World Healing Foods

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Traditional healthy foods from regions around the world, and what trusted health organizations say about them. Each guide covers signature foods and dishes, the strength of the evidence, and watch-outs such as salt, saturated fat and sugar. Foods may support an overall healthy eating pattern; they are not medicine.

Guides

Is Sichuan Food Healthy? Sichuan Healing Foods and What Science Says infographic by healatlas.com

Sichuan

  • China
  • Blood pressure

Is Sichuan food healthy? A lower-salt Sichuan diet trial, plus oil and salt swaps.

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Korean Healthy Food infographic by healatlas.com

Korean

  • East Asia
  • Fermented foods

Kimchi, namul, tofu, fish and seaweed, with sodium watch-outs for pastes and sauces.

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Healthy Thai Food infographic by healatlas.com

Thai

  • Southeast Asia
  • Herbs

Herb-rich tom yum, larb and stir-fried greens, plus fish sauce, coconut milk and sugar tips.

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Mediterranean Diet Foods List infographic by healatlas.com

Mediterranean

  • Europe and Levant
  • Olive oil and legumes

A Mediterranean diet foods list by region: Greek, Italian, Spanish and Levantine staples.

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Greek Foods List infographic by healatlas.com

Greek

  • Europe
  • Pulses and olive oil

Bean soups, horta, lathera, grilled fish and yogurt, with feta salt notes.

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How we judge the evidence

We cite NIH, WHO, CDC, Mayo Clinic and similar sources for every health claim and say plainly when evidence is limited. For example, WHO advises getting most carbohydrates from whole grains, vegetables, fruits and pulses, and keeping sodium under 2,000 mg a day for adults. (WHO) (WHO)

Explore more

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FAQ

What are world healing foods?

Our name for traditional foods from regional cuisines that fit a healthy eating pattern, such as pulses, whole grains, vegetables, fish and fermented foods. WHO advises basing carbohydrates on whole grains, vegetables, fruits and pulses. (WHO)

Can traditional foods replace medicine?

No. Foods may support overall health as part of a balanced diet, but they do not replace treatment. Do not stop or change any medicine without talking to your healthcare provider. (WHO)

How do I choose healthier dishes from any cuisine?

Build meals around whole grains, vegetables, fruits and pulses, favor unsaturated fats such as olive oil and fish over butter and ghee, and use herbs and spices instead of extra salt. (WHO) (Mayo Clinic)

Are fermented foods like kimchi and sauerkraut probiotics?

They can contain live microbes, but NIH notes that probiotic benefits are strain-specific and not established for most uses. (NIH NCCIH)

Which traditional foods are high in salt?

Pickles, soy sauce, miso, sauerkraut and cured meats are common examples. WHO recommends adults keep sodium under 2,000 mg a day; one tablespoon of soy sauce can have more than 800 mg. (WHO) (Mayo Clinic)

Sources

  1. Mayo Clinic. Sodium: How to tame your salt habit. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/sodium/art-20045479 (accessed Oct 25, 2026)
  2. World Health Organization. Healthy diet fact sheet. https://www.who.int/news-room/fact-sheets/detail/healthy-diet (accessed Oct 25, 2026)
  3. World Health Organization. Sodium reduction fact sheet. https://www.who.int/news-room/fact-sheets/detail/sodium-reduction (accessed Oct 25, 2026)
  4. NCCIH (NIH). Probiotics: Usefulness and Safety. https://www.nccih.nih.gov/health/probiotics-usefulness-and-safety (accessed Oct 25, 2026)
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.