Whole Food Plant-Based (WFPB) Diet — Diets
Unprocessed plant-centered nutrition excluding all animal products and refined foods, emphasizing whole grains, legumes, fruits, and vegetables.
Overview
The Whole Food Plant-Based (WFPB) diet emphasizes unprocessed or minimally processed plant foods while excluding animal products, added oils, and refined foods. Popularized by T. Colin Campbell, Caldwell Esselstyn, and Dean Ornish, WFPB has demonstrated significant benefits in landmark trials. The Ornish Lifestyle Heart Trial showed partial reversal of coronary atherosclerosis, and Esselstyn's program demonstrated near-elimination of cardiac events in compliant patients. Large cohort studies (Adventist Health Studies) show vegans and vegetarians have 15-20% lower all-cause mortality. WFPB differs from general veganism by excluding processed vegan foods and added oils.
Indications
- Cardiovascular disease reversal
- Type 2 diabetes management
- Weight loss and obesity management
- Cancer risk reduction
- Inflammatory condition management
Mechanism of Action
40-60 g/day dietary fiber promotes beneficial gut microbiome, increases SCFA production, and improves insulin sensitivity
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| WFPB Diet | Whole grains, legumes, vegetables, fruits, nuts/seeds; no animal products or added oils | Daily | Supplement B12 (250 mcg/day or 2,500 mcg/week) |
Evidence Grade
GRADE C
Safety & Contraindications
- Requires B12 supplementation (no plant sources)
- Monitor vitamin D, omega-3 (DHA/EPA), iron, zinc, and iodine status
- May be inadequate for growing children without careful planning
- Protein combining is not necessary at each meal but variety is important
- Caloric density may be too low for athletes with high energy needs