The Gentle GI Diet
The Gentle GI Diet is an essential diet for those who have been under the regular influence of adrenaline surges or its chronic version, adrenaline dominance. In either case, low stomach acid results. Some of the hardest patients to get well in this state, before the Gentle GI Diet, were those with “healthy diets” like vegetarians and those who regularly ate copious amounts of raw food. Though they looked healthy on the outside, their failing scores on the Functional Health Assessment told a different story.
The Gentle GI Diet is designed to correct several of the systems influenced by adrenaline dominance at the same time. The soft foods allow the underperforming stomach and its irritated lining to heal, and then, by extension, the rest of the gut as well. Meanwhile, the protein eaten at each meal regulates blood sugar swings and their consequent hormonal imbalances. All of these positive changes promote an easy and natural detoxification, taking the strain off the liver and kidneys, while reducing greatly whole-body inflammation.
The Gentle GI Diet is designed to correct several of the systems influenced by adrenaline dominance at the same time. The soft foods allow the underperforming stomach and its irritated lining to heal, and then, by extension, the rest of the gut as well. Meanwhile, the protein eaten at each meal regulates blood sugar swings and their consequent hormonal imbalances. All of these positive changes promote an easy and natural detoxification, taking the strain off the liver and kidneys, while reducing greatly whole-body inflammation.
What to Eat:
Eat Soft Foods and Soups or Broths (Nothing Raw)
A stomach in this compromised position has been "sprained" and needs to be taken out of the game and placed on injured reserve. To help the stomach get this rest, we only introduce mostly broken down—overcooked—foods. Foods in this state can quickly be moved through the stomach and into the small intestine for further breakdown. The stomach is tired and needs a rest. This means we need to give the stomach very little work to do. Raw foods are to be avoided because they are abrasive to the already irritated stomach lining.
Avoid Abrasive Foods
Do not eat the following: salads (all lettuces, kale and spinach in their raw form); seeds; popcorn or corn chips; granola; dried fruit; cereal; handfuls of nuts (nut butters are acceptable). Patients often complain that they won’t get enough nutrients if they don’t eat salads. It is likely they were not absorbing their nutrients anyway because of intestinal inflammation, which the Gentle GI Diet corrects. In any event, in 4 to 6 weeks they will be able to eat a much wider variety of foods.
Can I have corn or potato chips?
For most people, yes, unless you are sensitive to corn. However, in a limited amount and not if you have problems digesting greasy foods. Like sugars or fruits, always eat starchy foods with protein. Do not have more than one serving per day, and not more than three times a week.
Eat High Quality Protein All Meals
Protein does several beneficial things: 1) it stabilizes blood sugar swings by modulating the amount of insulin secreted by the pancreas, 2) it reduces adrenaline levels and the muscle wasting (catabolism) that comes with chronically high adrenaline, 3) it provides the necessary amino acids for muscle repair and brain hormones (neurotransmitters), 4) it stimulates acid production in the stomach, 5) it changes a yeast-filled gut flora (microbiome) into a more balanced and healthy flora. All these benefits are predicated on the necessity of proper acid levels in the stomach.
Watch out for chemicals - Be sure to greatly minimize processed meats that contain antibiotics, MSG, hormones, nitrates and nitrites and chemical preservatives, artificial flavors or colors.
What if I am not hungry when I wake up?
That is not surprising. All night long your body has been managing the adrenaline surges that began from gradually dropping blood sugar levels. These surges, on top of the ones you are already experiencing from imbalances in the Core 4, mean that you have been in fight-or-flight all night while trying to sleep and heal. This cycle must be broken. Do this by having a protein/fat/carbohydrate breakfast within the first forty-five minutes of being awake. If in the first few days you cannot tolerate a full meal, have half, or a third of a meal. Forcing your body to eat in the morning will signal adrenaline to calm and the muscle-wasting cycle to stop.
