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An Easy 10-Step Guide to Healing with Food By Dr. Wahls


Many of you are ready to begin making changes to your diet and start eating for optimal health. But… the hardest step is the first one, and you may be asking, “Where do I start? What is the ideal kickstart?” We have a functional medicine doctor to help you! Follow this 10 -Step Guide by Dr. Wahls to start correcting the biochemistry of your cells and get you starting on your journery to heal with food.

Step 1. Go gluten free.
Gluten is the most commonly unrecognized food sensitivity in western society, and is associated with a wide variety of problems, including fibromyalgia, chronic headaches, mental health problems, neurological problems and autoimmune problems. If you have a chronic health problem, try going gluten free for a month to see if it helps. Want some recipe ideas? See hundreds of our gluten-free recipes here!

Step 2. Eat and live organic.
Organic means free of synthetic chemicals – both in your foods and in your home, work, life. Choose organic foods and personal care products to reduce the number of chemical toxins that your liver and kidney have to process each day. To heal the body with food, take thoughtful look at what you eat as well as what you’re using as soaps, lotions and household cleaning products.

Step 3. Eat a plate (or two!) of greens each day.
Leafy greens are high in Vitamins B, A, C and K, which are necessary for a healthy immune system, intestines and brain. The greens can be cooked or raw. Try a salad! Caesar, Cobb or Waldorf… what a great way to heal your body! Need some new salad idea? Here are 8 Unbelievably Satisfying Detox Salads.

Step 4. Eat a plate of sulfur-rich vegetables each day.
Did you know that vegetables rich in sulfur help you more efficiently eliminate toxins in the body? They also help make proteins that support your bones and joints. Sulfur-rich vegetables include cabbages, broccoli, brussel sprouts, onion, shallots, garlic and mushrooms.   

Step 5. “Eat a rainbow” each day! (We’re talking about red, yellow, orange and purple!)
Eat deeply colored fruits, berries and vegetables. The colored pigments have antioxidants that help rid the body of harmful free radicals. Remember the brighter the colors the more rich is goodness and a sure way to heal your body with food!

Step 6. Eat grass-fed meat and wild fish.
Animals that consume chemically treated foods store those chemicals in their bodies, and pass them on to us when we eat them. On the other hand, animals that eat a natural, pasture diet will pass those healthy nutrients on to us. Look for grass-fed meat and wild fish, which have a healthier ratio of omega-3 and omega-6 fats than grain-fed meats or farm-raised fish. To heal the body with food, we must choose the healthiest options.  

Step 7. Eat seaweed once a week.
Seaweed contains a rich supply of vitamins and minerals, especially iodine. We unfortunately don’t eat nearly enough seaweed in our western diets! Iodine is important for thyroid and immune function. It also naturally detoxifies the body. (Try some sushi or this easy seaweed salad !)

Step 8. Eat organ meat
Organ meats are highly nutritious and contain high levels of both fat and water-soluble vitamins. Yes that means liver or tongue! But only buy high quality organ meat – preferably grass fed. A plan to heal the body with food should include these nutrients, which are needed for mitochondrial function.  

Step 9. Oommm… Meditate.
Meditation is helpful for stress management. Taking a moment to calm the mind allows the brain to signal to the body that it can relax again. This helps reduce chronic stress and inflammation. And just the thought of it sounds soothing to us! Learn more meditation and its benefits here.

Step 10. Exercise.
Movement stimulates nerve growth factor in the brain, which encourages brain cell growth and improved communication between cells. Exercise also helps maintain physical and mental health, strengthening your heart, lungs and muscles. It also helps improve overall mood–naturally!

If the list of 10 steps to heal the body with food seems overwhelming, go slowly. To heal your body naturally, pick a few and work on them when you can. All medical professionals agree that small steps toward health are better than not taking any steps at all.

To learn more about the diet and lifestyle interventions that I use in my clinical practice and research to help people reclaim their energy, banish brain fog, have more joy and reduce their dependence on prescription medications, visit my website,

I also have a new cookbook! It’s called  The Wahls Protocol Cooking for Life 

BE HEALTHY EVERY DAY with Further Food Collagen Peptides! Collagen heals your body from the inside out. Learn more here!


Want to read more?

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13 thoughts on “An Easy 10-Step Guide to Healing with Food By Dr. Wahls

  1. Ann Kania

    I have upper neuron disease possibly pls limb unset! Is dairy allowed and tomatoes on ur list of good foods to consume I’m goin purchase ur book on Amazon it’s in back order now

  2. Sandra perryman

    Hi Terry my name is Sandra i like what you have written but I’ve got T N I know you did to is there anything I can do I’m on Trgretol and its not working anymore I got TN from the Dentist Hygenist which brought out my Ms can you help me

  3. Ginger Campbell

    I have Parkinsons and am looking for a good diet plan to help with it.
    Do you think this 10 step plan is the way to go. Specifically for Parkinsons?

  4. Stephanie Bonds

    I’ve been in your program with Dr. Clark for 3 months. My blood values are FINALLY within normal limits. I’ve gone from sleeping 2-3 hours a day to 8. I’m a CA survivor with PTSD, so getting into a group has been a major pain in the ass for anyone sitting next to me. Guess what? I’m able to sit with people and engage! I’m off the meds, I’m still losing weight, and have increased mental fitness; giving me a life I never had before. Prayers for your continued success. I love seeing you ride your bike. You give hope to those who gave up. Thank you. God Bless You, Dr. Wahls.

  5. Naina youngbergnaina ucketidfe1@gmail.ckm

    Thank u do for Wahl…i took ciproflaxin and have not good reaction…would like to know if your diet would help.

  6. Silvia Carroll

    Hello I’ve had MS for approx 30 years and am now 56. I live in Australia and was told by my doctor about Terry Wahls book which I purchased straight away. I’ve had a sleepless night worrying about how I can find the right meat and vegetables that fit the criteria of the book. As I had to stop driving as my right leg has MS the most! I need help but I’m so happy you wrote this book.

  7. Zora Tackoor

    I am improving on the diet, but my biggest problem in Trinidad and Tobago is that there is very little organic stuff at the moment, it is coming slowly, but as I am in wheelchair it is difficult to find out and source out the items where they are. I am washing everything in baking soda. Is there anything else I can use to clean vegetables, fruits and meats than with baking soda ?


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