Let’s be real—if your pantry is packed with processed snacks, mystery-ingredient condiments, and that one expired box of mac & cheese (oops), eating healthy can feel like an uphill battle. But here’s the thing: a whole foods diet starts with a pantry detox .
Think of it as a glow-up for your kitchen . By ditching the ultra-processed stuff and swapping in nutrient-dense, whole ingredients , you’ll set yourself up for effortless healthy eating. No more last-minute “there’s nothing to eat” takeout orders or accidentally inhaling a bag of chips—just real, nourishing food that makes you feel amazing.
In this guide, I list what to eliminate from your pantry, what chemicals to look out for, and I even list what's in my own pantry, being someone who maintains a whole foods diet. When we’re done, your pantry will be a thriving hub of whole-food goodness. Ready to clean house? Let’s do this. ✨
Out with the Bad
Detox from these hidden toxins and take control of your health by cleaning out your pantry. Here’s a list of things to remove:
-
Refined Sugars
Found in: White sugar, corn syrup, artificial sweeteners
Why Remove? Excessive sugar consumption is linked to inflammation, weight gain, and increased risk of chronic diseases like diabetes and heart disease. Opt for natural sweeteners like honey, maple syrup, or coconut sugar instead.
-
Highly Processed Oils
Found in: Vegetable oil, canola oil, soybean oil, margarine
Why Remove? These oils are highly processed and can contain trans fats or excessive omega-6 fatty acids, which contribute to inflammation. Instead, stock up on healthier options like olive oil, avocado oil, and coconut oil.
When shopping for olive oil, choose one sourced from a single region (such as Italy) and packaged in a glass bottle to ensure the highest quality and avoid the risk of it being blended with other oils.
-
Artificial Additives & Preservatives
Found in: Processed snacks, boxed meals, canned soups, flavored chips, and sodas
Why Remove? Many artificial additives, such as MSG, artificial colors, and preservatives like BHT and BHA, have been linked to negative health effects, including headaches, digestive issues, and even potential long-term risks.
-
Refined Grains
Found in: White flour, white pasta, white rice
Why Remove? These grains have been stripped of their fiber and nutrients, leading to blood sugar spikes and crashes. Choose whole grains like quinoa, brown rice, and whole wheat flour for more nutritional benefits.
-
Sugary & Artificially-Flavored Drinks
Found in: Soda, powdered drink mixes, fruit juices with added sugar
Why Remove? These beverages often contain high levels of sugar and artificial ingredients that contribute to energy crashes, weight gain, and increased risk of metabolic disorders. Instead, hydrate with herbal teas, infused water, bone broth, or coconut water.
-
Ultra-Processed Snacks
Found in: Packaged cookies, chips, microwave popcorn, instant noodles
Why Remove? These snacks are loaded with preservatives, unhealthy fats, and excessive sodium. Replace them with healthier alternatives like nuts, air-popped popcorn, and homemade granola.
-
Condiments with Hidden Sugars & Additives
Found in: Ketchup, store-bought salad dressings, barbecue sauce
Why Remove? Many condiments contain high-fructose corn syrup, artificial preservatives, and excessive sodium. Opt for homemade dressings, mustard, or salsa as healthier alternatives.
Chemicals are so Last Year
It's perfectly fine to enjoy the occasional bag of chips or bowl of cereal. However, when stocking your pantry, be mindful of ingredient labels while shopping. Even products marketed as "natural" or "clean" can still contain harmful additives. To make healthier choices, take a moment to read the ingredients carefully. Consider screenshotting the list below as a quick reference to help you avoid unwanted chemicals.
-
Artificial Sweeteners
Aspartame
Sucralose
Saccharin
Acesulfame K
-
Preservatives
Sodium benzoate
BHA (Butylated Hydroxyanisole)
BHT (Butylated Hydroxytoluene)
Potassium bromate
Propyl gallate
-
Additives + Flavor Enhancers
Monosodium glutamate (MSG)
Disodium inosinate
Disodium guanylate
Artificial flavors
-
Artificial Colors
Red 40 (Allura Red AC)
Yellow 5 (Tartrazine)
Yellow 6 (Sunset Yellow FCF)
Blue 1 (Brilliant Blue FCF)
Blue 2 (Indigo Carmine)
Green 3 (Fast Green FCF)
Red 3 (Erythrosine) JUST BANNED IN US FOODS
-
Emulsifiers and Texture Enhancers
Carrageenan
Polysorbates (e.g., Polysorbate 80)
Propylene glycol
Sodium phosphate
-
Unhealthy Oils and Trans Fat
Partially hydrogenated oils
Palm oil (often highly processed)
Vegetable shortening
-
Hidden Sugars + Harmful Sweeteners
High fructose corn syrup (HFCS)
Corn syrup solids
Maltodextrin
Dextrose
Inside My Pantry
Because my body is highly sensitive, I prioritize keeping my pantry as clean as possible. By fueling myself with whole foods and minimizing processed, sugary items, I’ve experienced significant healing—from IBS and acne to reduced anxiety. Now, at 32, I feel as energized and healthy as I did at 18. Here’s what I keep stocked in my pantry:
- Nuts such as almonds, walnuts, and Brazil nuts. I mainly use them to make milk or granola.
- Organic beans. I try to find the brands that come in glass over cans.
- Bags of lentils and peas to make soups out of.
- Organic brown and wild rice. Lately, I have been making it with bone broth instead of water to add protein.
- Organic, Gluten Free rolled oats. I use this to make granola and occasionally oatmeal.
- Baking supplies such as gluten-free flour, coconut sugar, yeast, baking soda, and baking powder. Out of these ingredients, I mainly use the flour to make fresh pasta. I stopped buying boxed pasta to eliminate more preservatives from my diet.
- Kelp, silken tofu, and bonito flakes to make miso soup.
- Dates, raisins, and cranberries. I love these for a bit of a snack.
- Pure, organic dark chocolate.
- Cans of coconut milk and coconut cream for cooking.
- Call me crazy, but I STOPPED buying chips for my pantry. They were always going bad because I wasn't eating them. As I cleaned my diet more and more, any cravings I used to have for them completely disappeared. I also do not buy cereals. They are empty calories, and I desire a high-protein breakfast like a superfood smoothie or bowl of eggs.
I promise you—once you start eating a clean, whole-food diet , you won’t just look and feel amazing , but you’ll also naturally stop craving the processed junk that used to fill your pantry. It’s all about setting yourself up for success , and one of the easiest ways to do that is by choosing a designated meal prep day (mine is usually Sunday) to roast a bunch of veggies and prep homemade meals for the week.
Think of it this way: what you put into your body is an act of self-love . When you truly value yourself, you fuel your body—the incredible temple that carries you through life—with real, nourishing foods. But when you neglect that love and respect, it’s easy to fall into the cycle of junk food and excess alcohol.
At the end of the day, it’s your choice . So—what will you choose? 💛✨
If you need recipe inspiration, check out our Pinterest board "Time to Eat."
