Chickenpox Diet: Foods to Eat, Foods to Avoid for Faster Healing

Chickenpox Diet: Foods to Eat, Foods to Avoid for Faster Healing

Chickenpox, caused by the varicella-zoster virus, usually makes its presence known through a cluster of unmistakable symptoms: an itchy, blistering skin rash, mild to moderate fever, ongoing fatigue, and often a sore or dry throat. While commonly affecting children, it can strike at any age—and when it does, your body’s immune system has a full-time job ahead.

Good nutrition isn’t just about feeling full—it’s about nourishing your body for optimal healing. During a chickenpox infection, the body undergoes oxidative stress and systemic inflammation, both of which can delay recovery if not properly supported. This is exactly where food steps in, not as a cure, but as a powerful ally. The right choices on your plate can ease discomfort, reduce inflammation, support the immune response, and even speed up the healing of your skin.

In this guide, you’ll learn what to eat and what to steer clear of when dealing with chickenpox. We’ll explore how certain nutrients strengthen the immune system, how hydration keeps the fever in check, and which textures and ingredients are gentle enough for a sore throat. Let food be part of your recovery strategy—starting now.

What Happens to the Body During Chickenpox—and How Nutrition Plays a Critical Role

Chickenpox isn’t just about itchy spots and fever. This viral infection, caused by the varicella-zoster virus, puts significant stress on the body. From weakening the immune response to depleting hydration and suppressing appetite, chickenpox affects multiple systems at once. That’s precisely why what you eat—and how much—can make a big difference in the speed and comfort of recovery.

How Chickenpox Disrupts the Body’s Balance

Chickenpox triggers a full-on immune battle. As the virus spreads, the immune system ramps up its defense, consuming extra nutrients and energy. At the same time, fever and sweating increase fluid loss, which leads to dehydration if not replenished properly. In children and adults alike, this can be compounded by a sore throat or mouth ulcers that make swallowing painful, ultimately lowering calorie and nutrient intake when the body needs them most.

You might notice changes very early on: loss of appetite, dry mouth, and increased fatigue. These symptoms aren’t just side effects—they’re signals the body is struggling and calling for reinforcements in the form of hydration and tailored nutrition.

Why the Right Food Matters During Chickenpox

Choosing the right food during a bout of chickenpox does more than satisfy hunger—it directly supports the body’s natural healing process. Nutrients like vitamins A, C, E, and zinc play key roles in immune function, skin repair, and inflammation control. Omega-3 fatty acids help soothe internal irritation. Antioxidants prevent further cellular damage. Even something as simple as warm, vitamin-rich soups can speed up wound healing and reduce overall discomfort.

Think of food as your at-home pharmacy during chickenpox. Nutrient-dense ingredients do several jobs at once: they calm inflamed tissues, rebuild damaged skin, help the immune cells function more efficiently, and maintain electrolyte and fluid balance. All of these are crucial when the body is under viral attack.

Core Goals of the Chickenpox Diet

Every bite counts. A well-structured diet for someone dealing with chickenpox should aim to:

• Support immune function: Loading up on immunomodulatory vitamins and minerals ensures the immune response remains strong without becoming overactive.
• Soothe irritated tissues: Soft, hydrating foods help reduce irritation in the mouth and throat, which can make eating easier and less painful.
• Promote skin healing: Protein-rich foods and those rich in antioxidants help repair damaged tissue and strengthen the skin barrier.
• Maintain hydration: Fluids with electrolytes compensate for losses from fever, while water-rich foods contribute to better hydration.

Are you noticing fatigue, dry skin, or poor appetite during chickenpox? These symptoms offer important clues about what the body is missing. Tuning into these needs with a targeted diet can completely change the trajectory of recovery.

Up next: why hydration isn’t just important—it’s essential during chickenpox. Let’s explore how fluids can prevent complications and speed recovery.

Why Staying Hydrated Matters So Much During Chickenpox

Chickenpox puts a lot of stress on the body, and one of the quickest things that suffers is fluid balance. When fever spikes, the body sweats—sometimes heavily. At the same time, fluid intake often drops because the appetite goes down and swallowing can become uncomfortable. It’s a perfect storm for dehydration, which only prolongs recovery and raises the risk of complications.

