What is a Regenerative Diet?

What is a Regenerative Diet?

A regenerative diet is a way of eating that aims to improve human health while also benefitting the environment. The core principles of a regenerative diet are to choose whole, minimally processed foods and to source them in ethical and sustainable ways that regenerate ecosystems.


The typical Western diet, high in processed foods and factory-farmed animal products, takes a toll on both human health and the planet. Chronic diseases like heart disease, diabetes, and cancer have become commonplace, while industrial agriculture pollutes waterways, erodes soil, and contributes to climate change.

In recent years there has been a push towards more sustainable ways of eating that benefit both people and planet. This has given rise to the concept of a “regenerative diet” – a diet that goes beyond just sustaining us to actually improving environmental and human health.

What Does “Regenerative” Mean?

The word “regenerative” refers to the ability to regrow, renew, and restore health. When this concept is applied to agriculture and food systems, regenerative farming techniques build healthy soil that sequesters carbon from the atmosphere and cycle nutrients more efficiently. This creates resilience in the face of climate change while producing nutritious food.

Bringing regenerative principles into the kitchen, a regenerative diet aims to improve our personal health while supporting farming systems that improve public, environmental, and social health. A regenerative diet strives to create symbiosis – where what nourishes us also nourishes the planet.

Core Principles of a Regenerative Diet

A regenerative diet is based on five core principles:

  1. Eat whole, minimally processed foods – The majority of the diet centers around vegetables, fruits, whole grains, beans, lentils, nuts and seeds. Foods are prepared simply and eaten close to their natural state.
  2. Focus on plant-based foods – While animal products can be included in moderation, plants make up the foundation of the diet. Their fiber content feeds healthy gut bacteria linked to reduced inflammation and disease risk.
  3. Source foods regeneratively – When possible, choose organic produce or meat and dairy from regenerative farms that use holistic techniques to improve soil health, water conservation, and carbon sequestration. This creates a symbiotic food system with reciprocal benefits.
  4. Reduce food waste – Up to 40% of food in the U.S. goes uneaten while people go hungry and farmers lose income. Be mindful of overbuying, use food scraps, and compost the remaining food waste to feed new plant life.
  5. Consider sustainability of seafood – For peak nutrition and ocean preservation, opt for wild-caught, sustainable seafood. Support fishing practices like line catches that cause less habitat destruction and bycatch.

While a perfectly regenerative diet is hard to follow 100% of the time, shifting towards these principles when possible creates positive momentum that benefits environmental and human health.

Major Components of a Regenerative Diet

Adopting a regenerative diet means emphasizing whole, minimally processed plant foods while moderating meat intake and making selective choices about animal product sources. Here is an overview of the diet’s major components:

Abundance of Plants

Since plants can convert the sun’s energy into edible nourishment for many species, they make the foundation of a regenerative food web. A regenerative diet centers primarily around vegetables, fruits, whole grains, beans, lentils, nuts and seeds. Leafy greens, colorful vegetables and antioxidant-rich fruits are emphasized. Fiber-rich whole grains like oats, brown rice, farro and quinoa provide lasting energy. Beans and lentils offer sustainable protein that feeds healthy gut bacteria. Nuts, seeds and their derivative butters supply nutrient-dense fats and protein. Tofu, tempeh and edamame can also boost protein intake.

Herbs, spices, vinegars and oils amp up flavor to make plants enticing. Choosing organic plant foods and sustainably harvested wild plants supports regenerative agriculture when possible.

Moderate Meat, Mindful Choices

While factory farming crowds animals into confined spaces, regenerative farms let livestock graze on open pastures and mimic animals’ natural behaviors. This enhances their wellbeing while enabling natural fertilization and vegetation that pulls carbon into soil. Conscientiously sourced meat, dairy and eggs in moderation can fit into a regenerative diet. Consider the following tips:

  • Choose grass-fed, grass-finished and pasture-raised meat over conventional/factory farmed options
  • Limit red meat intake to a few times monthly (replacing with plant proteins)
  • Purchase dairy and eggs from pasture-raised animals when possible
  • Source meat, dairy and eggs locally from small-scale regenerative farms
  • Opt for sustainable wild game or fish when available
  • Consider plant-based meat alternatives when viable

By being mindful of animal product sourcing and viewing them as accents to plants rather than diet cornerstones, their inclusion can balance sustainability with the benefits they offer like protein, iron and vitamin B12.

