Can You Have Oat Milk on the Whole30 Diet? | Whole30 Rules

Understanding the Whole30 Diet

The Whole30 diet is a 30-day elimination diet that focuses on eating whole, unprocessed foods. The program was created in 2009 by Melissa and Dallas Hartwig as a way to help people improve their relationship with food and make healthier lifestyle choices.

On Whole30, you eliminate certain food groups like grains, dairy, legumes, added sugars, and alcohol. The idea is that by cutting out these inflammatory foods for 30 days, you can identify any problematic foods that could be causing issues like digestive distress, skin conditions, joint pain, headaches, weight gain, and more.

Foods Allowed on Whole30

During the 30 days on Whole30, the diet allows:

• Meat, poultry, and seafood
• Eggs
• Vegetables
• Fresh fruit
• Natural fats like olive oil, coconut oil, and ghee
• Nuts and seeds (not peanuts or cashews)
• Herbs, spices, and seasonings

Foods Not Allowed

The foods and ingredients not allowed on Whole30 include:

• Grains like wheat, rice, oats, and corn
• Legumes like beans, peas, lentils, soybeans, and peanuts
• Dairy like milk, cheese, yogurt, and ice cream
• Added sugars including natural sweeteners like maple syrup or honey
• Alcohol in any amount
• Food additives like carrageenan, MSG, and sulfites

Are Plant-Based Milks Allowed on Whole30?

When it comes to plant-based milks, the rules can be a bit confusing. Technically, dairy-free milks like almond milk, coconut milk, rice milk, and oat milk are not compliant ingredients due to being highly processed.

However, some Whole30 programs allow small amounts of unsweetened almond milk or coconut milk for things like cooking or tea and coffee. But in general, plain water is recommended as the beverage of choice.

Why Aren't Alternative Milks Allowed?

There are a few reasons why milk substitutes don't fit into the Whole30 ideology:

• They are considered "frankenfoods" that are overly processed and contain unnatural additives.
• Most milk alternatives contain added sugars, flavors, stabilizers, and emulsifiers.
• They may contain certain allergens or irritants like soy, carrageenan, guar gum, etc.
• Nut milks often have vitamin/mineral mixes added that dont comply with the diet.

Can You Have Oat Milk on Whole30?

Oat milk has become an increasingly popular dairy-free milk over the past few years. But can you include oat milk during your Whole30 program?

Unfortunately, oat milk is not considered a Whole30 approved food. As part of the grain family, oats and oat milk do not fit into the Whole30 guidelines since all grains are eliminated.

Why Cut Out Oats on Whole30?

Oats are cut from the Whole30 diet because they contain gluten. Gluten is a protein found in wheat, rye, barley, and oats that can trigger inflammation, digestive issues, and autoimmune reactions in sensitive people.

Even gluten-free oats can be cross-contaminated with gluten during growing and processing. So to be safe, oats are taken off the menu when you sign up for Whole30.

Additionally, most oat milks contain added sugars, oils, salt, emulsifiers, and nutrients that dont comply with the unprocessed rules of Whole30 eating.

Whole30 Compliant Milk Alternatives

Giving up your cereal or switching your usual cup of oat milk morning joe can be difficult on Whole30. But there are some milk alternatives considered Whole30 compliant if you carefully check the ingredients:

Coconut Milk

Canned coconut milk and coconut milk beverages made with only coconut and water are allowed. Opt for unsweetened varieties without any additives. Shake well before using.

Almond Milk

Homemade almond milk containing only raw almonds and water is permitted. Some Whole30 programs also allow store-bought unsweetened almond milk with no added ingredients apart from almonds and water.

Cashew Milk

Like almond milk, homemade or unsweetened cashew milk made from just raw cashews and water is Whole30 approved.

Hemp Milk

Plain hemp milk with no sweeteners or thickeners added is an acceptable addition. Check labels closely to avoid unwanted add-ins.

Tips for Avoiding Non-Compliant Ingredients

If you want to include milk alternatives on Whole30, keep these tips in mind:

• Read the ingredients label carefully
• Avoid anything with added sugars/sweeteners, carrageenan, gums, etc.
• Stick to plain, unsweetened varieties
• Make your own nut milk at home by blending nuts and water
• Use sparingly - milk alternatives are not a big part of Whole30
• When in doubt, stick to water or herbal tea

Whole30 Approved Recipes with Coconut Milk

You can still enjoy creamy sauces, smoothies, chia puddings, and more on Whole30 by incorporating compliant coconut milk. Here are some recipe ideas:

Coconut Milk Smoothies

Blend coconut milk with Whole30 approved fruits like raspberries, mangoes, bananas or pineapple for thick, dairy-free smoothies.

Curries and Soups

Coconut milk makes a good substitute for cream in vegetable or meat-based curries, stews, and soups.

Chia Pudding

Mix chia seeds with coconut milk and spices like cinnamon or vanilla for a simple breakfast pudding.

Whipped Coconut Cream

Chill cans of coconut milk upside down, then open and whip the solid cream on top for a light, fluffy topping to use on fruit salads or hot drinks.

Is Oat Milk Ever Allowed on Whole30?

Strict Whole30 rules dictate that oat milk is not an approved food due to containing grains. However, some people choose to include unsweetened oat milk sparingly during their program.

Keep in mind that this means they are no longer doing an official "Whole30" but rather a modified version of the diet. So oat milk is not technically compliant, but it may be incorporated in small amounts at your own discretion.

That said, it's best to minimize use of oat milk and focus on sticking to the guidelines as closely as possible for the full 30-day elimination. Have it again when you reintroduce foods back into your diet after completing the program.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.