Risks of Dehydration During Chickenpox

There are three main reasons why dehydration is so common during a chickenpox infection:

• Fever: High body temperature triggers sweating, which draws water and electrolytes out rapidly.
• Reduced fluid intake: Between the throat pain, general fatigue, and poor appetite, drinking enough fluids becomes a struggle.
• Increased metabolic demand: Your immune system works overtime to fight the virus, which in turn increases water needs on a cellular level.

Even mild dehydration can lead to headaches, fatigue, dizziness, and slower healing. In children, these effects show up faster and can escalate quickly.

How Fluids Help the Body Heal

Water isn’t just about quenching thirst during chickenpox. Its role goes deeper:

• Regulates body temperature: Water brings down fever naturally by supporting the body’s internal cooling system.
• Promotes toxin elimination: Proper hydration helps the kidneys flush out byproducts of viral breakdown.
• Supports organ function: Every cell—from skin tissue to immune cells—performs better in a well-hydrated environment.

A study published in The American Journal of Clinical Nutrition showed that even a 1.5% loss in body water reduces cognitive and physical performance. Now imagine that during an active viral infection. Supporting hydration is non-negotiable.

Best Hydrating Options During Chickenpox

Plain water is foundational, but several other options can enhance hydration while offering additional benefits:

• Water: Sip small amounts throughout the day rather than gulping large volumes at once. This keeps hydration steady and manageable.
• Coconut water: Naturally rich in potassium and electrolytes, making it ideal when sweating is excessive or appetite is low. A 240 ml serving provides around 600 mg of potassium—more than a banana.
• Homemade fruit juices (low sugar): Freshly pressed juices from watermelon, cucumber, or diluted orange juice provide extra vitamins and hydration. Avoid added sugars, which can increase inflammation.
• Herbal teas: Decaffeinated options like ginger tea gently stimulate digestion and reduce nausea. Chamomile supports relaxation and soothes mucous membranes.

Wondering how to get kids to drink more? Serve cold herbal teas with a hint of raw honey (for children over 1 year), or offer coconut water with fun straws or ice cubes. Small details go a long way when nutrition is compromised.

Immune-Boosting Foods for Chickenpox Recovery

Recovering from chickenpox isn’t just about rest—it’s about giving your immune system everything it needs to do its job efficiently. The connection between nutrition and immunity isn’t theoretical. It’s backed by decades of scientific research: certain foods directly contribute to stronger, faster immune responses. And during chickenpox, that kind of support can make a significant difference in how quickly and comfortably the body heals.

Food as a First Line of Immune Support

What you eat during recovery has the power to reduce inflammation, fight off viral activity, and accelerate skin repair. Nutrients like antioxidants, vitamin C, and plant-based compounds not only increase white blood cell activity but also neutralize the oxidative stress that tends to increase during infections.

Garlic and Ginger: Nature’s Antivirals

Widely studied for their antiviral and anti-inflammatory properties, garlic and ginger serve more than just culinary purposes.

• Garlic: Contains allicin, which has demonstrated antiviral action against several pathogens in vitro. A 2001 study published in Advances in Therapy found that a group taking a garlic supplement had significantly fewer colds and recovered faster than the placebo group.
• Ginger: Rich in gingerols and shogaols, compounds known to reduce inflammation and modulate immune function. Consuming fresh ginger tea or adding grated ginger to meals offers both relief and recovery benefits.

Colorful Vegetables: Immune Enhancers in Every Bite

Brightly pigmented vegetables are more than visually appealing—they signal high levels of critical antioxidants.

• Carrots: Packed with beta-carotene, a precursor of vitamin A that supports skin integrity and mucosal immunity.
• Spinach: Offers folate, iron, magnesium, and vitamin C—nutrients that reinforce white blood cell production and tissue repair.

Lightly steaming these vegetables makes them easier to digest while preserving their immune-supportive nutrients.

Citrus Fruits: A Vitamin C Powerhouse

Oranges, lemons, mandarins, and grapefruits play a starring role in viral recovery due to their high vitamin C content. This vitamin enhances both the function and mobility of immune cells like neutrophils and lymphocytes.

A review published in Frontiers in Immunology (2019) highlighted vitamin C’s role in prevention and treatment of infections by supporting cellular functions of the innate and adaptive immune systems.

