When you’re starting on a new health journey, knowing what to eat can seem confusing. For starters, there is a ton of conflicting advice out there, with proponents of each diet insisting their diet is the healthiest.
The truth is, the best diet depends on which one works best for you. Factors that depends on include your individual food sensitivities, digestive health , blood sugar handling, autoimmunity, and stress handling.
In functional medicine we follow general guidelines that focus on whole foods, remove foods to which you are intolerant, and stabilization of blood sugar. Beyond that, your history, lab tests, and current condition guides the customization of your diet.
A custom diet plan starts with real food
With customization tips in mind, one basic rule still applies across the board: Eat whole foods.
When you eliminate foods that have been through processing (like breakfast cereal or chips), foods with artificial colorings, additives, and preservatives, and foods laden with industrialized fats and too much sugar, you are already on solid ground nutritionally.
This means stick largely to the produce, meat, and nut sections in the grocery store. Use healthy, natural fats such as coconut oil and olive oil. Avoid vegetable oils, which are unstable and become inflammatory free radicals in your body.
Avoid hydrogenated oil as it has been shown to damage brain cells and raise heart disease risk.
You have to develop new habits to shop for and prep vegetables, cook healthy meats, and wean yourself off sodas, pizza pockets, chips, and other quick-grab items. But you’ll start feeling so much better you won’t mind. In fact, you’ll feel enthusiastic about it.
When eating real food is difficult
Some people favor processed food because they have trouble digesting real foods. This is a red flag that digestion is seriously compromised.
For instance, if your stomach feels heavy after eating meat, as if it just sits there and does not digest, your stomach may be low in hydrochloric acid (HCl). HCl is necessary to digest meats and it’s a common deficiency. It can lead to insufficient B vitamins too, especially B12.
In functional medicine, a diet that consists primarily of produce is very beneficial. However, the dramatic increase in fiber from eating more fresh fruits and vegetables causes digestive problems in some people.
Factors that make eating produce difficult include an overgrowth of the wrong bacteria, low HCl, insufficient output of pancreatic enzymes, inflammation of the gut lining, and other digestive issues.
These people need to work on restoring gut health and slowly ease into eating more vegetables.
Blood sugar and stress handling
Most Americans eat too many carbohydrates and sugars, which contributes significantly to inflammation and chronic disease. At the same time, not everyone fares well on a very low-carb diet.
People with chronically low blood sugar and adrenal fatigue need to eat smaller meals more frequently to protect their brain health.
Also, some people feel great on a short-term, very low-carb, or ketogenic, diet, while others develop anxiety and insomnia. Finding the right amount of carbohydrates to eat so that you keep blood sugar stable and lower inflammation, yet can function optimally, can take some tweaking. Also, as blood sugar and stress handling improve, you may be able to readjust.