Whether it’s what you eat, how you eat, or who you eat with, we can take inspiration from different countries to elevate our own dining experiences
Exploring other cultures, and embracing learning from them, can not only be hugely fascinating, but also hugely rewarding. And when it comes to eating habits and mealtime practices, there are places all over the world that are cooking up something good. The Mediterranean diet is notoriously heralded, but there are plenty of other places and cultures getting it right, too. From miso in Japan to ancient Indian traditions of Ayurveda, how can we learn from others around the world to feel better?
“As a nutritionist, herbalist, and hypnotherapist, global traditions can offer profound insights – especially regarding how we relate to food beyond the western obsession with macronutrients and calorie counting,” explains nutritionist Willow Woolf. So, which countries should we circle on our map?
Japan
Food lessons: mindful eating (hara hachi bu) and consuming fermented foods.
The Japanese are known for the lowest rates of obesity in the world, as well as long life expectancy, despite socially drinking alcohol being part of its culture. In particular, the island of Okinawa in Japan is a ‘blue zone’, a part of the world known for its long life expectancy. But it’s not just about how long they live, but the improved quality of their health too, with a study in the journal Age noting that Okinawa has some of the lowest risk of age-related diseases, like Alzheimer’s, in the world.
“The Japanese diet is rich in seasonal vegetables, fermented foods like miso and natto, and omega-3-rich fish,” explains Willow. We know that fermented food has been linked to lots of health benefits, such as supporting our gut health, while omega-3 is great for brain health. One study also found that those who followed the Japanese diet were at lower risk of cardiovascular disease.
However, it’s not just about what, but how, Japanese people eat. “Their approach is deeply rooted in balance, what they call ‘washoku’ – a traditional way of eating that harmonises taste, colour, and preparation methods. There’s a grace to it: portion sizes are modest, food is artfully arranged, and meals are eaten slowly, mindfully,” explains Willow.
A simple practice we can learn from the Japanese is to not eat until you feel fit to burst, but listen to your body cues. “Okinawans’ philosophy of ‘hara hachi bu’ – eating until you’re 80% full – encourages a mindful, intuitive relationship with hunger and satiety,” she adds.
Ethiopia
Food lessons: community eating and high-fibre grains.
A recent study, by Greene King pub chain, found that four out of five Brits eat lunch by themselves, but in Ethiopia they don’t eat on the go or dine solo – instead, it’s all about community.
“Meals are shared communally, and often eaten with hands, inviting a deeper connection to the food and one another,” explains Willow. According to the 2025 World Happiness Report, those who share more mealtimes with others report higher levels of satisfaction, so simply setting a resolution to meet a friend for lunch rather than eating it solo at your workplace, or cooking for a loved one once a week, could make all the difference.
The diet of Ethiopians is often also applauded for its nutritional content, too. Like Japan, it’s high in fermented foods, but it’s centred around healthy choices. “We can also learn from the traditional Ethiopian diet, which features plenty of high-fibre fermented grains like ‘teff’ (used in injera flatbread) and an abundance of pulses and spices that not only delight the senses, but also support digestion and metabolic health,” Willow adds.
India
Food lessons: floor eating and Ayurveda
Home to the largest population in the world, there’s a lot to learn from India’s ancient traditions, but its westernisation has meant these aren’t always upheld in modern life.
“India birthed this profoundly intelligent system of eating, but now has one of the world’s highest rates of type 2 diabetes; according to the International Diabetes Federation, more than 77 million people in India live with diabetes,” explains Willow. “As urbanisation and westernisation take hold, traditional home-cooked meals are replaced with fast food, refined carbs, and sugar-laden drinks. The mindful, spice-infused, gut-supporting meals of Ayurveda are being forgotten – resulting in an imbalance nationally.”
But what is Ayurveda? “Meals are built around the six tastes: sweet, sour, salty, bitter, pungent, and astringent,” says Willow. “Each one plays a role in our physiological and emotional state. For example, bitter foods like leafy greens support detoxification, while pungent spices like ginger and black pepper stimulate digestion.
“The Ayurvedic plate is colourful, textured, and warm. It’s intuitive and seasonal, shifting with the weather, and the person’s constitution (‘dosha’). What we eat, how we eat, and when we eat are all essential to keeping the digestive fire (‘agni’) burning bright. Without a strong agni, it’s believed that disease can take root.”
While Ayurveda is about eating aligned to your dosha, we can all follow the basic principles of eating plenty of fresh whole foods, seeds, and oils, as well as cooking with spices. But an even simpler thing you can do is just take a minute before you grab your fork and tuck in. “One of the biggest lessons I’ve learned – primarily through Ayurveda – is that digestion starts before the first bite. It begins with how we sit, breathe, and are present,” explains Willow. “We don’t need to travel far to do that. Sometimes, it starts with lighting a candle, sitting down, and tasting our food again.”
What do Japan and India have in common? They both traditionally sit on the floor to eat. “In India, sitting on the floor isn’t just tradition – it is a grounding act that stimulates the vagus nerve, and supports our parasympathetic (rest and digest) activation,” says Willow.
You could take inspiration by opting to floor-sit for one meal a day, grabbing comfortable cushions, and creating a space to really sit and savour each bite!
To eat and live well, we can learn lots from how other countries cook and eat, and the good news is you don’t need to spend a fortune travelling the world to do so. From listening to your hunger cues to adding fermented food into your diet, and swapping solo lunches for social affairs, you can make a real difference to your week.
Comments