Berries and Kiwi: Antioxidant-Dense Allies

These small fruits carry big nutritional impact. Rich in flavonoids and phenolic compounds, berries like blueberries, blackberries, and raspberries can reduce oxidative damage caused by the virus. Kiwi, in particular, contains more vitamin C per gram than oranges and also offers vitamin K, vitamin E, and potassium.

Together, these compounds strengthen immune cell signaling and help reduce inflammation—all critical during the healing stage of chickenpox.

Leafy Greens: Nutrient-Dense Powerhouses

Incorporating kale, Swiss chard, mustard greens, and collard greens into the diet ensures a consistent supply of vitamins A, C, E, as well as fiber, folate, and iron. These nutrients collaborate to repair damaged tissue, boost red blood cell production, and keep immune defense mechanisms upregulated.

Blend them into smoothies, stir into soups, or sauté them with garlic and olive oil for a simple, nourishing side dish.

Soothing Foods for Sore Throat and Mouth Ulcers

When chickenpox blisters spread to the mouth and throat, even swallowing becomes an unpleasant task. Burning sensations, irritation, and tenderness take over, making solid meals difficult or completely unappealing. But proper nourishment must continue — and that’s where soothing, gentle foods come in. These options don’t just nourish the body; they calm inflamed tissues and help patients stay comfortable during recovery.

Warm Soups and Broths: Comfort in Every Spoonful

Warm, not hot — that’s key. Mild vegetable broths, chicken soup, or bone broths provide hydration, protein, and electrolytes with minimal effort from the digestive system. The heat soothes irritated tissues, and the fluid texture ensures an easy swallow. For added immune support, include garlic, ginger, or a sprinkle of turmeric.

Mashed Fruits: Soft and Naturally Sweet

Bananas and ripe mangoes offer a creamy consistency, gentle on the throat. Bananas are rich in vitamin B6 and potassium while mangoes bring beta-carotene and vitamin C to the table. Mash them to a smooth purée for a naturally sweet, soothing treat that’s easy to ingest and doesn’t cause abrasion in the mouth.

Applesauce: Mild and Mucosal Friendly

Unsweetened applesauce strikes the right balance — fruity, smooth, and naturally cooling. Apples contain pectin, known to support gut health, and their gentle acidity keeps flavor interesting without irritating ulcers. It’s a smart addition to meals or a stand-alone snack.

Oatmeal or Semolina Porridge: Slow Energy, Gentle Texture

These soft cereals are ideal warm meals when chewing is painful. Oatmeal provides beta-glucans known for their anti-inflammatory properties, while semolina, made from durum wheat, offers easily digestible carbohydrates that deliver steady energy. Prepare them with water or milk for added nourishment, and stir steadily to create a lump-free, creamy texture that glides effortlessly down the throat.

Steamed Vegetables: Fiber, But Make It Soft

Raw or crunchy vegetables can scrape or irritate ulcerated tissue — but steam them until tender, and they become a source of much-needed vitamins and minerals. Carrots, zucchini, pumpkin, or spinach cooked until they mash easily are excellent choices. Add a touch of olive oil for a smoother finish and better absorption of fat-soluble vitamins.

Yogurt or Custard: Chilled Relief, Nourishing Effect

Cool spoonfuls of yogurt or custard offer immediate relief from inflammation. Yogurt also supports gut health with beneficial probiotics while delivering protein and calcium. Choose plain, unsweetened varieties to avoid excess sugar that can feed inflammation. Homemade custard, lightly sweetened and made with milk or plant-based alternatives, provides a well-tolerated dessert option that doesn’t compromise comfort or nutrition.

Every bite counts during chickenpox recovery — especially when eating is painful. By leaning into soft, nutrient-dense foods that soothe rather than inflame, patients can maintain strength, support healing, and ease symptoms with every comforting mouthful.

Essential Vitamins A, C, and E: Powerful Allies During Chickenpox Recovery

During chickenpox, your body works hard to repair damaged skin, fight off infection, and reduce inflammation. Three vitamins stand out for their critical roles in this process: A, C, and E. Each of them targets a specific need in the healing journey—supporting skin renewal, enhancing immune defense, and soothing irritation from inside out. Adding foods rich in these nutrients into daily meals accelerates recovery and helps prevent complications like scarring or lingering fatigue.

