A Whole Food Plant Based Diet (WFPB) focuses on consuming a variety of unrefined, or minimally refined, plant foods. This dietary approach emphasizes whole grains, fruits, vegetables, legumes, and nuts, while excluding or minimizing animal products and processed foods. Eating a diverse range of plant-based foods ensures you receive a wide spectrum of essential nutrients. The foundation of a WFPB diet is built upon consuming foods in their most natural state, minimizing processed ingredients, added sugars, and unhealthy fats. This approach promotes optimal health by providing an abundance of vitamins, minerals, antioxidants, and fiber.
Whole grains and ancient grains are cornerstones of a WFPB diet, providing complex carbohydrates, fiber, and a variety of micronutrients. Options include amaranth, barley, brown rice, bulgur, farro, millet, quinoa, sorghum, steel cut and rolled oats, teff, wheat berries, whole wheat, and wild rice. These grains contribute to sustained energy levels, digestive health, and overall well-being.
Legumes, both dried and canned (with minimal salt), are excellent sources of plant-based protein and fiber. Incorporating a variety of legumes such as adzuki beans, black beans, black-eyed peas, chickpeas, fava beans, green beans, kidney beans, lentils, lima beans, mung beans, peas, pinto beans, and soybeans into your diet provides essential nutrients and promotes satiety.
Leafy greens, whether fresh or frozen, offer a wealth of vitamins, minerals, and antioxidants. Arugula, bok choy, chards, cilantro, collards, kale, lettuces, parsley, and spinach are just a few examples of nutrient-dense greens to include in a WFPB diet. These versatile vegetables can be enjoyed in salads, smoothies, soups, and side dishes.
Root vegetables, like beets, carrots, daikon, garlic, ginger, leeks, onions, potatoes (all colors), radishes, and turnips, provide essential nutrients and contribute to a variety of flavors and textures in a WFPB diet. These vegetables are rich in vitamins, minerals, and antioxidants, supporting overall health.
Beyond leafy greens and roots, a WFPB diet incorporates a wide variety of other vegetables, including asparagus, Brussels sprouts, cauliflower, celery, mushrooms, peppers, sea vegetables, squash, tomatoes, and zucchini. These vegetables contribute diverse flavors, textures, and essential nutrients to a well-rounded plant-based diet.
Fruits, enjoyed fresh or frozen, provide natural sweetness, vitamins, minerals, and antioxidants. Apples, apricots, bananas, berries, cherries, grapes, kiwi, mangoes, melons, papayas, pineapple, and plums are just a few examples of the wide array of fruits to include in a WFPB diet.
Omega-3-rich seeds like chia seeds and flaxseed are important additions to a WFPB diet, providing essential fatty acids that support heart health, brain function, and overall well-being. These seeds can be easily incorporated into smoothies, salads, or sprinkled on top of various dishes.
Organic whole soy products, such as edamame, miso, tempeh, and tofu, can be included in moderation (2-3 servings per day) in a WFPB diet. Soy provides a good source of plant-based protein and other essential nutrients.
Spices play a crucial role in enhancing the flavor of plant-based dishes. A wide variety of spices can be used to create delicious and satisfying meals within a WFPB diet framework.
Beverages on a WFPB diet primarily include water, unsweetened plant-based milk substitutes, decaffeinated coffee, green tea, and herbal teas. These options provide hydration and avoid added sugars or artificial ingredients.
Vitamin B12 is an essential nutrient not produced by plants or animals. Since it’s made by microbes found in the gastrointestinal tract of animals, animal foods are common sources. While some edible algae, mushrooms, and fermented foods contain small amounts of B12, supplementation is often recommended for those following a WFPB diet.
