Alimentotherapy · treating with food
Food as medicine, graded honestly.
What the research says about ginger, honey, garlic and 42 more kitchen remedies: an evidence grade for every claim, the amounts studied, who should avoid them, and the drug interactions.
163 claims graded from 249 sources: PubMed, Cochrane, NIH and FDA. No miracle cures, no detox, no supplements of our own.
What do you want help with?
All goalsThe ledger
Most kitchen remedies are not proven. Some are.
We grade each claim separately, on human studies only, so honey can be moderate for a child’s cough and unsupported for something else. Here is how every claim on the site comes out.
How we grade- Strong8
Several good randomized trials or a high-quality meta-analysis agree, in people like the reader, at amounts people actually use.
- Moderate34
Randomized trials point the same way, but they are small, short, or mixed in quality, so the size of the effect is uncertain.
- Limited93
A few small trials, conflicting results, or evidence mostly from lab, animal or observational studies. Worth knowing about, not worth relying on.
- Not supported28
Good trials found no benefit, or the claim has never been tested in people. Popular is not the same as proven.
On the shelf
All 45 remedies, by grade- Apple cider vinegarBlood sugar after a mealModerate
- AshwagandhaSelf-rated stressModerate
- Beans and lentilsLDL cholesterolModerate
- BeetrootLower blood pressure readingsLimited
- BerriesBlood vessel function (blueberries)Moderate
- Bone brothJoint, skin or gut benefitsNot supported
- ChamomileSleep qualityLimited
- Chicken soupShort-term relief of a stuffy noseLimited
- CinnamonBlood sugar in type 2 diabetesLimited
- Cocoa and dark chocolateSmall blood pressure reductionModerate
- CoffeeAlertness and attentionModerate
- CranberryFewer repeat UTIs in women with recurrent infectionsModerate
- EchinaceaLower chance of catching a coldLimited
- ElderberryFlu symptomsLimited
- FennelBloating and wind after mealsLimited
- Fermented foodsGut microbiome diversityLimited
- FlaxseedSlightly lower blood pressureModerate
- GarlicBlood pressure in people with hypertensionModerate
- GingerNausea in early pregnancyModerate
- GrapefruitInteracts with many medicinesStrong
- Green teaLDL cholesterolLimited
- Holy basil (tulsi)Self-rated stressLimited
- HoneyAcute cough in children over 1 yearModerate
- KiwifruitChronic constipationModerate
- Lemon balmAnxiety and stress symptomsLimited
- Licorice rootSore throat after a breathing tube (gargle)Limited
- Lion's mane mushroomMild cognitive impairment in older adultsLimited
- Magnesium-rich foodsBlood pressure (supplement trials)Moderate
- NutsLDL cholesterolStrong
- OatsLDL cholesterolStrong
- Oily fishHeart health as part of the dietModerate
- Olive oilHeart health, as part of a Mediterranean dietModerate
- Panax ginsengGeneral tiredness (not caused by an illness)Limited
- PeppermintAbdominal pain in people with IBS (oil capsules)Moderate
- ProbioticsAntibiotic-associated diarrhea in childrenModerate
- PrunesConstipationModerate
- PsylliumChronic constipationStrong
- Reishi mushroomAdd-on to chemotherapy or radiotherapyLimited
- RosemaryMemory (aroma and small oral doses)Limited
- SaffronSelf-rated mood symptoms in mild to moderate depressionModerate
- SeaweedSource of dietary iodineStrong
- Tart cherryRecovery after strenuous exerciseModerate
- TurmericKnee osteoarthritis painModerate
- ValerianSelf-rated sleep qualityLimited
- Yogurt and kefirDigesting lactoseStrong
Natural does not mean it mixes with your medicine
Grapefruit, licorice, leafy greens and aged cheese can all change how a prescription works. Check before you start a remedy, and tell your pharmacist what you take.
Search 49 interactions- Grapefruit and grapefruit juice and some statins, such as simvastatin (Zocor) and atorvastatin (Lipitor)Grapefruit can let more of the statin into the bloodstream. FDA warns that with a lot of grapefruit juice, too much of some statins may stay in the body, raising the risk of muscle and liver damage.Established
- Leafy greens and other vitamin K-rich foods and warfarin (Coumadin, Jantoven)Vitamin K works against warfarin. A sudden rise in vitamin K intake can make warfarin less effective, and a sudden drop can push the INR up.Established
- Aged, fermented and cured foods high in tyramine and MAO inhibitor antidepressants, such as phenelzine (Nardil)Eating high-tyramine foods while taking an MAO inhibitor can cause a sudden, dangerous rise in blood pressure, sometimes called the cheese reaction.Established
- Black licorice and licorice root (glycyrrhizin) and blood pressure medicines and diuretics (water pills)Regular licorice raises blood pressure and lowers potassium, working against blood pressure treatment. Reviews of interaction reports include low potassium after licorice combined with antihypertensives.Established
Traditional kitchen practices
All practices- FermentationThe oldest way to keep vegetables through winter. A tested method, the right salt and clean equipment make it safe; the health claims are more modest than the hype.
- Herbal infusionsSteeping a leaf or simmering a root is the oldest way to take a plant. Most common kitchen herbs are safe as tea; a few are not, and the label on the box tells you less than you might think.
- Nose-to-tail eatingEating the whole animal is an old habit with a real nutritional case: organ meats carry more of several vitamins and minerals than muscle meat. Liver also carries enough vitamin A that portion size matters.
- Soaking and souringOld methods for preparing grains and beans break down phytic acid, a compound that holds on to minerals. The effect is real in lab and absorption studies; how much it matters depends on your whole diet.
- SproutingGerminating seeds before eating them is an old practice that changes their nutrients and texture. The warm, wet conditions are also ideal for bacteria, so raw sprouts carry real risk.
How to make it
All 10 recipesSide by side
All comparisons- Ashwagandha vs holy basilSelf-rated stress
- Chamomile vs valerian for sleepSelf-rated sleep quality
- Elderberry vs echinacea for coldsShorter, milder colds
- Ginger vs peppermint for nauseaNausea
- Green tea vs coffeeHeart health
- Honey vs cough medicineChildren's night cough
- Kefir vs yogurtDigesting lactose
- Kimchi vs sauerkrautFermented vegetables
- Kombucha vs kefirFermented drinks
- Psyllium vs prunes for constipationChronic constipation
- Turmeric vs ginger for joint painKnee osteoarthritis pain