Vitamin A: Supporting Skin Healing from Within

Vitamin A is key for skin regeneration. It promotes the growth and differentiation of epithelial cells, which cover the skin and mucous membranes. When chickenpox blisters rupture, the body needs to form new skin tissue quickly and efficiently to prevent infection and reduce scarring. Studies, including one published in the Journal of Investigative Dermatology, reveal that retinoids (vitamin A derivatives) significantly influence wound healing and cellular differentiation.

To naturally boost your vitamin A intake, include orange and yellow vegetables which are bursting with beta-carotene, the plant-based precursor of vitamin A. Top choices:

• Carrots – Raw, steamed, or blended into a soup, they offer a generous dose of beta-carotene.
• Sweet potatoes – High in antioxidants and easy to digest when baked or mashed.
• Pumpkin – Rich in color and nutrients, great in purees or smoothies.

Vitamin C: Enhancing Immunity and Tissue Repair

Vitamin C doesn’t just prevent scurvy—it plays a critical role in supporting immune function and repairing damaged tissues. It stimulates collagen synthesis, enhances the function of natural killer cells, and reduces oxidative stress. Research published in the American Journal of Clinical Nutrition confirms that individuals with higher vitamin C intake experience better outcomes from infections due to the micronutrient’s immune-modulating effects.

This makes vitamin C a must during chickenpox recovery. Reach for fresh, colorful produce like:

• Oranges – Juicy and rich in ascorbic acid, a 150g serving provides over 80 mg of vitamin C.
• Strawberries – A cup delivers more vitamin C than an orange and is gentle on irritated mouths when blended.
• Bell peppers – Especially red and yellow, they contain more vitamin C per gram than citrus fruits.

Vitamin E: Reducing Itch and Inflammation

Persistent itching is one of the most uncomfortable symptoms of chickenpox. That’s where vitamin E comes in. It functions as a potent lipid-soluble antioxidant that protects cellular membranes and reduces inflammation. According to dermatological studies, topical applications of vitamin E reduce skin irritation, but dietary intake supports skin health from a systemic level.

Plant-based sources are your best bet here, and they happen to double as nutrient-dense snacks:

• Sunflower seeds – Just 28 grams provides about 7.4 mg of vitamin E, covering nearly 50% of the daily requirement.
• Almonds – A handful offers roughly 7.3 mg of vitamin E, alongside healthy fats and protein.
• Spinach – Cook it gently to preserve nutrients, and enjoy it in broths or purees for easier digestion.

Vitamins A, C, and E don’t work in isolation—they create a synergistic environment that accelerates healing, reduces inflammation, and strengthens the immune response. Ask yourself this: is your recovery plate filled with the colors of these protective nutrients?

Soft and Easy-to-Digest Meals That Nurture Recovery

When someone is battling chickenpox, their energy levels tend to drop, and their appetite often follows. Digestive strength also dips, making it important to choose meals that are both gentle on the stomach and nourishing for the body. Instead of overwhelming the digestive system, soft, easy-to-digest foods allow the body to focus on healing rather than processing heavy meals.

Think about the last time you felt under the weather—didn’t you crave something warm, simple, and comforting? That’s the same principle at play here. The goal is to provide essential nutrients without making the body work hard to absorb them.

Why Soft Foods Matter During Chickenpox

Illness often slows down gastrointestinal function, and inflammation caused by chickenpox can affect mouth and throat tissues, making chewing and swallowing painful. Diets built around soft textures help minimize irritation and discomfort while still delivering vital nutrients that support immune function and skin repair.

Proteins remain essential for tissue regeneration, while easily digestible complex carbohydrates maintain energy levels. By incorporating cooked vegetables and mild spices, it’s possible to keep meals both appetizing and functional.

Sample Meal Ideas to Try

• Vegetable Khichdi or Porridge: A comforting dish made with soft-cooked rice, yellow moong dal, and mildly spiced boiled vegetables. The combination offers a great balance of plant-based protein and complex carbs, and its semi-liquid texture is perfect for sensitive digestion.
• Plain Rice with Lentils: A classic light meal that provides amino acids and energy without taxing the system. Cooked with a bit more water for a mushy consistency, it becomes even easier to consume.
• Boiled or Steamed Fish: White fish like cod or tilapia, when cooked without spices, deliver lean protein in a form that’s soft, flake-able, and low in fat. Serve it alongside mashed vegetables or plain rice for a complete meal.
• Plain Scrambled Eggs: Eggs are a high-quality protein and rich in choline. Soft scrambled eggs (avoid hard frying) are fluffy, moist, and gentle on the throat while supplying readily available nutrients.
• Mashed Potatoes or Pumpkin: Both are soothing for sore throats and easy on digestion. Mashed pumpkin adds the bonus of beta-carotene, which the body converts to vitamin A—a key player in skin healing. Enhance with a bit of ghee or olive oil for extra calories and satiety.

