Food as Medicine: What It Means and How to Reap the Benefits

The “food as medicine” concept (sometimes called “food is medicine”) is based on the idea that making healthy food choices goes beyond getting your nutritional needs met and can actually prevent and even treat certain medical conditions.

The approach has gained traction as research continues to validate the link between certain eating styles and their potential to influence disease prevention — not to mention quality of life, health, and longevity.

“Essentially, the premise of the food as medicine approach is akin to the saying, ‘you are what you eat,’” says Richa Mittal, MD, a board-certified physician in Frisco, Texas.

Here’s what to know about the history of the food-as-medicine philosophy and how to incorporate it into your life.

While some of the initiatives and proposed integrations into the healthcare system are newer, the concept of using food as medicine isn’t, says William Li, MD, the medical director of the Angiogenesis Foundation and the author of Eat to Beat Disease. “Before pharmaceuticals existed, food was an essential tool in a physician’s toolbox for healthcare,” he says, adding that the practice dates back thousands of years to ancient civilizations.

Though the movement is called “food is medicine,” there are times when food isn’t medicine. Food should not be used as a replacement for medicine, urges Dylan MacKay, PhD, a nutritional biochemist at the Rady Faculty of Health Sciences at the University of Manitoba in Winnipeg. The two should be seen as complementary, not as one or the other, Dr. MacKay explains.

What is a poor or suboptimal diet? Generally speaking, the characteristics of a poor diet include consuming too much sodium, meat (especially the red or processed variety), and sugar-sweetened beverages, or not eating enough fruits, vegetables, nuts and seeds, whole grains, polyunsaturated fats, and seafood-based omega-3 fatty acids. It can also involve eating too much ultra-processed food, suggests Dr. Mittal.

The basis of this approach is that “you are what you eat,” Mittal says. “What we eat directly impacts how we feel physically and emotionally, and diet can be a powerful tool when it comes to our health.”

Food can also be used to reduce symptoms of digestive disorders, Moon says. “Fermented foods, high-fiber foods, and high-polyphenol foods improve gut microbiome diversity and function, which may aid in digestive disorders,” Moon says. “When certain foods trigger symptoms, managing a digestive disorder is about identifying and avoiding those foods when needed.”

The roots of the food as medicine movement date back to the 1980s, when public health advocates launched nutrition programs to help improve the health of people with HIV and AIDS.

The members of the Food Is Medicine Coalition (FIMC) are among those who have been at it the longest. The FIMC consists of nonprofit organizations that provide medically tailored meals, groceries, and nutrition services to people with chronic illnesses.

Many coalition members started as HIV service organizations during the early days of that epidemic, says Lisa Zullig, RDN, the director of nutrition services for the New York City–based coalition member God’s Love We Deliver. Her organization and others evolved to serve people with chronic and serious diseases that have special nutrition requirements. God’s Love We Deliver alone cooks and home delivers more than four million medically tailored meals each year for people whose diseases prevent them from shopping or cooking for themselves.

While food can help prevent or even manage disease, it’s important to keep your expectations in check, as there are some misconceptions and limitations.

The approach doesn’t encourage you to replace all of your medication with healthy foods. Food and medicine should complement each other rather than compete with each other. “Food should never be used as a replacement for medicine or traditional medical treatments,” urges Mittal. “Food can play a significant role in prevention and management, but it’s not a cure. Medicine also plays a vital role and sometimes medications are needed.”

While Katz unabashedly says, “food is medicine,” he cautions against singling out any one food for its medicinal power or believing you can replace medicine with food. “There are absolutely times when the best medicine is medicine,” Katz says, citing antibiotics and chemotherapy as examples.

Additionally, Moon says to resist the urge to oversimplify food as medicine. “Individual medical conditions can be complex and require coordinated care that involves multiple lines of treatment, nutrition, and beyond,” Moon says. She adds that food also has cultural significance. “Food brings people together, reflects identity and cultural heritage, keeps traditions alive, helps or harms the environment, and can be adapted to personal values and preferences.”

This philosophy doesn’t encourage restrictive eating either. While it prioritizes whole, unprocessed foods, you can enjoy treats in moderation, Mittal says — just be mindful of the frequency and portion size.

There also isn’t a one-size-fits-all approach to incorporating this eating pattern into your lifestyle. For specific guidance, consult with your doctor or dietitian.

The key is to prioritize whole, nutrient-dense foods, Mittal says. There are hundreds of foods to consider, and many of them fall into the category of plant-based foods, Li adds. Here are some expert-recommended foods that fit into this philosophy.