Ethical, Sustainable Seafood

Seafood offers a renewable food source if gathered responsibly. Choosing abundant fish species caught through sustainable fishing methods allows stocks to be maintained. Opting for wild-caught over farmed fish reduces environmental strain. Supporting local fishermen also reinvests in livelihoods and regional food systems. Types of seafood aligned with a regenerative diet include:

  • Wild-caught salmon, rainbow trout, sardines or shellfish
  • Small fish species like mackerel, anchovies or herring
  • Sustainably harvested mussels, oysters or clams
  • Seafood certified by Marine Stewardship Council or rated “Best Choice” by the Monterey Bay Aquarium Seafood Watch

Avoid overfished species like Atlantic cod, Chilean sea bass and bluefin tuna. Limit intake of carnivorous fish toward the top of the food chain which accumulate more mercury and toxins.

Ethical Sourcing Standards

Ideally, all foods in a regenerative diet are produced regeneratively and ethically. Seek out fair trade and fair labor practice certification logos when shopping. Ask vendors questions when labels aren’t clear:

  • Do you source ingredients locally?
  • Do you use organic produce? Grass-fed meat?
  • What standards do your suppliers follow for animal welfare and sustainable fishing?
  • Is seafood wild-caught or farmed? Which species?

Larger investments upfront create momentum towards lasting systemic change when it comes to transforming mainstream agriculture and fishing norms.

The Benefits of Following a Regenerative Diet

Embracing regenerative diet principles – choosing home-cooked whole foods, pasture-raised animal products in moderation, and organic produce – offers benefits including:

Improved Metabolic and Physiological Health

Regenerative diets provide dense nutrition without heavily processed additives, potentially:

  • Lowering risk for obesity, heart disease, diabetes and cancer
  • Optimizing gut health with fiber-rich plants that feed microbiome
  • Regulating blood sugar by emphasizing complex carbohydrates
  • Supporting detoxification with high antioxidant food content
  • Supplying nutrients in balanced ratios that the body recognizes

As research on nutrition continues evolving, integrative health experts consider food quality – not just calories and macronutrients – as increasingly vital for fighting inflammation and chronic diseases.

Lightened Environmental Impact

Industrial agriculture strains limited resources to mass produce commodities, while simplified monocultures and concentrated livestock create pollution. Regenerative techniques bolster biodiversity, recycle nutrients, enhance soil fertility and sequester atmospheric carbon into the ground. This combats climate change and facilitates more resilient food production even with unpredictable weather patterns.

Choosing organic produce and pasture-raised animal products supports this agricultural transition when viable. Eliminating food waste and composting scraps also lightens environmental impact.

Economic Support for Sustainable Food Systems

Local food economies circulates money back into community development versus the fractional profits that conventional commodity supply chains channel towards multinational food corporations. Investing further upstream in regeneratively produced food supports farmers transitioning beyond input-intensive industrial practices. This empowers food producers who are environmental stewards.

While not everyone can access or afford regeneratively sourced food, shifting towards these options when viable encourages their growth into mainstream markets to increase availability.

Connection to Food Origins and Farmers

Understanding details behind food origins through questions and conversation fosters connection between consumers, producers and the land that sustains them. This helps renew human links to agrarian heritage uprooted when society shifted towards urbanization and industrialization. Channeling gratitude for whole food ingredients also makes meals more mindful.

Sense of Shared Purpose

One person’s dietary shift may feel miniscule against global food systems. But embracing a regenerative diet allows participation in a shared mission – to transform the way society feeds itself while also feeding the planet. Even imperfect steps towards more ethical consumption and holistic agriculture make a positive difference.

How to Follow a Regenerative Diet: Simple Steps

Transitioning fully to a regenerative diet takes mindset shifts, habit formation, resourcefulness and some upfront investment. Here are some simple steps for gradually working these principles into everyday eating habits:

Build Meals Around Plants

Fill half your plate with vegetables and split the other half between whole grain or starchy vegetables and ethically-sourced protein. Rely on herbs, spices, vinegars and broths for flavor boosts over sugar, salt and oil. Choose organic produce when possible and sustainable animal products.

