Is regenerative food healthier?
As nutritionists, we spend a lot of time thinking about what to eat. Increasingly, we're also beginning to ask how was this food grown? Because if the health of the soil influences the nutritional quality of plants, then food production becomes part of the nutrition conversation.
Key Takeaways:
Regenerative agriculture focuses on restoring soil health, increasing biodiversity and building more resilient farming systems.
Healthy soil may play an important role in the nutritional quality of the food we eat, although research into nutrient density is still emerging.
Regenerative farming and organic farming share many principles, but they are not the same. Organic is a certification, whereas regenerative is a farming philosophy centred on improving ecosystem health.
Supporting regenerative farming isn't about striving for perfection. Small, achievable changes can still make a meaningful difference.
Prioritise seasonal and locally grown produce where possible, and consider buying directly from farmers through farm shops or veg box schemes.
Eat less meat, but choose higher quality, pasture-raised or regeneratively farmed meat when your budget allows.
Include more UK-grown pulses, wholegrains and heritage grains in your diet. They're nutritious, affordable and better for soil health.
Diversify your seafood by eating more mussels, sardines and seaweed, rather than relying on the same few species.
Remember that a healthy, balanced diet remains the priority. Eating plenty of fruit, vegetables, wholegrains, beans, nuts and seeds is more important than whether every food is regeneratively produced.
Ultimately, every food purchase is a vote for the kind of food system we want to support. If you can afford to make even one or two regenerative swaps, you'll be helping to support healthier soils, more resilient farms and a more sustainable future.
Contents:
What is regenerative agriculture?
Why has soil health become such a big issue?
How farming practices influence nutrient density
Is regenerative different from organic?
What does the current research actually show?
Does regenerative food taste different?
Is regenerative food more sustainable?
How to eat more regeneratively on a budget
Where to buy regenerative food in the UK
FAQs
A quick disclaimer. Regeneratively produced food currently comes with a higher price tag. We're still in the early stages of this transition, and many of these farms are operating at a smaller scale without the economies of scale that conventional agriculture benefits from. Changing the UK’s farming system takes time and investment.
I'm also very aware that these choices won't be accessible to everyone, and this isn't about creating another set of food rules. If your budget doesn't stretch to these products, that's completely understandable. But for those who are able to make even a few swaps, supporting these farmers helps drive demand for a food system that benefits both people and the environment.
What is regenerative agriculture?
Regenerative agriculture is an approach to farming that focuses on restoring the health of the land rather than simply extracting from it. While it has become something of a buzzword in recent years, many of its principles are rooted in traditional farming practices that have been used for generations.
The central idea is simple:
Healthy soil produces healthier plants, healthier animals and ultimately, healthier people.
Unlike conventional farming, which has often prioritised maximising yields through intensive cultivation and the use of synthetic fertilisers and pesticides, regenerative farming works with natural systems to rebuild soil health and biodiversity.
Although practices vary between farms, regenerative agriculture typically includes:
Reducing soil disturbance by minimising ploughing
Keeping living roots in the soil throughout the year using cover crops
Increasing plant diversity through crop rotations
Integrating livestock where appropriate
Protecting and enhancing biodiversity
Reducing reliance on synthetic fertilisers and pesticides
Rather than viewing soil as an inert growing medium, regenerative farmers see it as a living ecosystem. A single teaspoon of healthy soil contains billions of microorganisms, including bacteria, fungi and other microbes that work together to recycle nutrients, improve soil structure and support plant growth.
This shift in perspective has important implications not only for the environment but potentially for the nutritional quality of the food we eat.
Why has soil health become such a big issue?
Healthy soil is the foundation of our food system, yet it has received remarkably little attention compared with conversations around calories, protein or ultra-processed foods.
Over the past century, agricultural productivity has increased dramatically. This has allowed us to feed a growing global population, but in many parts of the world it has also come at a cost. Intensive farming practices, repeated ploughing, monoculture cropping (growing the same crop year after year) and heavy reliance on synthetic inputs have contributed to declining soil health in many regions.
Healthy soil performs many vital functions. It:
Stores water and improves drought resilience
Supports biodiversity above and below ground
Stores carbon
Reduces erosion
Cycles nutrients naturally
Supports crop resilience against pests and disease
Perhaps most importantly from a nutrition perspective, healthy soil is alive.
Plants don't simply absorb nutrients passively. They exist in partnership with an incredibly diverse soil microbiome. Through complex interactions with bacteria and fungi, plants are better able to access minerals from the soil, produce beneficial plant compounds and respond to environmental stress.
