Debunking Clean Eating: A Balanced, Compassionate Guide
“Clean eating” has become a popular buzzword in the nutrition world - often framed as the gold standard for health and wellness. But beneath the surface, this term can carry a lot of hidden baggage, including rigid food rules, unnecessary guilt, and an oversimplified view of what it means to nourish ourselves. In this post, I’m unpacking the problems with “clean eating,” why it’s not as straightforward (or harmless) as it sounds, and how we can redefine healthy eating in a way that feels more balanced, flexible, and supportive.
In another post, I talked about the demonization of ultra-processed foods (link here) - which are the other side of the coin to “clean eating.” What they have in common is that they both (wrongly) moralize food choices. To finish this conversation about food moralization, let’s discuss “clean eating,” as it’s an equal contributor - if not more so (my opinion) - for perpetuating shame, stress, and fear around food choices.
Please know I say that (and the rest of this post) with deep compassion - not judgment. I know plenty of folks - some of whom read my posts - who engage in “clean eating.” This is not a piece meant to hold anyone’s feet to the proverbial fire…this is to create gentle awareness and (hopefully) curiosity about the concept of “clean eating.”
On that note, as I talk about what’s harmful about “clean eating,” please know that being unsupportive of “clean eating” does not translate to being unsupportive of caring about what you put into your body and how it impacts your health - I’d be in the wrong profession if that were the case.
I believe what we put in our bodies can impact our health in many ways. I also believe that:
What we put into our bodies is only one part of a much larger picture of what impacts our overall health.
The privilege of controlling what we put into our bodies can be empowering to feel we have some agency in our health. (If you have the ability to choose what to eat and not eat, that's a privilege.) However, while we do have some agency, the idea that we can fully control our health through diet alone can be misleading.
There is a line where focusing on what we put into our body goes from healthy to unhealthy…and I believe “clean eating” crosses that line.
With that, let’s dive in.
What is "Clean Eating?"
This is essentially a dietary approach that emphasizes whole, minimally processed foods, with a focus on organic and "non-GMO" (genetically modified organisms), while avoiding artificial additives, preservatives, and certain packaged foods.
Think: Fresh fruit and veggies, lean animal proteins, 100% whole grains, entire food group eliminations (carbs or saturated fats, for example), and no/minimal sugar intake.
5 Reasons Why "Clean Eating" is Harmful
It Perpetuates Food Morality
“Clean eating” creates a false binary where some foods are labeled as “good” or “clean,” while others are seen as “bad” or “dirty.” Food has no morality - it is neither good nor bad, it has no virtue or vice.These labels are divisive, attach judgment, and are entirely subjective…often dependent on cultural, societal, and even marketing influences. Food moralization can lead to guilt, shame, and anxiety around eating, making food choices feel like a reflection of one’s character rather than a neutral act of nourishment.
It Puts Purity On A Pedestal
It's completely understandable to want to make mindful choices about the food we eat. There’s nothing wrong with caring about where our food comes from, but when “clean eating” frames “organic” and “non-GMO” foods as the only “pure” or “safe” options, it creates an exclusionary mindset that can do more harm than good.
This belief not only fuels unnecessary fear around conventional foods - many of which are just as nutritious and rigorously tested for safety - but also increases stress, financial burden, and food guilt.
In reality, no diet is entirely free from environmental exposure, processing, or modification, and chasing food “purity” often leads to rigidity, fear, and a false sense of control over our health.It Masks Restriction as Healthy Eating
“Clean eating” is often praised as simply “eating healthy,” but in reality, it can disguise restrictive and rigid food rules under the pretense of wellness. As I said in the beginning, there’s nothing wrong with wanting to be healthy or eat healthily. I fully support anyone and everyone who chooses this for themselves! And if someone doesn’t like this for themselves, I equally support that too - health is not a moral obligation or a measure of self-worth.
But when your definition of “healthy” includes eliminating entire food groups, fearing processed foods, or obsessing over ingredient purity...this (to me) becomes the opposite of health.It Can Contribute to Disordered Eating
Obsessing over “clean” foods can be a sign of having an unhealthy relationship with food. There is oftentimes a sense of pride when eating clean or healthy, and then (as mentioned above), a sense of shame, guilt, or judgment when you - or others - eat something deemed dirty or unhealthy.
This thought process can eventually spiral into orthorexia, an unhealthy fixation on eating “right” - this includes the aforementioned food restrictions and aversions, along with anxiety and shame about food choices. When one’s identity and self-worth get wrapped up in restrictive and disordered eating habits, that is the opposite of health…no matter how you define it.It Overlooks Accessibility + Cultural Diversity
The strong emphasis on organic, non-GMO, or specialty foods makes “clean eating” not accessible or affordable for everyone.
Many communities - particularly those in marginalized, oppressed, and/or discriminated populations - rely on conventional foods for food security; “clean eating” sets a standard that prioritizes financial privilege in nutrition, making it harder for individuals to feel like they’re “eating correctly” and thereby creating further shame or guilt for eating what is available or realistic for them. No one should feel guilt - or judged - for nourishing themselves with the foods available to them; “clean eating” deepens already-existing inequities and systemic barriers these communities currently face.
Additionally, many “clean eating” trends are rooted in white, Eurocentric food preferences, which can overlook or devalue diverse cultural food traditions. For example, corn is oftentimes restricted - or if I’m being honest, demonized - in “clean eating” circles, despite being a staple ingredient in many cultures’ cuisines. Recognizing and respecting a variety of food traditions allows for a more inclusive and sustainable approach to nutrition.
Thoughts To Consider
Normally, I would like to give you some options or concepts to consider regarding the topic at hand. Here’s the thing: there aren’t any “quick tips” or “simple steps” to suddenly put the brakes on the “clean eating” mindset. Unlearning takes time; just as it takes time to develop these beliefs, it also takes practice, patience, and grace to try to unlearn all these deeply-rooted mindsets.
As a nutritionist, I've come to realize that when food becomes a source of stress, guilt, shame, or exclusion, it’s no longer supporting well-being. The work that I do in my practice stems from this philosophy. If you’ve seen these tendencies in yourself and/or are starting to rethink your own approaches to this topic, I think that’s an essential first step to exploring what’s serving - or no longer serving - you and your overall health goals.
If you or someone you know is struggling with the pressures of clean eating or a difficult relationship with food, please know you're not alone. I'm happy to connect you with a trusted therapist from my network who can offer support.