Food—Medicine or Poison?
When I am seeing patients in my clinic, I sometimes prescribe medicine to treat diseases like diabetes or high blood pressure. Most people think a medication has to be a drug—a pill or injection.
However, I see medication as something different altogether. I think of medication as a therapeutic intervention that changes the body in some way. By this definition, food can be medicine…but it can also be a poison. Depending on the food you eat, it can either cause disease or help the body heal.
The term “Food as Medicine” is often used to describe this idea. For centuries or longer, many cultures have used food to treat or cure disease. Modern medicine is catching up with substantial research showing the powerful effects food has on the body. When we talk about Food as Medicine, we are not only referring to calories and nutrients, we are looking at the effect food has on our cells on a molecular level.
For example:
Plant-based nutrition—Fruits and vegetables are high in phytochemicals and antioxidants. These substances help to fight free radicals in the body that can lead to inflammation that affect the immune system and can lead to infection or cancer. One study even showed that moderately adhering to a healthy plant-based diet lowered mortality in adults over 65. That is, it helped them live longer. Notice I said a HEALTHY plant-based diet. A healthy plant-based diet is full of fruits, vegetables, whole grains, nuts, olive oil, and legumes. An unhealthy plant-based diet including fried foods, refined grains (think pasta, white bread, and white rice), sugar sweetened drinks like soda and juice (yes, even no sugar added), and sweets was associated with higher mortality. The bottom line, what we eat makes a difference for how long we live.
Fermented foods—such as kombucha, yogurt, and kimchi promote gut health, increasing biologic diversity in the gut. We are learning a lot about the importance of our gut and the bacteria that live there (the microbiome). The predominant bacteria that live in our intestines is affected by what we eat. It even affects our immune system. In a study done by Christopher Gardner (the same guy from the Netflix documentary series, “You Are What You Eat”), fermented foods increased biologic diversity in the microbiome and lowered inflammatory markers.
What does it mean to embrace food as medicine in daily life? It’s about making intentional choices. Start by incorporating more whole, unprocessed foods into your diet. Think of every meal as an opportunity to fuel your body, heal from the inside out, and protect your future health.
The beauty of this concept is its simplicity. Food as medicine isn’t just restriction or perfection—it’s about choosing foods that nourish, energize, and bring joy to your life. Small, consistent changes can make a big difference in your overall health and well-being.
The next time you sit down to a meal, consider the incredible power on your plate. By embracing food as medicine, you’re taking a proactive step toward living your healthiest, happiest life.
