My Do’s and Donts to maintain a healthy gut

Foods to buy organic

  • almonds/almond milk
  • oats/oat milk
  • wine especially from California
  • Broccoli
  • Garlic
  • Spinach
  • Spinach
  • Kale
  • All berries
  • Necterines
  • apples/apple juice
  • grapes
  • peaches
  • celery
  • cherries
  • potatoes

Fruits

  • all berries
  • all melons
  • apples
  • apricot
  • avocado
  • bananas
  • coconut
  • cherries
  • dates
  • figs
  • grapefruit
  • grapes
  • guava
  • kiwi
  • lemon
  • lime
  • lychee
  • mango
  • nectarines
  • olives
  • oranges
  • papaya
  • passion fruit
  • peaches
  • pears
  • persimmon
  • pineapple
  • plums
  • pomegranates
  • rhubarb
  • strawberry
  • tangerine

Vegetables you can eat

  • all squashes
  • artichoke hearts
  • arugula
  • asparagus
  • avocado
  • beets
  • bok choy
  • broccoli
  • brussel sprouts
  • cabbage
  • carrots
  • cassava
  • cauliflower
  • celery
  • chinese cabbage
  • chicory
  • chives
  • collard greens
  • cucumbers
  • dandelion
  • endives
  • fennel
  • garlic
  • green onions
  • jicama
  • kale
  • leeks
  • lettuce
  • mushrooms
  • mustard greens
  • okra
  • onions
  • parsley
  • parsnips
  • pumpkin
  • radicchio
  • radish
  • romaine
  • scallions
  • seaweed
  • shallots
  • spinach
  • sweet potato
  • swiss chard
  • taro
  • turnips
  • watercress
  • yams
  • yuca
  • zucchini

Foods you don’t need to buy organic

  • asparagus
  • avocado
  • cabbage
  • cantaloupe
  • carrots cauliflower
  • grapefruit
  • kiwi
  • onion
  • mushroom
  • papaya
  • sweet potato

Oils you can use

  • Avocado oil
  • olive oil

Oils not to be used

  • canola
  • rapeseed
  • palm
  • corn
  • soybean
  • sunflower
  • coconut oil

Flours and thickeners you can use

  • agar
  • arrowroot
  • banana flour
  • cassava flour
  • coconut flour
  • green banana flour
  • plantain flour
  • pumpkin flour
  • tapioca
  • tiger nut flour
  • sweet potato flour
  • water chestnut flour

Vinegars

  • balsamic
  • apple cider
  • red wine vinegar

Tea

  • green
  • black
  • miso soup
  • kombucha

Nightshade list to avoid

  • eggplant
  • tomatoes
  • tomatillo
  • potatoes
  • goji berries
  • pimentos
  • bell peppers
  • chili peppers
  • paprika
  • cayenne
  • tobacco

Refined or processed sugars to avoid

  • cane sugar
  • corn syrup
  • brown rice syrup
  • sweets
  • soda
  • candy
  • frozen desserts

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