Keep spices minimal, focus on smooth textures, and serve meals warm—not hot. Every bite should feel gentle, filling, and easy to swallow. Want to take it one step further? Add a dash of cumin or turmeric to your khichdi—these spices don’t just boost flavor, they carry anti-inflammatory benefits too.

Soft meals aren’t just easier to eat—they actively help the body conserve energy for recovery. By tuning into what feels good to eat and meeting the body where it’s at, you offer more than comfort—you provide nourishment that heals.

What Not to Eat During Chickenpox: Foods That Delay Healing and Worsen Discomfort

Nutrition plays a powerful role in supporting recovery during chickenpox, but certain foods can do just the opposite—fuel inflammation, irritate the digestive system, or intensify skin discomfort. Knowing what to avoid is just as crucial as knowing what to include. Let’s explore which foods make symptoms worse and why steering clear of them is essential.

Spicy and Oily Dishes: Fuel for Inflammation

While flavor-packed meals might usually tempt the taste buds, spicy and oily foods are problematic during chickenpox. Here’s why:

• Capsaicin in chili peppers—the compound that gives chilies their heat—can trigger a burning sensation in the throat and mouth, especially when ulcers are present.
• High-fat, greasy meals overload the digestive system, which is already under stress due to the viral infection. This slows recovery and can increase fatigue.
• Spicy, oily food may elevate body heat subtly, potentially worsening skin itching and irritation.

Processed Snacks High in Sugar and Salt: A Recipe for Sluggish Immunity

Pre-packaged snacks can be convenient, but they often contain a cocktail of highly refined ingredients that suppress immune function.

• Added sugars can disturb the balance of gut microbiota. A 2020 study in Nutrients showed that excess sugar intake impairs the immune response by altering cytokine production and increasing chronic inflammation.
• High sodium levels can contribute to dehydration—already a risk during chickenpox due to fever and fluid loss.
• Artificial additives and preservatives may act as irritants and offer no nutritional value to support the healing process.

Fried Foods: Heavy on the Gut, Light on Nutrients

Deep-fried options like fries, chips, and battered meats are dense in trans fats and low in nutritional value. During chickenpox, your body needs easily digestible foods rich in immune-supportive nutrients. Fried foods do the opposite:

• They require more energy to digest, diverting resources away from healing.
• Oxidized fats in fried foods may promote inflammation and oxidative stress, which can prolong symptoms.

Sour Foods During Mouth Ulcers: Intensifying the Burn

Citrus fruits and vinegary dressings might be part of a healthy diet in other contexts, but not during chickenpox if mouth sores are present.

• Acidic foods like lemon, orange, tomatoes, and pickled items can sting already inflamed tissues.
• Citric acid disrupts mucosal healing and intensifies the pain of ulcers, making eating less comfortable and reducing overall nutrient intake.

Extremely Hot or Cold Beverages: Sensitive Throats Can’t Tolerate Extremes

Staying hydrated is vital, but the temperature of fluids matters too. Both extremes can trigger unnecessary discomfort.

• Very hot drinks may scald tender throat tissues that are already irritated by the virus.
• Very cold beverages can shock the throat, potentially causing muscle constriction and worsened soreness.
• Instead, opt for lukewarm teas, broths, or room temperature water to avoid adding fuel to the fire.

Every bite either supports healing or delays it. By avoiding these symptom-aggravating foods, you give your body the best chance to fight off the virus and recover more smoothly.

Natural Remedies and Herbal Teas to Soothe Chickenpox Symptoms

When recovering from chickenpox, simple natural remedies can offer real comfort. Herbal teas and nutrient-rich infusions don’t just hydrate — they actively soothe inflammation, calm the immune system, and ease discomfort. Each cup delivers more than warmth; it brings botanical support where your body needs it most.

