A super common misconception that many people have is that in order to be healthy, you have to eat less.
But let me reassure you – you don’t!
You just have to eat clean, wholesome foods that nourish our bodies.
And when I was putzing through the grocery store aisles, I was forever overwhelmed with the “is this ACTUALLY good for me??” feeling.
I THOUGHT I was buying the right things – I mean isn’t gluten free, low calorie, reduced fat, etc. etc. etc. supposed to be GOOD?
One would think – hope – pray – anything.
But unfortunately, usually those are the products that are worse for our bodies (they’re jam packed with tons of chemicals and additives).
So to help you (you deserve the right answers), I came up the lists that I’ll share here with you today.
Hopefully it prevents you from having that breakdown in aisle 3 of Walmart like I did… oops.
An Undiagnosed Diagnosis...
Leaky gut, IBS, food intolerances, Crohn’s Disease, and so many more gastrointestinal conditions are usually left hanging at the doctor’s office.
And what I mean by that is – they give you a super fun, cute label. “Gluten Intolerance” was the one stamped on my forehead after leaving my colonoscopy.
But rarely do medical professionals ever give you a comprehensive action plan or guidance.
Sure, it was better knowing “what” I was and made more sense why I was experiencing symptoms, but they didn’t have guidance for me – other than “eat healthy foods, oh yeah – and don’t touch gluten.”
Cool… especially because I definitely knew what gluten was at that point in history (that’s a hard no btw…).
I was overwhelmed – and I’ve seen it time and time again with my friends (who sometimes have left without “labels”) and clients, who’ve had such frustrating time trying to figure out what the heck they can even eat!
So I’m here to help.
Breathe a sigh of relief for one moment, because I’m going to give you what I wished I always had.
Our gut – a fancy term to describe the part of your digestive tract consisting of your stomach, small intestine, and large intestine – regulates SO many of our body’s functions.
For a quick snapshot, here’s a list of everything your gut regulates in the body:
➪ Healthy Digestion
➪ Weight Management (and weight loss)
➪ Skin Health
➪ Nutrient Absorption
➪ Heart Health and Cholesterol Levels
➪ Brain Clarity and Mental Health
➪ Sleep Patterns
➪ Hunger and Appetite
➪ Bloating and Inflammation
➪ Chronic Illness
So, you can see how this one simple thing is by far THE one thing you want on your side.
By restoring your gut health, your body begins to reap incredible benefits from each of the bulleted categories above.
And you can do so by incorporating the following foods into your everyday diet! Check out the list below for a major time saving guide.
Microbiome Diet Food List: The Ultimate Guide for You!
Maybe it’s just me, but if someone is telling me I can’t have something in my diet, I’m going to need to replace it with something else.
Because let’s face it, food is AMAZING. And it’s designed to be an incredible resource for our bodies.
We just have to know how to use our fuel properly. So here’s the guide to doing so…
Gluten free oats
Brown rice pasta
Any nut flour
Bean flours (chickpea flour)
Gluten Free pastas (unless you look at the ingredients and it only contains what is on the “Eat This” category – some GF pastas are just brown rice and quinoa – so that would be okay)
Nut milks (Almond is my personal favorite!)
Coconut milk (this is okay if it comes in the can – one of the only “can” exceptions)
Virgin coconut oil
A tip when purchasing dairy alternatives – make sure the milk does not contain any added sugars. These milks are typically sweetened by artificial sweeteners – which skyrocket sugar levels.
Soy milk (a LOT of hormones are used in soy milk and can have many negative effects on women’s health)
Half & Half
Creamers (of any kind)
Whey Protein (whey protein isolate does not hurt my stomach since it has removed so much of the dairy – but we all have varying sensitivities)
FRUITS + VEGETABLES
Organic, fresh fruits and vegetables
(frozen is okay – fresh is better)
Canned fruits or vegetables
Peppers and Tomatoes (if they are a trigger food for you – they do not bother some people and terribly irritate others)
Gluten free whole grains (if ingredients are approved above)
Protein powders made from hemp, artichoke, or pea protein (but limited servings)
Beans (but some can cause bloating and gas – so be cognizant if this could be a trigger food)
If any animal products – stick to lean chicken or turkey. Beef, ground meat, steak, etc are difficult for your body to digest.
NUTS + SEEDS
Nut and seed butters (find the ones that have JUST the nuts or seeds and no added sugars or oils)
(Make sure all the nuts and seeds are unroasted and unsalted. Salt = Bloat.)
Unsweetened cocoa powder
Dairy and sugar free chocolate
Unsweetened coconut flakes
Fresh, pureed, or dried fruits
Organic maple syrup (100% concentrate)
Carob and carob powder
Honey (in small doses – it can still cause inflammation if used in too high of quantities since it gets processed as sugar)
Any artificial sweetener
High fructose corn syrup
Sweet n Low
Evaporated cane juice
Any syrup (organic maple syrup is okay)
Olive oil (cold-pressed)
Coconut oil (organic – glass bottle)
Processed salad dressings
(If it comes in a plastic tub – do not use)
Raw organic coconut oil
Sardines (be careful of sodium)
Artificial trans fats
Apple cider vinegar (raw and unfiltered)
Pickles (be careful of the added sugars)
Most all seasonings (just be careful of sodium content)
Homemade salad dressings
Balsamic vinegar (not the salad dressing)
Sea salt (raw table salt = bloat)
Kefir water – not kefir milk or yogurt
Processed chocolate (usually filled with sugars and dairy)
Most all processed, prepackaged sauce
No premade seasonings from a packet
Anything packaged, boxed, canned, or processed (if you do not know the ingredients – that’s usually not a good sign)
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!