Whole30 Milk Guidelines
The Whole30 program eliminates dairy to reset the body. This means all dairy milks are out for 30 days. However, compliant alternatives exist, and label reading is critical. Besides dairy, added sugars, grains, legumes (including soy), and additives like carrageenan and sulfites are forbidden.
Whole30 Approved Milk Choices
Unsweetened Almond Milk
Almond milk is popular on Whole30, but unsweetened varieties are a must. Compliant brands contain no added sugars, emulsifiers like carrageenan, or soy lecithin.
Recommended Brands:
- Malk Unsweetened Pure Almond Milk
- Three Trees Unsweetened Almond Milk
- New Barn Unsweetened Almondmilk
- Califia Farms Unsweetened Almondmilk
- Whole Foods 365 Unsweetened Almond Milk
Unsweetened Coconut Milk
Coconut milk is a creamy option for Whole30, suitable for various uses. Both canned full-fat and refrigerated carton varieties can be compliant, provided they are unsweetened and sulfite-free.
Compliant Brands:
- Thai Kitchen (check labels)
- Native Forest
- Whole Foods 365
- Elmhurst Unsweetened Milked Coconut
Unsweetened Cashew Milk
Cashew milk is creamy. It needs to be unsweetened and additive-free. Some brands are Whole30 Approved®.
Options:
- Mooala Organic Unsweetened Cashewmilk
- Elmhurst Unsweetened Milked Cashews
Homemade Nut Milks
Making nut milk at home is the safest way to control ingredients and avoid hidden sugars or additives. Recipes involve soaking nuts, blending with water, and straining.
Milks to Avoid on Whole30
Dairy Milk
All dairy products, including cow's, goat's, and sheep's milk, are prohibited.
Soy Milk
Soy is a legume and is non-compliant on the traditional Whole30. It may be permitted on the Plant-Based Whole30 with specific rules.
Oat Milk
Oats are grains. Therefore, oat milk is not a compliant option.
Rice Milk and Other Grain Milks
Milks made from rice, quinoa, or other grains are not permitted.
Milks with Added Sugars
If the ingredient list has sugar, cane sugar, honey, or maple syrup, it is not compliant.
Milks with Non-Compliant Additives
Avoid thickeners and emulsifiers like carrageenan and soy lecithin.
Whole30 Milk Guide: Quick Reference
| Milk Type | Whole30 Status | Key Considerations |
|---|---|---|
| Unsweetened Almond Milk | ✅ Compliant | Must be unsweetened and additive-free. |
| Unsweetened Coconut Milk | ✅ Compliant | Must be unsweetened, and free of sulfites. |
| Unsweetened Cashew Milk | ✅ Compliant | Must be unsweetened and additive-free. Look for Whole30 Approved® options. |
| Homemade Nut Milk | ✅ Compliant | Full ingredient control. |
| Dairy Milk (Cow, Goat) | ❌ Non-Compliant | All dairy is prohibited. |
| Oat Milk | ❌ Non-Compliant | Oats are a grain, which is off-limits. |
| Soy Milk | ❌ Non-Compliant | Soy is a legume. |
| Any Sweetened Milk | ❌ Non-Compliant | Added sugars are prohibited. |
| Any Milk with Carrageenan/Gums | ❌ Non-Compliant | Avoid carrageenan and gums. |
Label Reading: Your Most Important Task
Check the ingredients list. Look for added sugars, grains, or non-compliant thickeners. If uncertain, avoid it. Making your own nut milk is a reliable method to control ingredients. Check the Whole30 website for approved brands. Visit the Whole30 website for official rules.
Conclusion
The milk aisle can seem complicated on Whole30, but the rules are clear. Compliant options are unsweetened, non-dairy milks, and label reading is essential. Dairy milk, soy milk, and milks with added sugars or non-compliant additives are prohibited. With care, compliant milks can be found or made.
