In a world buzzing with nutrition trends, food rules, and endless wellness “hacks,” it’s easy to feel overwhelmed and disconnected from what truly nourishes us. But long before barcodes, buzzwords, and boxed diets, healing started in the soil. Food wasn’t just fuel. It was medicine, tradition, connection, and ritual. The earliest forms of nourishment were grown, gathered, and prepared with purpose: from olive groves and date palms to bubbling ferments and simmering broths. 

Today, many of those same ancient foods still carry an intrinsic power to heal. Not because they’re trendy, but because they’ve stood the test of time. These are the ingredients that transcend generations and shape cultural traditions across the globe. And they’re still here, reminding us that real nourishment is often the simplest.

Let’s return to the roots (literally) and rediscover the foods that continue to strengthen, soothe, and sustain us, just as they have for thousands of years.

1. olive oil

Golden and lush, olive oil has been treasured since ancient times. It’s championed for both its flavor and its ability to nourish the body in deep, lasting levels. Rich in heart-healthy fats and protective antioxidants, it’s one of the most time-tested healing foods we still rely on today.

The healthy fats in olive oil help support balanced cholesterol levels, while natural compounds like oleocanthal calm inflammation in the body. In a long-term study from the Journal of the American College of Cardiology, people who consumed over 1.5 tablespoons of olive oil per day had up to a 21% lower risk of coronary heart disease compared to those who rarely used it. 

Other research links regular olive oil intake to improved brain function and a reduced risk of stroke, especially in aging adults. It’s also rich in vitamin E and polyphenols, which help protect cells from oxidative stress, the often silent mechanism that contributes to inflammation, aging, and chronic disease.

How you store and use olive oil matters! Here’s how to best reap the benefits: 

• Aim for 1 to 2 tablespoons a day
• Use olive oil raw or added at the end of cooking (i.e. drizzled over veggies, salads, or soups.) That’s where its anti-inflammatory and cardiovascular perks really shine.
• Be careful not to use extra virgin olive oil (EVOO) above ~375°F (190°C) (i.e. frying, high-heat sauteing). Thanks to its stable fat profile, it can safely be used at low to medium heat.
• Choose cold-pressed, organic EVOO when possible
• Opt for storage in dark glass bottles and store in a cool dark place away from heat, air, and light
• Avoid buying in bulk unless you go through it fairly quickly (within 1–3 months). Rancid oil loses both nutritional value and taste.

2. fermented foods

Before refrigeration, there was a quiet kind of magic: fermentation. Cabbage, milk, and grains were transformed into bubbling, living foods that didn’t just preserve themselves, they healed. Sauerkraut, kimchi, kefir, miso, and yogurt are more than pantry staples; they’re traditional remedies, teeming with natural probiotics that support digestion, mood, and immune health.

Fermented foods help replenish beneficial gut bacteria, which play a central role in everything from nutrient absorption to hormone balance. Research shows they can strengthen the gut lining, reduce inflammation, and even improve symptoms of IBS. A 2021 Stanford study found that regularly eating fermented foods increased microbial diversity and lowered markers of inflammation, even more effectively than fiber alone.

To unlock their full benefits, choose raw, unpasteurized versions that haven’t been heat-treated, which can destroy probiotic cultures. Make them yourself at home, or look for bubbly, tangy ferments in the refrigerated section, alive with energy and flavor, and enjoy them daily, even in small amounts.

3. honey

Raw honey has long been respected for its medicinal potential, across cultures and centuries. Ancient Egyptians used it on wounds and in ceremonial tonics, and today’s science helps explain why. Unprocessed honey contains naturally occurring enzymes, polyphenols, and trace antimicrobial compounds like hydrogen peroxide that contribute to its soothing effects. But not all honey is equally therapeutic… and context matters.

Studies suggest that raw, unfiltered honey may support sore throat relief, reduce nighttime cough in children over one year old, and offer mild digestive comfort. However, much of this benefit hinges on the quality, source, and storage of the honey. Pasteurized or ultra-filtered varieties (often found in plastic bears on grocery shelves) are stripped of many beneficial compounds.

For more targeted healing, Manuka honey stands apart. Sourced from New Zealand’s Leptospermum plant, Manuka is standardized for methylglyoxal (MGO) content, the compound linked to its potent antibacterial and tissue-repair effects. In clinical settings, high-UMF or medical-grade Manuka honey is used in treating wounds, ulcers, and antibiotic-resistant skin infections.

For daily use, reach for local, raw, and creamy honey that smells faintly of wildflowers and hasn’t been heat-processed. For therapeutic use, especially for topical healing, oral ulcers, or gut-focused protocols, look for lab-tested Manuka with a verified UMF or MGO rating.

A spoonful can still support healing, but it’s the quality, not the name, that determines its real impact.

4. pomegranates

Prized in ancient Egypt, Persia, and Greece, pomegranates have long symbolized life, renewal, and vitality. Inside each crimson seed lies a powerful source of nourishment. They are rich in polyphenols, especially punicalagins, which have been shown to fight inflammation, support heart health, and protect cells from oxidative stress.

