Plant-Forward / WFPB
Fiber-rich, polyphenol-rich; attention required to B12, iron, omega-3.
Evidence base
Strong cohort evidence for reduced cardiovascular and cancer mortality in whole-food plant-based adherents. Nutrient adequacy requires planning.
Mechanisms
- Very high fiber and phytonutrient intake
- Low saturated fat and cholesterol
- Gut microbiome diversity support
Studied populations
- Adventist Health Study
- EPIC cohorts
- Blue Zone populations (partial)
Likely strengths
- Highest fiber intake of any pattern
- Strong environmental sustainability
- Consistent cardiovascular benefit signal
Open questions
- B12, iron, zinc, omega-3 adequacy without supplementation
- Ultra-processed vegan foods vs whole-food patterns
- Protein quality and quantity for athletes