What about intermittent fasting? – Not yet. Blood sugar stability is primary. Your body is not ready to miss meals because it has lost the ability to control the adrenaline/insulin/cortisol roller-coaster. It is also likely that because of these blood sugar swings, your body is also eating its own muscle to try and make energy and provide glucose for the brain. After six to twelve weeks intermittent fasting could be valuable for additional weight loss and digestive healing.
Avoid Milk-Based Products
The calcium in milk is not easily digestible in its carbonate/phosphate form. This combination makes milk calcium a powerful alkalizing substance (TUMS are made of calcium carbonate). This is the opposite of what is required to fix a broken stomach. It should be noted that some increase in acid may occur within an hour of consuming a milk-based product due to milk's high protein content. However, this delayed effect is insufficient for stomach healing. The alkalizing effect seems to far outweigh any beneficial acid-rebound that takes place. For many more details, see the chapter, The Stomach, Kidneys, and Thyroid Gland in Part 3.
What about real butter?
Butter is acceptable for use sparingly. A small pat on your vegetables or starch is acceptable.
Can milk substitutes be used? Yes, but only if they contain less than 6% of the RDA of calcium. Unfortunately, the dairy-free product industry knows all too well that consumers expect to get a high amount of calcium from their milk. So, when they decide to switch to dairy-free, food companies are more than willing to comply, adding up to 45% - usually of calcium carbonate, the worst form for an ailing stomach.
Eat Plenty of Cooked Vegetables
We need the fiber and the vitamins and minerals from vegetables. Yes, many of them will be lost due to overcooking. That is okay, we can catch up on nutrition later. First, the gut must be healed.
Add Some Gentle Fiber
Because the Gentle GI Diet takes away “roughage” to allow the stomach to heal, it is missing some of the fiber necessary for proper motility. Therefore, adding fiber in the short-term may be required.
Fibers come in two types: soluble and insoluble. Insoluble fibers positively affect elimination by promoting increased peristalsis (wave-like motion of intestines) and bulking effects. Soluble fibers promote cardiovascular health, help maintain cholesterol levels, and promote the growth of the good bacteria (Lactobacilli and Bifidobacteria), which are important in maintaining the proper pH of the digestive tract, good digestion, and immune modulation.
Look for products that contain chia seed or flaxseed, orange pulp & peel, or apple pectin, and guar gum or gum Arabic.
Eat High Quality Fats
Fats are the foundation of all cell membranes, the coatings of nerves, and they make up 50% of the brain. Fats are very beneficial for controlling inflammation, hormonal balance, cellular detoxification, and brain neurotransmission. In your diet, be sure to include plenty of organic and cold-pressed oils, such as olive oil, avocado oil, and coconut oil. Also, eat avocados, eggs, nut butters, high quality meats, salmon, and organic grass-fed butter. For more information, please review the section, Eicosanoids in the chapter, Core 1, Genetics.
Electrolyte Drinks
Because of the mineral-draining effect of adrenaline dominance, many people will require additional electrolytes including salt, or sodium chloride. There is a reason exhausted, sweat-drenched athletes drink Gatorade™ to replenish—it works. Consisting mostly of sugar, potassium, sodium and chloride, electrolyte drinks are required for the adrenaline dominant person as well, regardless of whether they have exercised or not. This is because the same minerals and macronutrients are lost when competing on the field or against the fight or flight response.
Make a homemade tonic using sea salt and potassium citrate (1/2 tsp each), honey (1 tsp). Optionally, add lime, ginger and/or herbal tea for flavor. Sip 24 ounces-worth throughout the day.
Water
Drink at least one half of your body weight in ounces of water per day. Water, noncaffeinated tea, or herbal tea (if lightly sweetened then only drink them with protein).
Reduce caffeinated beverages
If you “can’t live without my coffee,” this proves you are living in a state of adrenaline dominance—relying on adrenaline surges to provide you with low-quality energy just to get going. Cut your caffeine intake in half right away as you work toward zero caffeine within the first two weeks.
Coffee creamer
The non-dairy, plant-based or nut-based forms do not usually contain any added calcium carbonate and may be used in a small amount. Do not use more than one ounce per cup.
