Whole food diet: Foods, benefits, and tips

Whole food diet: Foods, benefits, and tips []Amy Richter is a registered dietitian who specializes in skin conditions and gut health. She owns The Acne Dietitian, a blog and private practice dedicated to helping people with acne achieve clear skin using diet and lifestyle changes.n[]Educationn

n
• Missouri State University, BSn
• Cox College, MSn
• Currently pursuing additional training in functional nutrition through the Integrative and Functional Nutrition Academynn[]Certificationsn
  n
  • Certified LEAP Therapist (CLT)nn[]Affiliationsn
    n
    • Nutritionist Answersnn”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.medicalnewstoday.com/wp-content/uploads/2022/01/Amy-Richter-500×500-Bio.png”,”alt”:””}}],”id”:”mnt-3750618″,”updateReason”:[],”editor”:”Ruth Eagle”,”factCheckedBy”:””,”factCheckers”:[],”articleHistory”:{“2025-03-28”:{“updateReason”:[],”authors”:”Caitlin Geng”,”editor”:”Ruth Eagle”,”copyEditor”:”Angela Coffey”,”medicallyReviewedBy”:”Amy Richter, MS, RD”}},”articleDates”:{“factChecked”:{“date”:null,”display”:””},”medicallyReviewed”:{“date”:1743123600,”display”:”March 28, 2025″},”published”:{“date”:1743123600,”display”:”March 28, 2025″},”lastUpdates”:{“date”:1743123600,”display”:”March 28, 2025″},”modified”:{“date”:1743166096,”display”:”March 28, 2025″},”postDraftCreationDate”:{“date”:1741256869,”display”:”March 6, 2025″},”versionFirstPublish”:{“date”:1743162492,”display”:”March 28, 2025″}},”type”:”healthfeature”,”language”:”en”},”cesData”:{“metaDescription”:”A whole food diet contains minimally processed foods close to their natural state. 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This increased risk was greater in men than in women.”},{“title”:”Scientists compare 8 dietary patterns to see how they affect healthy aging”,”link”:”https://www.medicalnewstoday.com/articles/scientists-compare-8-dietary-patterns-to-see-how-they-affect-healthy-aging”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2025/03/bearded-man-healthy-eating-732×549-thumbnail.jpg”,”summary”:”Following specific dietary patterns, especially one that scores high on the Alternative Healthy Eating Index, may help a person age healthy with no chronic diseases or cognitive issues at age 70, a new study suggests.”}],”infiniteScroll”:true,”infScrollArticles”:[{“title”:[“What is the cardiac diet?”],”text”:[“The cardiac diet may be effective in preventing heart disease. Learn more about which foods to eat and limit, and get some tips for meal planning.”],”link”:”/articles/cardiac-diet”,”imageAlt”:”What is the cardiac diet?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2020/07/GettyImages-1134245950_thumb-732×549.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Sade Meeks, MS, RD”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2021/02/Sade_Meeks_500x500_Med_Reviewer_Photos_v2.jpg”,”width”:200,”height”:200,”altText”:””}},”isNutrition”:false,”authors”:[{“id”:988,”name”:{“display”:”Louisa Richards”,”first”:”Louisa”,”last”:”Richards”},”userLogin”:”lrichards”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/louisa-richards”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”[]Louisa Richards BSc (Hons), MBANT, CNHC Registeredn
      []Louisa Richards is a Registered Nutritionist and Nutritional Therapist. She sees clients and delivers workshops with her businesses Heads Up Nutrition and Vegucate Nutrition.n
      []Louisa writes about nutrition and health for news and science outlets. She has a passion for plant-based diets and a functional approach to health. In her spare time, Louisa enjoys the outdoors and gardening. She is also a qualified florist. Louisa loves cooking healthy food and encouraging people to try plant-based!n
