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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. 

Microbiome Whaaat?

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

➪ Immunity

➪ 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…

GRAINS

EAT THIS…

Gluten free oats

Brown rice pasta

Quinoa

Almond flour

Almond meal

Any nut flour

Amaranth

Barely 

Bulgur 

Millet

Tapioca

Teff

Buckwheat

Bean pasta

Bean flours (chickpea flour)

Farro

NOT THAT…

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)

Wheat

Couscous

Barley

Corn

Rye

Bran

Farina

Spelt

Corn meal

Corn starch

White flour

Polenta

Kamut

Triticale

DAIRY

EAT THIS…

Nut milks (Almond is my personal favorite!)

Hemp milk

Rice milk

Seed milk

Hazelnut milk

Walnut milk

Coconut milk (this is okay if it comes in the can – one of the only “can” exceptions)

Virgin coconut oil

Coconut butter

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.

NOT THAT…

Soy milk (a LOT of hormones are used in soy milk and can have many negative effects on women’s health)

Cow’s milk

Cheese

Sour cream

Half & Half

Cream

Sheep’s milk

Goat’s milk

Cottage Cheese

Yogurt

Butter

Ice Cream

Creamers (of any kind)

Ghee

Powdered milk

Evaporated milk

Tempeh

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)

Tofu

FRUITS + VEGETABLES

EAT THIS…

Organic, fresh fruits and vegetables 

(frozen is okay – fresh is better)

NOT THAT…

Canned fruits or vegetables

Corn

Eggplant

Potatoes

Peppers and Tomatoes (if they are a trigger food for you – they do not bother some people and terribly irritate others)

Edamame 

Creamed vegetables

PROTEINS

EAT THIS…

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)

Peas

Lentils

Legumes

Nuts

Seeds

Salmon

Fish

If any animal products – stick to lean chicken or turkey. Beef, ground meat, steak, etc are difficult for your body to digest.

NOT THAT…

Eggs

Protein powders

Soy

Seitan

Ground meat

Beef

Steak

NUTS + SEEDS

EAT THIS…

Nut and seed butters (find the ones that have JUST the nuts or seeds and no added sugars or oils)

Hemp seeds

Sesame seeds

Pumpkin seeds

Sunflower seeds

Hazelnuts

Tahini

Pecans

Almonds

Walnuts

Brazilian nuts

Macadamia nuts

Pine nuts

Cashews

(Make sure all the nuts and seeds are unroasted and unsalted. Salt = Bloat.)

NOT THAT…

Pistachios

Peanuts

Peanut Butter

SWEETEENERS

EAT THIS…

Unsweetened cocoa powder

Cocoa nibs

Dairy and sugar free chocolate

Unsweetened coconut flakes

Cardamom seeds

Fresh, pureed, or dried fruits

Organic maple syrup (100% concentrate)

Fennel seeds

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)

Erythritol

Xylitol

Yacon syrup

NOT THAT…

Any artificial sweetener

White sugar

Brown sugar

Refined sugar

High fructose corn syrup

Stevia

Sweet n Low

Evaporated cane juice

Splenda

Equal

Fruit juice

Agave nectar

Any syrup (organic maple syrup is okay)

Beet sugar

OILS

EAT THIS…

Olive oil (cold-pressed)

Flax

Hemp

Avocado

Chia

Coconut oil (organic – glass bottle)

NOT THAT…

Margarine

Butter

Processed oils

Canola oil

Processed salad dressings

Shortening

Processed oils

Mayonnaise

 

(If it comes in a plastic tub – do not use)

FATS

EAT THIS…

Avocados

Raw organic coconut oil

Salmon 

Mackerel

Fresh tuna

Nuts

Seeds

Olives

Sardines (be careful of sodium)

Unsaturated fats

NOT THAT…

Lard

Artificial trans fats

Saturated fats

Greasy foods

Fried foods

OTHER INGREDIENTS

EAT THIS…

Apple cider vinegar (raw and unfiltered)

Pickles (be careful of the added sugars)

Pure vanilla

Almond extract

Horseradish

Fermented

Sauerkraut

Herbs 

Vegetable broth

Most all seasonings (just be careful of sodium content)

Kimchi

Kombucha

Homemade salad dressings

Balsamic vinegar (not the salad dressing)

Spices

Sea salt (raw table salt = bloat)

Coconut aminos

Chickpea

Dijon mustard

Miso paste

Kefir water – not kefir milk or yogurt

NOT THAT…

Processed chocolate (usually filled with sugars and dairy)

Most all processed, prepackaged sauce

Ketchup

Relish

Barbeque sauce

Soy sauce

Salad dressings

Teriyaki

Gum

Mints

Protein bars

Snack bars

Cereal 

Popcorn

MSG

Tamari

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!

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