Want the latest in nutritional science? Researchers have found that food has the power to change your genes.

Turns out the saying “You are what you eat” is proving to be true. Scientists have discovered that certain nutrients from foods can talk to your genes, turning them on or off and increasing or decreasing your risk of disease.

Say the word “food” and most of think “fuel for energy.” We don’t think of food as information. But the latest science suggests the food we eat acts as a powerful communicator when it comes to supporting—or derailing—good health. The nutrients you get from food, such as dietary fiber, polyphenols and omega-3 fatty acids, talk to your genes. And the resulting conversations can reduce inflammation and lower your risk for chronic disease. To dive deeper into the concept of food as information, we consulted Micheline Cormier, RD, Senior Manager for Culinary Systems at Sodexo.

There’s a New Nutrition in Town
One of the biggest changes in the nutrition field in the last decade has been a shift away from linking nutrition with calories, fad diets and weight loss. Instead, the motto today is “Food as information.” We’re sharing the latest nutrition updates:

Your food talks to your genes: As much as we’d like to throw up our hands and leave the fate of our health to 23andMe, it turns out we have more power over our genes than we originally thought. Except for genetic diseases like PKU, Huntington’s disease and sickle cell anemia, most genes in your body turn off or on because of lifestyle choices, with diet playing a critical part. The food you eat can lead you down the right or wrong path, preventing an ailment or creating that same disease.

Plant-based is the way to go: Science has spoken: Nutrients that come from plants appear to communicate the healthiest messages to our genes. This doesn’t mean everyone should cut out all animal proteins, but the latest research proves eating more plants plays a positive role. A plant-based or plant-forward diet helps control weight, reduces risk of chronic disease and improves athletic performance. When you eat mindfully, you enjoy delicious, craveable dishes built with science in mind. The Mindful program includes plant-based meals that use fruits, vegetables, whole grains and nuts, as well as plant-forward meals that contain 75 percent plant-based and 25 percent products coming from animals.

Food can fight inflammation: Inflammation is tied to almost every chronic disease known to humans. So, the more you can do to cool down inflammation in your body, the healthier you will be. Some of the most powerful anti-inflammatory nutrients include omega-3 fatty acids in avocadoes, chia, flax and oily fish such as salmon and mackerel; polyphenols in fruits and vegetables; and fiber in whole grains. These foods are staples of a plant-based diet.

Postbiotics are all the rage: Dietary fiber has long been linked to bowel health, but fiber does so much more. When you eat dietary fiber, the microbes in your gut feed on that fiber and give off compounds called postbiotics. These postbiotics either turn on or turn off your genes to trigger or prevent a long list of other positive or negative health outcomes. For instance, the probiotics given off when you digest dietary fiber can help prevent conditions such as anxiety, depression and atopic dermatitis, and boost your immune system. Foods rich in dietary fiber include beans, fruits, nuts and seeds, vegetables and whole grains like quinoa and oats.

Powered with the knowledge of food as information, you can follow these guidelines to do the very best for your health. To get started, check out Mindful’s nutrient-packed recipes.