“This program was willing to invest in me before I was, and I won’t ever forget it.”

Food as Medicine: Returning to the Basics Without Drinking a Brew of Twigs, Leaves and Roots

“Real Food. Real Talk. — with Anne Beth Rollins, MS CSSD RD LDN
Where science meets sanity in everyday eating.”

A recent visit to DC Central Kitchen sparked this week’s topic.

Their mission is extraordinary: using food as a tool to strengthen bodies, empower minds, and build communities. They provide culinary training to people of all ages who have faced barriers to employment, while also improving food access in underserved communities through programs like Healthy Corners.

What stood out most was not just the food, but the people.

The students, staff, and leadership were inspiring on every level. One young man said something that has stayed with me:

“This program was willing to invest in me before I was, and I won’t ever forget it.”

Powerful.

Part of the conversation at DC Central Kitchen centered around food as medicine, and it reminded me that while we have become obsessed with diets, hacks, and supplements, we often forget why we eat in the first place.

Why Do We Eat Food?

At its most basic level, we eat food to survive.

Food gives us energy.
Food helps build and repair tissues.
Food supports our immune system.
Food regulates hormones.
Food affects our gut health, mood, sleep, focus, strength, recovery, and even our risk for disease.

Food is cultural and social.

Food is information.

Every bite tells the body something.

Protein tells the body to repair and preserve muscle.
Fiber tells the gut to stay healthy and helps regulate blood sugar.
Healthy fats support the brain and hormones.
Fruits and vegetables provide vitamins, minerals, antioxidants, and phytonutrients that help protect our cells.

Food is not just calories.
Food is chemistry.
Food is communication.
Food is medicine.

How We Drifted Away From This

Modern culture has made eating more complicated than it needs to be.

We have become very good at creating foods that are convenient, hyper-palatable, shelf-stable, and hard to stop eating. We are surrounded by quick options that are high in sugar, sodium, additives, and refined carbohydrates, while foods that naturally support health often require at least a little effort.

We also tend to separate food from health.

We want the energy drink for energy.
The supplement for sleep.
The medication for blood sugar.
The antacid for reflux.
The powder for digestion.

Sometimes those tools are needed and important.

But often, we skip over the foundation.

We forget that regular meals, fruits, vegetables, hydration, fiber, protein, healthy fats, and movement can improve many of the things we are struggling with.

Not cure everything.
But improve a lot.

Food as Medicine Does Not Have to Feel Extreme

When people hear “food as medicine,” they often picture themselves drinking green sludge, chewing on roots, or sipping something that tastes like hot dirt.

My kids lovingly refer to turmeric cinnamon tea as “a brew of twigs, leaves, and roots.”

Fair.

But food as medicine does not have to mean becoming a full-time herbalist or forcing yourself to eat things you hate.

It can be simple.

It can look like:

• Adding berries to breakfast for fiber and antioxidants

• Having salmon once a week for omega-3s

• Throwing spinach into soup, pasta sauce, or eggs

• Using beans more often because they support blood sugar, digestion, and heart health

• Adding cinnamon to oatmeal or yogurt

• Choosing nuts instead of chips for an afternoon snack

• Drinking more water before reaching for another coffee

• Keeping cut vegetables in the fridge so healthy food is easier to grab

Small choices matter.

You do not need to eat perfectly.
You do not need to eliminate every fun food.
You do not need to become the person with a pantry full of powders and mushrooms nobody can identify.

You simply need to make a few more choices that help your body do what it was designed to do.

One of the Best “Medicinal” Foods: Beans

If there were a food hall of fame for “food as medicine,” beans would deserve a spot.

Beans are inexpensive, easy to find, shelf-stable, and full of nutrition.

They provide:

• Fiber for gut health and cholesterol

• Plant protein for fullness and muscle support

• Iron for energy

• Magnesium for muscles, sleep, and stress

• Potassium for heart health and blood pressure

Beans can help support blood sugar control, digestive health, and satiety while being one of the most affordable healthy foods available.

Easy Black Bean Salad

• 1 can black beans, rinsed and drained

• 1 cup chopped tomatoes

• 1 chopped cucumber

• 1 diced bell pepper

• ¼ cup chopped red onion

• Juice of 1 lime

• 1 tablespoon olive oil

• Salt, pepper, and chopped cilantro to taste

Mix everything together and let sit for 15–20 minutes before serving.

Eat it alone, scoop it over greens, wrap it in a tortilla, or serve it alongside grilled chicken or fish.

Food as medicine does not have to be fancy.

Sometimes it is a can of beans.
Sometimes it is remembering that the body wants to heal.
And sometimes it is simply making one small choice that moves you a little closer to health.

Can I use Food as Medicine? Check out the video.

Supplements can be helpful, but they work best when they support—not replace—a strong foundation of food, movement, sleep, and stress management. If you are curious which supplements may actually be worth your time, money, and goals, schedule a supplement review with Anne Beth Rollins MD CSSD RD LDN for personalized guidance. https://rollinscoaching.com/membership-payment

...or check out the discounted products provided by Fullscript. https://us.fullscript.com/welcome/arollins/store-start