Food as medicine:

Remember as a child when you had a cough and Grandma would go into her home garden for fresh herbs to boil some bush tea on the stove? Or when Mommy poured you a cup of bitter orange peel tea because you had a gas pain? Back in the day, reaching for a pill for every minor ailment was far from the norm. Looking back, we realise that those simpler times had a wisdom all their own.

Right now, a health-conscious wave is building globally, and more people are returning to those childhood traditions to take ownership of their personal wellness. With non-communicable diseases accounting for 75 per cent of all deaths worldwide, it also signals a pushback against large pharmaceutical companies. Many feel the system too often promotes expensive treatments and quick-fix pills while downplaying cheaper, locally grown options that communities have relied on for decades.

The pantry’s healing power

Take simple ginger and peppermint, for instance, which have long been the go-to remedies for soothing stubborn tension headaches. For aching eyes, cooling cucumber slices or cold compresses made from steeped chamomile flowers have traditionally been trusted to calm irritation. Clove, when gently held against a sore spot, has been a reliable remedy for the sharp sting of a toothache. And for inflammation, turmeric mixed with a pinch of black pepper is considered a powerhouse for reducing it in the body.

These examples prove that such solutions were never lost — only set aside.

Bridging ancestral wisdom and modern care

Kezia Philip, a registered dietitian and health promotion specialist with more than 20 years of experience, knows the balance between clinical insight and long-held practices well. As someone who grew up with a mother and grandmother who believed in the power of natural remedies, she says their use remains common in her family to this day.

Philip, the founder of The Keys to Wellness, notes that these customs—particularly in the Caribbean—are trusted because “they are deeply embedded within family and cultural traditions, have been passed down through generations, and are readily available within communities.”

She points to a 2015 survey on the use of medicinal plants in Trinidad, which confirmed that these remedies remain commonplace for the self-management of chronic conditions such as diabetes and high blood pressure, alongside minor ailments.

She adds, “Everyone knows someone they can get some ‘bush’ from to address their symptoms. We are all familiar with and probably have used zebapique, lemongrass, rough skin lemon, and lime.”

Yet this enduring reliance on the earth brings a unique challenge: the assumption that ‘natural’ always means ‘safe’, without consideration for dosage or interaction.

According to the Academy of Nutrition and Dietetics in the United States, the term food as medicine refers to a philosophy in which food is used to support one’s health in the areas of disease prevention, treatment and management. It stresses the importance of food as an integral part of evidence-based dietetics, rather than a replacement for modern medicine and medical treatment.

Research has revealed nearly 1,500 documented interactions between conventional medicines and herbal products. For instance, St John’s wort can significantly decrease the effectiveness of medications such as blood pressure drugs and certain cancer treatments by inducing specific enzymes in the body. Similarly, common herbal products such as ginkgo biloba have been linked to an increased risk of major bleeding when taken alongside blood thinners such as warfarin.

Experts lament that people sometimes wait too long before seeing a doctor, allowing simple conditions to worsen, while others forget to mention the home remedies they are using.

“Moreover, many traditional methods do not have standardised preparation protocols or doses, leading to safety concerns,” says Philip.

Dietitians focus on creating a non-judgemental environment that encourages open dialogue with clients to facilitate the evaluation of nutrient-drug and food-drug interactions.

“Remember you are part of your healthcare team along with your doctor, pharmacist and dietitian,” she states, adding, “as such you have a responsibility to communicate openly and follow recommendations to support your health.”

Prioritising nutrient-dense, seasonal foods remains one of our most effective defences against today’s chronic diseases. True wellness requires a blend of ancestral wisdom and modern clinical knowledge, guided by caution and common sense.

Quick Wellness Fixes

● Blood Sugar Balance: Adding cinnamon to meals helps improve insulin sensitivity and stabilise energy levels.

● Heart Health and Digestion: Oats and barley are rich in beta-glucan fibre, long used to naturally lower cholesterol and keep digestion regular.

● Immune Support: Garlic and onions are time-tested everyday ingredients used for centuries to fight off infections and lower blood pressure.

● Hydration and Vitality: Watermelon and paw paw are refreshing, and they are packed with enzymes and electrolytes that support kidney health and skin repair.

● Skin Healing: Aloe vera is a classic go-to plant for soothing sunburns and minor skin abrasions, acting as a natural anti-inflammatory agent.