Your Ultimate Guide to what are Whole Food Supplements

Walking down the supplements aisle of a pharmacy or supermarket can feel overwhelming. Supplements are a huge and very competitive market, and in some cases highly unregulated. There are so many choices that we can often feel bamboozled. The most important thing to note is that a supplement is exactly that (its intended to supplement a healthy diet, not to replace it). This means that a food first approach is always recommended. This is why I believe that wholefood supplements are often the best choice because they are a supplemental food, rather than a supplemental nutrient. Obviously in cases of deficiency, taking a supplemental nutrient is important but for overall health and wellbeing, choosing a well-made and reputable wholefood supplement might be the first port of call. 

One of the biggest issues that I see with most of my clients is that they fail to meet their daily intake of 5-9 servings of fruit and vegetables per day and almost always fall short on fibre. Wholefood supplements are a great way to help people achieve this goal more easily. 

What Are Wholefood Supplements?

Simply put, wholefood food supplements are dietary supplements made from concentrated whole foods and are intended to closely resemble how they are found in nature. Unlike synthetic supplements, which isolate specific vitamins or minerals, whole food supplements retain the nutritional complexity of the original food source. These supplements are typically made by drying and pulverizing whole fruits, vegetables, grains, herbs, or other plants into a powder or extracting their nutrients into a liquid form. Examples of wholefood supplements might include:

•       Fruit and vegetable powders
•       Herbal extracts
•       Wholegrain supplements
•       Algae supplements
•       Pre and pro-probiotics

What Are The Benefits Of Wholefood Supplements?

Whole food supplements offer several potential benefits, primarily stemming from the fact that they provide nutrients in a form that closely resembles how they are found in nature. Here are some of the potential nutritional benefits of whole food supplements:

Nutrient diversity

Most wholefood supplements will be nutrient rich in terms of vitamins, minerals, and fibre. Nutrient diversity is key here because of the wholefood nature of the supplement. In some cases, wholefood supplements can function as multivitamins. 

Phytonutrient delivery

Plant chemicals called phytonutrients are often lacking in traditional multivitamins. Phytonutrients are natural compounds found in plants that have been shown to have health-promoting properties. They are produced by plants in an effort to protect themselves and in turn they protect us. Examples of popular phytonutrients beta carotene (found in orange fruits and vegetables), Anthocyanins (found in berries), resveratrol ( found in red grapes) and terpenes (found in citrus fruits).

Anti-oxidant delivery.

Many whole food supplements are rich in antioxidants, which help protect the body from oxidative stress and damage caused by free radicals. Antioxidants play a crucial role in reducing the risk of chronic diseases and supporting overall health.

There are many application for wholefood supplements in human health, including:

Inflammation control.

A high intake of plant foods has long been known to help reduce chronic inflammation in the body. Inflammation can lead to many issues including inability to lose weight, joint issues, heart disease and certain cancers. A high intake of green foods (like barley grass, algae and green vegetables), spices like turmeric and ginger and omega 3 fatty acids from seeds can help off-set chronic inflammation and restore optimum health.

Immunity Boosting.

Many whole food supplements contain immune-supporting nutrients such as vitamins C and D, zinc, and antioxidants. These nutrients can help strengthen the immune system and support the body’s defense against infections.

Anti-Ageing.

As people age, their nutritional needs may change, and they may require additional support to maintain optimal health. Whole food supplements formulated specifically for seniors may contain nutrients that support bone health, cognitive function, and overall vitality.

Athletic Performance

Athletes and individuals with active lifestyles may benefit from whole food supplements to support performance, endurance, and recovery. Nutrients like protein, creatine, and electrolytes can help optimize athletic performance and promote muscle repair and growth.

Pre-natal health

Breastfeeding women have increased nutritional needs to support the growth and development of the foetus or infant. Whole food supplements formulated for prenatal and postnatal health can provide essential nutrients like folic acid, iron, calcium, and omega-3 fatty acids.

Detoxification.

Certain whole food supplements contain ingredients that support the body’s natural detoxification processes, such as antioxidants that help neutralize free radicals and herbs that support liver function.

View Herbal Fiber Blend 

Gut health.

Some whole food supplements, particularly those containing prebiotics, probiotics and fibre, can support gut health by promoting a healthy balance of beneficial bacteria in the digestive system. They may also contain nutrients that help health the gut and reduce gut inflammation. 

