Whole food plant-based diet: The First Step to Living Better for Longer

Want to add a decade to your life? The secret might be sitting right in your garden.

A modelling study published in PLOS Medicine concluded that consuming more plant-based foods could add up to 10 years to your life expectancy, primarily through the reduction of chronic diseases and the positive effects on cellular health (1). The combination of fibre, healthy fats from nuts and seeds, and protective compounds found in colourful fruits and vegetables creates a powerful formula for extending both lifespan and healthspan, ensuring not just a longer life, but a healthier one.

The longevity benefits, combined with enhanced recovery and performance capabilities, are just some of the benefits that lead so many high-performing athletes, including Lewis Hamilton (F1) and Novak Djokovic (Tennis), to also follow a plant-based diet to improve performance. Their choice to embrace plant-based nutrition isn't just about living longer, but about living better and performing at one's peak.

Despite these compelling benefits, many people still hesitate to embrace a fully whole food, plant-based (WFPB) diet. A diet which refers to foods that are minimally processed, including whole grains, fruits, vegetables, legumes (like beans, peas, and lentils), as well as nuts and seeds.

So, with all these benefits backed by science and empirical evidence, what is really holding most of us back from embracing the power of plants?

Deep-rooted cultural traditions, misconceptions about protein adequacy and the convenience of familiar eating patterns often stand in the way of change.

Growing up in a traditional Portuguese household, I witnessed first-hand how important meat and fish were to my parents and grandparents. When they were growing up, their meals were predominantly based on whole foods coming directly from their farms, and meat would only be served on special occasions. As meat became more pervasive and available for consumption, so too did the ingrained belief that a meal without meat would not be a proper meal.

This view was not unique to my family back in Portugal. Across cultures and throughout history, meat has been viewed as a status symbol, a sign of wealth and abundance. In medieval Portugal, whilst nobles feasted on meat and exotic spices, commoners thrived on a diet rich in vegetables, legumes and grains (2). This historical perception of meat as a status symbol has left a lasting imprint on our collective view of what a healthy meal should look like. Even today, there is often an underlying assumption that a meatless plate lacks protein or sustenance. 

The irony is that the very foods that were once considered 'peasant fare', such as the vegetables, legumes and whole grains that sustained our ancestors, are now recognised by modern science as the key to optimal health and longevity.

But what exactly makes plants so powerful?

Let's break down the science behind why these humble foods are actually nutritional powerhouses that can transform your health, by looking at 8 reasons that make a whole food plant-based diet a strong foundation for a longer and healthier life:

1. Fibre, found exclusively in plant foods, plays a vital role in supporting digestion and nourishing the cells of the gut. It feeds beneficial bacteria that help maintain gut integrity whilst also regulating cholesterol and blood sugar levels (4). Government guidelines in the UK recommend increasing fibre intake to 30g per day. A simple way to get closer to this goal is to add a cupful of blueberries to your breakfast (around 4g of fibre) and a cupful of beans to either lunch or dinner (around 14g of fibre). These easy additions alone provide more than half of your daily fibre needs.

2. Antioxidants help protect our cells by reducing oxidative stress, a key contributor to ageing and chronic disease (5). Whilst berries are a popular choice for their powerful antioxidant properties, other foods such as squash, sweet potatoes, dark leafy greens and nuts are also excellent sources, which can easily be added to your existing meal plan.

3. Polyphenols are naturally occurring compounds found in colourful fruits, vegetables, herbs and teas that can support many body functions and help protect the brain, heart and immune system by reducing inflammation (6). Some of my favourite regular weekly sources are apples, green tea, flaxseeds and broccoli.

4. Appetite regulation and satiety without overeating are one of the benefits of eating many plant foods, such as cabbage, peppers or asparagus, which are nutrient-dense yet low in calories. Their high fibre and water content help you feel full and nourished for longer (6, 7).

5. Rich in vitamins and minerals, plants support everything from energy to hormone balance and cognitive function (3). For example, vitamin C, found abundantly in citrus fruits, peppers and berries, supports collagen production, immune function and enhances iron absorption from plant foods. Similarly, magnesium, present in leafy greens, nuts and legumes, plays a key role in energy metabolism, muscle and nerve function and helps regulate blood pressure.

6. Metabolic flexibility is one of the key benefits from plant-based foods. The naturally high fibre content in some foods slows the absorption of glucose into the bloodstream, preventing sharp spikes and crashes in blood sugar and insulin levels. This steady release of energy helps the body maintain balanced blood sugar throughout the day. Additionally, plants are rich in micronutrients such as magnesium, chromium and polyphenols, which improve insulin sensitivity by allowing cells to use glucose more efficiently for energy. Over time, this enhances energy regulation and reduces the risk of insulin resistance and type 2 diabetes (3).

