Taking Care of Your Health the Rambam’s Way

What did the Rambam really teach about eating and living well? Discover practical Torah-based health wisdom that still applies today.

What is good health according to Torah? Rambam (Maimonides), one of our greatest Torah sages and doctors, taught that true health isn’t just about food, it’s also about our emotions, our actions, and our balance in life. He said, “Control your anger, eat less, and move more.”

As part of a people chosen to refine our character, we’re also meant to care for our bodies as vessels for the soul. Rambam teaches us to eat moderately and to stop eating before we feel full. He says to fill only three-quarters of the stomach. If we eat until we’re stuffed, the stomach muscles can’t function properly, which causes fermentation, decay, and disease.

It’s also important to eat slowly. It takes time for food to signal fullness to the brain. If you eat fast, you might eat too much before you realize you’re already satisfied. Eating slowly and chewing well helps the digestive system. Rambam suggests chewing food based on the number of teeth you have, to lighten the stomach’s work.

Eat only when you're truly hungry and drink only when you’re actually thirsty. Hunger is a physical signal from the body, not a craving from the eyes or emotions. Today, with all the constant advertisements and temptation around us, many people have lost touch with true hunger and fullness. Rambam reminds us to return to that natural instinct, which helps protect the body from Western illnesses like diabetes, heart disease, and obesity.

He also recommends skipping a meal from time to time (like breakfast) to allow the body to complete its natural cleansing from the night before.

Be careful not to layer food upon food because this can cause poor digestion. Mixing foods that require different types of enzymes (like meat with bread or fish with milk) also makes it harder for your body to digest properly. Rambam writes, “Eat like you would feed your animal”, meaning simply, naturally, and only when there’s a real need.

What not to eat? Rambam warns against old or “aged” meat. He recommends eating calf meat instead of beef, and chicken rather than hen. Internal organs like liver, kidneys, and heart are considered less healthy. He also advises avoiding white flour, white sugar, dairy that increases mucus, pickled vegetables, vinegar, mustard, radishes, unripe fruits, and foods prepared with wine.

What to eat? Choose foods that suit your body’s natural temperament. Rambam explains that each person has a different nature, and our food should support that. A person who is hot-tempered, expressive, energetic, and sweats easily even in winter, should eat cooling foods like fish, chicken, fresh citrus fruits, mint, lemon, and fresh vegetables. A calmer, colder, slower-moving person might need more warming foods, like turkey, cooked vegetables, warming spices (cinnamon, ginger, cardamom), and nuts.

Age also plays a role in nutrition. Older adults should eat smaller meals more often, and avoid hard-to-digest legumes like lentils, fava beans, peas, and chickpeas unless sprouted. Younger people can usually manage with two meals a day.

Chewing food thoroughly is a cornerstone of the Rambam’s teachings. He says, “Most illness comes from poor chewing, even if the food is good.” Chewing increases saliva, activates digestive enzymes, and even affects the muscles throughout the body. The more we chew, the less we overeat and the better we digest.

Rambam also emphasized that breakfast is important for mental clarity and focus, but should be eaten several hours after waking. He recommended waiting until around midday before eating bread or having a full meal. Until then, you can eat clean, light foods like fruit, nuts, or almonds. Occasionally, it’s beneficial to skip breakfast altogether to allow the body to cleanse.

Overeatinge ven healthy food can lead to damage. There are only so many digestive enzymes your body can produce at once. If there’s too much food in the stomach, it begins to ferment and create gases, acidity, and pressure. This puts strain on the heart, lungs, pancreas, and entire digestive system.

Rambam also warned about modern habits of combining too many food types in one meal. His approach, known today as “food combining,” helps ease digestion. If you want to eat different foods, start with the lighter, easier-to-digest ones. For example, eat chicken before beef, or fruit before a heavier meal.

Dr. Shelton, a modern natural health expert, confirmed what Rambam taught through science and thousands of patient experiences. He found that starchy foods (like potatoes, rice, bread) should not be eaten together with protein foods (like meat, eggs, legumes). Each requires different enzymes and stomach conditions to digest properly.

As for fruit, eat it alone and not with other food. Fruit is digested quickly, within about 20 minutes, while starches and proteins take hours. Mixing them causes fermentation in the stomach, leading to gas and discomfort. Wait an hour after eating fruit before eating anything heavier.

And what about drinking during meals? Rambam said not to. Drinking while eating dilutes stomach acids and disrupts digestion. Try drinking water half an hour before or at least an hour after eating. If the food is dry or heavily spiced, drink just a little. Save most of your fluids for between meals.

Also, avoid eating food that is too hot or too cold, as it can burn the digestive system and damage the teeth. Hot food may tempt us to skip chewing, but chewing is essential.

When sick, Rambam advises not to eat. During illness, the body needs all its energy to fight and heal. Eating redirects that energy toward digestion, which can worsen the illness.

In the morning, avoid eating heavily right after waking. The body is still in cleansing mode and hasn’t yet expelled waste. Wait until there’s been a bowel movement before having a meal. If you struggle with constipation, it’s worth seeing a health professional or naturopath.

All in all, the Rambam teaches us that food should strengthen the body, not burden it. By eating in tune with our needs, chewing well, resting when ill, and avoiding emotional overeating, we can serve Hashem with more strength and clarity.