What is a Whole Food Plant-Based Diet

The whole food plant-based (WFPB) way of eating centres on whole and minimally processed, nutrient-dense plant foods. That means choosing a variety of vegetables, fruits, legumes, whole grains, nuts, and seeds, while avoiding or limiting processed and ultra-processed foods, oils, added sugars, and refined grains.

This guide breaks down what WFPB eating involves, its health benefits, and how to get started.

Health Benefits of WFPB Eating

Numerous studies have linked WFPB diets with:

• Lower risk of heart disease
• Reduced incidence of type 2 diabetes
• Lower cholesterol and blood pressure
• Reduced risk of certain cancers
• Attaining/maintaining a healthy weight.

These benefits stem from focusing on whole foods rich in fibre, antioxidants, and plant-based nutrients, while avoiding the inflammation and chronic disease risks associated with animal products and ultra-processed foods.

“Evidence shows that a whole food plant-based eating pattern can prevent, reverse or significantly reduce the disability caused by a wide range of diseases.” Dr Heleen Haitjema, Co-Founder & Chair of Doctors for Nutrition

WFPB Staples

For the ethically and well-being minded folk, here are some core whole food staples that support both ethical vegan and health-based goals:

• Vegetables – Especially dark leafy greens, cruciferous veggies (like broccoli, cabbage and cauliflower), and brightly coloured varieties
• Tubers – Root vegetables like potatoes, sweet potatoes, yams
• Whole grains – Brown rice, oats, quinoa, barley, whole wheat
• Legumes – Beans, peas, lentils, and soy-based foods like tempeh, tofu (minimally processed), and edamame
• Fruits – Berries, bananas, citrus fruits, grapes, and any other type of fruit
• Nuts and seeds – Flaxseeds, chia, walnuts, almonds
• Herbs and spices – Great for enhancing flavour without needing oil or excess salt

What to Watch Out For

While transitioning to WFPB eating, here are some common points to be mindful of:

• Oil and ultra-processed foods (even if they’re vegan) – These are often included in many plant-based diets, but if you are taking the WFPB approach, they are discouraged.
• Caloric intake – Whole plant-based foods are low in calories, so it’s important to eat until you’re comfortably satisfied. On a WFPB diet you can eat a high volume of food without exceeding your calorie needs.
• Vitamin B12 – As with any plant-based diet and for anyone over the age of 50, B12 supplementation is recommended to prevent deficiency.

Tips for a Smooth Transition

Whether you’re embracing WFPB eating from the outset or shifting toward it gradually, here are some helpful tips to stay on track:

• Explore new recipes and flavours – Experiment with different cuisines. Use spices and herbs to add flavours you like to your meals
• Plan ahead – Include a variety of plant foods across the week to cover all your nutritional bases.
• Batch cook and prep – Preparing meals ahead of time makes it easier to stick with whole food eating during busy days.
• Dine out smart – Look at menus online ahead of time and don’t hesitate to call venues with specific questions. Ask them if they can make the meal with less or no oil and less salt.
• Read ingredient labels carefully – Some seemingly healthy foods still contain additives or oils.
• Be kind to yourself – Learn from setbacks, keep moving forward. Progress is the goal.

Where to Find WFPB Recipes

You’ll find a great selection of whole food plant-based recipes on the Vegan Easy website with plenty of simple and tasty ideas to get you started. You can also find more at the Doctors For Nutrition website.

Final Thoughts

A whole food plant-based diet offers a powerful way to support long-term health and vitality. By focusing on whole and minimally processed, nutrient-dense plant foods, you can fuel your body with what it needs to thrive, without relying on added oils, refined sugars, or ultra-processed foods.

Whether you’re just starting out or fine-tuning your current eating habits, the WFPB approach is a flexible, sustainable way to prioritise wellbeing and ethical living through food. With a little planning and support, healthy plant-based living can be both simple and deeply rewarding.

Doctors For Nutrition offers further information on the WFPB eating and why it’s beneficial.