Discovering the Word of Wisdom: Surprising Insights from a Whole Food, Plant-based Perspective

by Jane Birch

Do you want to avoid illness, maintain your ideal weight and reach your highest potential, both physically and spiritually? You might be surprised to find the answers in the Mormon Word of Wisdom. But if you think you already know what this divine revelation says, think again. You’ll be amazed to discover the “hidden treasures” brought to light through what has now been proven to be the healthiest human diet, a way of eating supported both by history and by science: a whole food, plant-based (WFPB) diet.

WFPB vegetarian diets have been proven to both prevent and cure chronic disease, help you achieve your maximum physical potential, and make it easy to reach and maintain your ideal weight. In this book, you’ll read the stories of dozens of people who are enjoying the blessings of following a Word of Wisdom diet, and you’ll get concrete advice on how to get started!

You will discover:
What we should and should not eat to enjoy maximum physical health. How food is intimately connected to our spiritual well being. Why Latter-day Saints are succumbing to the same chronic diseases as the rest of the population, despite not smoking, drinking, or doing drugs. How the Word of Wisdom was designed specifically for our day. How you can receive the “hidden treasures” and other blessings promised in the Word of Wisdom. Why eating the foods God has ordained for our use is better not just for our bodies but for the animals and for the earth. If you believe you know what the Word of Wisdom says, you may be amazed at what you have missed. Learn why Mormons all over the world are “waking up” to the Word of Wisdom!!

Genres: Health, Nonfiction, Religion, Self Help, Food

322 pages, Kindle Edition

First published November 26, 2013

About the author

Jane Birch, PhD, is Associate Director of the Brigham Young University Faculty Center where she supports BYU faculty in becoming their best.

She is passionate about the Word of Wisdom and the whole food, plant-based diet. She introduces the diet and her book to everyone she can and is excited about the amazing number of people who are "waking up" to the Word of Wisdom.

Jane encourages others to experiment on these words: plant the seeds from the Word of Wisdom in your life and watch to see what fruit they bear.

Reviews

[Carol · Rating 5 out of 5]

I used the Word of Wisdom to lose over 150#, 11 dress sizes and over half my body weight. That was before ever hearing of this book.

My experiences mirror those of the author and also those shared within the pages of the book. To me that confirms how true it is; in the mouth's of two or three witnesses.

It's a non-preachy, in-your-face approach to doctrine that truly can change and improve lives. It's a pretty accurate overview of my own lifestyle.

It's really too bad that as a church as a whole, we don't realize what we have.

[Terrie · Rating 2 out of 5]

I take exception to the fact that the author indicates that anyone who eats meat is not keeping the Word of Wisdom 100%. The Word of Wisdom specifically states "12 Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly; 13 And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine."

I believe that Jane Birch has taken a very radical approach because, while I agree that we should eat meat sparingly, it clearly says that it is okay in times of winter, or of cold, or famine. While we don't often suffer from famine, we have winter and cold each year for a few months. A more sensible approach to me would be to eat meat sparingly in the cold, winter months and each vegetables/fruits/herbs in the summer. Definitely not ready to jump on the Vegan bandwagon--too extreme!

President Boyd K. Packer (Ensign, May 1996) stated:

"Young people, learn to use moderation and common sense in matters of health and nutrition, and particularly in medication. Avoid being extreme or fanatical or becoming a faddist.

For example, the Word of Wisdom counsels us to eat meat sparingly (see D&C 89:12). Lest someone become extreme, we are told in another revelation that “whoso forbiddeth to [eat meat] is not ordained of God” (D&C 49:18)."

[Carole · Rating 5 out of 5]

Like most Latter-Day Saints, I paid more attention to the "do not" parts of the Word of Wisdom, than to the "do" parts. It was when I started looking for help for health problems that I found those hidden treasures. Most everything I read about inflammation recommended a whole-foods plant-based diet. The more I read about it, the more familiar the advice seemed--advice that I had skipped over time after time when reading Section 89 in the Doctrine and Covenants. I never bothered to wonder why if Heavenly Father told us how and what to eat to be healthy, I wasn't eating that way! Studying the World of Wisdom in depth was just what I needed to push me over the edge to committing to make some changes. Science only takes me so far when considering such a radical change. After that, I need the Spirit's confirmation and I found it in abundance as I read this book. I know it will take me a while, but I feel that I will look back on this time as the turning point to better health.

