Food bloggers, social media influencers, and magazines—often go-to sources for nutrition advice—frequently promote the idea of “clean eating.”
Many advocates of this approach claim it can lead to weight loss, glowing skin, and higher energy levels.
At its core, clean eating means picking natural, nutrient-rich foods while steering clear of processed and refined options.
Adopting a “clean” way of eating can support a healthy lifestyle and help with weight management. However, some takes on clean eating might do more harm than good.
In this Honest Nutrition feature, we break down what clean eating really means, its possible perks, and its risks. We’ll also dive into the latest research on the topic.
What is clean eating?
Clean eating has become a huge trend over the past decade. Even though many people turn to it for better health and weight loss, there’s no clear, agreed-upon definition.
Generally, “clean eating” means choosing whole, natural foods—free from additives, preservatives, and heavily processed ingredients.
While the term likely started with good intentions, its vague nature leaves room for interpretation. For some, that could mean taking it to extremes.
For example, some people might follow a more relaxed version, similar to the Dietary Guidelines for Americans, eating more fruits, veggies, beans, and lean proteins while cutting back on processed foods.
Others might go stricter, cutting out dairy, gluten, or sugar entirely. They might also avoid foods treated with pesticides, antibiotics, or growth hormones.
What do studies say?
One study in Nutrients looked at how young people in the U.S. viewed clean eating. While definitions varied, most linked it to whole, unprocessed foods—raw or natural options without artificial additives.
Among those surveyed, 70.8% saw clean eating as healthy. Meanwhile, 18% thought it had both pros and cons, including the risk of disordered eating habits.
Another study in Nutrients surveyed 762 Australian women. Those who followed clean eating advice from websites tended to eat more fruits and protein-rich foods (like eggs, nuts, and legumes) than those who didn’t.
However, there was no big difference in their intake of veggies, dairy, grains, or treats. The study also found that these women were more likely to restrict their diets, hinting at possible obsessive tendencies.
A third study, in the Journal of Eating Disorders, found that U.S. college students viewed clean eating positively—even when it was tied to emotional distress.
All these studies suggest we need more research to fully understand clean eating’s risks and benefits.
The potential benefits of clean eating
A clean eating approach can be helpful if it means cutting back on sodium, sugary drinks, and ultra-processed foods.
A balanced version—packed with whole grains, fruits, veggies, nuts, and lean proteins—can fuel the body well and support overall health and weight goals.
While no studies directly link clean eating to health benefits, research does tie poor diets (often avoided by clean eaters) to chronic disease.
For example, a large study in The BMJ found that eating just 10% more ultra-processed foods (like frozen meals, packaged snacks, or processed meats) raised the risk of heart disease by at least 10%.
The CDC also warns that diets high in processed foods, sugar, and sodium can increase chronic disease risks.
The potential risks of clean eating
Research suggests clean eating can sometimes lead to extreme food restrictions, nutrient deficiencies, and even social isolation—along with mental health strain.
Because the movement lacks clear guidelines, people may label foods as “good” or “bad” without solid evidence. This can fuel an unhealthy fixation on eating “perfectly.”
According to the National Eating Disorders Association, clean eating—like dieting—can raise the risk of orthorexia nervosa (ON), an obsession with avoiding “unhealthy” foods (like additives, processed items, or non-organic options).
While orthorexia isn’t officially recognized as an eating disorder, some experts believe it fits under Avoidant/Restrictive Food Intake Disorder.
That said, avoiding certain foods for ethical, religious, or health reasons isn’t the same as orthorexia. The disorder involves obsessive thoughts about food choices.
And let’s be clear—picking grilled chicken over fried or zucchini noodles over pasta doesn’t mean clean eating has gone too far. As long as someone’s diet includes all food groups, there’s likely no issue. A balanced approach is key, no matter how you eat.
Eating a healthy diet
While fixating on “clean” foods isn’t healthy, eating a nutrient-rich diet is important. The trick is finding balance—eating well without fear or extreme rules.
For instance, frozen and canned produce can still be nutritious. Just watch for added sugar, salt, or syrups.
Not all processed foods are bad, either. In fact, most store-bought foods have some processing.
To meet nutritional needs, follow science-backed guidelines like the 2020–2025 Dietary Guidelines for Americans, which recommend:
- Vegetables (all types and colors)
- Fruits (mostly whole fruits)
- Grains (at least half whole grains)
- Dairy (low-fat or lactose-free options)
- Protein (lean meats, eggs, seafood, beans, nuts, etc.)
- Oils (like vegetable oils or those in nuts)
The guidelines also advise limiting added sugars, saturated fat, sodium, and alcohol.
The bottom line
Since “clean eating” means different things to different people, there’s no proof it’s better than other diets.
Some may follow it in moderation and thrive, while others—especially those prone to disordered eating—could be at risk.
An unhealthy obsession with cutting out foods can lead to malnutrition, social struggles, and mental health strain.
Plus, unqualified sources giving questionable advice may make things worse.
If you have questions about clean eating, always talk to a registered dietitian or nutrition expert.