Fermented Foods - Sauerkraut or Kimchi (non-spicy)
Eat one quarter cup per day of these fermented foods. They are both naturally full of beneficial bacteria and gut healing properties. Sauerkraut contains high levels of glutamic acid and folic acid. These are excellent tissue-healing agents, especially in the gut.
A stomach in this compromised position has been "sprained" and needs to be taken out of the game and placed on injured reserve. To help the stomach get this rest, we only introduce mostly broken down—overcooked—foods. Foods in this state can quickly be moved through the stomach and into the small intestine for further breakdown. The stomach is tired and needs a rest. This means we need to give the stomach very little work to do. Raw foods are to be avoided because they are abrasive to the already irritated stomach lining.
Avoid Abrasive Foods
Do not eat the following: salads (all lettuces, kale and spinach in their raw form); seeds; popcorn or corn chips; granola; dried fruit; cereal; handfuls of nuts (nut butters are acceptable). Patients often complain that they won’t get enough nutrients if they don’t eat salads. It is likely they were not absorbing their nutrients anyway because of intestinal inflammation, which the Gentle GI Diet corrects. In any event, in 4 to 6 weeks they will be able to eat a much wider variety of foods.
Can I have corn or potato chips?
For most people, yes, unless you are sensitive to corn. However, in a limited amount and not if you have problems digesting greasy foods. Like sugars or fruits, always eat starchy foods with protein. Do not have more than one serving per day, and not more than three times a week.
Eat High Quality Protein All Meals
Protein does several beneficial things: 1) it stabilizes blood sugar swings by modulating the amount of insulin secreted by the pancreas, 2) it reduces adrenaline levels and the muscle wasting (catabolism) that comes with chronically high adrenaline, 3) it provides the necessary amino acids for muscle repair and brain hormones (neurotransmitters), 4) it stimulates acid production in the stomach, 5) it changes a yeast-filled gut flora (microbiome) into a more balanced and healthy flora. All these benefits are predicated on the necessity of proper acid levels in the stomach.
Watch out for chemicals - Be sure to greatly minimize processed meats that contain antibiotics, MSG, hormones, nitrates and nitrites and chemical preservatives, artificial flavors or colors.
What if I am not hungry when I wake up?
That is not surprising. All night long your body has been managing the adrenaline surges that began from gradually dropping blood sugar levels. These surges, on top of the ones you are already experiencing from imbalances in the Core 4, mean that you have been in fight-or-flight all night while trying to sleep and heal. This cycle must be broken. Do this by having a protein/fat/carbohydrate breakfast within the first forty-five minutes of being awake. If in the first few days you cannot tolerate a full meal, have half, or a third of a meal. Forcing your body to eat in the morning will signal adrenaline to calm and the muscle-wasting cycle to stop.
What about intermittent fasting? – Not yet. Blood sugar stability is primary. Your body is not ready to miss meals because it has lost the ability to control the adrenaline/insulin/cortisol roller-coaster. It is also likely that because of these blood sugar swings, your body is also eating its own muscle to try and make energy and provide glucose for the brain. After six to twelve weeks intermittent fasting could be valuable for additional weight loss and digestive healing.
Avoid Milk-Based Products
The calcium in milk is not easily digestible in its carbonate/phosphate form. This combination makes milk calcium a powerful alkalizing substance (TUMS are made of calcium carbonate). This is the opposite of what is required to fix a broken stomach. It should be noted that some increase in acid may occur within an hour of consuming a milk-based product due to milk's high protein content. However, this delayed effect is insufficient for stomach healing. The alkalizing effect seems to far outweigh any beneficial acid-rebound that takes place. For many more details, see the chapter, The Stomach, Kidneys, and Thyroid Gland in Part 3.
What about real butter?
Butter is acceptable for use sparingly. A small pat on your vegetables or starch is acceptable.
Can milk substitutes be used? Yes, but only if they contain less than 6% of the RDA of calcium. Unfortunately, the dairy-free product industry knows all too well that consumers expect to get a high amount of calcium from their milk. So, when they decide to switch to dairy-free, food companies are more than willing to comply, adding up to 45% - usually of calcium carbonate, the worst form for an ailing stomach.