An analogy I heard repeatedly at Groundswell was that soil has its own microbiome, much like the human gut. Just as a healthy gut microbiome influences our health, a healthy soil microbiome may influence the health of the plants growing within it.
How do farming practices influence the nutrient density of food?
Nutrient density refers to the amount of vitamins, minerals and beneficial plant compounds contained within a food relative to its calorie content.
I recently attended Grounswell - a festival and forum for farmers, growers, scientists and anyone interested in the future of food production.
Historically, nutrition advice has focused on what we eat. Increasingly, researchers are beginning to ask whether how our food is grown may also influence its nutritional value.
The theory centres on soil health.
Plants obtain nutrients from the soil through their roots. A biologically active soil, rich in organic matter and microbial diversity, may improve the availability of minerals such as magnesium, zinc and iron while also stimulating plants to produce higher levels of protective phytochemicals, including polyphenols and antioxidants.
Some scientists have also suggested that healthier soils may help crops better tolerate environmental stresses such as drought, leading to greater production of beneficial plant compounds.
This is particularly relevant because several studies have reported long-term declines in the concentrations of certain vitamins and minerals in some fruit and vegetables. The reasons are complex and likely include changes in crop breeding, increased yields (sometimes referred to as the "dilution effect"), environmental factors and farming practices. Soil health is likely to be one piece of a much larger puzzle rather than the sole explanation.
Importantly, eating more fruit, vegetables, wholegrains and legumes remains one of the best ways to improve nutrient intake, regardless of how they are grown. Regenerative agriculture should be viewed as an opportunity to further enhance food quality rather than a reason to avoid conventionally grown produce.
Is regenerative agriculture different from organic farming?
This is one of the questions I was asked most frequently after attending Groundswell.
Although regenerative and organic farming share many values, they are not the same thing.
Organic farming follows a clearly defined certification system. Farmers must meet specific standards around the use of synthetic pesticides, fertilisers and genetically modified crops.
Regenerative agriculture, on the other hand, is best thought of as a set of guiding principles rather than a single certification. Its primary aim is to improve the health of the whole farming ecosystem by restoring soil function, increasing biodiversity and improving resilience over time.
In practice, this means:
Regenerative farming:
Principles-based approach
Focuses on improving ecosystem function
Soil health is the central priority
Some regenerative farms are organic, others are not
Organic farming:
Defined certification standards
Focuses on avoiding certain inputs
May include soil-building practices
Some farms are regenerative
The two approaches overlap considerably, and many farms use both. However, it is possible for a farm to be organic without actively improving soil health, just as it is possible for a regenerative farm to use carefully selected synthetic inputs while making significant gains in biodiversity and soil quality. Rather than viewing them as competing systems, I think it's more helpful to see them as different approaches with many shared goals.
What does the current research actually show?
One of the most exciting areas of research discussed at Groundswell was whether regenerative farming can influence the nutritional quality of food.
The short answer is: possibly - but we need more research.
Several small studies have found that crops grown using regenerative practices may contain higher levels of certain vitamins, minerals and phytochemicals compared with conventionally grown equivalents. Some research has also reported improved fatty acid profiles in meat from pasture-based regenerative systems.
These findings are promising, but it's important to interpret them carefully.
Comparing food grown under different farming systems is incredibly difficult because many factors influence nutrient composition, including:
Crop variety
Weather conditions
Soil type
Harvest timing
Storage
Growing location
This makes it challenging to attribute differences solely to regenerative farming.
At present, the strongest evidence for regenerative agriculture relates to improvements in soil health, biodiversity, carbon storage and water management. The evidence linking regenerative farming with greater nutrient density is encouraging but still emerging.
As nutrition professionals, it's important that we communicate this nuance. The science is moving in an exciting direction, but we shouldn't overstate what we know.
Does regenerative food taste different?
One of the most enjoyable conversations I had at Groundswell wasn't about vitamins or minerals - it was about flavour. Many farmers, chefs and food producers believe that regeneratively grown food tastes better. While taste is subjective, there are some plausible scientific reasons why this might be the case.
Plants grown in healthier soils may develop a wider range of phytochemicals, sugars and aromatic compounds that contribute to flavour. Many regenerative farmers also prioritise slower-growing, heritage or locally adapted varieties that are selected for taste rather than simply yield or shelf life.
