When most people hear “healthy eating,” their mind immediately goes to restriction — cutting carbs, avoiding fat, eliminating entire food groups. But one of the most powerful shifts you can make in your relationship with food is flipping that script entirely. Instead of asking what do I need to give up?, start asking what can I add?
We need to acknowledge something important before going further: diet culture is pervasive, and for many people, conversations about food carry real emotional weight. Chronic dieting, rigid food rules, and the pressure to eat “perfectly” can fuel anxiety, guilt, and in some cases, disordered eating patterns that do far more harm than any food ever could. If you have a history of complicated feelings around eating, we encourage you to work alongside one of our providers or a qualified therapist as you explore any changes to your nutrition. There is no one-size-fits-all approach here, and your relationship with food matters just as much as what’s on your plate.
At Integrative Family Medicine of Asheville, we take a whole-person approach to nutrition — one that’s rooted in science, practical for real life, and, frankly, a lot more enjoyable than a list of rules. Here’s what we know: when you consistently crowd your plate with nourishing, whole foods, there’s simply less room for the stuff that doesn’t serve you. No white-knuckling required.
Start With Plants — Lots of Them
If there’s one recommendation that shows up across virtually every research-backed dietary pattern — Mediterranean, anti-inflammatory, plant-forward, Paleo — it’s this: eat more plants. Fruits, vegetables, legumes, nuts, seeds, and whole grains are the foundation of a health-promoting diet, full stop.
Aim to make vegetables and fruits roughly 75% of what’s on your plate. That sounds like a lot, but it becomes much more achievable when you think in terms of variety rather than volume. Try filling half your plate with colorful vegetables at every meal, adding a small handful of nuts or seeds to your breakfast, and incorporating beans or lentils into soups, salads, or grain bowls a few times a week.
Speaking of color — eat the rainbow. Different pigments in fruits and vegetables represent different families of phytonutrients, the naturally occurring compounds that protect your cells from damage, reduce inflammation, and lower your long-term risk for cardiovascular disease, cancer, and cognitive decline. Blueberries, beets, bell peppers, kale, sweet potatoes, tomatoes, and citrus each bring something unique to the table. Diversity is the goal.
Make Friends With Fiber
Most Americans consume only about half the fiber their bodies need each day. A high-fiber diet is one of the most well-studied tools we have for supporting gut health, stabilizing blood sugar, lowering cholesterol, and even improving mood — because a large portion of your immune system and your neurotransmitter production is tied directly to your gut microbiome.
A realistic target is around 40 grams of fiber per day, and the best way to get there is through whole foods: vegetables, fruits, legumes, and minimally processed grains like oats, quinoa, brown rice, and barley. The key word is whole — fiber is largely lost during processing, which is why a bowl of steel-cut oats delivers so much more than a packet of instant oatmeal.
Cruciferous vegetables deserve a special mention here. Broccoli, cauliflower, kale, Brussels sprouts, cabbage, and bok choy are rich in fiber and contain a group of compounds called glucosinolates that support your body’s detoxification pathways and have been shown to reduce cancer risk. Try to include some form of cruciferous vegetable daily — roasted, sautéed, shredded into slaws, or blended into soups.
Add the Right Fats
Fat got a bad reputation for decades, but the research is clear: the type of fat matters far more than the amount. Healthy fats are not only safe — they’re essential for brain function, hormone production, nutrient absorption, and reducing systemic inflammation.
Focus on adding more of these:
Monounsaturated fats from avocados, olives, extra-virgin olive oil, nuts, and nut butters are deeply anti-inflammatory and heart-protective. Drizzle olive oil generously over salads and roasted vegetables, slice avocado onto eggs, and snack on a small handful of almonds or walnuts in the afternoon.
Omega-3 fatty acids are particularly powerful anti-inflammatory agents. Wild-caught fatty fish like salmon and sardines are among the richest sources, and plant-based options include flaxseeds, chia seeds, hemp seeds, pumpkin seeds, and walnuts. If you’re not eating fish regularly, a quality fish oil supplement (around 1,000 mg daily) is worth considering — Nordic Naturals and Barlean’s are two brands we trust.
Don’t Forget Anti-Inflammatory Spices and Herbs
One of the simplest, most underappreciated upgrades you can make to your meals is leaning into culinary herbs and spices. Turmeric, ginger, garlic, rosemary, oregano, cinnamon, and the spice blends found in traditional cuisines around the world are genuinely medicinal. Turmeric and ginger, in particular, have robust research supporting their role in reducing inflammation and supporting joint and gut health. Add fresh ginger to smoothies, stir turmeric into soups and scrambled eggs, and be generous with herbs when cooking.
Hydrate Well
Good nutrition isn’t only about food. Staying well hydrated supports every system in your body — digestion, circulation, cognition, and energy. A helpful rule of thumb is to aim for roughly half your body weight in ounces of water daily (so a 150-pound person would target about 75 ounces). Herbal teas, quality green or white teas (rich in antioxidants), and water-rich fruits and vegetables all count toward that goal.
The Bottom Line
No single diet is right for every person, and we don’t believe in a one-size-fits-all approach. What does apply broadly is this: the more you fill your life with a variety of whole, colorful, fiber-rich foods — and the more consistently you do it — the more your body’s natural regulatory systems come back into balance. Cravings shift. Energy stabilizes. Inflammation quiets down.
Start with one or two additions this week. Maybe it’s a handful of walnuts in the morning, an extra serving of greens at dinner, or a new cruciferous vegetable you’ve never tried. Small changes, done consistently, add up in meaningful ways.
If you’d like personalized guidance on what nutrition approach might work best for your specific health goals, we’d love to support you. Reach out to our team at Integrative Family Medicine of Asheville to schedule a visit with one of our providers or our amazing health coach — we’re here to help you find what works for you.
This blog post was written by Tom Everts, PA-C, a medical provider at Integrative Family Medicine of Asheville. You can read more about Tom in his bio.