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7 Steps to Healing With Food

In a world where modern medicine often takes centre stage, the age-old wisdom of using food as a form of healing medicine is experiencing a resurgence. As we delve deeper into understanding the intricate connection between our diet and overall well-being, the notion that “you are what you eat” has never been more relevant. We will take a look into healing nutrition, uncovering the profound impact that carefully chosen foods can have on our physical, mental, and even emotional health.

From ancient practices to cutting-edge research, we will explore the steps to unlocking the potential of food as medicine, offering practical insights that empower you to make informed dietary choices for a healthier and more vibrant life. Whether you’re seeking to boost your immune system, manage chronic conditions, or simply optimize your daily vitality, keep reading as we explain how to harness the transformative power of food.

What Is a Food as Medicine Approach?

Whole-body healing and wellness are becoming increasingly important facets of our lives, so exploring alternative healing methods is essential. One such strategy that has gained significant attention is using food as a form of healing medicine. Beyond mere sustenance, the nutrients and compounds found in different foods can play a crucial role in promoting health and aiding in recovery. Let’s dive into the steps to effectively use food as healing medicine to optimise well-being.

Step 1: Understanding Nutritional Components

The foundation of using food for healing lies in understanding the nutritional components of various foods. Nutritional components and understanding them are crucial because they form the building blocks of our health and well-being. The nutrients we get from the foods we eat play a fundamental role in supporting bodily functions, preventing diseases, and promoting overall vitality.

Nutrients such as vitamins, minerals, antioxidants, fibre, and phytochemicals all play distinct roles in maintaining bodily functions and preventing illnesses. For instance, vitamin C, commonly found in citrus fruits, boosts the immune system, while the antioxidants in berries combat oxidative stress.

Nutritional components help with:

  • Disease prevention
  • Immune function
  • Bone health
  • Mental health
  • Weight management
  • Gut health
  • Energy and performance

Incorporating the proper nutrients into your diet is like providing your body with the tools it needs to function optimally. By understanding nutritional components, you can make intentional choices that support your well-being, prevent illnesses, and enhance your quality of life.

Step 2: Identifying Healing Foods

Identifying healing foods involves understanding their nutritional content, potential health benefits, and how they can contribute to your overall well-being. While no single food can magically cure all ailments, certain foods are rich in nutrients that can support the body’s healing processes and promote better health. Focusing on the following characteristics and food types can help you incorporate more healing foods into your diet.

Nutrient Density

Healing foods are typically nutrient-dense, meaning they contain a high amount of essential vitamins, minerals, antioxidants, and other beneficial compounds. Look for foods that offer a wide range of nutrients per calorie.

Natural and Unprocessed

Focus on whole, minimally processed foods. These foods tend to retain their natural nutrients and are less likely to contain added sugars, unhealthy fats, and artificial additives.

Antioxidant-Rich Foods

Antioxidants help protect cells from damage caused by free radicals, which can contribute to chronic diseases. Foods like berries (blueberries, strawberries), dark leafy greens (spinach, kale), and nuts are excellent sources of antioxidants.

Anti-Inflammatory Foods

Chronic inflammation is linked to various health issues. Foods with anti-inflammatory properties can help reduce inflammation. Examples include fatty fish (salmon, mackerel), turmeric, ginger, and olive oil.

Rich in Fibre

Fibre supports digestive health and can help regulate blood sugar levels. Whole grains (oats, quinoa), legumes (beans, lentils), fruits, and vegetables are high-fibre foods.

Probiotic and Fermented Foods

Gut health is essential for overall well-being. Foods like yoghurt, kefir, sauerkraut, kimchi, and miso contain beneficial bacteria that support a healthy gut.

Omega-3 Fatty Acids

These healthy fats have anti-inflammatory properties and are good for heart and brain health. Fatty fish, flaxseeds, chia seeds, and walnuts are rich sources of omega-3s.

Colourful Fruits and Vegetables

Vibrantly coloured fruits and vegetables are often packed with vitamins, minerals, and antioxidants. Different colours indicate different types of beneficial compounds.

Herbs and Spices

Many herbs and spices have medicinal properties. For example, garlic and onions have immune-boosting effects, while cinnamon may help regulate blood sugar.


Staying hydrated is essential for healing and overall health. Water is the best choice, but herbal teas can also provide hydration and potential health benefits.

Healing is a holistic process, and while food plays an important role, other factors such as exercise, sleep, stress management, and medical care also contribute to overall well-being. Healing foods can vary based on individual health conditions and dietary preferences. Consult a healthcare professional or registered dietitian for personalized guidance. Also, rather than focusing on isolated “superfoods,” aim for a balanced diet that includes a variety of nutrient-rich foods from all food groups.

Step 3: Creating A Balanced Diet

Using food as medicine doesn’t involve isolating a single “miracle” food. Instead, it’s about creating a balanced diet that incorporates a variety of nutrient-rich foods. A balanced diet ensures you receive a spectrum of vitamins, minerals, and other compounds that contribute to your overall health.

