What is it and is it healthy?

Biblical eating refers to eating in a way inspired by the Bible. Though certain wellness influencers have recently been publishing books and ideas on the topic, there is no one strict set of rules as to what biblical eating is. The Bible is, as ever, open to our own interpretation.

Different versions of Christian-inspired diet programmes are not new, though this latest TikTok trend sees influencers focusing on foods that are mentioned in the Bible while avoiding ultra processed foods (UPFs).

These include:

• Meat and fish.

• Eggs.

• Some dairy.

• Sourdough bread.

• Whole grains.

• Vegetables.

• Nuts.

• Olive oil and honey.

• A total avoidance of ultra processed and packaged foods – such as crisps, cakes, and sweets.

Recent popularity of the dietary approach may be due to increased popularity of Christian lifestyle content on social media – as well as being a response to the USA’s new diet guidelines which share some concepts.

There is also a wider trend of reducing or avoiding UPFs, as more and more research suggests they are bad for your health and longevity.

There are many similarities between the currently trending version of biblical eating, and the Mediterranean diet. Both emphasise whole foods, vegetables, fresh fruit, lean proteins, fish, legumes, while minimising UPFs and including the occasional glass of – typically red – wine.

The Mediterranean diet has been extensively researched as being one of the healthiest approaches to eating out there, thanks to its antioxidant and anti-inflammatory nutrients. Benefits of the Mediterranean diet include a reduced risk of heart disease, diabetes, and Alzheimer’s disease – to list a few benefits.

The Mediterranean diet is well documented and defined. Biblical eating is so variable that it is impossible to say whether it is healthy or not. As a general guide, I would suggest looking into the Mediterranean diet for inspiration.

Key components of the Mediterranean diet

• A focus on a variety of vegetables.

• Lean proteins – such as chicken and fish.

• Legumes and whole grains.

• Herbs and spices.

• Moderate amounts of fruit – 1 to 2 portions per day.

• Cooking with olive oil.

• Tomato and garlic together as a base for dishes.

• Red meat in moderation – around once per week.

• The occasional glass of wine.

It depends what type of biblical eating you are considering. Someone telling me they have decided to replace UPFs with whole grains, olive oil, vegetables, and lean meats, is music to my ears as a nutritionist. Focusing more on the Mediterranean diet is likely to have positive outcomes to both your physical and mental wellbeing. However, other interpretations of biblical eating do not spark so much joy for me.

A few years ago, The Daniel Fast had a temporary go in the social media spotlight. Inspired by Daniel 1: 2-3, where Daniel describes abstaining from “delicacies”, meat, and wine, this involved three weeks of consuming nothing but water and vegetables.

And of course, beware of biblical eating at its most extreme – 40 days and 40 nights of fasting, water only. This can be incredibly dangerous and is certainly not recommended unless in very unique, highly supervised medical situations.

If you are thinking about experimenting with biblical eating, be careful with which type you choose. The Mediterranean diet shares many principles, and I would recommend looking there for inspiration.

Plenty of resources and recipes are available online. As ever, please be wary of advice given by unqualified influencers on social media claiming to have found the perfect diet. Even the Mediterranean diet is just one approach to eating, and may not be ideal for everyone. If in doubt, speak to your doctor or a nutritionist.