What is the CNM diet?: A Guide to the Naturopathic Nutrition Approach

Developed by the College of Naturopathic Medicine (CNM), the CNM diet is not focused on calorie restriction but on using whole, organic foods as medicine to promote the body's natural healing processes. It emphasizes tailoring dietary practices to suit an individual's unique 'constitution' to achieve optimal health.

Quick Summary

The CNM diet, or Naturopathic Diet, is a holistic eating plan developed by the College of Naturopathic Medicine. It prioritizes nutrient-dense, organic, whole foods while eliminating processed items, sugar, and damaging fats. The approach is highly personalized and aims to support digestion, reduce inflammation, and enhance overall vitality by working with the body’s innate healing abilities.

Key Points

• Holistic Focus: The CNM diet is a naturopathic approach that treats food as medicine for overall health, not just weight loss.

• Whole and Organic Foods: The diet prioritizes fresh, whole, organic, seasonal, and locally sourced foods.

• Exclusion of Harmful Items: It eliminates or minimizes processed foods, refined sugars, damaged fats, and certain common stimulants and allergens.

• Personalized Eating: It takes into account an individual's unique 'constitution' (e.g., hot, cold) to create a tailored dietary plan.

• Emphasis on Digestion: Principles like food combining and ample hydration are used to optimize digestive health and nutrient absorption.

• Anti-Inflammatory: The focus on fresh, plant-based foods helps to reduce inflammation in the body.

• Sustainable Lifestyle: It's promoted as a sustainable, long-term lifestyle rather than a restrictive, temporary diet.

The CNM diet, developed by the College of Naturopathic Medicine (CNM), stands apart from conventional dietary plans by adopting a holistic, naturopathic approach to nutrition. Rather than focusing on restrictive calorie counting or short-term weight loss, its primary goal is to use food as medicine to nourish the body, optimize digestion, and support the body's inherent ability to heal and repair. The philosophy is built on the naturopathic principles that health is a state of balance and prevention is better than cure. By consuming a diverse range of high-quality, whole foods and avoiding harmful substances, individuals can achieve long-term well-being.

The Foundational Principles of the CNM Naturopathic Diet

At its core, the CNM diet follows several key principles that guide food choices and eating habits:

• Whole and Organic Foods: The diet stresses eating fresh, organic, seasonal, and locally sourced foods whenever possible. This ensures maximum nutrient content and minimizes exposure to pesticides, artificial additives, and genetically modified ingredients.
• Prioritizing Plant-Based Foods: A wide array of plant-based foods, including vegetables (especially leafy greens), fruits, whole grains, nuts, seeds, and legumes, forms the foundation of the diet. The emphasis is on consuming a "rainbow of colours" to ensure a broad spectrum of vitamins, minerals, and antioxidants.
• Healthy Fats and Quality Protein: The CNM diet includes healthy fats from sources like oily fish, nuts, seeds, and avocado. It also emphasizes high-quality protein from legumes, nuts, seeds, and—in limited quantities—organic, grass-fed meat or wild-caught fish.
• Optimal Digestion and Food Combining: Proper digestion and nutrient absorption are central to the CNM approach. The diet advocates for mindful eating and may include principles of food combining, which suggests that eating certain food groups separately can improve digestion and reduce symptoms like bloating and heartburn.
• Minimizing Harmful Substances: Processed foods, refined sugars, artificial sweeteners, damaged fats (trans fats), excess alcohol, and coffee are largely avoided due to their inflammatory and toxic effects on the body.
• Individualized 'Constitutional' Eating: A unique aspect of the CNM diet is its consideration of an individual's unique constitution, influenced by traditional Chinese and Ayurvedic medicine. This involves identifying whether a person's constitution is predominantly hot, cold, dry, or moist, and adjusting food choices and preparation methods accordingly to restore balance.

What to Eat and What to Avoid

Adopting the CNM diet involves making conscious choices about the food you consume. Here is a clear breakdown of what to include and what to exclude:

Foods to Include (Eat in Abundance):

• Vegetables and Fruits: A colourful and diverse mix of organic, seasonal produce.
• Whole Grains: Brown rice, millet, quinoa, and buckwheat.
• Healthy Fats: Avocado, nuts, seeds, extra virgin olive oil, and oily fish.
• Quality Protein: Plant-based sources like lentils, beans, and nuts, along with limited amounts of organic meat, poultry, or wild-caught fish.
• Hydrating Fluids: Plenty of filtered water and herbal teas.
• Probiotic-Rich Foods: Fermented foods like sauerkraut and kimchi to support gut health.

Foods to Avoid (Minimize or Eliminate):

• Processed and Refined Foods: Including junk foods, pre-packaged meals, and refined grains.
• Refined Sugars and Sweeteners: Sweets, sugary drinks, and artificial sweeteners.
• Damaged Fats: Trans fats found in margarine, fried foods, and commercial baked goods.
• Processed Dairy: Cow's dairy can be difficult to digest and is often replaced with alternatives like nut, oat, or coconut milk.
• Coffee and Alcohol: Both are seen as taxing on the system and inflammatory.
• Certain Soy Products: Avoid genetically modified soy, favouring fermented options like tempeh.

