What is a natural food diet called? Understanding the Labels

According to the World Health Organization, unhealthy diets and a lack of physical activity are leading global risks to health. As a result, many are returning to a more natural food diet, an umbrella term that encompasses several specific eating philosophies. The name depends on the particular rules, food choices, and level of processing involved.

Quick Summary

Several diets fit the description of a natural food diet, including Clean Eating, Whole-Food, Plant-Based (WFPB), Raw Foodism, and the Paleo diet, each with a primary focus on whole, unprocessed foods and minimal to no additives.

Key Points

• No Single Name: There isn't one official term for a natural food diet; it's an umbrella term covering several philosophies.

• Clean Eating: Focuses on fresh, unprocessed foods and avoiding artificial additives and refined sugars.

• Whole-Food, Plant-Based (WFPB): A specific vegan approach that emphasizes minimally refined whole plant foods and excludes all animal products.

• Raw Foodism: A diet based on uncooked and unprocessed foods, with variations that can be plant-based or include raw animal products.

• Paleo Diet: Mimics ancestral eating patterns by focusing on meat, fish, vegetables, and fruit while excluding grains, legumes, and dairy.

• Start Gradually: To transition, focus on consuming more whole foods and fewer processed items, rather than attempting an immediate, strict overhaul.

What Does "Natural Food Diet" Mean?

At its core, a "natural food diet" refers to an eating pattern that prioritizes foods in their most whole and unprocessed state. The driving philosophy is that foods closest to nature are healthier for the body, and heavily processed, packaged foods containing artificial additives, refined sugars, and unhealthy fats should be minimized or eliminated. The reason there is no single name for this approach is because different dietary philosophies interpret this core principle in different ways, leading to a variety of names and specific rules.

For instance, one person's natural food diet may be entirely plant-based, while another's may incorporate raw animal products. Understanding the subtle yet important differences between these dietary labels is key to finding an approach that aligns with your health goals and preferences.

Exploring the Different Terms

Clean Eating

Clean eating is a holistic approach to food that emphasizes consuming whole, unprocessed foods. It focuses on eating foods as close to their natural state as possible, avoiding additives, refined sugars, and artificial ingredients.

• Foods to eat: An abundance of fruits, vegetables, lean proteins, whole grains, and healthy fats. Shopping the perimeter of the grocery store is often recommended to stick to fresh, whole ingredients.
• Foods to limit/avoid: Highly processed and packaged foods, refined sugars, and items with a long list of unpronounceable ingredients.

Whole-Food, Plant-Based (WFPB) Diet

The WFPB diet is based on the consumption of whole, minimally refined plant-derived foods. Unlike a strict vegan diet which can still include processed vegan products, WFPB focuses on the quality and minimal processing of the food itself.

• Foods to eat: Whole grains (like brown rice and oats), legumes (beans, lentils), a wide variety of fruits and vegetables, nuts, and seeds.
• Foods to limit/avoid: All animal products, including meat, dairy, and eggs. Also avoids highly processed foods, refined sugars, and oils.

Raw Foodism (Raw Food Diet)

Raw foodism is a dietary practice that involves eating only or mostly food that is uncooked and unprocessed. Proponents believe that cooking destroys the food's natural enzymes and nutrients, though this is a subject of debate.

• Foods to eat: Raw fruits, vegetables, sprouted grains and legumes, nuts, seeds, and dried fruits. Some versions may include raw eggs, dairy, or even meat.
• Preparation methods: Soaking, sprouting, juicing, and dehydrating foods at low temperatures (typically under 118°F).
• Safety concerns: A raw food diet carries risks of foodborne illness, especially with raw animal products, and potential nutrient deficiencies, particularly B12.

The Paleo Diet (Paleolithic Diet)

The Paleo diet, also known as the "caveman diet," is based on the belief that modern humans should eat foods similar to what our hunter-gatherer ancestors consumed. The core idea is that our bodies have not fully adapted to foods that became common after the agricultural revolution, like grains and dairy.

• Foods to eat: Lean meats, fish, eggs, fruits, vegetables, nuts, and seeds.
• Foods to avoid: Grains, legumes, dairy products, refined sugar, and processed foods.
• Considerations: Experts point out that ancestral diets varied significantly and modern farming practices mean even approved foods are different now.