[April · Rating 1 out of 5]

This author has based her eating habits from D&C 89 without reading any of the other chapters of the Doctrine and Covenants. How about D&C 49:18&19? "18 And whoso forbiddeth to abstain from meats, that man should not eat the same, is not ordained of God;
19 For, behold, the beasts of the field and the fowls of the air, and that which cometh of the earth, is ordained for the use of man for food and for raiment, and that he might have in abundance."
It sure sounds to me that the Lord didn't intend for man to live on a complete Vegan diet. She recommends: no meat, no dairy, no eggs, no nuts, no seeds, almost no oil, she even suggests omitting good for you oils by not eating avocados, olives and coconut.
The author also does not take into consideration that people have different body types. Some people can thrive on a Vegan diet, others will become sickly and ill.

[Stefanie · Rating 4 out of 5]

Informative and helpful. While I admit that there are varying levels In which you can keep the WOW, I mostly agree with Birch on everything. However, some nice "clean" meat for a special occasion is perfectly fine and won't,obviously, kill you. But she does suggest that your body will let you know if it's happy or not after not eating something the majority of the time and then having it for a treat. I can say that this is 100% true being that I haven't gone 100% vegan - and most likely won't - but man when I eat something processed or even meat too often now I'm usually not feeling so hot afterwards. I say to each their own and what feels right for you and is between you and the Lord is "what is best".

[Mindy · Rating 4 out of 5]

In a world where everybody has some kind of science to back their way of eating, I found it refreshing to see scripture backed by science. I followed this read with The China Study and found it interesting to note there that the benefits of plant-based eating can allow for up to 20% consumption of animal products without wrecking the benefits of eating plant-based. My family has embraced veganism for the past year, but as we've settled into what works for us, I would most definitely describe us as Word of Wisdom vegans. We eat meat oh-so-sparingly—when visiting family or on vacation—but we always note how much lighter and better we feel when we don't eat animal products. I would recommend this read to anyone interested in learning more about consuming a plant-based diet.

[Sarah Judd · Rating 4 out of 5]

I’ve been studying the word of wisdom for a while and this book was a great addition to my study. It answered a lot of my questions. I loved when the author said, people will tell you that eating this way (whole food plant based/vegan) is radical or extreme but really what’s more extreme: eating a healthy diet? Or eating the standard American diet full of meat, dairy, and sugar that will eventually lead to you laying on an operating table having your chest sliced open for open heart surgery? That’s a little extreme.

[Teri · Rating 4 out of 5]

This is the third LDS book I've read that takes a WFPB (whole foods plant-based) interpretation of the Word of Wisdom. Much of the book is a regurgitation of The China Study and other WFPB proponents' works (like those by Dr. McDougall). But I like that the book has a great collection of quotes by General Authorities about the Word of Wisdom, animals, diet, etc. Some of them I hadn't seen before. The book includes many stories by LDS members who used a WFPB diet to reverse their health problems (including experiences from children to the elderly and all ages in between). It really deepens my appreciation of the promises contained in the Word of Wisdom, especially when I, too, have experienced them firsthand. Though the author doesn't mention this, I can't help but wonder if books like The China Study are preparing us for a Millennial existence where I presume there will be no meat-eating (Isaiah 65:25)-- and it's interesting to note that members of the LDS church have largely ignored the 'eat meat sparingly' part of the Word of Wisdom, so the message has had to come forth through other channels and to other people outside of the Church where it has been more widely embraced. What a missed opportunity for us (check out all the reviews for The China Study to see what I mean)! The Word of Wisdom is not only about what you don't eat, but what you do eat.

The appendices are quite useful, with information for how to transition to a WFPB diet and how to overcome challenges. The book is well referenced. I got a little annoyed with an LDS author mentioning evolution of humans in a couple of places, though.

Some favorite quotes:

"Act now like you will need your body for a hundred years."

"Since Satan has a vested interest in our continuing to eat unhealthy foods that deaden our sensitivity to the spirit, expect and prepare for some opposition. But remember that the Lord cares even more what we eat, and He will certainly help us if we are determined and reach out to Him."

"When you are tempted to eat food that is not good for your body, picture yourself in the future with chronic illness. At that time, with all the worry, medical bills, loss of independence, and pain, will you be saying, 'Sure I'm suffering now, but those donuts, that cheesecake, all that chicken and beef and processed foods were sure worth it!'"

