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The No White Diet We Should All Be Trying

People often underestimate the power of nutritional therapy to heal the body. As nutritional research becomes more and more advanced, we are able to uncover underlying causes of frustrating health conditions, such as weight gain or chronic pain, that can be alleviated through basic nutritional changes. If you answer "yes" to any of the following questions, a "no white diet" may be the missing piece to your wellness program.

∙ Do you struggle to lose weight?

∙ Do you suffer from aches, pains, or frequent headaches?

∙ Do you have a weak immune system or get sick often?

∙ Are you prone to chronic infections (UTIs, yeast infections, etc.)?

∙ Do you tend to be forgetful or experience brain fog?

Although the root causes of these health issues are difficult to determine without seeing patients face-to-face and learning about their past efforts, partial successes, and complexity of their overall health, undergoing a "no white diet" is often an excellent starting point for alleviating undesirable symptoms and enabling the body to naturally heal itself.

So, what is the "no white diet?"

The "no white diet" is essentially an elimination of sugar, white flour, pasta, white rice, and mostly all starches, including potatoes, corn, and bananas. These high-sugar, high-starch foods are replaced with a diet that is rich in lean protein and fibrous fruits and vegetables.

The elimination of these sugary, starchy food substances can reap multiple benefits for your body over an extended period of time. One of the first questions new patients tend to ask is "when will I see progress" or "when will things start to get better?" While the answer can vary depending upon the individual's comprehensive wellness program, most patients start seeing progress in a matter of weeks. However, progress is temporary and usually just involves the abatement of symptoms. When your body is given consistent, effective, natural treatments, real results that fix underlying problems usually occur within about three months. Patients who commit to the "no white diet" for 90 days typically experience significant weight loss, digestive, and even neurological benefits, like the ones listed below.

Weight-Loss Benefits

All of the "elimination" foods listed above either have too much sugar or a very high glycemic index. High glycemic index foods are a huge problem, especially if you are trying to lose weight, because your body stores sugar in the fat cells (which is exactly opposite of what you want to happen!) Switching to a diet that includes leaner, more fibrous foods can be a major lifestyle adjustment; however, this approach has been known to produce profound weight loss results.

Digestive Benefits

Many of the "elimination" foods are also a source of common food sensitivities, such as gluten intolerance. An overabundance of these substances can cause inflammation in the digestive tract, contributing to weight gain and other digestive issues. For a more comprehensive approach to digestive health, you may want to consider completing a food allergy test at your local wellness clinic.

Immune System Benefits

Along with individual food allergies, there are many common food culprits that harm the body's immune system. The chief among these is sugar. One teaspoon of sugar suppresses your white blood cells for up to six hours, making it much more likely that you will catch a cold. The simple reduction or elimination of sugar in your diet can be a major factor in boosting your overall immune system health.

Chronic Infection Benefits

Many of the "elimination" foods also have a very high yeast content, which can contribute to your susceptibility to chronic infections. Patients who have systemic candida infections should also eliminate dairy, vinegar, alcohol (especially wine and beer) and all fermented foods. This creates a very restrictive diet; however, many patients see excellent results by strictly following the no white diet for 6 to 9 weeks while cutting back on dairy and alcohol and taking a daily probiotic supplement.

Muscle and Joint Benefits

In addition to high sugar, starch, and yeast content, many of the "elimination" foods are also major contributors to joint and muscle inflammation. The no white diet can also be called an anti-inflammatory diet, because the elimination of these foods will drastically reduce inflammation throughout the entire body, not just in the joints.

Neurological Benefits

Much like alcoholic intoxication affects our neurological function, food sensitivities and systemic yeast infections can create an environment in which the body is continually intoxicating the brain. The most common occurrence of this phenomenon can be attributed to "leaky gut syndrome," which can be aggravated by many of the foods eliminated during the no white diet. This can lead to brain fog, memory loss, and general forgetfulness.

So, where do I start?

To increase your chances of success with the no white diet, start slowly. Begin by eliminating just a few items on the list for a week or two, and see how it affects you. Once you are comfortable without these foods, begin gradually eliminating more items on the list until you have completed the "no white" protocol.

The biggest obstacle most people face is sticking to the diet when they are traveling or tempted with fast food options. Whether it's the hamburger bun or tortilla wrap or chips, the simple fact is that most "ready-to-go" meals in America are unhealthy--and they are not allowed on the no white diet. To avoid slipping up on the diet, get in a routine of planning ahead and packing your own meals and snacks.

For more dieting tips and tricks, read our article:

This article includes excerpts from "Made Whole: Regaining the Health Your Body Was Born to Enjoy by Working With the Missing Pieces of Wellness" by chiropractic physician, Dr. Douglas B. Cook. To purchase this book, visit the Nutrition Store inside the Oklahoma Health and Wellness Center or visit


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