During my holidays, I will be spending time in Germany and Scandinavia. Germany, especially, is not known for a particularly healthy diet. So, how is a naturopath meant to eat healthy while travelling to these countries?
German food brings up images of Schnitzel, Pork Knuckle, Bratwurst, bread, cheese, potatoes or dumplings, sauerkraut, heavy desserts and hearty pub meals with a really big mug of beer!
Scandinavian food brings different images; a tall and thin person eating pickled fish, maybe some stinky fermented something on a really dark dense bread!
These cuisines are traditionally warming, filling, and designed for colder climates. However, when we look a little deeper, these food cultures also contain many nourishing, health-supportive practices that can be added into our modern, everyday eating.
Rather than copying these diets exactly, the real opportunity lies in borrowing their health-promoting elements and adapting them to your own climate, lifestyle, and individual needs.
Germany – a snapshot of a day of eating
Breakfast (Frühstück): usually high in protein with fat and with balanced carbs Wholegrain bread rolls or slices, butter, cheese, cold cuts, jam, boiled eggs. Coffee or tea.
Mid-morning snack (optional): a small snack if required and usually fairly light Fruit, yogurt, or a small pastry.
Lunch (Mittagessen): protein focused with mostly unrefined but simple carbs and fibre Traditionally the main meal: meat (pork, beef, or sausage), potatoes or noodles, sauerkraut, seasonal vegetables. Soups are also common.
Afternoon snack (Kaffee und Kuchen): a social treat Coffee and cake/pastry, especially on weekends, with friends or family
Dinner (Abendessen or Abendbrot): a lighter meal than lunch Lighter meal: bread with cold cuts/cheese, pickles, salad, sometimes a boiled egg
Dessert (De’zert): Strudel, cakes such as Black Forest Cake, Bee Sting, Stollen (mostly at Christmas time), Gingerbread
Scandinavia – a snapshot of a day of eating
Breakfast (Frukost/Frokost/Frokostmåltid): High protein with balanced carbs Rye bread or crispbread, cheese, cold cuts, boiled eggs, porridge, yogurt, berries. Coffee is very common.
Lunch (Lunsj/Lunch): protein focused Open-faced sandwiches with fish (like salmon or herring), cheese, or cold cuts; sometimes a hot meal like soup or stew.
Afternoon snack (optional): a light snack Fruit, yogurt, or a pastry (“fika” in Sweden—coffee with a sweet treat).
Dinner (Middag): Protein based with unrefined carbs and fibre Hot meal, often fish, potatoes, root vegetables, meatballs (especially in Sweden), or cabbage dishes.
Evening snack (optional):Some have another small sandwich or yogurt if hungry.
Common threads:
Both cultures eat bread frequently, often rye or wholegrain.
Lunch is typically the largest meal in Germany, whereas Scandinavians often have dinner as the main hot meal.
Dairy, eggs, and fish are staples in both diets.
Sweet treats with coffee are culturally significant but definitely optional
Fatty Fish as a Foundation (Especially Scandinavia)
One of the most well-researched strengths of Scandinavian diets is the regular consumption of fatty fish. Salmon, herring, mackerel, and sardines appear frequently in traditional meals.
In colder regions, fish was often salted, smoked, dried or pickled. In a whole-foods diet, preserved fish wasn’t a preference — it was a nutritional backbone.
While modern advice sometimes warns against smoked or salted foods, traditionally these methods:
Preserved omega-3 rich fish through winter
Provided steady protein when fresh food was scarce
These fish provide:
Omega-3 fatty acids to support brain health, mood, and inflammation balance
High-quality protein for muscle repair and metabolic health
Vitamin D, which is especially important in low-sunlight regions/condition
How to bring this home: I am based in Australia, as are the majority of my clients and community. Our naturally occurring fish from our environment doesn't have the same proportion of fat due to the warmer waters. They are usually leaner but still contain good fat and quality protein. The oily fish, such as salmon, is usually farmed in Australia and is fed on grains to fatten them up. This fat is then higher in the more inflammatory omega 6 fatty acids rather than the omega 3 anti-inflammatory fat type. This puts us Aussies in a little bit of a predicament. Non-farmed fish is available but is it harder to source and often considerably more expensive.The take away from this, in my opinion, is to lean towards more locally sourced fish, enjoying the oily fish occasionally unless you can source this higher quality fish. The smaller oily fish, such as sardines, are better than the common go-to of salmon. Jars of herrings or rollmops are also a good option. Aim to have 2-3 serves of fish per week.