"And consider, this precious health code is the stripped-down 'adapted' version: 'adapted to the capacity of the weak, and the weakest of all saints' (D&C 89:3). What does the full health code look like? And what will be the blessings of obeying it?"

"The every day act of nourishing our bodies can be a sanctifying experience."

"The family who needs a deer to get through the winter have a right to that. The Lord will not deny them, but He is also pleased with those who forbear. God will justify the taking of animal life to sustain man's want, but he reserves a special blessing for those who place their own nobility before their necessity." --Hugh Nibley

"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied." --Herophilos (335-280 BC)

"Eating this way is not always easy, but living with cancer or heart disease is not easy either."

If you want to get a taste of what this book is like ("try before you buy"), the author regularly posts a series about the Word of Wisdom on Meridian:

Jane Birch's articles on Meridian

You can also check out her website, where she has posted many of the same stories by LDS members that appear in the book:

Discovering the Word of Wisdom website

[Laura · Rating 5 out of 5]

Discovering the Word of Wisdom ably explores the connection between a whole food, plant-based diet and the counsel in the word of wisdom. Birch describes the basics of of a whole-food diet and offers resources for learning more, but the book's real value for the Latter-day Saint or other interested reader is an exploration of the spiritual implications of our dietary choices. Birch’s careful explanations help apply scriptural teachings for present circumstances, representing a unique contribution to LDS literature. In a culture where ham, cheesy potatoes and jello are standard fare at church dinners, Discovering the Word of Wisdom is an important contribution to helping LDS members more fully embrace the principles of health outlined in modern-day scripture.

[Mindy · Rating 4 out of 5]

Although I do think some of this is a little extreme, I believe there is value in hearing and understanding other people opinions and thoughts. This book opened up my mind to the possibility that I may not be doing all I can to follow the world of wisdom. I most definitely would like the promised blessings that come from following it's teachings. I may not take the exact path of the author, but will prayerfully consider changes that need to be made in my own journey to "discovering the word of wisdom ".

[Celisa Young · Rating 4 out of 5]

This book changed my life. After reading just the intro, I felt compelled enough to try out the whole foods plant-based diet, and I've never felt so good!! I've spent my whole life chasing a slimmer figure and more physical energy, and all along the answer was a deeper look at something I've always claimed to believe. My tastebuds are changing; I love whole foods and no longer crave sugars, fats, dairy, or meat nearly as much as I used to. Highly recommend to anyone looking for a motivating, sustainable way to achieve better health!

[Julie · Rating 5 out of 5]

I am a dietitian and had read the book, "How to Prevent and Reverse Heart Disease," and "The China Study." I was impressed with the books because they were scientific confirmation of the Word of Wisdom and advocate a plant based diet. I did follow these diets for about a year, I had so much energy, and felt wonderful, people told me I glowed. And then didn't follow them as strictly.

A few years ago I had some health problems and I felt prompted to really read and then follow the Word of Wisdom. While reading it the following phrases stuck out to me. "Yea, flesh also of beasts and of the fowls of the air, I, the Lord, have ordained for the use of man with thanksgiving; nevertheless they are to be used sparingly; And it is pleasing unto me that they should not be used, only in times of winter, or of cold, or famine.”

Why is it that so many members of the church, including myself, read up to the part of the word sparingly and stop there? What is the definition of sparingly? The Word of Wisdom specifies what sparingly means..."only in times of winter, or of cold, or famine.” And then it repeats this counsel again in verse 15, "...And these hath God made for the use of man only in times of famine and excess of hunger." Basically the word of wisdom is advocating a plant based diet. It says,"all wholesome herbs God hath ordained for the constitution, nature, and use of man." Herbs according to the foot note means plants.

The Word of Wisdom is for our "temporal salvation in the last days." I worked in the hospital setting for about 7 years and was able to witness first-hand some of "the destroying angels”of our day; liver cirrhosis in alcoholics, lung cancer in smokers, obesity and diabetes in those who did not eat with "prudence", and heart disease.

They say that 80% of antibiotics are given to animals in the feed industry. As a result of excessive consumption of meat and other animal products, and our over use of antibiotics we are developing resistant bacteria "super bugs." I can't help but wonder if some of the plagues in the last day may be related to the fact that antibiotics are starting to not be effective.

