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Usually when we think about “healthy” foods, our mind jumps to kale, green juices, and salads.

But is anyone with me when I say… BLEH?!

I’m a foodie to my core. Hard core. 

So what I enjoy more is finding which ingredients I need to focus on creating my favorite dishes with, and I’ve had fun replacing them with these anti-inflammatory ingredients that leave my body feeling energized.

Win – win situation: tasty & gut healthy!

I find that I enjoy eating this way even more – because I know my foods are genuinely healthy for me.

I don’t have to spend so much time reading nutrition labels, getting tricked by marketing techniques, or lose time worrying over how that food will make me feel later.

And it’s always best to keep your recipes simple.

It’s less stressful for you while you are taking time to learn these new foods. The dos – the don’ts – and everything in between.

So be patient with yourself.

No one learns all the “eat this” and “not that” foods overnight.

But what you will come to find is that it becomes much easier as these foods become more routine in your diet.

You’ll be able to go out to restaurants and recognize which ingredients should be filling your plate – without having to check a cheat sheet or searching google for “is ______ anti inflammatory?”

The key is patience.

You will master this – you will heal your gut – it just takes time and self care.

But until then – here’s your cheat sheet! ↓ ↓ ↓

The Easiest Gut Health Diet:

~ Must know anti inflammatory ingredients! ~

Whole Grains

Amaranth
Brown rice pasta
Chickpea pasta
Chickpea spaghetti
Buckwheat
Millet
Oats (GF)
Quinoa (white, red)
Rice (black, wild, brown)
Sorghum
Teff

GF Flours

Almond flour
Oat flour
Quinoa flour
Chickpea flour
Coconut flour
Sorghum
Teff

Greens

Dandelion greens
Kale
Romaine Spinach
Wheatgrass
Arugula
Baby spinach
Bibb lettuce
Swiss chard

Nuts + Seeds

Almonds
Walnuts
Brazil nuts
Cashews
Pecans
Hazelnuts
Pumpkin seeds
Sunflower seeds
Chia seeds
Hemp seeds
Flaxseeds
Macadamia nuts
Sesame seeds
Tahini paste
Pine nuts

Nut/Seed Butters

Almond butter
Tahini
Sunflower seed butter
Pumpkin seed butter
Walnut butter
Cashew butter
Pecan butter

*Make sure they are low on other ingredients, minimize oils + sugars added into the mixture.

Healthy Oils

Extra-virgin olive oil
Organic virgin coconut oil
Avocado Oil

Dairy Free Milk

Almond milk
Cashew milk
Coconut milk
Culinary coconut milk
Hemp milk
Oat milk

Animal Protein

Chicken breasts
Chicken thighs
Grass-fed beef
Bison
Eggs
Lamb
Wild salmon

Flavorings

Unsweetened cocoa powder
Raw cacao nibs
Cacao powder
Coconut flakes
Pure vanilla extract
Pure almond extract
Fresh garlic
Chives
Shallots
Scallions
Sun-dried tomatoes
Coconut butter
Chickpea miso
Unsulfured, no-sugar added
dried fruits

Veggies

Arugula
Artichokes
Asparagus
Avocados
Beets
Bell peppers
Bok choy
Asian greens
Broccoli
Brussels sprouts
Cabbage Carrots
Cauliflower
Kale

Celery
Chard
Chicory
Chives
Collard greens
Cucumbers
Daikon radishes
Dandelion greens
Endive
Escarole
Fennel
Garlic
Jicama

Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Olives
Onions
Radicchio
Parsnips
Pumpkin
Radish leaves
Radishes
Rhubarb
Romaine

Rutabagas
Scallions
Sea veggies
Shallots
Spinach
Sprouts
Squash
Sweet potatoes
Tomatoes
Tomatillos
Turnips
Watercress
Yams
Zucchini

Beans + Legumes

Lentils
Black beans
Chickpeas
Kidney beans
White beans
Pinto beans
Split peas
Mung beans
Garbanzo beans
Peas (green, snow, and
sugar snap)

Sweeteners

Organic honey
Pure maple syrup

Freezer Foods

Frozen vegetables
Frozen berries
Frozen nuts and seeds
(purchased fresh but later
frozen)
Frozen gluten-free whole
grains (typically bought
fresh but later frozen)
Frozen ice cubes filled with
fresh herbs and lemon zest

Fruits

Apples
Apricots
Bananas
Blackberries
Blood oranges
Blueberries
Cantaloupes
Cherries
Coconut
Cranberries
Currants
Dates
Tangerines

Figs (fresh)
Goji berries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemons
Limes
Mangoes
Muskmelon
Watermelon
Lemons

Nectarines
Oranges
Papayas
Peaches
Pears
Persimmons
Pineapples
Plums
Pomegranates
Prunes
Raisins
Raspberries
Strawberries

Herbal Teas

Roasted dandelion root tea
Mint tea
Rooibos tea
Herbal chai tea
Ginger tea
Chamomile tea
Licorice tea

Fermented Foods

Yogurt (technically dairy –
but okay in small doses if
you have plain nonfat
Chobani yogurt)
Kim chi
Kefir water (not milk or
yogurt – too much added
sugar)
Kombucha
Pickles
Sauerkraut

Condiments

Avocado oil
Balsamic vinegar
Cocoa powder
Coconut aminos
Coconut
Coconut oil
Coconut yogurt
Extra-virgin olive oil
Flaxseed oil
Hemp oil
Sauerkraut
Honey
Horseradish
Kimchi

Medjool dates
Mustard
Pickles
Low Sodium Vegetable broth
Pure almond extract
Pure maple syrup
Pure vanilla extract
Raw unfiltered apple cider vinegar
Red wine vinegar
Salsa
Sriracha sauce or hot sauce
Tomatoes
White wine vinegar

Herbs + Spices

Cumin
Curry powder
Dill
Fennel seeds
Five spice
Garamasala
Garlic
Ginger
Ground Gomasi
Lemongrass
Mint
Mustard powder

Mustard seeds
Nutmeg
Oregano
Paprika
Parsley
Peppercorns
Red pepper flakes
Sage
Saffron
Sea salt
Staranise
Tarragon

Cardamom
Cayenne pepper
Celery seeds
Chervil
Chili Powder
Chilies
Chipotle powder
Cilantro
Cinnamon
Cloves
Coriander
Thyme
Turmeric

Ginger root
Turmeric root
Burdock root
Basil
Parsley
Cilantro
Tarragon
Rosemary
Thyme
Ancho pepper
Bay leaves
Black pepper

The best way to ensure that you create a sustainable anti inflammatory diet is to be able to enjoy some of the same favorite dishes you love!

I was amazed to find out how much I began craving these foods, and how little of a taste difference I noticed. 

For instance, I LOVE making some chickpea pasta mac n cheese. Yummy! So good for those rainy days, and I have no guilt afterwards.

If you enjoyed the lists above, I created a second list of Eat This – Not That to help make your life even easier! You can see that list HERE!

And if you are looking for some more guidance…

Be sure to check out the 21 Day Gut Health Challenge – designed for women looking to restore digestive health quickly, sustainably, and cost effectively!

Aka – it’s the volt where all the gut health life hacks, recipes, dos and don’ts are kept – and it’s right here for you!

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