Changing your diet is a strategy that can support your health and potentially reduce the risk of chronic conditions. However, with numerous eating plans available, knowing where to start can be challenging. In nutrition, a one-size-fits-all approach doesn't exist. Functional medicine offers a personalized approach to dietary guidelines, recognizing that individual needs vary.
Introduction to Functional Medicine and Nutrition
Functional medicine views food as information that can influence health, not just as fuel. Nutritional imbalances and certain dietary patterns can increase the risk of chronic conditions like cancer, type 2 diabetes, and cardiovascular disease. Conversely, high-quality nutrition can support health and well-being. This "food as medicine" approach is the foundation of functional medicine.
The Core Food Plan: A Foundation for Healthy Eating
The Core Food Plan from the Institute for Functional Medicine is a balanced option that can be modified based on individual lifestyles and needs. It blends elements of the Mediterranean and Paleolithic diets, both known for supporting various health parameters.
What is The Core Food Plan?
The Core Food Plan includes a balance of healthy, whole foods to set the foundation for healthy eating and health optimization. This plan blends elements of the Mediterranean and Paleolithic diets, both of which have been found to support various health parameters.
Who Could Benefit From The Core Food Plan?
The Core Food Plan is appropriate for children, adults of all ages, and pregnant women. And because it’s so versatile, it can be tailored for people who follow a plant-based lifestyle, athletes, or those with food sensitivities.
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Core Food Plan Guidelines: Emphasizing Quality and Diversity
Before delving into specific foods, it's crucial to discuss overarching guidelines. The plan encourages clean, organic whole foods, plant diversity, and mindful eating behaviors. Choosing high-quality, organic foods decreases your toxic burden and supports your body’s ability to manage toxins. Plants contain thousands of compounds beneficial for human health. Striving for phytonutrient diversity is important, and one way to ensure you’re taking advantage of these phytonutrients is to eat at least six different colors of plant foods every day.
By encouraging food quality, appropriate portion sizes, and balanced meals, the Core Food Plan helps you develop a more mindful eating practice. Mindfulness around food helps to improve social connections and digestion and encourages better health outcomes over time.
Recommended Foods for The Core Food Plan
The Core Food Plan is rich in variety and can be tailored to suit the individual needs of meat-eaters, as well as those who are plant-based.
Proteins: The Building Blocks of the Body
Protein is a macronutrient made up of amino acids, essential for tissue growth and repair, immune function, neurotransmitter creation, and nutrient transport. The Core Food Plan encourages lean protein with each meal and snack, preferably free-range, grass-fed, organically grown meats, non-GMO plant proteins, and wild-caught fish. For animal proteins, choose a variety of cheeses, eggs, fish and shellfish, meat, and poultry. Plant protein sources include soy products like tofu and tempeh, plant-based protein powders, legumes, nuts and seeds, and dairy and dairy alternatives.
Legumes: Fiber-Rich and Nutritious
Legumes provide protein and are a great source of complex carbohydrates, providing needed fiber for gut health. In addition, legumes contain micronutrients like B vitamins, potassium, and magnesium, many of which Americans are lacking in the standard American diet.
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Dairy and Dairy Alternatives: Calcium and Probiotics
If you tolerate dairy products, opt for unsweetened, organic varieties of milk, yogurt, and kefir. If you have a dairy allergy or are sensitive to dairy products, you can choose dairy alternatives like almond, oat, hemp, or coconut milk, and coconut or soy yogurt and kefir.
Nuts and Seeds: Healthy Fats and Micronutrients
Nuts and seeds are excellent sources of healthy fats and protein and provide micronutrients like magnesium, selenium, zinc, and vitamin A. On the Core Food Plan, choose unsweetened, unsalted, and organic almonds, Brazil nuts, cashews, chia seeds, flaxseeds, hazelnuts, hemp seeds, peanuts, pecans, pistachios, pumpkin seeds, pine nuts, sesame seeds, sunflower seeds, walnuts, and their butters.
Healthy Fats: Essential for Cell Structure and Brain Function
Healthy fats are a source of energy for the body and are vital for cell structure, healthy brain function, and the absorption of fat-soluble vitamins A, D, E, and K. Unsaturated fats support healthy lipid levels, maintain blood pressure, support brain health, and help manage inflammation. The Core Food Plan recommends minimally processed, cold-pressed, organic, non-GMO varieties of avocado, butter, coconut milk, ghee, and cooking oils like coconut, grapeseed, extra virgin, rice bran, and sesame. It also recommends salad oils like almond, avocado, canola, flaxseed, pumpkin seed, high-oleic safflower and sunflower, and walnut. Dark chocolate, olives, and unsweetened mayonnaise also fit into the healthy fat category.