The Word of Wisdom also states, "All grain is ordained for the use of man and of beasts, to be the staff of life..." and, "All grain is good for the food of man;" and "wheat for man". So the Word of Wisdom does not advocate a grain-free or gluten-free diet. I do believe however that many more people are developing a wheat sensitivity or intolerance. We humans have made wheat toxic.

First we refine wheat, then we enrich it with what we think it needs added back in, then we bleach it, then we bromate it (bromating makes wheat more elastic and rise higher) (bleaching and bromating wheat has been banned in most developed countries because it is linked with cancer) then we genetically modify it to have a much higher gluten content, and then we use the pesticide Round-Up Ready on it. No wonder many people can no longer tolerate it. My family uses organic whole wheat and have not had a problem.

According to NPR, nearly five times as many people have celiac disease today compared with the 1950s. According to another report, the rate of the disease has double every 15 years since 1974. Some of this may due to that fact of more awareness by doctors of this disease. Another theory is that the overuse of anti-biotics changes the gut flora and contributes to this. Our modification of wheat may be a factor. They are not sure.

As a dietitian I am often amused or honestly somewhat bothered by the food trends of the day, the Atkins diet, the Paleo diet, the gluten-free diet trend. I always tell members that if it is not something that agrees with the Word of Wisdom I do not endorse it. I trust the counsel the Lord gives us on the optimum diet we need for our health versus the ever changing food trends of our day.

I am grateful for this book that shows that D&C 89 was really an inspired document written almost 200 years ago and was ahead of it's time in so many ways.

[Julie · Rating 4 out of 5]

Honestly, I was skeptical and a bit defensive when I started the book. I had seen "Forks Over Knives" and read "The China Study" without much of a desire to change my eating habits. About 1/3 of the way into the book, a light went on. I got it on a spiritual level, more than a temporal level and it just made so much sense. I've been on several diet protocols for my health that were high protein, high fat, and low carb. And I felt depressed and sluggish and foggy. When I eat a whole-food, plant-based diet, I feel so satisfied, energetic, and clear-headed.
Now my husband is reading the book and having some of the same ah hah's. There are great blessings for those who are willing to follow God's counsel and experiment upon the word. I'm grateful I stumbled upon this book. It was just what I didn't know I needed.

[Peggy · Rating 5 out of 5]

great insight to the word of wisdom and a whole food plant based diet. Such logic when you read this book why haven't we all been eating like this? I've always asked about the do's in the word of wisdom but everyone seemed to brush them off.

[superawesomekt · Rating 3 out of 5]

I would give this 3 1/2 stars.

Warning: this book is exactly what it says in the title. it promotes a whole foods, plant based diet.

I actually was pleasantly surprised by this book. I've read many books promoting WFPB diets and it was great reading one by an LDS author with a Word of Wisdom perspective. I have eaten this kind of a diet (+fish) for 3 months before and it was a very positive experience. I related to much of what Ms. Birch and the many testimonials described. Ms Birch is very direct with her opinions, experiences, and interpretation of the Word of Wisdom, but I think this is more because she is evangelizing, not because she doesn't tolerate another perspective.

I, personally, think her interpretation a very valid one. I don't agree with everything in this book but I valued her perspective.

I would recommend this book for anyone who is open to / considering a vegetarian / vegan diet or who is interested in interpretations of the Word of Wisdom.

[Jersc · Rating 5 out of 5]

In 2018, my husband had a health scare and was diagnosed with angina and put on a bunch of different meds. I was baffled as we thought we ate healthy. A friend told us about the documentary Forks Over Knives. We watched it and the spirit testified that what was being presented was the Word of Wisdom. We realized our "missing ingredient" to a healthy diet was eliminating animal products. We dove into it head first and after several months, our health drastically improved and my husband was able to get off his meds. This book breaks it all down for you. Jane Birch has really done her homework, both of the science, secular side, as well as the spiritual side with many quotes and stories from prophets. She really tries to convince the regular member of The Church of Jesus Christ of Latter-day Saints to more fully live Doctrine and Covenants 89, but the spirit will do that for you.