      [] n”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.medicalnewstoday.com/wp-content/uploads/sites/3/2021/01/Louisa-Richards-500×500-Bio.png”}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“What to know about vegan meal planning”],”text”:[“A vegan diet can be healthy and well-balanced as long as people ensure that they eat enough of each type of nutrient. Creating a vegan meal plan can…”],”link”:”/articles/vegan-meal-plan”,”imageAlt”:”What to know about vegan meal planning”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2021/08/Stocksy_txp731289f2LPC300_Medium_1338643_thumb-732×549.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Sade Meeks, MS, RD”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2021/02/Sade_Meeks_500x500_Med_Reviewer_Photos_v2.jpg”,”width”:200,”height”:200,”altText”:””}},”isNutrition”:false,”authors”:[{“id”:802,”name”:{“display”:”MaryAnn De Pietro, CRT”,”first”:”MaryAnn”,”last”:”De Pietro, CRT”},”userLogin”:”mdepietro”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/maryann-de-pietro-crt”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[“Asthma”,”COPD”,”Sleep Apnea”,”Cancer “,”Pulmonary Fibrosis”,”Fitness”],”guestTitle”:””,”bio”:{“text”:”
      []MaryAnn De Pietro has written extensively about all things medical, as well as health, fitness, and pregnancy for various websites, magazines, and newspapers. MaryAnn has a B.S. in rehabilitation from Penn State University and a degree in respiratory therapy. She is a former EMT and certified personal trainer. In addition to writing, she works as a respiratory therapist at a trauma center in California.n”},”avatar”:{“title”:””,”src”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Low-carb foods for vegetarians and vegans”],”text”:[“Low-carb diet plans often involve a lot of meat. However, there are plenty of low-carb options for vegetarian and vegan people. Learn more here. “],”link”:”/articles/323470″,”imageAlt”:”Low-carb foods for vegetarians and vegans”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2018/10/low_carb_vegan_thumb-732×549.jpg”,”medicallyReviewedBy”:{“reviewerName”:”Katherine Marengo LDN, R.D.”,”reviewerImage”:{“path”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2019/12/katherine-merengo.jpg”,”width”:200,”height”:200,”altText”:””},”specialties”:[“nutrition”]},”isNutrition”:false,”authors”:[],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“Healthy plant-based diets may help people with diabetes, obesity live longer”],”text”:[“Eating a healthy plant-based diet that includes vegetables, tea, and coffee may help people with cardiometabolic conditions—such as obesity, diabetes…”],”link”:”/articles/healthy-plant-based-diets-may-help-diabetes-obesity-heart-disease-live-longer”,”imageAlt”:”Healthy plant-based diets may help people with diabetes, obesity live longer”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2025/03/plant-based-foods-Stocksy_txp38f9dbf1sA6400_Medium_4027834-Thumb.jpg”,”isNutrition”:false,”authors”:[{“id”:6916,”name”:{“display”:”Kelsey Costa, MS, RDN”,”first”:”Kelsey”,”last”:”Costa, MS, RDN”},”userLogin”:”kcosta”,”links”:{“website”:””,”facebook”:””,”linkedin”:”https://www.linkedin.com/in/kelseycosta-rdn/”,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/reviewers/kelsey-costa-ms-rdn”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”
      []Kelsey Costa is a registered dietitian nutritionist and author based in New England. She is a consulting dietitian, providing impactful nutrition content and communications services to leading health brands and organizations. Kelsey is well-known as a nutrition authority and regularly serves as an expert source for top media outlets. She is passionate about sharing groundbreaking research and promoting public health and nutrition education through her work. Follow her on LinkedIn and learn more at her website or her collaborative publication, Dietitian Insights.n[]Education:n
      n
      • Rhode Island College, BAn
      • Framingham State University, BSn
      • Merrimack College, MSnn[]Certifications:n
        n
        • Registered Dietitian Nutritionist (RDN)n
        • Licensed Dietitian Nutritionist (LDN)n
        • Master Certified Wellness Coach (MCWC)nn[]Professional Accomplishments:n
          n
          • Owner at Impactful Nutrition, a consulting and communications companyn