Fruits and Vegetables: Micronutrients and Phytonutrients
Fruits and vegetables have a variety of micronutrients and phytonutrients that support health and may help reduce the risk of chronic conditions. The Core Food Plan encourages nine to twelve servings of fruits and vegetables each day. Choose organic and non-GMO when able, and try to include as much color and variety as possible. It’s also important to eat vegetables raw, lightly steamed, or sautéed over low to moderate heat to preserve their nutrients.
The majority of your fruit and vegetable servings each day should be non-starchy vegetables with special emphasis on cruciferous varieties like kale, Brussels sprouts, broccoli, and cabbage. Starchy vegetables like acorn and butternut squash, beets, plantains, all varieties of potatoes, parsnips, rutabagas, and yams can be included. However, if you have diabetes or metabolic syndrome, it’s recommended to limit starchy vegetables to one to two servings per day. A serving equals ½ cup of cooked or raw vegetables except for green leafy vegetables, where one serving equals 1 cup.
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You can include two servings of fruit per day, but eat it with a meal to minimize the impact on blood sugar. Whole fruits are preferred, but you can also choose unsweetened versions with no added sugar.
Grains: Fiber and Micronutrients
Grains provide a variety of micronutrients, fiber, and protein. Organic, non-GMO whole grains are encouraged on the Core Food Plan but should be limited to two servings per day (serving sizes vary based on the type of grain). Some individuals may feel better when they avoid gluten, which is a protein found in grains like wheat, rye, and barley. Individuals with celiac disease must strictly avoid gluten, but there are other people that may have a gluten sensitivity. Gluten-free grain options include amaranth, buckwheat, millet, oats, quinoa (not technically a grain), rice, sorghum, and teff. Gluten-containing grains include barley, bulgur, couscous, kamut, spelt, whole-grain cereals, bread, granola, pasta, and tortillas.
Herbs, Spices, and Beverages: Phytonutrients and Hydration
Herbs and spices provide phytonutrients that may support health. The Core Food Plan encourages the use of a variety of organic herbs and spices. Particularly beneficial options include basil, bay leaves, black pepper, caraway, cardamom, cayenne, celery seed, cinnamon, cloves, cumin, dry mustard, fenugreek, garlic, ginger, nutmeg, oregano, rosemary, thyme, and turmeric.
Hydrating with a variety of beverages will help with detoxification, metabolism, hunger, and stress resilience. The Core Food Plan encourages the use of filtered water, sparkling or mineral water, fresh fruit or vegetable juice, coconut water, teas (green, herbal, and black), and coffee.
Functional Medicine Labs: Tailoring the Core Food Plan
It’s sometimes important to have more information about your current state of health in order to tailor the food plan. This is where some functional medicine labs may come in handy.
Organic Acids Test: Assessing Nutritional Status
The Organic Acids Test from Mosaic Diagnostics provides information about nutritional status. Organic acids are by-products of cellular metabolism, food digestion, and gut microbiome metabolism. Routine serum tests may provide evidence that a nutrient is present, but it doesn’t give an indication of whether that nutrient is doing its job in the body. The presence of high amounts of organic acids in the urine can indicate a nutrient deficiency. For example, high levels of the organic acids xanthurenate and kynurenate indicate a vitamin B6 deficiency. With this information, the provider could tailor the Core Food Plan to include more vitamin B6-rich foods like poultry, fish, potatoes, and fruit.
Diabetes Testing: Monitoring Blood Sugar Levels
Markers, like glucose, insulin, and hemoglobin A1c (HbA1c) are valuable for assessing and monitoring blood sugar levels. If these numbers are higher than they should be, the number of servings of grains, legumes, starchy vegetables, and fruit can be adjusted accordingly on the Core Food Plan to help bring these values back into balance.
Heart Health Panel: Evaluating Cardiovascular Risk
The Heart Health Panel from Ayumetrix combines the Lipid Profile, Apolipoprotein Profile, Inflammation Panel, Myocardial Stress Panel, and Lipoprotein Markers Panel to analyze a person’s current heart health status. If these tests indicate elevated risk, practitioners can educate patients on the need to be very diligent about avoiding refined grains, added sugars, and inflammatory fats on the Core Food Plan.
Food Sensitivity Testing: Identifying Trigger Foods
The Array 3X test from Cyrex Laboratories is a serum or blood spot test that detects antibodies to wheat peptides to detect wheat and gluten-related disorders, intestinal permeability, celiac disease, and gluten-related autoimmunity. If the results of this test indicate a gluten-related issue, the Core Food Plan can be modified to remove gluten.
Lactose Malabsorption Test: Detecting Dairy Intolerance
The Lactose Malabsorption Breath Test from Commonwealth Diagnostics International can help to detect lactose malabsorption and maldigestion. If a dairy sensitivity or intolerance is identified, the Core Food Plan can be modified to exclude dairy products.
Beyond the Core: Other Functional Medicine Food Plans
While the Core Food Plan provides a solid foundation, functional medicine offers other specialized food plans tailored to specific health goals.
