Can Food Heal?

What you eat could change your health

Mediterranean diet foods that promote healing and anti-inflammation.

What you eat could change your health

When you get a cut, you might cover it up with a bandage. When you have muscle pain, you might take an ibuprofen. But is it possible that the foods you eat can also help you heal and prevent disease?


According to Scripps Center for Integrative Medicine Medical Director Christopher Suhar, MD, your food choices are just as important as the medications and supplements you take for overall health since they can protect against inflammation.

What is inflammation?

Inflammation occurs when the immune system cells that guard against infection and repair injury begin to attack healthy arteries, organs and joints.


Inflammation is a factor in several chronic conditions, including heart disease, diabetes, rheumatoid arthritis, obesity, cancer, Alzheimer’s disease and various autoimmune diseases.


An anti-inflammatory diet can significantly influence your health and may prevent inflammation-related disease.


An anti-inflammatory diet emphasizes foods that reduce inflammation, including:


  • Omega-3 fats (salmon, tuna and walnuts)
  • Antioxidants (sweet potatoes, blueberries and spinach)
  • Probiotics (yogurt, miso and sauerkraut)
  • Fiber (artichoke, black beans and apples)


An anti-inflammatory diet also limits foods that promote inflammation, including:


  • Trans fats
  • Saturated fats
  • High levels of omega-6 fats (corn oil, grapeseed oil and peanut oil)


The Mediterranean diet is an example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs.

Meals as anti-inflammation medicine

“When you eat more omega-3 rich foods and whole foods, and minimize processed foods, you lower your levels of inflammation, and provide your body with beneficial vitamins and nutrients that help with the prevention of disease,” Dr. Suhar says.


Adding more omega-3 fats to your diet can also help reduce stress. Potassium-rich foods and low-sodium foods can help regulate blood pressure.


Since most of us eat three to five meals a day, it's important to be mindful about what foods we’re eating to fuel our energy levels and keep our minds and bodies functioning at their best, Dr. Suhar says.


“Food is just as important to your health as other lifestyle factors,” Dr. Suhar says. “It's important to understand how food can affect your body and how you feel, and use that information to guide your food choices.”