Diet-related chronic diseases have reached a critical stage in the U.S., affecting nearly half of the population with prediabetes or diabetes. Over 40% of Americans are overweight or obese, and one in nine people over 65 suffers from Alzheimer’s disease, potentially linked to diet. Poor dietary habits are also connected to mental health issues, heart disease, and cancer. In 2016, these diseases accounted for almost one in five deaths and a staggering $140 billion in healthcare costs.

Research shows that the gut microbiome, the bacteria in our digestive system, and mitochondria, the energy producers in our cells, are starved for essential nutrients missing from the American diet. Despite increasing waist sizes, these critical components remain undernourished, impacting overall health. A balanced diet is necessary to feed these biological systems, ensuring they function optimally to convert food into energy.

Ultraprocessed foods dominate the American diet, often stripped of vital nutrients necessary for health. These foods, including sodas, chips, and fast food, are linked to serious health problems like diabetes, heart disease, and cancer. The removal of essential nutrients disrupts the gut microbiome and mitochondrial function, leading to long-term health issues. Adding back these nutrients could be key to improving overall well-being.

Improving dietary habits for individuals and the population is a significant challenge. Whole foods are often less convenient and less appealing to modern tastes, making them harder to incorporate into daily life. Additionally, food processing has its benefits, such as preventing spoilage and extending shelf life, which helps address food insecurity. Balancing convenience with nutrition is essential for public health.

Only 5% of Americans consume enough fiber, a critical nutrient for metabolic, immune, and brain health. Many are also deficient in phytonutrients, potassium, and healthy fats, which are crucial for reducing the risk of heart disease and cancer. Modern food processing often increases certain nutrients but removes others, leading to long-term health costs. Restoring these missing nutrients is vital for better health outcomes.

Fermented foods, nature’s way of processing, offer natural preservatives, flavors, and vitamins that support gut health. Recent studies suggest that these foods can enhance microbiome diversity and reduce systemic inflammation. Whole food diets like the Mediterranean diet are consistently linked to better health and longer lives. Incorporating these foods can significantly improve overall health and well-being.

Understanding the intricate connection between diet, the gut microbiome, and mitochondria opens the door to reducing chronic diseases. Personalized nutrition, tailored to individual health needs and preferences, can make a significant impact. Embracing the idea that food can be medicine, as Hippocrates suggested, offers a promising path toward healthier aging and a brighter future for society.