Some steps you can take to help design a balanced diet include:

  • Assess your nutritional needs
  • Incorporate a variety of food groups
  • Emphasize anti-inflammatory foods
  • Prioritize fibre-rich foods
  • Include probiotics and fermented foods
  • Plan balanced meals
  • Avoid highly processed foods
  • Listen to your body
  • Make gradual changes

Step 4: Addressing Specific Health Concerns

Using healing foods to address specific health concerns involves incorporating nutrient-rich foods into your diet that are known to support and promote healing for those particular concerns. While it’s important to note that food should not replace medical treatment, certain foods can complement your overall health and well-being.

Consider the following factors before turning to healing foods for specific health concerns.

Research and Consultation

Consult with a registered dietitian, nutritionist, or healthcare professional to ensure that your dietary changes align with your individual needs and any ongoing medical treatment.

Building Balanced Diet

Focus on building a balanced diet that includes a variety of whole, unprocessed foods. Incorporate a range of nutrients such as carbohydrates, proteins, healthy fats, vitamins, and minerals. A balanced diet provides a strong foundation for overall health and can contribute to addressing specific health concerns.

Limit or Avoid Trigger Foods

Depending on your specific health concern, you might need to limit or avoid certain foods. For example, individuals with gluten sensitivity should avoid gluten-containing grains, while those with lactose intolerance should limit dairy consumption.

Stay Hydrated

Water plays a crucial role in overall health. Drink plenty of water throughout the day to support digestion, circulation, and nutrient transport.

Monitor Your Results

Keep track of how your body responds to dietary changes. If you notice improvements in your health concern, that’s a positive sign. However, consult your healthcare provider for further guidance if you experience adverse effects or no progress.

Step 5: Consulting With Professionals

While food can play a significant role in healing, it’s important to remember that it’s not a replacement for professional medical advice. Consulting with healthcare professionals, such as doctors, registered dietitians, or nutritionists, is crucial before making significant changes to your diet, especially if you’re managing chronic conditions or taking medication.

At APN London, we offer an in-depth consultation that takes into account your physical and psychological demands, sleep patterns, external environments, internal experiences, and underlying health conditions to gauge your unique nutrient needs and create a custom nutrition plan.

Step 6: Monitoring and Adaptation

As you embark on your journey of using food as healing medicine, it’s essential to monitor your body’s response. Pay attention to how certain foods make you feel and any changes in your health. Keep in mind that everyone’s body is different, and what works for one person may not work the same way for another. Adapt your diet based on your body’s feedback and consult professionals for guidance as needed.

Step 7: Adopting a Long-Term Lifestyle Approach

Using food as healing medicine is not a short-term fix but rather a long-term lifestyle approach. Consistency is vital to experiencing the full benefits of a nutrient-rich diet. Integrating healing foods into your daily meals and making conscious choices about what you eat can lead to sustainable improvements in your health over time.

Healing with food takes a holistic approach to health. It considers the interconnectedness of different bodily systems and aims to address underlying imbalances rather than just treating symptoms. Whole foods, especially those that are minimally processed, are closer to their natural state. These foods provide the body with the necessary building blocks for its own healing and maintenance processes.

Many healing foods offer cumulative benefits over time. Regularly consuming nutrient-dense foods can lead to gradual improvements in health conditions rather than relying solely on short-term fixes. Fad diets and quick fixes often yield short-term results, followed by rebound effects. Healing with food emphasizes adopting a sustainable eating pattern that you can maintain long-term, promoting consistent health benefits.

Healing with food recognizes that individuals have unique nutritional needs. It encourages tailoring your diet to your specific health concerns, preferences, and any underlying conditions. A diet rich in healing foods can contribute to improved energy levels, better mood, mental clarity, and overall vitality. These factors enhance your quality of life and make it easier to stick to a healthy eating plan.

Finding Whole-Person Care

The concept of using food as healing medicine taps into the remarkable potential of natural ingredients to support and enhance our well-being. By understanding the nutritional components of different foods, identifying healing properties, creating a balanced diet, addressing specific health concerns, seeking professional guidance, monitoring your body’s response, and adopting a long-term approach, you can harness the power of food to promote healing and optimize your overall health. Remember, your kitchen can be your first line of defence against various health challenges – a delicious and proactive approach to self-care.

Nutritional therapy considers how different systems function, communicate with each other, and feel within the body. Nutritional therapists seek to identify and correct imbalances and deficiencies using a targeted nutrition plan.

At APN London, we use a whole-person approach to develop a nutritional plan that complements your unique lived experience. We’ll work with you to achieve your immediate health goals and find a sustainable, long-term balance. To get started with nutritional therapy at APN London, call 0203 984 7699 or complete our online contact form.