Explore Your Local Foodshed

Seek out CSAs (community supported agriculture), farms, farmers markets and neighborhood grocers selling local goods. What regeneratively grown produce, meat, dairy and eggs are native to your region? Building relationships with growers links you to seasonal food origins while economic support enables regenerative production expansion.

Try Regenerative Recipes

Experiment with mix-and-match whole food ingredients like marinated beans, grains and greens. Tap into ancestral culinary wisdom around fermentation, broths and organ meats. Allow simpler dishes to highlight quality ingredients versus excessive processing.

Reduce Kitchen Waste

Revive limp vegetables for broths, utilize leftover proteins and grains for fried rice variations, and collect scraps for compost you can use to nourish new gardens. Repurposing odds and ends stretches food dollars further.

Talk About Regenerative Food

Spreading awareness of regenerative agriculture and its role in environmental and human health helps drive mindset shifts and policy changes for wider system transformations. Have conversations on these connections when sourcing ingredients from food vendors or sharing meals with family and friends.

The nuances behind fully regenerative eating take time to grasp – it’s a learning journey. Improving gradually by applying these principles creates WIDER IMPACT.

Potential Challenges with Regenerative Diets

While regenerative diets aim to heal both people and planet, adopting these principles poses challenges including:

Perceived effort: Sourcing ethical foods beyond the average grocery store seems inconvenient when people are already overworked and time-starved. The priority becomes streamlining meals under tight schedules and budgets rather than amplifying ethical consumption. However, regenerative ingredients can be simple and affordable with exploration.

Privilege barriers: Many communities occupied by lower average income lack access to grocers providing organic and regenerative options, especially in urban food deserts. The costs also seem prohibitive compared to cheap processed commodities and junk food that are economically and geographically accessible. This makes shifts towards regenerative diets easier for middle and upper-class populations so far. Policy and localized innovations must expand availability across income levels.

Overwhelming choices: Labels around sustainable food have expanded faster than consumer education on deciphering them. Buzzwords like “natural,” “wholesome” and even “organic” and “non-GMO” get co-opted for marketing without pointing to regenerative and ethical sourcing. It takes continual curiosity, questioning and cross-comparing integrity standards across brands to make truly educated choices.

Skepticism: Scientific debate continues unfolding on exact nutrition needs for optimal human health versus what equates to a “healthy diet”. This breeds skepticism when public health guidance seems to continually flip-flop. However, shifting toward predominantly whole food diets centered around plants, with conscientious meat intake, offers safety from overt diet harms even amidst uncertainty on precise personalized nutrition needs.

Food preferences: For individuals accustomed to meat-centric plates or highly processed food, dramatic shifts towards plant-based plates or entirely unfamiliar Whole Food ingredients may feel unsatisfying, inhibiting adherence. Gradual exposure to regenerative diet components at one’s own pace aids adaptation.

The obstacles towards regenerative diets demand patience, communication, innovation and continuing education around holistic food systems – for both eaters and market suppliers. Progress often pivots slowly. But each small improvement contributes to larger tipping points eventually revolutionizing mainstream understanding around conscious consumption.


Amidst rising rates of chronic disease and climate upheaval, transforming food systems towards regenerative models offers hope. Regenerative agricultural practices can durably nurture the land that nourishes us, while restoring balance through ethical relationships between humans, animals and environment.

Bringing such holistic sensibilities into the kitchen, a regenerative diet strives to heal bodies, communities and bioregions through symbiotic principles applied to eating. Choosing whole, minimally processed foods – centered around organic plants with selective animal products as accents – supports metabolic health and sustainable food economies. While obstacles arise, gradual integration of regenerative diet principles paves pathways towards large-scale regeneration of health, ecology and shared purpose.

Key Takeaways: What is a Regenerative Diet?

  • It emphasizes mostly minimally processed plant foods (fruits, veggies, beans, whole grains) to improve human and environmental health
  • Grass-fed, pasture-raised animal products are included in moderation
  • It supports regenerative agriculture – farming that builds soil health, works with nature, and mitigates climate change
  • Core principles: choose whole foods, focus on plants, source regeneratively, reduce waste, support ethical seafood
  • Benefits include: metabolic/physiological health, lighter environmental impact, sustainable food system economics, connections to food origins, and sense of shared purpose
  • Challenges involve perceived effort, privilege barriers, overwhelming choices, skepticism, and restrictive food preferences
  • Gradual integration of regenerative principles creates momentum towards healing people and planet