Using Food as Medicine
In today’s fast-paced world, chronic health conditions, ranging from digestive issues and fatigue to anxiety and autoimmune disorders, are on the rise. While medications can manage symptoms, more people are turning to a deeper, root-cause approach: using food as medicine. This ancient concept, backed by modern science, views food not just as fuel, but as one of the most powerful tools for healing.
“Let food be thy medicine and medicine be thy food.” — Hippocrates
Functional nutrition honors this principle by recognizing that the nutrients in our meals directly impact how our body functions, from gene expression and hormone balance to immune health and mental clarity.
Calories Are Not Created Equal
Contrary to the outdated “calories in, calories out” model, not all calories have the same biological impact. For example, 300 calories from soda provide empty energy with no fiber, protein, or micronutrients, causing blood sugar spikes and inflammation. In contrast, 300 calories from wild-caught salmon include high-quality protein, omega-3 fatty acids, and essential nutrients like vitamin D and selenium, all of which nourish cells and reduce systemic inflammation (Harvard T.H. Chan School of Public Health, 2023).
Bioindividuality: Why One Diet Doesn't Fit All
What works for one person may not work for another. This is the principle of bioindividuality, a core tenet of functional nutrition. Each person’s nutritional needs are influenced by their genetics, gut microbiome, stress levels, health conditions, and lifestyle.
For instance, someone struggling with adrenal dysfunction may need more nutrient-dense carbs for cortisol regulation, while another with prediabetes might benefit from a lower glycemic load. Working with a functional practitioner helps tailor a plan to your specific biochemistry (Institute for Functional Medicine, 2022).
The Importance of Anti-Inflammatory Eating
One of the biggest disruptors to our health is chronic, low-grade inflammation, often driven by diet. Inflammatory foods can damage the gut lining, contribute to insulin resistance, worsen brain fog, and increase the risk of heart disease and autoimmune conditions.
Common Inflammatory Foods Include:
Refined sugars and high-fructose corn syrup
Industrial seed oils (canola, soybean, corn)
Ultra-processed foods (fast food, boxed snacks, sugary cereals)
Refined carbohydrates (white bread, pastries, white pasta)
Artificial additives and preservatives
Excessive alcohol and caffeine
By removing these pro-inflammatory foods and replacing them with whole, nutrient-dense options, the body has a better chance to reset and heal.
The Power of Polyphenols, Fiber, Protein & Omega-3s
Polyphenols: Nature’s Antioxidants
Polyphenols are powerful plant compounds that help reduce oxidative stress and support the gut microbiome. Found in brightly colored fruits, vegetables, teas, herbs, and spices, they include resveratrol (red grapes), curcumin (turmeric), and quercetin (onions and apples). A diverse, colorful plate supports a resilient immune system and healthier aging (Manach et al., 2004).
Fiber: Fuel for the Gut
Fiber plays a key role in balancing blood sugar, regulating hormones, and feeding beneficial gut bacteria. Soluble fiber (from oats, chia, flax, legumes) helps regulate cholesterol and blood sugar, while insoluble fiber (from vegetables and whole grains) keeps digestion regular. Aiming for 25–35 grams per day supports optimal gut and metabolic health (Slavin, 2013).
Protein: The Building Block
High-quality protein is essential for hormone synthesis, immune support, detoxification, and tissue repair. Animal and plant-based proteins both have a place, depending on your needs. Look for grass-fed, organic, and sustainably-sourced options where possible.
Omega-3 Fatty Acids: A Crucial Anti-Inflammatory Tool
Omega-3s, especially EPA and DHA found in fatty fish like salmon and sardines, are vital for reducing inflammation, supporting cognitive health, and regulating mood and immunity. They counteract the effects of inflammatory omega-6 fats commonly found in processed foods. If you don’t eat fish regularly, a high-quality omega-3 supplement can help bridge the gap (Calder, 2017).
Functional Nutrition in Action: Simple Tips to Start
Eat within an hour of waking to stabilize blood sugar and cortisol.
Build meals around protein, healthy fats, and fiber-rich veggies.
Rotate your plant foods—aim for 30+ different plants each week to diversify your gut microbiome.
Hydrate with minerals—add electrolytes or a pinch of sea salt to water.
Cook with healing spices like turmeric, ginger, rosemary, cinnamon, and garlic.
Eat mindfully—chew thoroughly, eat away from screens, and slow down.
Final Thoughts: Food Is Information
Food is more than fuel, it's information that communicates directly with your DNA, gut, and hormones. When you nourish your body with nutrient-dense, whole foods tailored to your unique needs, you empower it to heal, regulate, and thrive.
Functional nutrition puts the power back in your hands and on your plate.
References
Calder, P.C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.
Harvard T.H. Chan School of Public Health. (2023). The Nutrition Source: Healthy Eating Plate & Pyramid. https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
Institute for Functional Medicine. (2022). Personalized Nutrition and Functional Medicine. https://www.ifm.org/functional-medicine/
Manach, C., Scalbert, A., Morand, C., Rémésy, C., & Jiménez, L. (2004). Polyphenols: food sources and bioavailability. The American Journal of Clinical Nutrition, 79(5), 727–747.
Slavin, J. L. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435.