Comparison: CNM Diet vs. Typical Western Diet

Feature	CNM Naturopathic Diet	Typical Western Diet
Food Source	Emphasizes organic, local, seasonal, and whole foods.	Relies heavily on processed, packaged, and non-organic foods.
Core Focus	Holistic health, digestion, anti-inflammatory properties, and personalized nutrition.	Calorie counting, convenience, and flavour, often ignoring overall nutrient density.
Macronutrients	Balanced focus on whole grains, healthy fats, and both plant- and animal-based protein.	Often unbalanced, with high amounts of refined carbohydrates, unhealthy fats, and processed protein sources.
Food Preparation	Minimal cooking (steaming, light sautéing) to preserve nutrients; avoids high-heat frying.	Frying, grilling, and other high-heat methods are common, which can destroy nutrients.
Key Restriction	Targets processed foods, refined sugars, unhealthy fats, and common allergens like dairy.	Few restrictions, with high intake of sugar, salt, and saturated fat.
Underlying Philosophy	Food as medicine, with an emphasis on the body's natural healing power.	Focus on symptom management through pharmaceuticals and external interventions.

How to Get Started with the CNM Diet

Starting the CNM diet involves a gradual shift in mindset and eating habits. Here are some actionable steps:

1. Educate Yourself: Take time to understand the principles of naturopathic nutrition. CNM provides various resources and short courses to help you learn the fundamentals.
2. Focus on Whole Foods: Begin by increasing your intake of fresh vegetables, fruits, and whole grains. Aim to make plant-based foods the largest portion of your meals.
3. Clean Out Your Kitchen: Remove processed snacks, refined sugars, artificial sweeteners, and unhealthy cooking oils. Replace them with healthier alternatives like coconut oil, avocado oil, and natural sweeteners in moderation.
4. Try Batch Cooking and Meal Planning: Plan your meals for the week to ensure you have nutritious options readily available. Batch cook grains, prepare fresh salads, and chop vegetables in advance to make healthy eating easier.
5. Stay Hydrated: Carry a water bottle and opt for herbal teas to stay hydrated throughout the day.
6. Listen to Your Body: Pay attention to how different foods affect your digestion and energy levels. The CNM approach is highly personalized, so it's essential to observe how your body responds to dietary changes.

Conclusion: A Sustainable Path to Health

What is the CNM diet? It is more than just a set of food rules; it is a holistic philosophy that emphasizes the healing power of nature and personalized nutrition. By focusing on high-quality, whole, and organic foods, the diet aims to support the body's vital functions, from improving digestion and immunity to reducing inflammation. While it requires a commitment to a whole-foods lifestyle, the CNM diet offers a sustainable and comprehensive pathway toward long-term health and well-being. For those seeking a deeper understanding, exploring resources from the College of Naturopathic Medicine provides further insight into its principles.

For more detailed information, consider visiting the official CNM UK website for their courses and articles on naturopathic nutrition.

Note: Before starting any new dietary regimen, it is recommended to consult a healthcare professional, especially for individuals with pre-existing medical conditions.

Additional Resources

To learn more about naturopathic nutrition and the CNM approach, resources from the College of Naturopathic Medicine provide extensive information. Their articles, handouts, and short courses cover everything from food combining to the benefits of eating seasonally. Personalising your diet based on your unique needs is a central theme, moving beyond a one-size-fits-all approach to health.

Frequently Asked Questions

Does the CNM diet help with weight loss?

While the primary focus of the CNM Naturopathic Diet is not weight loss, many people experience healthy, sustainable weight loss as a natural byproduct of eating nutrient-dense, whole foods and eliminating inflammatory, processed items.

What kind of protein is included in the CNM diet?

The CNM diet includes high-quality protein from both plant and animal sources. Recommended options include plant-based proteins like lentils, beans, nuts, and quinoa, as well as limited amounts of organic, grass-fed meat or wild-caught fish.

Is dairy allowed on the CNM diet?

The CNM diet generally avoids or minimizes processed cow's dairy, as many people find it difficult to digest. Recommended alternatives include nut milks, oat milk, and coconut milk.

Can I drink coffee on the CNM diet?

The CNM diet advises limiting or avoiding coffee and other stimulants like alcohol. These can be taxing on the body and contribute to inflammation. Herbal teas are often recommended as an alternative.

What is 'constitutional' eating in the CNM diet?

Constitutional eating, borrowed from traditional medicine, is a personalized approach that tailors food choices to an individual's energetic makeup (hot, cold, dry, or moist). For example, a person with a 'hot' constitution might focus on cooling foods.

How does the CNM diet support digestive health?

By prioritizing fresh, whole foods and incorporating practices like food combining and proper hydration, the CNM diet aims to optimize digestion, improve nutrient absorption, and reduce digestive discomfort like bloating.

Do I need to eat only organic food for the CNM diet?

The CNM diet emphasizes eating organic food whenever possible to reduce exposure to pesticides and other chemicals. However, the focus is on a wider set of principles, and incorporating any whole, fresh food is a positive step.