A Sample Macrobiotic Holistic Diet Approach

Updated: Mar 3

  • The Principle of Opposites: Everything exists in opposition.

  • The Principle of Change: Everything changes!

  • The Principle of Cycles: All beginnings have endings.

  • The Principle of Non-Identity: Nothing is identical.

  • The Principle of Front and Back: Every front has a back.

The Macrobiotic Holistic diet is helpful for disease of the organs, kidney, bladder, reproductive, lymphatic, blood, gums, mouth teeth, skin, nails. Japanese Macrobiotics has a healing philosophy somewhat like Indian Ayurvedic Medicine. Macrobiotics principally means to live with nature, to sleep and move according to the seasons, to prepare, cook and eat locally grown fresh as possible foods, of a good variety and to harmonise the body by balancing yin/yang, hot/cold, salty/sweet/sour/bitter/pungent flavours.

Depending upon your symptoms the macrobiotic diet recommends a daily eating plan;

  • Well-chewed whole cereal grains, especially brown rice: 40–60%

  • Vegetables: 30%

  • Beans and legumes: 10%

  • Miso soup: 5%

  • Sea vegetables: 5-8%

  • Traditionally or naturally processed food 5% only

Fish and seafood, seeds and nuts, seed and nut butters, seasonings, sweeteners, fruits, and beverages may be enjoyed occasionally, two to three times per week. Other naturally-raised animal products may be included if needed during dietary transition or according to individual needs.

It is helpful to just understand the individual body, your ancestry, your medical history, your environment, your bodies needs, any symptoms, this is where a Shiatsu practitioner is worth their weight alongside your medical practitioner.

Shiatsu therapy palpates the whole body mind, we access meridians the larger energy centres called hara and the smaller called acupressure points, through which we heal and cleanse blood, organs, energy systems, the brain and the mind. But we also access and heal the Ki or Qi within each person, similar to the acupuncturist. This enables the Shiatsu practitioner to clear underlying symptoms and to assist you to discern a very individualised food list for recovery from chronic illness.

My passion is to help you explore how the food you eat affects your physiology.I adapt each dietary protocol to the presenting symptoms, your food c ravings, and preferences and your medical prognosis.

Below is a sample Holistic Whole Foods Dietary Approach only, it is helpful for muscular, heart, blood, skin, bone and tendon repair. Also good for Check with myself Ruth on personal symptoms and pain points, your medical history also matters. It is advised to check with your medical practitioner of your diagnosis and bring that to your appointment please. It helps me to have as much information as possible to guide you to support what your doctor advises.


  • Whole grains: depending upon presenting symptoms whole grains weekly in various amounts, avoid flours only when necessary otherwise a good variety of unground whole grains

  • Grain products: Approximately 1 to 2 slices of bread or 1 to 2 servings of pasta, as fresh as possible, with original germ and husk and grains retained

  • Vegetables: When healing chronic illness, depending upon symptoms, approximately 35 percent of the day’s total percentage of food from greens, roots, and ground varieties

  • Beans, legumes: Approximately 1 serve daily beans or bean products (black , barlotti, lima, lentil, split pea, chick pea, optional tempeh, tofu), either sprouted, canned or dried sources

  • Fruits: Approximately 1 to 2 fruit daily depending upon digestive/other symptoms

  • Beverages: Grain-based teas, herbal teas, freshly prepared unbottled vegetable juices,

  • Oils, nuts, seeds, and limited dairy products: Approximately 5 to 10 percent ( as opposed to the average daily consumption which is much higher) of natural vegetable oils, nuts, seeds or limited dairy products, preferably organic milks. The type of dairy and amounts depends very much on our medical diagnosis.

  • Animal protein: Fresh as possible as close to the farm as possible fish (preferable) or meat (optional)

  • New foods:Seaweed plants (kombu, hijicki, nori, wakame, kelp, arame) & fermented foods (sauerkraut, pickles, miso, and more)

There are individual variations on which foods to avoid, usually only until symptoms subside, often sugar is one of these.

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