The First Pillar of Functional Medicine: Nutrition
- Donna Strickland
- Jul 7
- 4 min read
Updated: Jul 19
The four pillars of functional medicine are outlined as the foundations of achieving optimal health through a functional lense. We can use these foundations as a guide to taking small steps towards a healthier future. By integrating small, feasible habits, we avoid becoming instantly overwhelmed and can instead instill reliable practices that we lean on for years to come. These four pillars are nutrition, sleep, stress management, and movement — let’s focus on our first pillar: nutrition.
Think of nutrition as the fuel that you put into your body — both quality and quantity matter! There is a distinct separation in our food today: dead food and living food. Ultra-processed, pre-packaged, mile-long ingredient lists, preservative-ridden, additives and fillers, artificial colors and flavors, oils that resemble engine lubricant — these interventions all have something in common: they are only necessary upon altering food so far past its natural state that it can no longer exist without artificial interference. This is not the food that God designed our bodies to digest, hence why chronic health conditions are so common after continuous exposure to it. Instead, we want to consume balanced, nutritious meals using the whole foods that God has provided us with. This prioritizes preventative care — focusing on optimal health now so that we get to reap the benefits of it later! So how do we implement this in our personal lives? Focus on essential nutrients:
Omega-3 fatty acids: Omega-3s are a type of healthy fat that contribute to heart health, brain health, and contain strong anti-inflammatory properties. Avoid sources of unhealthy fats such as seed oils (canola, soybean, corn, sunflower, safflower) as they perpetuate inflammation within the body by disrupting the balance between Omega-6s and Omega-3s. Wild-caught salmon and trout, flaxseed, nuts, avocado, organic olive oil, and grass-fed butter are fabulous sources of Omega-3s.
Complex carbs > simple carbs: Simple carbs spike our blood sugar and lead to poor energy levels or an energy "crash". Long-term, this dramatic blood sugar fluctuation contributes to insulin resistance, a well-known risk factor for Type 2 diabetes. Fiber-rich fruits and vegetables are a reliable source of complex carbs — sweet potatoes, broccoli, Brussel sprouts, carrots, apples, berries, bananas, avocados, and oranges.
Animal-based protein: Prioritize quality! Grass-fed, local if possible, no hormones or antibiotics, and if you know your local farmer, don't hesitate to ask what vaccines are given to their cows. Aim to include 0.8-1g of protein per pound of body weight every day. Get creative! Cottage cheese, raw milk, eggs, and bone broth are great ways to increase your intake little by little throughout the day.
Fiber: Fiber is an undigestible carb found in plant foods. It aids in balancing blood sugar levels, helps food move through the digestive system, modulates our immune system and promotes mental wellbeing by aiding in gut health, and reduces inflammation in the body. Balance is crucial as suddenly increasing your intake can lead to digestive discomfort (cramping, bloating, gas, constipation) and temporary disruption in nutrient absorption within the gut lining. Several high-fiber foods include apples, kiwi, sweet potato, carrots, oranges, and pears. If you plan to increase your daily intake, pair it with adequate hydration and prebiotic foods to gain beneficial gut bacteria. The recommended daily intake is minimum 25g/day for women and 38g/day for men — if you are significantly deficient, work up to this intake slowly to avoid discomfort. Start low and go slow!
Hydration for cell & metabolic health: Every cell, tissue, and organ in your body requires adequate hydration to function properly. Proper hydration aids in carrying nutrients to our cells, flushing toxins from our organs, digestion, brain function, mood & energy levels, among others. A common belief is that thirst is an adequate indicator of hydration, but if you feel thirsty it is likely that you are already experiencing mild dehydration. The vast majority of Americans are dehydrated — up to 75% (source). To avoid this, aim to drink half of your body weight in ounces per day. For the ladies — this is easier if you invest in a cute nontoxic water bottle! Invest in high-quality electrolytes (Relyte by Redmond’s, Ultima, Taylor Dukes Wellness, Just Ingredients, etc.), or add high-quality salt to your water (Redmond’s Ancient Kosher Sea Salt is our personal favorite). Focus on electrolyte-rich foods, especially during the summer months — oranges, olives, watermelon, avocados, strawberries, kiwi, lemon, tomatoes, coconut water, and dill pickles. Try your best to avoid plastic water bottles and tap water — this water often goes right through our bodies without making it into our cells and can leave us more dehydrated than before. You can find a high-quality water filter here.
Organic & non-GMO: It has become increasingly difficult to understand the different labels on our fruits and vegetables. Not to mention, buying organic & non-GMO is expensive! This is where we must prioritize by shopping according to the Dirty Dozen and the Clean Fifteen. Every year, the Environmental Working Group (EWG) creates a list of the fruits and vegetables to prioritize buying organic — Dirty Dozen (see here), and a list of ones that you can buy conventionally (not organic) without worrying about health consequences — Clean Fifteen (see here). Another way to avoid breaking the bank on organic produce is by shopping at your local farmer’s market. These farmers care more about the quality of their food products and the health of the people they are selling to, rather than making more money. Ask questions — “Do you use any pesticides or weed killers?” “Are your seeds non-GMO?”—, get to know them, form a relationship, and spend less on your weekly produce! Click here for information about Ruston’s weekly farmer’s market.
Eating by God's design always reaps benefits and positive change. By prioritizing these essential nutrients, we are respecting His design for our bodies and honoring the vessel that he has given us. What a blessing to steward our bodies for God's mission here on earth!
For this is the will of God...that each of you know how to control his own body in holiness and honor. - 1 Thessalonians 4:4
Research showing the benefits of including these essential nutrients in your diet:
OMEGA-3s:
COMPLEX CARBS:
ANIMAL PROTEIN:
FIBER:
HYDRATION:
ORGANIC & NON-GMO