support local food systems. This connects you more closely to the source of your nourishment.
4. Incorporate more plant-based meals: Try swapping a few meat-based meals for plant-based alternatives each week, like a lentil soup or a quinoa bowl.
5. Cook at home: Preparing your own meals from whole ingredients gives you complete control over what you consume.
6. Stay hydrated: Drink plenty of water throughout the day to support your body's natural processes.

Conclusion: A Natural Path to Wellness

The Earth Diet provides a powerful framework for improving personal health by reconnecting with natural, whole foods. By prioritizing unprocessed ingredients straight from the earth and minimizing exposure to artificial chemicals, it offers a path to greater energy, vitality, and balance. The diet is a simple yet impactful approach to nourishment that emphasizes making deliberate, healthful choices for a better quality of life. It proves that focusing on what nature provides can lead to profound and sustainable wellness benefits.

An excellent resource for exploring the health and environmental benefits of whole-food diets is the EAT-Lancet Commission, which details scientific findings supporting plant-rich diets for both human and planetary health.

Frequently Asked Questions

What is the main principle of the Earth Diet?

The main principle is to eat foods that come directly from the earth in their most natural and whole state possible, emphasizing organic, unprocessed ingredients over highly manufactured products.

Does the Earth Diet exclude meat and animal products?

No, the Earth Diet is not strictly vegan or vegetarian. It is inclusive and offers guidelines for omnivores, encouraging high-quality animal products like wild fish and organic, pasture-raised meats and eggs in moderation.

Is the Earth Diet difficult to follow?

The diet is designed for flexibility, allowing for gradual changes rather than strict adherence. Its creator encourages incorporating small, healthy steps into your lifestyle, making it manageable for many people.

What are some examples of processed foods to avoid?

The Earth Diet advises against foods with ingredients you can't pronounce, including pre-packaged snacks, fast food, and items with added sugars or artificial additives.

How can I get enough protein on the Earth Diet?

Protein can come from various sources on the Earth Diet. Plant-based options include beans, lentils, nuts, seeds, tofu, and tempeh, while omnivores can include wild fish, organic eggs, and grass-fed meat.

Is the Earth Diet expensive?

Critics suggest that organic, whole foods can be more expensive, which is a potential barrier. However, focusing on seasonal and local produce, as well as cooking more at home, can help manage costs.

How does the Earth Diet differ from a Whole30 diet?

The Earth Diet focuses on a long-term lifestyle of clean eating and is flexible for various dietary preferences, including some organic grains and legumes. The Whole30 is a short-term, 30-day program that eliminates all grains, dairy, sugar, and legumes to reset eating habits.