7. Lower rates of cardiovascular disease, cancer and cognitive decline are often linked with whole food, plant-based diets (8). This protective effect is largely due to the combination of fibre, antioxidants and micronutrients found in plants. Fibre helps regulate blood sugar and cholesterol, antioxidants reduce oxidative stress and inflammation, whilst vitamins and minerals support cell function, brain health and hormone balance. Together, these factors contribute to long-term health and resilience against chronic diseases.

   
   

8. Positive impact on the gut-brain axis and emotional wellbeing results from eating a whole food, plant-based diet rich in certain phytonutrients and fibre types (9). Polyphenols in berries, cocoa and green tea may help reduce inflammation in the gut and support the production of neurotransmitters like serotonin, which influence mood. Prebiotic fibres found in foods like onions, garlic, leeks, asparagus and legumes feed beneficial gut bacteria, which in turn produce short-chain fatty acids that can affect brain function and stress response.

The science is solid: plants are packed with exactly what our bodies need to thrive.

From our ancestors who thrived on plant-rich diets, to today's top athletes breaking records on plant-based nutrition, to countless scientific studies showing how plants can help us live longer, healthier lives, the evidence is compelling. And the good news is that you don't need to transform your entire diet overnight. Starting your whole food, plant-based journey can be as simple as adding an extra serving of vegetables to your dinner or tossing some berries into your breakfast. Every small change counts, as each plant-based choice is an investment in your health.

Think of eating plants like building a diverse team. You would not want everyone on your team to have the same skills, would you? The same applies to your plate. For example, whilst broccoli is fantastic, eating just broccoli every day will not give you the full spectrum of nutrients your body craves. You might have heard the advice to 'eat the rainbow', but for this to become true, not all meals need to look like a work of art. Instead, focus on variety throughout your week.

To help you sustain a balanced whole food, plant-based diet, aim for 30 different plant foods weekly, including everything from vegetables and fruits to herbs, spices, grains, legumes, nuts and seeds.

This approach is not just practical but also a proven method to support your gut health and overall wellbeing, helping you live healthier for longer.

Want to learn more about making this work in your daily life? Subscribe to my newsletter to access my five practical tips for adding more plants to your meals.

And stay tuned for my next post, where we shall explore how to complement your plant-rich diet with natural, joyful movement.

References

1. Fadnes, L. T., Økland, J.-M., Haaland, Ø. A., & Johansson, K. A. (2022). Estimating impact of food choices on life expectancy: A modeling study. PLOS Medicine, 19(2), e1003889. https://doi.org/10.1371/journal.pmed.1003889

2. Barroca, Mário  (2017). No tempo de D. Afonso Henriques: reflexões sobre o primeiro século português. CITCEM - Centro de Investigação Transdisciplinar Cultura, Espaço e Memória. ISBN 978-989-8351-75-3

3. Stavitz, J., Porcelli, R. & Gentile, J. (2025). The Role of Plant-Based Nutrition and Exercise in Metabolic Syndrome: A Narrative Review. Nutrients, 17(9). https://doi.org/10.3390/nu17091498

4. Makki, K., Deehan, E. C., Walter, J. & Bäckhed, F. (2018). The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host and Microbe, 23(6), pp.705–715. https://doi.org/10.1016/j.chom.2018.05.012

5. Ayaz, A., Zaman, W., Radák, Z. & Gu, Y. (2024). Green strength: The role of micronutrients in plant-based diets for athletic performance enhancement. Heliyon, 10(12). https://doi.org/10.1016/j.heliyon.2024.e32803

6. González-Sarrías, A., Espín, J. C. & Tomás-Barberán, F. A. (2017). Non-extractable polyphenols produce gut microbiota metabolites that persist in circulation and show anti-inflammatory and free radical-scavenging effects. Trends in Food Science & Technology, 69, pp.281–288. https://doi.org/10.1016/j.tifs.2017.07.010

7. Ello-Martin, J. A., Ledikwe, J. H. & Rolls, B. J. (2005). The influence of food portion size and energy density on energy intake: implications for weight management. The American Journal of Clinical Nutrition, 82(1), pp.236S–241S. https://doi.org/10.1093/ajcn/82.1.236S

8. Riboli, E. et al. (2002). European Prospective Investigation into Cancer and Nutrition (EPIC): study populations and data collection. Public Health Nutrition, 5(6b), pp.1113–1124. https://doi.org/10.1079/phn2002394

9. Cryan, J. F. et al. (2019). The Microbiota-Gut-Brain Axis. Physiol Rev, 99, pp.1877–2013. https://doi.org/10.1152/physrev.00018.2018.

Living Better for Longer