Chamomile Tea: Gentle and Calming

One of the most trusted herbs in traditional medicine, chamomile is naturally rich in apigenin, a plant compound with proven anti-inflammatory and mild sedative effects. This tea works by calming both the immune response and the nervous system, making it especially helpful when itching peaks or rest becomes difficult. Drinking one or two warm cups a day can ease irritability, support better sleep, and soften skin-related discomfort.

Turmeric Milk: Golden Support for Healing

Turmeric, or Curcuma longa, contains the powerful compound curcumin, known for its anti-viral and immunomodulating properties. When mixed into warm milk, turmeric becomes easier for the body to absorb — especially when combined with a pinch of black pepper. Curcumin has been shown in laboratory studies to inhibit proliferation of certain viruses and reduce inflammatory markers. A nightly cup of turmeric milk supports both tissue repair and immune balance.

Ginger Tea: Warming and Immune-Enhancing

Fresh ginger tea stimulates circulation and activates immune defenses. It’s rich in gingerols and shogaols — compounds with confirmed antioxidant, anti-inflammatory, and antimicrobial activity. These properties make ginger tea an effective ally in reducing fever, soothing digestion, and supporting your body’s natural detox processes during infection.

Basil (Tulsi) Tea: An Ayurvedic Antiviral

Also known as tulsi, holy basil holds a prominent place in Ayurvedic medicine as an adaptogen and antimicrobial herb. Research confirms its antiviral activity against pathogens including herpes viruses, suggesting potential benefit for viral skin conditions. Sipping tulsi tea supports immune modulation, helps control fever naturally, and promotes recovery with minimal side effects.

Honey and Lemon in Lukewarm Water: Simple Throat Relief

If chickenpox comes with a sore throat or dry cough, lukewarm water with honey and fresh lemon juice can make a big difference — for children over the age of one. Honey coats the throat and has mild antibacterial properties, while lemon offers vitamin C and a fresh, hydrating boost. Together, they soothe irritation without any chemical additives or synthetic flavorings.

Which remedy sounds most comforting to you right now? Making any one of these drinks takes less than ten minutes — yet the relief they provide can last for hours. Try preparing them with intention, taking in the aroma, and allowing each sip to support your recovery from the inside out.

Key Takeaways for a Healing Chickenpox Diet

Recovering from chickenpox isn’t just about resting and waiting it out — what you eat during this phase plays a critical role in how quickly and comfortably your body heals. Every bite you take has the potential to either ease your symptoms or aggravate them.

Hydration is foundational. Prioritizing fluids like water, coconut water, and homemade broths will help regulate body temperature, support immune function, and flush out toxins. Ensure fluids are sipped regularly throughout the day — especially if fever is present or if appetite is low.

A nutrient-rich diet fuels the immune system. Include fruits and vegetables high in vitamins A, C, and E. These antioxidants help reduce inflammation and speed up skin recovery. Think mangoes, carrots, spinach, oranges, and red bell peppers. Zinc and selenium-rich foods like pumpkin seeds, quinoa, and cooked beans also support skin healing and viral resistance.

Don’t overlook comfort. Soft, easy-to-digest foods like mashed sweet potatoes, porridge, vegetable soups, and fruit purees will be more tolerable, especially when mouth ulcers or throat inflammation has set in. Incorporate probiotic sources like unsweetened yogurt or fermented vegetables to restore gut balance disrupted by viral stress.

Equally important is knowing what not to eat. Spicy foods, acidic fruits, fried meals, and refined sugars may irritate existing sores, provoke inflammation, or weaken immune response. Avoiding allergy triggers and processed additives becomes even more crucial if the patient is a child or has a history of sensitivity.

• Tailor nutrition strategies — Younger children, pregnant women, and people with weakened immunity may need individualized approaches.
• Feed with purpose — Choose foods that support cellular repair, comfort digestion, and soothe discomfort.
• Use food as a tool — Not just for nourishment but for recovery acceleration.

Every case of chickenpox looks slightly different. Some have mild rashes with little appetite loss, others may be covered head to toe in itchy pustules and unable to keep food down. Let the symptoms guide your choices, but always root your approach in sound nutritional principles.

And when there’s ever a moment of uncertainty — don’t guess. Reach out to a healthcare provider or experienced nutritionist to fine-tune the diet to fit the phase and intensity of symptoms. Healing through food is not just possible — it’s powerful.