1. Fruits and Vegetables Li recommends shopping in the produce section of the supermarket because that’s where the fresh fruits and vegetables are. These are rich sources of polyphenols and fiber, he says. If possible, stick to what’s local and in season, Li adds. Frozen fruits and vegetables may also be sound choices and sources of these nutrients.
2. Healthy Oils You shouldn’t fear cooking with and eating oils, Li says, adding that they’re rich in omega-3 fatty acids. While there are many to choose from, his top choice is extra-virgin olive oil (EVOO) because it’s rich in polyphenols.
3. Seafood Like olive oil, fatty fish provides omega-3 fatty acids, Li says. He recommends choosing sardines, mackerel, salmon, mussels, and other shellfish as these are rich in healthy fats.
4. Nuts and Seeds A potent source of healthy fats, nuts make for an excellent addition to a nutrient-dense diet, Moon says.
5. Legumes Legumes like beans and lentils are excellent sources of fiber and protein, Mittal says. They’re rich in nutrients and provide complex carbohydrates, she adds.
6. Whole Grains Replacing refined grains with whole grains is one step closer to adopting this dietary approach. Whole grains are particularly high in dietary fiber, Mittal says.
7. Fermented Foods Yogurt and kimchi are examples of fermented foods, which are rich in probiotics and can support gut health, Mittal says.
8. Tea and Coffee Known for their caffeine content, tea and coffee aren’t just convenient for jump-starting your day. Sip on coffee, black tea, and green tea for their beneficial compounds, Li says.
9. Lean Animal Protein While this approach is very plant-forward, there’s also room for some animal products. Lean poultry and meats can provide protein and other nutrients, says Moon.

While this could help make healthy food more accessible, here are some additional ways to adopt the approach.

• Start with one change at a time. Overhauling your diet can be overwhelming. Moon recommends starting slow and focusing on one new habit at a time to make lasting, sustainable change. For example, add a fruit or vegetable to each meal or start by swapping packaged snacks for whole, unprocessed foods, she suggests. Mittal is a fan of making small changes that add up over time. If you regularly order takeout, for example, replace it with a home-cooked meal once in a while.
• Save money and time with canned and frozen foods. If cost and time are barriers to eating healthier, you can go for canned and frozen options over fresh produce and seafood, Moon says. She recommends tinned or frozen fish as a prime example of convenient healthy fats and protein. She also recommends eating seafood around twice a week.
• Rethink your snacks. Making a healthy snack may sound less intimidating than making a healthy meal. Moon recommends choosing more nutrient-dense snacks. Snack on walnuts and apples, yogurt and blueberries, or hummus and bell peppers, which are easy to prepare and full of nutrients, she says.
• Sign up for meal delivery services. If you have a busy schedule, the time it takes to go to the grocery store and prepare fresh meals can be a barrier to adopting the eating pattern you desire. Dr. MacKay is interested in food and meal delivery services because they may help facilitate beneficial and sustainable changes in people’s diets. They allow you to get fresh produce like fruits and vegetables delivered to your door, he says. Some meal delivery services even prepare the meals for you.
• Work with a registered dietitian. Registered dietitians are experts in medical nutrition therapy, Moon says, so take advantage of their expertise. A dietitian can provide personalized recommendations and one-on-one support.
• Consult with your doctor. It’s always wise to consult with your doctor if you’re interested in adopting new habits to support your health and well-being. If you take medication, you shouldn’t discontinue it. “As a physician-scientist, I always recommend patients follow the advice of their doctor and use food as an additional tool to amplify the body’s hardwired health defenses,” Li says.
• Use telehealth platforms. “Telemedicine is increasing the access to nutrition professionals,” says Lauri Wright, PhD, RDN, the director of nutrition programs at the University of South Florida College of Public Health in Tampa. “So, you don’t necessarily have to go to a clinic. You can have a telemedicine visit with a registered dietitian.”

The Takeaway

• “Food as medicine,” or “food is medicine,” is based on the link between certain eating patterns and disease prevention and management.
• Some diets, such as the Mediterranean and DASH diets, have been proven to reduce the risk of chronic diseases, including heart disease.
• “Food as medicine” focuses on whole, unprocessed foods, such as fruits, vegetables, and whole grains, and is often plant-forward.
• Food can be used in conjunction with your personalized care plan, but it shouldn’t replace medicine, treatment, or other therapies.