[Eryn M David · Rating 2 out of 5]

While there are truths in this book I found it very aggressive and judgmental especially towards current church leaders. I found it ironic so many of her quotes came from older church leaders but rarely CURRENT where the narrative was different than her message. There is no doubt that an eating pattern high in fruits, vegetables and whole grains has many health benefits but as a registered dietitian I've also learned personalized nutrition is key to a sustainable behavior change and preferences and individual health conditions need to be considered. Having such a black and white narrative sells the books and gets attention. That's not how the gospel works. Ms Birch may have received inspiration for herself but does not hold the authority to tell others how to follow the Word of Wisdom or explain what it REALLY means. We all have the ability to access that answer for ourselves.

[Emily · Rating 4 out of 5]

A short, compelling read on nutrition. The author compares the scientific information from "The China Study" with the promises of the Word of Wisdom (her interpretation of it). Every chapter ends with stories of people who have started eating a whole foods, plant based diet, and how their lives and health have benefited from it. This book left me with a strong desire to discuss it with someone (thankfully, my husband is currently reading it for that purpose), some good insight, and changes in my diet.

[Charles · Rating 3 out of 5]

I would've enjoyed the book even more if I hadn't already change my lifestyle (with wonderful results) to a whole-food, plant-based (WFPB) lifestyle about about 18 months ago. Still, even though she was "preaching to the choir," I found her book thoughtful and well-researched about food from a spiritual perspective, and I'm glad I read it. The idea of WFPB shouldn't be revolutionary since the simple guidelines of Doctrine and Covenants 89 were revealed in 1833. Still, we as a people could do so much better, and Jane is good at pointing us toward the possibilities.

[Alli · Rating 4 out of 5]

I can’t decide how I felt about this book. I want to try a vegan diet, but I know for my mom it has produced the opposite results it said it would (she has higher cholesterol and blood sugar levels than before eating this way). I think it provides a good perspective to re-look at the word of wisdom and what it really means. I don’t love that there aren’t more recipe examples inside it. It also felt a bit preachy to me, and a bit judgmental of people who don’t eat this way and are still members of the church. But I think it has some good points as well.

[Megan · Rating 5 out of 5]

Loved it! The ideas were presented in such a way that wasn't forceful or condemning. Jane simply presents the reader with facts and spiritual support to what she has found, without preaching it as doctrine. You can tell this interpretation of the Word of Wisdom has blessed her life and she wants others to be aware of this option.

[Michael · Rating 2 out of 5]

Read this because a good friend asked me to. Do I think that we can all eat more fruits and vegetables, without a doubt. However, I felt that Birch was beyond aggressive and pushing her agenda. I can read Doctrine and Covenants 89 and receive my own inspiration for me and my family. This is the same with EVERY principle of the gospel.

[Jodie · Rating 4 out of 5]

I am so excited about this book. It's a truth that I can live with and believe in. I've already started. This is not the most well written book, but it's an easy and quick read with a wonderful message for those who are willing to consider and open their spirits willingly.

[Angela · Rating 5 out of 5]

This book is amazing! Birch has definitely done her research. Independent of this book, I came to similar conclusions about the Word of Wisdom and have adopted a WFPB diet myself. I wish everyone would read this book.

[Aneesa · Rating 4 out of 5]

Nice research. Honest. Gives credit to other authors and studies, etc. Has made up her mind with strict ideas and opinions, but offers plausible rationale and doesn't seem to be trying to sell anything. I read it super fast. Am enjoying the Facebook group administrated by the author.

[Stephanie]

I’ve been drawn to the plant-based whole food way of living. I want to be as healthy as I can for as long as I can in this amazing body of mine. I like to read books from time to time that remind and encourage me to eat this way as I’ve noticed I feel a lot better physically and mentally when I do. I appreciated the short personal stories at the end of each chapter that were little testimonies of eating this way.

[Kerrie · Rating 1 out of 5]

It's basically a promotion for the China study book. Constantly brings up this book, so maybe skip this book and go straight to the source. Even though I'm sure those in the case studies are genuine I didn't feel the need to change. Some things just didn't feel right.

[Teresa · Rating 5 out of 5]

Life changing!

[Julie Bird · Rating 2 out of 5]

If German pancakes are wrong, I don’t want to be right. Made it to page 42.

[Erin Pierce · Rating 4 out of 5]

Excellent resource on why the Word of Wisdom is such a great blessing in the lives of the saints...if they will but follow the counsel given in D&C 89... Good read.