Perhaps more importantly, regenerative food often reaches consumers through shorter supply chains. Produce harvested closer to peak ripeness generally has less time in storage and transport, which can make a noticeable difference to flavour and texture.
Although robust scientific evidence comparing taste is still limited, many people who buy directly from regenerative farms report richer, more distinctive flavours - whether it's tomatoes that actually taste like tomatoes, carrots with greater sweetness or beef with more depth of flavour.
Ultimately, flavour matters. If healthier farming systems encourage us to eat and enjoy more vegetables, wholegrains and legumes, that's a positive outcome for both our health and the future of our food system.
Is regenerative food more sustainable?
One of the main reasons regenerative agriculture has gained so much attention is its potential to improve the sustainability of our food system.
Unlike conventional farming, which often focuses on maximising yield, regenerative agriculture aims to work with natural ecosystems. By improving soil health, increasing biodiversity and reducing reliance on synthetic inputs, regenerative farms may become more resilient to challenges such as drought, flooding and extreme weather.
Potential environmental benefits include:
Improved soil health and fertility
Increased biodiversity, including insects, birds and pollinators
Better water infiltration and reduced soil erosion
Greater carbon storage within healthy soils
Reduced reliance on synthetic fertilisers and pesticides
Improved resilience to climate change
However, it's important to acknowledge that regenerative agriculture is not a silver bullet. The sustainability of any food depends on many factors, including transport, seasonality, waste, packaging and how livestock are managed.
For example, a regeneratively farmed steak is unlikely to have the same environmental footprint as a bowl of British-grown beans. Equally, a locally grown seasonal vegetable may have a much lower footprint than produce flown halfway across the world.
Rather than thinking in absolutes, I encourage people to see regenerative farming as one piece of a broader, more sustainable food system.
How to eat more regeneratively on a budget
One of the biggest barriers to buying regeneratively produced food is cost.
Because regenerative farming often takes place on a smaller scale and prioritises quality over quantity, these foods can carry a premium price. This reflects the investment needed to restore soil health and build more resilient farming systems.
If your food budget doesn't stretch to buying everything regeneratively, that's completely understandable. This isn't about perfection.
Instead, think about making small, meaningful swaps where they feel achievable.
Here are a few ideas:
Buy directly from local farmers: Shopping at farm shops, farmers' markets or through veg box schemes often supports producers using more sustainable farming practices while reducing the number of people in the supply chain.
Eat less meat, but buy better meat: Rather than eating meat every day, consider eating it a little less often and choosing higher welfare or pasture-raised meat when you do.
Move to more sustainable seafood: We're heavily reliant on a small number of fish species including salmon, cod, haddock, tuna and prawns. Instead, consider adding more:
Mussels
Oysters
Sardines
Herring
Seaweed
Many of these are highly nutritious while placing less pressure on marine ecosystems.
Cook more with pulses: British-grown pulses such as fava beans, yellow split peas and carlin peas are affordable, nutrient-dense and naturally support soil health by fixing nitrogen into the soil.
Choose wholegrains and heritage grains: Choosing wholegrain breads, oats, barley, rye, bulgur wheat and heritage wheats supports dietary diversity while encouraging farming systems that value crop rotation and biodiversity.
Prioritise regenerative foods where quality really shines: If you're treating yourself to premium ingredients, choose foods where flavour and quality are most noticeable - such as extra virgin olive oil, beans, dairy products or seasonal vegetables.
Remember the bigger picture. The healthiest diet is still one that contains plenty of fruit, vegetables, wholegrains, legumes, nuts and seeds. Eating more plants - regardless of whether they're regenerative or conventional - is likely to have a greater impact on your health than worrying about buying everything perfectly.
One thing that became very clear during Groundswell is that consumers are expected to navigate an increasingly confusing food landscape.
Terms such as grass-fed, pasture-raised, organic, free-range and regenerative are often used interchangeably, despite meaning different things.
Thankfully, there are a growing number of businesses committed to producing food in ways that prioritise soil health, biodiversity and animal welfare.
