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    101 Gut Healing Foods List

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    AkhiLesh LeGacy
    Book

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    101 Gut Healing Foods List

    Uploaded by

    AkhiLesh LeGacy
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    Book

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    101_Gut_Healing_Foods_List

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    6 views4 pages

    101 Gut Healing Foods List

    Uploaded by

    AkhiLesh LeGacy
    Book

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    101 GUT HEALING

    FOODS
    101 GUT HEALING FOODS | 2

    101 GUT HEALING FOODS


    LOW SUGAR FRUITS (eat 1-2 servings daily)

    1. Asian pear
    2. Blackberries
    3. Cacao
    4. Clementine oranges
    5. Coconut
    6. Cranberries
    7. Grapefruit
    8. Lemon
    9. Lime
    10. Starfruit
    11. Strawberries
    12. Raspberries
    13. Watermelon

    HIGH QUALITY ANIMAL PROTEIN (eat 2-4 ounces per meal)

    1. Beef
    2. Bison I always recommend choosing wild
    3. Bone broth caught, pasture raised, and grass-fed
    animal protein whenever you can. The SIDE NOTE
    4. Eggs
    nutrient density and fatty acid
    5. Lamb
    composition in these types of animal
    6. Lentils protein is vastly superior to that of
    7. Pork conventionally raised seafood and meat.
    8. Salmon
    9. Tuna
    10. Trout
    101 GUT HEALING FOODS | 3

    101 GUT HEALING FOODS


    LEAFY GREENS & PRETTY MUCH ALL VEGETABLES (aim for at least 6 cups daily)

    1. All fresh herbs 25. Hearts of palm


    2. Artichoke 26. Jicama
    3. Asparagus 27. Jerusalem artichoke
    4. Bamboo shoots 28. Kohlrabi
    5. Beans (green, wax, Italian) 29. Leeks
    6. Bean sprouts 30. Lettuce
    7. Beets 31. Mushrooms
    8. Bok choy 32. Okra
    9. Broccoli 33. Onions
    10. Broccolini 34. Pea pods
    11. Brussels sprouts 35. Peppers
    12. Cabbage (green, bok choy, Chinese) 36. Pumpkin
    13. Carrots 37. Radishes
    14. Cauli ower 38. Radicchio
    15. Celery 39. Rutabaga
    16. Chayote 40. Spinach
    17. Chinese spinach 41. Sprouts
    18. Coleslaw (pre-shredded, no 42. Squash (butternut, summer,
    dressing) crookneck, spaghetti, zucchini)
    19. Cucumber 43. Sugar snap peas
    20. Daikon 44. Sweet potato
    21. Eggplant 45. Swiss chard
    22. Endive 46. Taro root
    23. Garlic 47. Tomato
    24. Greens (collard, kale, mustard, 48. Turnips
    turnip) 49. Water chestnuts
    fl
    101 GUT HEALING FOODS | 4

    101 GUT HEALING FOODS


    FERMENTED FOODS (eat 1-2 servings daily)

    1. Amazake 5. Lacto-fermented pickles


    2. Beet Kvass 6. Miso
    3. Kimchi 7. Natto
    4. Kombucha 8. Sauerkraut

    HEALTHY FATS (eat 2-3 Tbsp per meal)

    1. Avocado
    2. Avocado oil
    3. Butter (if dairy is tolerated)
    4. Coconut products
    5. Cold-pressed axseed oil
    6. Cold-pressed olive oil
    7. Cold-pressed walnut oil (use as a nishing oil, do not cook with)
    8. Ghee
    9. Nuts (Almonds, walnuts, pecans, etc. Ideally, soak them overnight and
    dehydrate them before eating for better digestion.)
    10. Seeds (hemp seeds, sun ower seeds, chia seeds, ax seeds, etc.)

    BEVERAGES (drink half your bodyweight in water and non-caffeinated liquids


    daily)

    1. Aloe juice 6. Liquid chlorophyll


    2. Broadleaf plantain tea 7. Marshmallow root tea
    3. Coconut ke r 8. Slippery Elm Tea
    4. Green tea 9. Turmeric tea
    5. Ginger tea 10. Water

    Ke r is a probiotic drink similar to kombucha, but is populated with different


    strains of bene cial microbes. It’s available in dairy and non-dairy forms, but
    for your gut healing journey I recommend choosing non-dairy or coconut
    water ke r.
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