Fermented Foods for Gut Health
Across Germany and Scandinavia, fermented foods have long been used for preservation—and health. Sauerkraut, kefir, cultured dairy, pickled vegetables, and fermented fish are all traditional staples. Long before gut health was fashionable, Northern European cultures relied heavily on fermented foods to survive long winters. You could note that fermentation wasn’t about health optimisation — it was about survival — and yet the benefits align beautifully with modern naturopathic principles.
Digestive comfort, especially during periods of heavier eating
Immune system regulation and resilience
How to bring this home: Add small amounts of fermented foods regularly rather than large amounts occasionally. A spoonful of sauerkraut with meals or a daily serve of kefir can be enough. Make it yourself or buy it from the refrigerated section in the supermarket or health food store. Fermented food that is long-life and stored on the refrigerated section of the supermarket has been heat treated.
Whole Grains Over Refined Grains
Rye, barley, oats, and dense wholegrain breads are common throughout Northern Europe, particularly in Scandinavian countries and Germany. These grains are typically eaten in less processed forms than many modern wheat-based products. Rye is a functional grain in this area. It is nutritionally quite different from wheat:
Slower glucose release
Higher fibre
More gut-friendly for some people
Traditional dense rye breads were eaten in small portions, often with fat and protein — a very blood-sugar-friendly combo. A lot of my clients, who usually can’t tolerate any kind of gluten bread, are okay eating bread in Europe. I think this may be due to the restrictions on chemicals used on the wheat crop, Europe, that don’t apply in Australia.
Benefits include:
Improved blood sugar stability
Better digestive health due to fibre content
Longer-lasting energy and satiety
How to bring this home: Swap refined breads and cereals for oat-based breakfasts, rye or sourdough breads, and whole grains like barley or freekeh. It is best to have grains in the form that you can recognise it as a grain, rather than flours. Check your sourdough bread labels – it is best to have around 5 or less ingredients only – flour, water, salt, olive oil and the sourdough starter (fermented flour and water). If you see yeast on the label, it is not a real sourdough.
Root Vegetables and Seasonal Eating
Northern European cuisines rely heavily on root vegetables such as potatoes, carrots, turnips, beetroot, and parsnips—foods that store well through winter and provide grounding nourishment.
These vegetables are:
Rich in fibre and antioxidants
Supportive of gut and liver health
Naturally aligned with seasonal eating principles
How to bring this home: Focus on vegetables that are in season where you live. Roasting, slow-cooking, and soups are gentle ways to prepare them, particularly during cooler months.
A Culture of Simple, Home-Cooked Meals
Despite stereotypes, food traditions emphasise simple meals made from basic ingredients. Scandinavian cultures, in particular, value routine, regular meals and mindful eating rather than constant snacking.
This approach supports:
More stable energy levels
Better digestion through regular meal timing
A healthier relationship with food
Historically, people ate the same meals repeatedly — not for boredom, but for digestive ease, predictability and nervous system regulation. This is great for our modern food overwhelm and decision fatigue.
How to bring this home: Aim for fewer ultra-processed foods and more meals built around protein, vegetables, healthy fats, and whole carbohydrates. Practice more mindfulness when eating
Enjoyment Without Excess
Germany and Scandinavian cultures often balance indulgent foods with long periods of simplicity. Rich foods are enjoyed intentionally—often during celebrations—rather than as daily staples.
This pattern can support:
Sustainable eating habits
Reduced guilt around food
Greater satisfaction from meals
Indulgence often leans more towards fats than sugar. Butter, cheese, cream, lard and fatty cuts of meat. This leads to more stability of blood sugar, satiety and less of a reliance on refined carbs. This is a contrast to the modern ultra-sweet “treat culture”.
How to bring this home: Allow space for enjoyment foods without turning them into everyday habits. Consistency matters more than perfection. Switch your mind from thinking of foods as 'good' or 'bad'. When you concentrate on balance and nourishing your body, when you have the occasional indulgent food, you don't beat yourself up about it.
A Naturopathic Perspective
From a naturopathic standpoint, the most valuable lesson from German and Scandinavian diets isn’t what they eat—but how they eat. Seasonal awareness, food preservation traditions, nutrient-dense staples, and respect for the body’s needs all align strongly with naturopathic principles.
Final Thoughts
Healthy eating doesn’t belong to one culture or region. Instead, it evolves when we learn from traditional food wisdom and adapt it to our own environment and health goals. By borrowing the nourishing foundations of German and Scandinavian diets—fatty fish, fermented foods, whole grains, seasonal vegetables, and mindful eating—we can create meals that are both comforting and deeply supportive of long-term wellbeing.
If you like the idea of implementing some of these principles in a personalised way, one that truly works for you, reach out to book your appointment.
/* Prevent right stripe / extra white space */
html, body {
overflow-x: hidden !important;
}