Some of my favourites include:
Meat
The Ethical Butcher - Regenerative and pasture-raised meat sourced from British farms. https://ethicalbutcher.co.uk
Pipers (formerly Pipers Farm) - High-welfare meat from carefully selected regenerative and sustainable farms. https://pipers.co
Farm Wilder - Wildlife-friendly, 100% pasture-fed meat from farms in South West England. https://farmwilder.org
Fruit & vegetables
Riverford - Organic veg boxes with a long-standing commitment to soil health, biodiversity and sustainable farming. https://www.riverford.co.uk
Abel & Cole - Organic fruit, vegetables and groceries sourced from farmers who prioritise sustainable growing practices. https://www.abelandcole.co.uk
Hodmedod's - Best known for British-grown pulses, but also an excellent source of sustainably grown grains, seeds and pantry staples. https://hodmedods.co.uk
Pulses
Bold Bean Co. - My favourite premium beans for salads and simple dishes - delicious enough to eat straight from the jar. https://boldbeanco.com
Hodmedod's - Champions of British-grown pulses including fava beans, yellow split peas, carlin peas and marrowfat peas. https://hodmedods.co.uk
Grains
Northern Pasta Co. - Pasta made using regeneratively grown British wheat. https://northernpastaco.com
Wildfarmed - Flour, bread and other products made from regeneratively farmed wheat grown in the UK. https://wildfarmed.co.uk
Shipton Mill - A fantastic range of wholegrain, organic and heritage flours for home baking. https://www.shipton-mill.com
Dairy
Yeo Valley Organic - Organic dairy products widely available in UK supermarkets, with a strong focus on farming in harmony with nature. https://www.yeovalley.co.uk
The Ethical Dairy - A pioneering dairy farm putting animal welfare, biodiversity and regenerative farming principles at the heart of production. https://theethicaldairy.co.uk
Oils
Olive Oil Club - Exceptional extra virgin olive oils sourced directly from small-scale producers using regenerative farming practices. https://oliveoilclub.com
Wine
Tillingham - A regenerative vineyard and mixed farm in East Sussex producing low-intervention English wines. https://tillingham.com
Oxney Organic Estate - An organic English vineyard committed to biodiversity and sustainable land management. https://www.oxneyestate.com
Mirabeau - A Provence wine producer transitioning many of its vineyards to regenerative viticulture. https://www.mirabeauwine.com
The reality is that we're asking consumers to decode an increasingly complicated food system, and that isn't easy. Hopefully, as regenerative farming continues to grow, buying food produced in this way will become simpler, more widely available and more affordable.
In the meantime, remember that every purchase is a vote for the kind of food system we'd like to see in the future.
You don't have to do everything. Even one or two thoughtful swaps can help support farmers who are investing in healthier soils, healthier ecosystems and, hopefully, healthier food.
FAQs
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Emerging research suggests that regeneratively grown foods may contain higher levels of certain vitamins, minerals and beneficial plant compounds compared with conventionally grown foods. However, the evidence is still developing, and more high-quality research is needed before firm conclusions can be drawn.
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No. Organic farming follows a defined certification process, whereas regenerative agriculture is based on a set of principles focused on improving soil health, biodiversity and ecosystem function. Many farms use both approaches, but they are not interchangeable.
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If your budget allows, supporting regenerative farmers may contribute to healthier soils, increased biodiversity and potentially more nutrient-dense food. However, eating a varied diet rich in vegetables, fruit, wholegrains and legumes remains far more important than whether every ingredient is regenerative.
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Absolutely. Buying seasonal produce, eating more beans and lentils, reducing food waste, choosing wholegrains and buying locally where possible are all practical ways to make your diet more sustainable without significantly increasing your food bill.
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Not at all. This isn't about perfection. Even making one or two small changes can help support farmers working to improve soil health while maintaining a balanced and nutritious diet.
About the author
Laura Andreli, Nutritional Therapist
Laura helps clients unlock the powerful connection between the gut and the brain. She specialises in IBS, SIBO, digestive disorders, food sensitivities, and the gut–brain axis - particularly where symptoms such as brain fog, anxiety, low mood, fatigue, and poor concentration may be linked to underlying microbiome imbalance and metabolic stress.
Laura uses evidence-informed nutrition strategies and targeted lifestyle interventions to support digestive function, calm neuroinflammation, and improve energy, mood, and cognitive performance.
Laura’s path into nutritional therapy is personal. While studying at Cambridge, she was diagnosed with Polyendocrine Metabolic Ovarian Syndrome (PMOS; formerly termed PCOS). The experience of receiving a label without clear, actionable guidance shaped her philosophy: translate complex science into practical steps that genuinely help people feel and function better. A former England-level long jumper, she understands first-hand how hormones, metabolism, and nutrition can influence performance, recovery, and cognition.
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Note: Education only; not a substitute for medical care. Consult your GP for new, severe, or persistent symptoms and before making significant changes to diet, supplements, or medications.