Comparison of Natural Food Approaches

Feature	Clean Eating	Whole-Food, Plant-Based (WFPB)	Raw Foodism	Paleo Diet
Core Principle	Minimally processed, whole foods.	Exclusively plant-based whole foods.	Uncooked and unprocessed foods.	Modeled on hunter-gatherer diet.
Includes Animal Products?	Yes, lean meats and dairy are typically included.	No, excludes all animal products.	Varies; can be vegan or omnivorous.	Yes, lean meats, fish, and eggs are core components.
Includes Grains/Legumes?	Yes, emphasizes whole grains and legumes.	Yes, whole grains and legumes are staples.	Yes, but only sprouted or soaked.	No, excludes grains and legumes entirely.
Processing Level	Minimally processed, allows cooking.	Minimally refined, allows cooking.	No cooking (below ~118°F), no processing.	No processing, allows cooking.
Emphasis	Overall health, avoiding artificial ingredients.	Health, minimal processing, and environmental impact.	Belief in raw enzymes and 'living' foods.	Ancestral dietary pattern.

How to Get Started with a More Natural Diet

Transitioning to a more natural food diet doesn't have to be an all-or-nothing proposition. You can start by making small, gradual changes that are more likely to become lasting habits. Here is a list of steps to help you begin your journey:

• Read ingredient lists: Avoid products with added sugars, trans fats, and long lists of chemical-sounding ingredients.
• Embrace the produce aisle: Make fruits and vegetables the largest part of your plate. Buying local or in-season can enhance nutrition and flavor.
• Cook at home: Restaurant and packaged meals are often high in salt, sugar, and unhealthy fats. Cooking at home gives you full control over ingredients.
• Hydrate wisely: Swap sugary sodas and juices for water, unsweetened tea, or naturally flavored water with fruits.
• Focus on progress, not perfection: A gradual shift is more sustainable. Celebrate small victories and don't get discouraged by occasional slip-ups.
• Add, don't just subtract: Instead of only focusing on what to remove, focus on what healthy, natural foods you can add to your meals to increase nutrient density.

Conclusion: Embracing the Natural Food Approach

What people call a natural food diet truly depends on their specific interpretation of what is most beneficial for health. Whether you choose to follow a Clean Eating, WFPB, Raw Foodism, or Paleo diet, the common thread is a move away from heavily processed, artificial foods toward whole, nutrient-dense alternatives. Each approach has unique benefits and considerations, and the best choice is often a personalized one. By prioritizing real, unprocessed ingredients and listening to your body, you can make informed decisions to improve your overall well-being. For authoritative dietary guidance, it is always recommended to consult resources like the World Health Organization and discuss your plan with a healthcare provider. A commitment to natural foods is a commitment to a healthier lifestyle.

This article is for informational purposes only and should not be considered medical advice.

Frequently Asked Questions

Is a natural food diet the same as a vegan diet?

Not necessarily. A vegan diet excludes all animal products, but may still include highly processed, pre-packaged foods. A natural food diet, such as a Whole-Food, Plant-Based (WFPB) diet, is a type of vegan diet, but others like Clean Eating and Paleo include animal products.

What is the main difference between Clean Eating and a Whole-Food, Plant-Based diet?

Clean Eating allows for the inclusion of lean meats, fish, eggs, and dairy, while a Whole-Food, Plant-Based (WFPB) diet strictly excludes all animal products.

What are the biggest risks of following a raw food diet?

The main risks include potential foodborne illness from uncooked animal products or certain raw vegetables, and possible deficiencies in key nutrients like Vitamin B12, Vitamin D, and protein, especially if not carefully planned.

Does the Paleo diet include healthy fats?

Yes, the Paleo diet includes healthy fats from sources like fish rich in omega-3s, nuts, seeds, and oils from fruits like olives and avocados.

How can I start eating more natural foods without committing to a named diet?

You can start by simply incorporating more whole, unprocessed foods into your meals. Focus on increasing your intake of fruits, vegetables, and whole grains, and prioritize cooking at home to control ingredients.

Why do some people avoid cooking their food?

Some followers of Raw Foodism believe that heating food above a certain temperature destroys natural enzymes and reduces its overall nutritional content, referring to raw foods as 'live foods'.

What is the primary benefit of choosing whole foods over processed ones?

Whole, natural foods are typically higher in essential vitamins, minerals, and fiber, and lower in added sugar, salt, and unhealthy fats, which can significantly improve overall health.