Blood sugar control.

Eating more wholefoods and increasing fibre in the diet can help reduce blood sugar spikes that damage cells and wreak havoc on the hormone insulin.

Cholesterol lowering

Certain soluble fibers found in wholefood supplements can help decrease the amount of cholesterol we absorb from foods. The phytochemicals and antioxidants in wholefoods also help to protect the blood vessels from damage, making them less susceptible to cholesterol and plaque build-up.

Overall energy and vitality.

Consuming a diverse array of nutrients from whole food supplements can help support energy levels and overall vitality. Nutrient deficiencies can lead to fatigue and other symptoms of poor health, so ensuring adequate intake of essential nutrients is essential for optimal energy levels.

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Some of my favourite wholefood supplements that I recommend (as a dietician) in my practice include:

• Beta-carotene rich powders like carrot for healthy skin and eyes as well as for anti-ageing anti-oxidants
• Anthocyanin rich powders that contain powdered berries for cancer prevention, protection from pollution, heart disease protection and anti-ageing
• Red powders from beetroot for its ability to boost iron and cleanse the liver
• Green powders from barley and wheatgrass, kale, spinach and other greens for their superior anti-oxidant content, liver cleansing properties and iron content
•  Pre and probiotics for their ability to help repopulate the gut with essential bacteria that help improve regularity, reduce inflammation and boost mood
•  Fibre supplements containing both soluble and insoluble fibres to help improve regularity, lower sugar and cholesterol and improve overall gut health
• Cocoa powders for that great chocolate taste and anti-oxidant benefits without all the nasty in commercial chocolates
• Protein powders like pea and rice protein to help boost protein intake in the diet

Wholefood Applications in a dieticians Practice

For myself, fibre supplements have been a lifesaver in terms of improving regularity. Fibre has also helped lower my cholesterol. I also use green powders as I feel I cannot eat as many greens in a salad and often fall short. 

 Children who don’t eat veggies seem to really benefit from veggie powder added to smoothies or made into juices to take to school.

 My corporate clients who travel often need protein and veggie powders to take with them to supplement hotel based diets. 

 Almost all of my clients are recommended fibre and probiotic supplements as gut health is a main focus in my practice

 Patients who have silty raised cholesterol or sugars and are not prescribed medications also benefit from wholefood supplements as an alternative.

People with allergies, inflammatory disorders, auto-immune and pain disorders seem to benefit from the addition of wholefood supplements

Can Wholefood Supplements Help With Weight Loss?

Weight loss is a nuanced topic and the science around it is not always as simple as calories in versus calories out. What I have found after many years of practice is that people with weight issues are often more under-nourished rather than over-nourished. 

Getting in more lean protein, plant nutrients and fibre seems to be the best way forward and is the basis of most weight loss regimes. Wholefood supplements help us get in more of these vital plant nutrients, and can indirectly help people lose weight. They also help reduce inflammation, improve gut health and help balance blood sugar, all of which are very important when trying to lose weight. 

How Do I Get Started With Wholefood Supplements?

Start by assessing your nutrient needs. You could look at what’s missing from your diet or look at what ailments you have that might need addressing. 

A real food approach is still recommended so make sure you have fresh wholefoods to compliment your regime. A good idea for example would be to use a wholefood powder in a smoothie and add some fresh fruits like berries and banana. 

How Long Will It Take To See Results?

This is a common and valid question, but the reality is that patience is of the essence. Wholefood supplements are improving overall nutrition and vitality and will not work overnight. Most conditions and ailments will take some time to improve. Some variables like energy, improved digestive regularity or glowing skin might be more immediate. It’s important to monitor how you feel and focus on progress rather than perfection. It is also worth noting that if you are relying on wholefood supplements only but neglecting your overall diet, the results might not be as apparent.

Are There Any Precautions With Wholefood Supplements?

Wholefood supplements are generally considered to be safe. Ensure that you choose reputable brands that have been tried and tested on the market. Its best to start slowly with wholefood supplements to make sure your tolerate them well, and then build up your dosage from there. Always read the labels carefully to look out for allergens (if you suffer from allergies) and genetically modified ingredients. Certain fibers may not go well with certain medications (as they can bind to them). Its therefore best to take wholefood supplements away from medications by waiting a couple of hours in-between meds and supplements. In most cases though there should be minimal interactions.

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