You may have heard the term “healing diet” but what does that really mean? It feels like every time we turn around there is a new diet or trend out there vying for our attention and worship. Healing diets have gained popularity for their potential to alleviate various health conditions and promote overall well-being, unlike diets designed solely for weight loss. Today on Wellspiration, we demystify 7 common healing diets and why they may be just what the doctor ordered.
What is a healing diet?
While there is no one definition of a healing diet, you can think of it as a food plan that reduces and/or eliminates added sugar, refined grains, processed food, unhealthy fats and inflammation causing foods. In other words, they emphasize the consumption of nutrient-dense, whole foods, while limiting or eliminating processed and potentially inflammatory ingredients. By focusing on nourishing foods and avoiding triggers exacerbating health issues, healing diets aim to optimize bodily functions, reduce inflammation, and improve overall health outcomes.
When to employ healing diets
If you have ever had surgery, your doctor may have already prescribed one for post-op recovery. Perhaps you modified your diet before going into surgery, as well. This is very common for folks preparing for bariatric and heart surgery. However, healing diets aren’t just for acute issues. We at Pomona Wellness believe healing diets really shine for people suffering from chronic illness. Often times, when we struggle with chronic pain, digestive challenges or skin issues, many folks find refuge in healing diets.
Demystifying 7 healing diets
While there are hundreds of diets in the wild, we wanted to focus on demystifying 7 popular healing diets we see regularly and even follow ourselves. See if one resonates and is worth exploring more deeply.
Autoimmune Protocol (AIP) Diet
The Autoimmune Protocol (AIP) diet is designed to support those with autoimmune diseases by avoiding foods that may trigger inflammation and immune reactions. It eliminates grains, legumes, dairy, processed foods, refined sugars, and nightshade vegetables, focusing instead on nutrient-dense foods like fruits, vegetables, quality meats, fish, and healthy fats. AIP is a variation on more general anti-inflammatory diets.
Pros: May reduce autoimmune symptoms, inflammation, and promote gut healing. Great place to start if you are struggling with mystery ailments.
Cons: The elimination phase can be challenging and may require additional planning and preparation. It can also be expensive if you try to replace your conventional dietary habits using an AIP approach.
This healing diet best serves individuals with autoimmune conditions seeking to manage symptoms through diet.
DASH Diet (Dietary Approaches to Stop Hypertension)
The DASH diet is specifically designed to lower high blood pressure. It emphasizes fruits, vegetables, whole grains, lean proteins, and low-fat dairy while limiting salt, red meat, and beverages containing added sugar.
Pros: Effective in reducing blood pressure, promotes heart health, and lowers the risk of stroke and cardiovascular diseases.
Cons: Potential challenges in adhering to strict guidelines, especially for those with dietary preferences or restrictions.
This healing diet best serves individuals dealing with hypertension or aiming to maintain heart health.
Paleo Diet
The Paleo diet revolves around consuming foods that our ancestors ate during the Paleolithic era. It includes lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding grains, legumes, dairy, and processed foods.
Pros: High in protein and natural, unprocessed foods, potentially aids in weight loss and improving energy levels. It has also been shown to improve metabolic function in some individuals.
Cons: Elimination of major food groups could lead to nutrient deficiencies if not carefully planned.
This healing diet best serves individuals seeking a diet that focuses on whole, unprocessed foods and want to explore a potential ancestral approach to nutrition.
Gluten-Free Diet
The gluten-free diet involves avoiding foods that contain gluten, a protein found in wheat, barley, and rye. It is essential for individuals with celiac disease, non-celiac gluten sensitivity (NCGS), or wheat allergies. We at Pomona Wellness love a good gluten free diet and if you want to learn more, check out our blog posts here and here.
Pros: Vital for managing celiac disease and gluten-related health issues. This may also lead to increased energy and improved digestion for sensitive individuals.
Cons: Gluten-free products may be more expensive, and some fortified gluten-free products can be less nutritious than their gluten-containing counterparts. Gluten can be difficult to identify and hidden in many places, so you have to be diligent. Additionally, if you are celiac, no amount of gluten is safe and you have to dedicate yourself to the gluten-free life.
This healing diet best serves individuals with celiac disease, NCGS, or specific wheat allergies.
Low-FODMAP Diet
The Low-FODMAP diet is used to manage irritable bowel syndrome (IBS) symptoms or small intestinal bacterial overgrowth (SIBO). It involves restricting fermentable carbohydrates such as certain fruits, vegetables, dairy, and legumes. According to Johns Hopkins, FODMAPs are “fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly.”
Pros: Proven to reduce IBS symptoms like bloating, gas, and abdominal pain. Also effective for helping to eliminate complications from SIBO.
Cons: Requires strict adherence and should only be followed under the guidance of a healthcare professional, as it can be nutritionally restrictive. This is not a lifestyle and is only good for short periods of time as it can also lead to malnourishment if maintained for too long.
This healing diet best serves individuals dealing with irritable bowel syndrome (IBS), digestive issues and/or SIBO.
Whole30 Diet
The Whole30 diet is a 30-day program that eliminates sugar, alcohol, grains, legumes, dairy, and processed foods. It focuses on whole, unprocessed foods.
Pros: May help identify food sensitivities, improve energy levels, and reset eating habits.
Cons: The restrictive nature of the diet can be challenging to maintain for an extended period, and some individuals may experience cravings or feel limited in food choices.
This healing diet best serves individuals looking for a short-term reset and self-discovery journey with potential benefits in identifying food sensitivities. If you are looking for a “cleanse” in the form of food, this is a nice option.
Ketogenic Diet (Keto)
The ketogenic diet is a low-carbohydrate, high-fat diet that aims to transition the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
Pros: Effective for weight loss and potential benefits in certain neurological conditions; may improve insulin sensitivity in some individuals.
Cons: May cause side effects like “keto flu,” nutrient deficiencies, Sasquatch-like body odor, and is not suitable for everyone.
This healing diet best serves individuals seeking weight loss or those looking to explore potential therapeutic effects on certain health conditions. Also shown to be effective for people with epilepsy, since the 1920’s.
For your consideration
Hopefully this has helped demystify these 7 healing diets a bit more for you. When considering adopting a healing diet, it is crucial to consult with a healthcare professional or a registered dietitian to determine which approach aligns best with your health goals and individual needs. Each of these diets has its strengths and weaknesses, making it essential to find the one that suits your lifestyle and health requirements. Remember that personalized nutrition is key to optimizing your well-being. If you already have a plan but don’t know where to start, setup a breakthrough session and we can help. Want to learn more? Check out Wellspiration – the Pomona Wellness blog where we post the latest in health and wellness, every week.
Medical Disclaimer:
These statements have not been evaluated by the Food and Drug Administration (FDA). The information provided in this blog post is for educational and informational purposes only and should not be considered as medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, treatment, cure or prevention of any disease. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition.