The Dirt on Clean Eating
Written by Lindsey Chronert
I grew up in the 1990s, when frozen Lean Cuisines, grilled chicken sandwiches from Carl’s Jr., and vanilla PowerBars were considered healthy. I learned to cook in high school, starting with the basics and my mom’s signature dishes: turkey chili, yellow curry with chicken, and pasta primavera—roasted vegetables, pasta, and cheese. My go-to meal was a huge salad packed with avocado, tomato, Craisins, pre-cooked and sliced chicken cutlets, crumbled feta cheese, croutons, and herby flavored almond slivers. I coated the salad with a healthy dose of Annie’s Green Goddess dressing. I was an athlete playing field hockey, soccer, and lacrosse. I thought I knew what eating healthy was all about.
It wasn’t until college, when I began studying kinesiology, that I truly started to understand nutrition and a healthy lifestyle. I wrote research papers on the prevalence of eating disorders among ballet dancers and in hidden corners of the internet. I studied the health benefits of a vegetarian diet and the risks of consuming animal protein. I even gave a speech about eating more tofu to persuade my classmates to consume less meat. I’ve always been fascinated by food and our relationship with it.
When multiple people replied to my October newsletter expressing interest in learning more about clean eating, I was 100% on board. I consider myself to be a clean eater. I intended to share recipes and clean eating tips. But no less than two minutes later, I questioned whether a clean diet could include a cheese plate. I realized I had trouble defining what eating “clean” actually meant. This led me to a deep dive into the research of dietitians, nutritionists, and authors.
It turns out, clean eating is a lot dirtier than I thought.
The Dirt on Clean Eating
Clean eating is often portrayed as the gold standard for healthy eating. Studies link minimally processed diets to lower risks of chronic diseases such as heart disease, cancer, and diabetes. According to Harvard’s Nutrition Source, it generally refers to consuming foods in their most natural state—minimally processed, potentially organic, and free of chemical additives or preservatives. This approach emphasizes whole fruits and vegetables, lean proteins, whole grains, and healthy fats, while avoiding highly processed snacks and packaged foods.
At first glance, clean eating seems like a straightforward and healthy choice. But this seemingly simple concept has varying interpretations. For some, it means exclusively organic and avoiding anything pre-packaged. For others, it involves cutting out gluten, sugar, oils, or fats altogether. Many people approach clean eating with good intentions and even find success in creating balance. But for others, this ideal can quickly unravel, leading to mental distress, social isolation, and unintended harm.
When Clean Eating Gets Messy
What begins as a reasonable effort to eat more whole foods—such as replacing packaged snacks with fresh fruits or opting for whole grains over refined ones—can gradually evolve into restrictive behaviors and an unhealthy obsession with purity. This can become a slippery slope. Some scientists argue that the fixation on “eating right” can lead to psychological distress and disordered eating—orthorexia nervosa. As Medical News Today explains, “While people with orthorexia nervosa may be eating healthy foods, their fixation on the foods is unhealthy.”
Such rigid thinking around food can foster guilt and disgust toward so-called “unclean” foods, creating a cycle of shame and anxiety. This mindset not only diminishes the joy of eating but also perpetuates a damaging relationship with food.
The Privilege in Clean Eating
Clean eating often emphasizes whole, organic, and unprocessed foods—options that can be expensive, time-intensive to prepare, and inaccessible for many people due to financial or geographic constraints. Clean eating often ignores the realities of food insecurity, where individuals might rely on processed or packaged foods due to necessity rather than choice.
Additionally, clean eating can perpetuate harmful notions about traditional and cultural foods, labeling them as “dirty” if they don’t fit its rigid standards. By promoting “healthier” versions of cultural dishes, it risks erasing the significance of those foods and alienating diverse communities.
Society’s Obsession with Clean vs. Dirty
Food isn’t inherently clean or dirty. Labeling it “dirty” or bad feeds into toxic narratives that create guilt and promote unrealistic dietary expectations. The clean eating movement amplifies society’s obsession with perfection and control, especially when it comes to food and body image. This binary thinking shifts the focus from nourishment and enjoyment to moral judgment.
The association of clean eating with a specific body ideal—lean, toned, and conventionally attractive—reinforces unrealistic beauty standards and conflates health with appearance. These pressures disproportionately affect women and marginalized groups, perpetuating harmful cycles of diet culture. Clean eating is marketed as a pathway to achieving an idealized body, but it often ignores the diversity of healthy shapes and sizes. It emphasizes aesthetics over true well-being.
Why Intuitive Eating and Food Freedom is a Better Approach
Intuitive eating and food freedom offer a thoughtful and compassionate way to approach nourishment, focusing on flexibility, balance, and connection. Instead of sticking to strict dietary rules or labeling foods as “good” or “bad,” these approaches encourage a more natural and intuitive relationship with food. They center on listening to your body’s hunger and fullness cues, honoring cravings, and savoring meals without guilt. This perspective makes space for a more inclusive and enjoyable way of eating that values nourishment, pleasure, and emotional well-being over rigid external ideals. By letting go of food-related judgment, intuitive eating and food freedom nurture a healthier and more empowering relationship with food.
Clean eating often leans on a one-size-fits-all approach and unintentionally stigmatizes certain foods or traditions. In contrast, intuitive eating and food freedom honor the uniqueness of each individual. They embrace the richness of eating experiences—whether rooted in personal preferences, cultural traditions, or simply joy—making them adaptable and welcoming for all. This mindset isn’t about perfection; it’s about fostering joy, self-compassion, and holistic well-being. It’s an approach that celebrates balance and empowers people to connect with food in a way that feels authentic and sustainable.
