Eating food is more than just sustenance; it’s a form of medicine that nourishes the body, mind, and spirit. Throughout history, food has played a central role in promoting health, restoring balance, and preventing illness. Different cultures and nutritional approaches highlight various ways to harness the healing power of food, from nutrient-dense superfoods and herbal remedies to slow-cooked broths and fermented foods. For me personally, as a naturally sensitive person who has always been curious about wellness, and growing up with a mother who lives with celiac disease, I’ve seen how profoundly food can transform lives. Navigating dietary challenges, discovering anti-inflammatory ingredients, and embracing nutrient-rich meals has been a journey of healing and empowerment. For me, food is medicine, comfort, and a way to reconnect with my body. From encountering restrictions to discovering the power of certain ingredients to soothe inflammation and boost energy, my journey with food has been a journey of healing. Let’s explore some healing foods and their functions together!

Eating Superpowers

Superfoods are nutrient-rich foods considered to be especially beneficial. They are called ‘super’ because they contain high concentrations of vitamins, minerals, antioxidants, and other compounds that can support the immune system. Some popular superfoods include Spirulina, deep green algae that’s full of iron; Goji berries, tiny red fruits that have been used in Chinese medicine for centuries and are rich in vitamin C; Chia seeds, which swell up in water and are amazing for digestion, and turmeric, with its bright golden color and powerful anti-inflammatory benefits. Adding even a few of these to my routine has made me more mindful about what I eat and how it makes me feel.

Here is a recipe for easy-to-make Gogi berry energy bites! 

More than a substitute

In the journey towards healing, intentional eating, I’ve also started exploring milk alternatives, not just as substitutes, but as nourishing choices. Plant-based milks like almond, oat, soy, and hemp offer more than just ‘no dairy’; they are rich in vitamins like B12 and D, and are often easier to digest than cow’s milk, especially for those with sensitivities. These choices are wonderful for the body, but also for the planet. Dairy farming has a significant ecological footprint, and switching to high-quality plant-based kinds of milk feels like a small but meaningful way to reduce harm. I’ve found that oat milk, for example, is creamy and comforting, and pairs perfectly with coffee or porridge. Hemp milk has a nutty flavor and is packed with omega-3s. Furthermore, as plant-based living becomes more refined, it’s amazing to see how far milk alternatives have come as gourmet experiences, such as Today’s boutique vegan cheeses, made from fermented cashews, macadamias, or even sunflower seeds, rich in textures and complex flavors that rival traditional cheeses. It feels less like giving something up, and more like discovering something better.

Here is a recipe for a tasty Almond cheese!

Slow cooking, mindful every day

There’s something deeply grounding about a slow-cooked vegetable broth, the kind that simmers for hours, filling the house with warmth. These healing broths are the healthiest comfort food, extracting deep minerals and antioxidants locked inside ingredients like onion, garlic, celery, seaweed, mushrooms, ginger, and roots like turmeric or burdock. The long cooking process breaks down the fibers, releasing nutrients into the water and making them easier for the body to absorb. I often make mineral-rich green broths, using dark leafy greens, herbs, and sea vegetables like kombu, or warming root-based broths with carrots, beets, and parsnip. Each pot feels like a quiet medicine, nourishing the body, but more importantly, the nervous system. No need for bones or meat, just time, intention, and the alchemy of plants transforming into something that truly heals from the inside out.

Here is a recipe for a healthy vegetable broth!

Fruits will make you smile

In the world of medicinal foods, fruits often feel like nature’s most joyful medicine. They come packed with vitamins, enzymes, fiber, and antioxidants, and beyond that, they have vibrant colors, natural sweetness, and a kind of lightness that lifts the mood. One fruit I’ve come to love is açaí – a deep purple berry from the Amazon that’s rich in antioxidants. When blended into a cold bowl with banana, berries, and apples, it feels both indulgent and deeply nourishing. Other fruits, such as papaya (containing the digestive enzyme papain), pineapple, blueberries, and pomegranate, also contain healing compounds that support immunity, reduce inflammation, and aid digestion. Eating more fruit-based meals, even just a colorful fruit plate in the morning, feels like an act of self-care. 

Here is a video on how to make a colorful Acai bowl!

Food for the soul

Few foods feel as universally comforting and emotionally healing as chocolate. Traditional cultures, from the Aztecs and Mayans to indigenous tribes, have long used cacao as a sacred plant medicine. Nutritionally, raw cacao is rich in magnesium, iron, flavonoids, and theobromine, compounds that support brain function, blood flow, and emotional balance. The experience of sipping a warm cacao drink, especially when made with intention, can feel grounding, expansive, and even ceremonial. Today, we can find high-quality dark chocolates, stone-ground bars, and raw cacao pastes that preserve the plant’s original power, connecting to something ancient and surprisingly healing.

Here is a recipe for a ceremonial Cacao drink!

Delicate healing

Herbs have a quiet, subtle power. Whether it’s a handful of fresh parsley, mint, oregano, za’atar, or rosemary, these plants carry not only unique flavors but also medicinal properties that have been used for centuries in traditional healing. Many herbs are rich in antioxidants and essential oils that support digestion, immunity, and even mental clarity. In Israel, we’re fortunate to be surrounded by a culture and climate that celebrate herbs. From tabbouleh bursting with parsley and mint, to fresh thyme (za’atar) sprinkled over labneh or warm bread, herbs are central to the meal. I love adding them at the end of cooking, or even blending them into dips and dressings, where they stay raw and potent. Using herbs feels like bringing a piece of the wild into the kitchen, something alive, local, and full of life force.

Here is a short documentary about Golam Cohen, who grows herbs in the Israeli desert.

There are numerous paths to healing through food, encompassing diverse traditions, philosophies, and ingredients. The truth is, there’s no one right way. Healing isn’t a fixed formula; it’s a process of listening. Step by step, meal by meal, we learn to tune in to what the body needs, what makes us feel truly well. Sometimes it’s a warm broth, sometimes a bright smoothie, or just a quiet moment with a square of dark chocolate. Ultimately, food becomes a conversation between us and our bodies. I feel that the actual act of listening is where the journey of healing truly starts.