          • Founder of Dietitian Insights, a dietitian collaborative and online publicationnn”},”avatar”:{“title”:””,”width”:500,”height”:500,”src”:”https://post.medicalnewstoday.com/wp-content/uploads/sites/3/2023/07/Kelsey-Costa-Headshot-500×500-Bio.png”,”alt”:””}}],”reviewedByHeader”:”Medically reviewed by”},{“title”:[“How do butter vs. plant-based oils compare in terms of death, cancer risk?”],”text”:[“Substituting 10 grams of butter a day with an equal amount of plant-based oil was associated with an estimated 17% reduction in overall mortality and…”],”link”:”/articles/butter-vs-plant-based-oils-compare-death-cancer-risk”,”imageAlt”:”How do butter vs. plant-based oils compare in terms of death, cancer risk?”,”thumbnail”:”https://media.post.rvohealth.io/wp-content/uploads/sites/3/2025/03/butter-vs-oil-collage-732×549-thumbnail.jpg”,”isNutrition”:false,”authors”:[{“id”:6962,”name”:{“display”:”Finn Cohen”,”first”:”Finn”,”last”:”Cohen”},”userLogin”:”fcohen”,”links”:{“website”:””,”facebook”:””,”linkedin”:””,”twitter”:””,”instagram”:””,”tiktok”:””},”link”:”/authors/finn-maguire-cohen”,”type”:{“value”:”author”,”label”:”Author”},”nid”:””,”specialties”:[],”guestTitle”:””,”bio”:{“text”:”[]Finn Cohen is an editor and writer whose work has appeared in The New York Times, The Sun magazine, The Moscow Times, Pitchfork, VICE, Our State, and WALTER magazine. He holds a B.A. from Duke University and has taught journalism at the University of North Carolina at Chapel Hill.n”},”avatar”:{“title”:””,”src”:””}}],”reviewedByHeader”:”Medically reviewed by”}],”hidePlacements”:[],”userPreloadDrivers”:{“headerNewsletter”:{“_driverPath”:”/articles/whole-food-diet”,”_contentIndex”:”page”,”driverId”:”ff4ad816-143d-4c2a-968c-ea480f595bfe”,”siteId”:”40fa3d40-7108-11ea-a8fe-ab86e8b4e4d7″,”site”:”mnt”,”status”:”on”,”deleted”:false,”overridePredictiveRPM”:false,”created”:”2025-03-06T16:23:33.000Z”,”updated”:”2025-03-06T16:23:33.000Z”,”createdBy”:”liallison@redventures.com”,”updatedBy”:”emcelroy@rvohealth.com”,”isTest”:true,”overridePredictiveRPMType”:”none”,”sdapiTestName”:””,”rewardType”:””,”modelType”:””,”customModel”:false,”holdout”:””,”imageMobile”:”https://post.healthline.com/wp-content/uploads/2023/03/2ppuDefaultDesktop.jpg”,”color”:”#3d5191″,”driverTypeId”:”1ed6a315-4241-4254-92ae-17d0570ee038″,”confirmationImageDesktop”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-desktop.jpg”,”confirmationImageMobile”:”https://images-prod.healthline.com/hlcmsresource/images/frontend-static/hl/check-our-instagram-mobile.jpg”,”sailthruAccount”:”mnt”,”source”:”menu_newsletter_link”,”titleOverride”:”“You are my favorite medical source online””,”confirmDesc”:”Look out for our email. Can’t wait? Check us out on Instagram.”,”callToAction”:”Join us”,”confirmTitle”:”Thanks for subscribing”,”id”:”9cd886bb-feda-4bca-85a0-4ce514e28eb7″,”trackingNumber”:49520,”adTagIds”:[“5bfa54a0-cb61-11ea-841d-230b5918b98d”],”articlePlacement”:”headerNewsletter”,”image”:”https://post.healthline.com/wp-content/uploads/2023/03/2ppuDefaultDesktop.jpg”,”confirmCallToActionURL”:”https://www.instagram.com/healthline/?subid=e%3Ahw_s%3Amnt_p%3Anl_n%3Amntdaily_l%3Aheadernewsletter_v%3Acontrol_49520″,”secondarySubscriptionSubhead”:”Other newsletters you won’t want to miss:”,”autoOpen”:false,”titleOverrideMobile”:”“You are my favorite medical source online””,”secondaryNewsletters”:[],”descriptionModal”:”Join the thousands who trust MNT for accurate, timely medical information. Our expert writers and medical professionals provide daily health news and insights. See why we’re the go-to source for savvy readers.”,”includeFeedbackStep”:false,”driverType”:”headerNewsletter”,”verticalId”:”7b2406da-a0bd-42a6-95aa-7d6c6d2e0d75″,”verticalName”:”MNT Daily”,”lists”:[“MNT Daily News”],”newsletterMeta”:true,”confirmCallToAction”:”FOLLOW US”,”name”:”e:hw_s:mnt_p:nl_n:mntdaily_l:headernewsletter_v:control”,”imageDesktop”:”https://post.healthline.com/wp-content/uploads/2023/03/2ppuDefaultDesktop.jpg”,”style”:”standard”,”descriptionModalMobile”:””,”driverPlacementId”:”d5b8e667-55c1-4a6d-b05d-728a1733109b”,”campaignName”:”e:hw_s:mnt_p:nl_n:mntdaily_l:headernewsletter_v:control_49520″,”productId”:”e:hw_s:mnt_p:nl_n:mntdaily_l:headernewsletter_v:control_49520″,”_uuid”:”m5451c3cb-2ccd-4b67-bd87-7e890b5a4630mpd_headerNewsletter_ff4ad816-143d-4c2a-968c-ea480f595bfe”,”cpm”:5.527438160803058e+307}},”hasContextualDrivers”:false,”travelerDisabledReasons”:[“Ineligible site (mnt)”]}})})() ]]>

[]A whole food diet prioritizes minimally processed or unprocessed foods that are close to their natural states. Eating whole foods may help improve overall health and could reduce the risk of developing certain conditions.

[]Whole food plant diets are rich in fiber and phytonutrients, which are plant-based chemicals with various health benefits.

[]This article looks at what whole foods are, their benefits, and how to eat more of them.

[]Whole foods are minimally processed, close to their natural state, and do not contain additives such as added sugars or flavor enhancers.

[]Whole foods are high in fiber, vitamins, and minerals and have many health benefits. They are also free from ingredients like trans fats and added sugars that may contribute to certain health problems, such as high blood pressure, heart disease, and diabetes.

[]Whole food diets are not specific diet plans. Rather, they prioritize eating certain foods, such as fruits, vegetables, grains, and legumes, and minimize processed foods that contain additives, chemical preservatives, and artificial ingredients.

[]A whole food diet may include minimally processed animal products such as meat and poultry but generally prioritize plant foods.

[]Following a whole food diet may improve a person’s overall health, and affect weight and chronic disease management.

[]

Effect on weight management

[]Whole food diets do not typically aim to restrict calories or control portion sizes but can still result in weight loss.

[]Research suggests that eating whole plant foods while limiting calorie-dense foods high in added sugars and fats may be an effective way to reduce and manage weight.

[]A small 2021 study highlighted the effect of an 8-week plant-based program on health. The participants, including vegetarians and nonvegetarians, lost weight and improved their blood pressure and cholesterol levels. Those with a higher body mass index (BMI) lost the most weight, averaging 5.5 kilograms (kg).

[]

Effect on chronic diseases

• Heart disease: About 18.2 million adults have coronary artery disease.
• High blood pressure: Around 45% of adults have high blood pressure or hypertension.
• Obesity: Around 74% of adults have obesity.
• Diabetes: About 11% of Americans have diabetes.

