The term “WOE Diet” is an acronym for “Way of Eating” and is often used to describe the Wahls Protocol, a specific dietary and lifestyle program developed by Dr. Terry Wahls. Dr. Wahls, a physician who was diagnosed with secondary progressive multiple sclerosis (MS), designed this approach after extensive research into nutritional factors that support cellular health. The protocol’s primary focus is to maximize the intake of micronutrients, which are the vitamins, minerals, and compounds necessary for optimal function of the body’s cells, particularly the mitochondria. This nutrient-dense strategy is intended to reduce inflammation and provide the building blocks necessary for neurological and overall health.
Core Dietary Requirements
The Wahls Protocol requires consuming nine cups of fruits and vegetables daily. This high volume of plant matter is strategically divided into three categories to ensure a broad spectrum of micronutrients. The first category requires three cups of green leafy vegetables, such as kale and spinach, which provide high levels of vitamins A, C, and K, as well as B vitamins and minerals.
The second requirement is three cups of sulfur-rich vegetables, including items like broccoli, cabbage, onions, and garlic. These sulfur compounds support the body’s detoxification pathways and the production of glutathione, a powerful antioxidant that aids cellular function. The final three cups must come from deeply colored fruits and vegetables, such as beets, carrots, and berries, which supply flavonoids and polyphenols that act as antioxidants. This emphasis on specific plant groups ensures the diet is not only high in volume but also rich in compounds that support mitochondrial health.
Beyond the plant requirements, the WOE diet includes six to twelve ounces of high-quality protein each day, prioritizing grass-fed meat and wild-caught fish. These sources provide omega-3 fatty acids and other vital nutrients crucial for brain health. Healthy fats are also incorporated, with a focus on liquid oils like olive and avocado oil for cold use, and coconut fat, ghee, or animal fats for cooking.
Essential Elimination Guidelines
A fundamental component of the Wahls Protocol is the strict elimination or severe restriction of foods considered inflammatory or low in nutrients. The standard WOE diet requires the removal of all gluten-containing grains, such as wheat, barley, and rye, due to their potential to trigger inflammatory responses. All dairy products, including milk, cheese, and yogurt, are also excluded, as sensitivities to dairy proteins are common, especially in individuals with autoimmune conditions.
Refined sugars, artificial sweeteners, and highly processed foods are also prohibited. These substances are viewed as nutritionally empty and capable of contributing to systemic inflammation and negatively impacting the gut microbiome. By removing these common inflammatory culprits, the diet aims to calm the immune system and support the integrity of the digestive tract.
The Three Progressive Tiers
The Wahls Protocol is structured into three progressive tiers, offering a customizable framework that allows individuals to increase dietary intensity over time. Wahls Diet (Level One) is the foundational tier, which primarily focuses on the required nine cups of vegetables and the elimination of gluten, dairy, sugar, and processed foods. This level serves as the entry point, establishing the core principles of nutrient density and food quality.
The next stage, Wahls Paleo (Level Two), builds upon the first by further restricting the diet to align more closely with a Paleolithic template. This tier requires the reduction or elimination of non-gluten grains, legumes, and potatoes. It also introduces organ meats, such as liver, and fermented foods like sauerkraut and kimchi, for added micronutrients and gut support.
The most restrictive level, Wahls Paleo Plus (Level Three), is a ketogenic version of the diet that significantly limits carbohydrate intake. This advanced tier reduces the daily vegetable and fruit goal to six cups and eliminates all grains, legumes, and potatoes. It encourages the consumption of coconut oil and full-fat coconut milk to support ketosis, the metabolic state where the body burns fat for fuel. Level Three also incorporates intermittent fasting, recommending individuals eat only twice daily with a 12- to 16-hour nightly fast.