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What Goes into a Naturopathic Diet?

At Resilience Health and Wellness, we embrace naturopathy and root-cause medicine. Naturopathic medicine supports the body's ability to heal itself through natural means (as opposed to relying on pharmaceuticals and indefinite symptom management). By taking a holistic approach to health and wellness, we can create a treatment plan that target's your unique needs.

Naturopathic diets are a big part of our treatment plans. A naturopathic diet plan takes into account the impact food choices have on our overall well-being. Eating the right kinds of foods can improve vitality, increase energy levels, and enhance our long-term health.

In this article, we'll explore the naturopathic approach to diet, delve into how food can target specific health concerns, and discuss the importance of reducing toxicity and processed ingredients in our food choices.

The Naturopathic Approach to Diet

Naturopathic medicine is based on the belief that food should serve as medicine. The primary goal of a naturopathic diet is to provide the body with essential nutrients while eliminating or reducing harmful substances. In doing so, you can heal your gut, improve immune function, have more energy, lower chronic inflammation, and so much more.

Here are some key principles that form the foundation of the naturopathic approach to what we eat.

Whole Foods

If you work with Resilience Health and Wellness, your health coach will recommend whole, unprocessed foods that are as close to their natural state as possible. This includes fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. We love foods that are rich in vitamins, minerals, and antioxidants, which support the body's healing processes.

Individualized Approach

Naturopathy recognizes that each person is unique and requires personalized dietary recommendations. Factors such as age, gender, health conditions, and genetic predispositions are taken into account when developing a tailored diet plan.

Nutrient Density

Eating a lot doesn’t mean that your body is getting the nutrients it needs. That’s why you should eat nutritionally dense foods that provide a wide array of essential nutrients. This ensures the body receives the necessary vitamins, minerals, and phytonutrients for optimal functioning.


Staying adequately hydrated is non-negotiable for overall health. Drinking purified water and herbal teas is encouraged, while sugary beverages and excessive caffeine intake should be minimized. Hydration also improves digestion.

Food Sensitivities

Identifying and eliminating potential food sensitivities or allergies is a fundamental part of the naturopathic approach. Common culprits include gluten, dairy, soy, and processed foods. By removing these triggers, individuals can alleviate symptoms and promote healing.

Let Your Food Be Your Medicine

Now let’s look at how the food we eat can address various health concerns. Most of us know that eating well can keep us “generally healthy,” but there’s so much more to a naturopathic diet than that. If you struggle with the following conditions, you might want to try a new nutrition plan.

Brain Fog

Brain fog is often linked to poor nutrition and inflammation in the body. A naturopathic diet emphasizes nutrient-dense foods that support brain health and reduce inflammation. For example, you’ll want to try:

  • Omega-3 fatty acids found in fatty fish like salmon, avocados, walnuts, and chia seeds are beneficial for brain function.

  • Antioxidant-rich foods like blueberries, spinach, and walnuts protect the brain from oxidative stress.

  • Whole grains and complex carbohydrates provide a steady release of energy to the brain, improving focus and mental clarity.

Hormone Imbalance

Hormone imbalances can cause a range of symptoms such as mood swings, weight gain, and irregular menstrual cycles. A naturopathic diet aims to balance hormones through:

  • Healthy fats like avocado, olive oil, and nuts that provide essential building blocks for hormone production.

  • Cruciferous vegetables like broccoli, kale, and brussel sprouts that support hormone detoxification.

  • Reducing processed foods and refined sugars that can disrupt hormonal balance.


Insomnia can be influenced by factors such as stress, nutrient deficiencies, and imbalances in neurotransmitters. A naturopathic diet can help promote better sleep by:

  • Boosting foods rich in tryptophan, such as turkey, chicken, and pumpkin seeds, support the production of serotonin and melatonin.

  • Consuming magnesium-rich foods like dark leafy greens, nuts, and seeds, relax the nervous system and promote restful sleep.\

  • Eating late in the evening can cause your body to be actively digesting food which in turn can disrupt sleep patterns and quality.

  • Avoiding caffeine, processed foods, and sugary snacks, as they can disrupt sleep patterns.


Allergies occur when the immune system reacts to harmless substances. A naturopathic diet can support the immune system and reduce allergic responses by:

  • Incorporating anti-inflammatory foods like fatty fish, turmeric, ginger, and leafy greens to reduce inflammation in the body.

  • Avoiding common allergies like gluten, dairy, soy, and processed foods that can trigger allergic reactions.

  • Including foods rich in quercetin, such as apples, berries, and onions, which have antihistamine properties.


Chronic inflammation is associated with various health conditions, including autoimmune disorders, cardiovascular diseases, and joint pain. A naturopathic diet focuses on reducing inflammation by:

  • Emphasizing a whole foods diet with ample fruits, vegetables, and quality meats, provide antioxidants and phytonutrients that combat inflammation.

  • Incorporating omega-3 fatty acids from sources like oily fish, flaxseeds, and walnuts, which have anti-inflammatory properties.

  • Avoiding processed foods, refined sugars, and unhealthy fats, as they can contribute to systemic inflammation.

By adopting a naturopathic diet tailored to individual needs and health concerns, most people will start supporting their body's natural healing processes, addressing nutritional deficiencies, reducing inflammation, and promoting overall well-being.

Reducing Toxicity and Processed Ingredients

Let’s not forget that some foods can sabotage our healing goals. The Resilience team recommends that you reduce your intake of processed ingredients and toxic byproducts. Fast food and heavily preserved meats and produce often introduce unwanted chemicals into our bodies. Certain types of fats will significantly increase chronic inflammation.

Eat organic food whenever possible and set aside healthy snacks for when cravings strike.

Improve Your Diet and Boost Your Health with Resilience Health and Wellness!

You probably already know that quick fixes rarely fix anything, especially when it comes to your diet. Medications can be expensive and come with a host of potentially harmful side effects. Natural remedies, such as a naturopathic diet, can provide an effective and inexpensive way to promote self-healing and address other medical issues.

Knowing which foods to include in your diet and which ones to avoid can be difficult if you're not a trained food expert. Resilience Health and Wellness is here to provide you with the knowledge, resources, and support you need to make informed nutritional choices. We know that the body has a tremendous capacity to heal - it just needs the right nutrients to do its job. Let our healthcare team help you develop a naturopathic diet that provides the balanced nutrients your body needs to maintain optimal wellness.

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