[]A 2021 study found that following a whole food diet reduced the risk factors of many chronic diseases, including:

[]These improvements could reduce the risks of chronic diseases, such as heart disease, heart failure, and stroke.

[]A whole food diet emphasizes minimally processed plant foods and may also include minimally processed animal products. These include:

1. Fruits and vegetables: Whole fruits and vegetables, such as apples, berries, citrus fruits, grapes, dark leafy greens, peppers, cucumbers, and carrots.
2. Whole grains: These include brown rice, quinoa, barley, and buckwheat.
3. Lean proteins (including plant-based options): Plant proteins include beans, nuts, and tofu. Animal proteins include meats, seafood, and poultry.
4. Nuts and seeds: These include peanuts and tree nuts, and sesame, sunflower, flax, and pumpkin seeds.
5. Healthy fats: These include avocados, nuts, olives, and olive oil.

[]Transitioning to a whole food diet involves learning to identify and avoid highly processed foods and replacing them with whole foods.

[]Processed foods, such as refined sugars, dairy products, refined vegetable oils, alcohol, and cereals, account for 72.1% of people’s total calorie intake in the United States.

[]A person can learn to identify heavily processed products, such as fruit-flavored drinks and ready-made jarred sauces, and replace them with whole food alternatives, such as whole fruits and homemade vegetable sauces.

[]These tips can help people stick with a whole food diet:

[]

Plan ahead

[]Creating shopping lists and meal plans focused on whole foods can help a person manage their diet, reduce decision making before meal times, and ensure meals are varied and interesting.

[]

Prepare ahead

[]Setting aside time to prepare snacks and meals in advance helps people avoid turning to processed convenience foods when hungry. Having healthy snacks on hand and knowing what the next meal will be can help people stay on track.

[]

Try different foods

[]There is a huge variety of whole foods and recipes to choose from. People can search online or ask friends and family for tried-and-tested recipe ideas. Setting a challenge of trying one new food or recipe each week can help keep meals interesting and maintain motivation.

[]

Replace foods gradually

[]Gradually swapping out processed foods for whole alternatives may help a person adjust to a whole food diet over time. Adding one whole food at a time can help maintain changes in the long term.

[]Expecting to transition from a highly processed diet to a whole food diet in one go can make people feel restricted and lead to feelings of failure if they deviate from their whole food diet. Uncomfortable emotions like this may lead to eating more unhealthy foods.

[]

Keep a food diary

[]Some people find it helpful to record the foods they eat and how those foods make them feel. Tracking positive health changes, such as a reduction in bloating or indigestion, could help motivate a person to maintain their whole food diet.

[]

Consider supplements

[]If a person chooses to follow a whole food vegetarian or vegan diet, they may require dietary supplements to compensate for the lack of animal-derived nutrients. These supplements include:

[]Learning to read food labels to identify and avoid processed ingredients can help people transition to whole foods.

[]It may be helpful to look for foods with short ingredient lists containing simple, recognizable whole food components. A helpful rule is to exclude foods with ingredients that are uncommon in a home kitchen.

[]Whole foods generally do not contain chemical coloring additives or flavor enhancers.

[]A person can also read nutrition facts labels on food packaging, which include information on added sugars, saturated and trans fats, and nutrients. Highly processed foods often contain added sugars and high amounts of unhealthy fats.

[]A whole food diet prioritizes eating minimally processed foods close to their natural states. Some people include minimally processed animal products in their diet, while others focus on plant foods only.

[]Focusing on a whole food diet could help improve a person’s overall health, prevent certain chronic diseases, and help with weight management. However, if a person follows a whole plant food diet only, they may need to take supplements to replace key nutrients that people typically get from animal products.

[] 

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A whole food diet contains minimally processed foods close to their natural state. Learn about the health benefits of eating whole foods and how to include them.