Studies suggest that pomegranate extract may help lower blood pressure, improve cholesterol levels, and reduce markers of inflammation. Its antioxidants are among the most potent found in any fruit. These properties may help to slow signs of aging, support circulation, and shield the body from chronic disease.

For the fullest benefit, enjoy fresh, heavy pomegranates with firm skin, or choose 100% pure, cold-pressed pomegranate juice with no added sugar. Their vibrant flavor and deep red color aren’t just beautiful, they’re signs of their healing strength.

5. herbs & spices

Ancient healers understood what modern science continues to confirm: herbs and spices are more than flavor. They’re some of the most concentrated sources of healing on earth. Sometimes, just a sprinkle can carry anti-inflammatory, antimicrobial, and antioxidant benefits. Here are a few time-tested staples worth keeping close:

• Turmeric: Used in Ayurvedic medicine and Traditional Chinese Medicine for centuries, turmeric contains curcumin, a powerful anti-inflammatory that supports joint health and calms systemic inflammation. It’s best absorbed when paired with black pepper.
• Ginger: Known for soothing digestion, ginger also reduces nausea, supports circulation, and may help ease menstrual discomfort and joint stiffness.
• Garlic: Rich in allicin, garlic supports immune health, cardiovascular function, and may help regulate blood pressure and cholesterol.
• Cinnamon: Used since ancient times for its warming, balancing qualities, cinnamon helps stabilize blood sugar and is loaded with antioxidants.
• Oregano: A natural antimicrobial, oregano has been used to fight infections and support respiratory and digestive health.
• Cumin: A staple in Middle Eastern and Indian cooking, cumin supports digestion, may improve cholesterol markers, and contains compounds with antibacterial properties.
• Clove: Once worth more than its weight in gold, clove is a potent antioxidant and natural pain-reliever with antimicrobial and antifungal properties.
• Black pepper: Beyond adding heat, black pepper enhances nutrient absorption (especially curcumin) and has been shown to stimulate digestion and circulation.

To get the most from your herbs and spices, use them fresh when possible, or choose organic, non-irradiated versions to retain their healing compounds.

6. dates

Soft, caramel-like, and deeply nourishing, dates have sustained civilizations for thousands of years. From Ancient Egypt to the Bedouins of the Middle East, they’ve been a trusted source of energy, fiber, and essential minerals in some of the harshest climates on earth.

Modern research confirms why: dates are rich in potassium, magnesium, and polyphenols that help regulate blood pressure, support digestion, and reduce oxidative stress. Their natural sugars, primarily glucose and fructose, offer a quick source of energy without the crash, making them a smart alternative to processed sweets.

Studies have also shown that dates may support labor in late pregnancy and improve stool frequency due to their fiber content. Just 2 to 3 whole Medjool dates a day can offer benefits without overwhelming your blood sugar, especially when paired with nuts, protein, and movement.

For the best quality, choose unsweetened, unprocessed dates like Medjool or Deglet Noor. Select those that are plump, soft, and free from added oils or preservatives.

7. lentils

Lentils are small but nutritionally dense. They are packed with plant-based protein, iron, folate, and fiber. They may help stabilize blood sugar, lower LDL cholesterol, and support digestive health, thanks to their high content of soluble fiber and prebiotics that nourish the gut microbiome.

Their low glycemic impact makes them especially helpful for sustained energy and metabolic balance, without the crashes that come from refined carbs. Just ½ to 1 cup cooked delivers a meaningful source of iron and protein, making them a smart staple for plant-based and omnivorous diets alike.

For the most benefit, choose organic dried lentils (brown, green, black, red or any combination) and simmer them slowly in water or broth to preserve their nutrients and flavor.

8. bone broth

Simmered low and slow, bone broth is one of the oldest forms of nourishment. It’s drawn from a tradition of using every part of the animal to support deep healing. When cooked for 12 to 24 hours, bones release collagen, gelatin, and minerals like calcium, magnesium, and phosphorus. Prepared this way, these nutrients are easily absorbed and gentle on the gut.

Bone broth helps repair the gut lining, ease joint discomfort, and support skin elasticity through its rich collagen content. It also contains glycine, an amino acid that promotes relaxation, supports sleep, and plays a role in detoxification. Because it's soothing, mineral-rich, and low in calories, bone broth is also an excellent support during intermittent or extended fasts, helping to sustain energy and reduce hunger without breaking the healing process.

For the most benefit, make your own broth using grass-fed beef bones or pasture-raised chicken bones, along with herbs, vegetables, and a splash of vinegar to draw out the minerals. Let it simmer gently for at least 12 hours, then sip it warm or use it as a base for soups and grains.

conclusion

In a world full of quick fixes and overcomplicated health trends, ancient foods remind us that real nourishment is simple, grounded, and wise. These time-tested staples, grown from the earth, prepared with care, and passed down through generations, continue to offer deep support for our bodies and minds.

Choosing these foods today isn’t just about nutrition; it’s about returning to what’s real. Each spoonful, each bite, connects us to rhythms older than memory. Rhythms of soil, season, and tradition. By bringing these ancient foods back into our kitchens, we’re not just eating well. We’re remembering how to care for ourselves in the most essential, enduring way.