Cardiometabolic Food Plan: Heart Health and Blood Sugar Regulation
The Cardiometabolic Food Plan focuses on foods and nutrients that support heart health, blood sugar regulation, and healthy cholesterol levels. This plan is ideal for individuals with high cholesterol, diabetes, hypertension, or anyone looking to improve their cardiovascular function.
This food plan encourages nutrient-dense whole foods like fruits, vegetables, legumes, whole grains, healthy fats, and lean proteins, emphasizing foods rich in phytonutrients that protect the heart, stabilize blood sugar, and reduce cholesterol oxidation.
Key phytonutrients for blood sugar regulation include 4-hydroxyisoleucine (fenugreek), charantin (bitter melon), and cinnamaldehyde (cinnamon). For cholesterol management, lycopene (tomatoes), hydroxytyrosol (extra-virgin olive oil), and polyphenols (green tea, dark chocolate, pomegranate) are beneficial. To control blood pressure, quercetin (onions), sulfur compounds (garlic), and polyphenols (pomegranate juice, dark chocolate) can help.
Detox Food Plan: Supporting Natural Detoxification
A detox food plan focuses on foods that support the body’s detox organs (liver, kidneys, skin) and help eliminate toxins. This plan is particularly helpful for those feeling sluggish, experiencing digestive discomfort, or aiming to reduce environmental and dietary toxin exposure.
A typical detox meal plan includes a variety of colorful fruits, vegetables, herbs, and greens to help the body naturally cleanse itself and restore optimal function.
Cruciferous vegetables like broccoli, cabbage, cauliflower, and arugula contain compounds that help detoxify and support liver health. Sulfur-rich foods like onions, garlic, and leeks help the body produce glutathione, a key antioxidant in detoxification. Parsley, cilantro, dill, and rosemary are beneficial leafy greens and herbs.
The Importance of Gut Health in Functional Medicine
Gut health refers to the balance between good and bad bacteria in your gut. A lack of beneficial bacteria can lead to a variety of uncomfortable and unpleasant symptoms. Signs of poor gut health include: High stress levels that fuel inflammation, Difficulty falling or staying asleep at night, Upset stomach; symptoms include bloating, nausea, abdominal pain, diarrhea, Unanticipated weight gain or loss despite a consistent diet, Chronic fatigue that makes you always feel tired and unmotivated, Skin conditions like acne and psoriasis, Getting sick more frequently due to a weakened immune system.
Foods for Gut Health: Fiber, Probiotics, and Prebiotics
Fibrous foods like broccoli, chickpeas, lentils, and whole grains promote good digestion and support a strong gut biome. Fiber also acts as fuel for probiotics, allowing them to perform their job better, multiply, and thrive. Eating more fiber is a great way to start improving gut health and altering your diet. A high-fiber diet can be especially helpful at losing belly fat by slowing the rate of sugar absorption into your bloodstream.
Fermented foods like kimchi, sauerkraut, kefir, miso, tempeh, and kombucha are all great sources of probiotics. The best part is that you can find fermented foods for any flavor palate, making it easy to incorporate great-tasting ingredients into your diet.
To give your gut a health boost, incorporate prebiotic-rich foods into your meals. Garlic, dandelion greens, bananas, oats, apples, cocoa powder, yacon root, seaweed, corn, and onion are all excellent choices.
Lifestyle Factors and Gut Health
Stress and high stress levels result in excess cortisol hormone flooding your system. Too much cortisol triggers inflammation throughout the body. Lowering stress levels can promote healthy gut bacteria by reducing inflammation and preventing a leaky gut barrier. When it comes to dealing with unavoidable stressors, consider practicing mindfulness, breathing exercises, and relaxation techniques. Sleep is a vital process that restores the body, promotes cellular regeneration, and heals tissue. Sleep is also an excellent de-stressor for the body.
The Mediterranean Diet: A Functional Medicine Approach
The Mediterranean Diet emphasizes plant-based foods and healthy fats, focusing on overall eating patterns rather than strict formulas or calculations. In general, you’ll eat lots of vegetables, fruit, beans, lentils and nuts, a good amount of whole grains, like whole-wheat bread and brown rice, plenty of extra virgin olive oil (EVOO) as a source of healthy fat, a good amount of fish, especially fish rich in omega-3 fatty acids, a moderate amount of natural cheese and yogurt, little or no red meat, choosing poultry, fish or beans instead of red meat, little or no sweets, sugary drinks or butter and a moderate amount of wine with meals (but if you don’t already drink, don’t start).
The Mediterranean Diet has many benefits, including: Lowering your risk of cardiovascular disease, including a heart attack or stroke, Supporting a body weight that’s healthy for you, Supporting healthy blood sugar levels, blood pressure and cholesterol, Lowering your risk of metabolic syndrome, Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system, Lowering your risk for certain types of cancer, Slowing the decline of brain function as you age, Helping you live longer.
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