Eat Plenty of Cooked Vegetables
We need the fiber and the vitamins and minerals from vegetables. Yes, many of them will be lost due to overcooking. That is okay, we can catch up on nutrition later. First, the gut must be healed.
Add Some Gentle Fiber
Because the Gentle GI Diet takes away “roughage” to allow the stomach to heal, it is missing some of the fiber necessary for proper motility. Therefore, adding fiber in the short-term may be required.
Fibers come in two types: soluble and insoluble. Insoluble fibers positively affect elimination by promoting increased peristalsis (wave-like motion of intestines) and bulking effects. Soluble fibers promote cardiovascular health, help maintain cholesterol levels, and promote the growth of the good bacteria (Lactobacilli and Bifidobacteria), which are important in maintaining the proper pH of the digestive tract, good digestion, and immune modulation.
Look for products that contain chia seed or flaxseed, orange pulp & peel, or apple pectin, and guar gum or gum Arabic.
Eat High Quality Fats
Fats are the foundation of all cell membranes, the coatings of nerves, and they make up 50% of the brain. Fats are very beneficial for controlling inflammation, hormonal balance, cellular detoxification, and brain neurotransmission. In your diet, be sure to include plenty of organic and cold-pressed oils, such as olive oil, avocado oil, and coconut oil. Also, eat avocados, eggs, nut butters, high quality meats, salmon, and organic grass-fed butter. For more information, please review the section, Eicosanoids in the chapter, Core 1, Genetics.
Electrolyte Drinks
Because of the mineral-draining effect of adrenaline dominance, many people will require additional electrolytes including salt, or sodium chloride. There is a reason exhausted, sweat-drenched athletes drink Gatorade™ to replenish—it works. Consisting mostly of sugar, potassium, sodium and chloride, electrolyte drinks are required for the adrenaline dominant person as well, regardless of whether they have exercised or not. This is because the same minerals and macronutrients are lost when competing on the field or against the fight or flight response.
Make a homemade tonic using sea salt and potassium citrate (1/2 tsp each), honey (1 tsp). Optionally, add lime, ginger and/or herbal tea for flavor. Sip 24 ounces-worth throughout the day.
Water
Drink at least one half of your body weight in ounces of water per day. Water, noncaffeinated tea, or herbal tea (if lightly sweetened then only drink them with protein).
Reduce caffeinated beverages
If you “can’t live without my coffee,” this proves you are living in a state of adrenaline dominance—relying on adrenaline surges to provide you with low-quality energy just to get going. Cut your caffeine intake in half right away as you work toward zero caffeine within the first two weeks.
Coffee creamer
The non-dairy, plant-based or nut-based forms do not usually contain any added calcium carbonate and may be used in a small amount. Do not use more than one ounce per cup.
Fermented Foods - Sauerkraut or Kimchi (non-spicy)
Eat one quarter cup per day of these fermented foods. They are both naturally full of beneficial bacteria and gut healing properties. Sauerkraut contains high levels of glutamic acid and folic acid. These are excellent tissue-healing agents, especially in the gut.
What to Avoid:
Avoid All Foods That Reduce Acid
Foods that irritate the stomach lining itself, that promote intestinal yeast overgrowth, or that alkalize the stomach’s digestive juices, must be avoided. Irritating foods differ among people but include:
Avoid Yeast Promoting Foods
One of the most important steps to overcoming chronic intestinal and systemic Candida or other yeast infections is to acidify the stomach and the upper digestive tract. Foods that alkalize must be avoided and include:
Sugars - Maybe?
Sugar can be used to help calm the fight-or-flight response if had wisely, however, most people will overdo it. A barely sweetened cup of noncaffeinated tea is helpful in the morning if breakfast is within twenty minutes.
Never eat sweet foods by themselves, especially before bed. There must always be protein present, otherwise, the body will be forced to produce an insulin surge and resultant adrenaline surge, to manage the glucose. If this happens the entire insulin/cortisol/adrenaline cascade is ignited, and major setbacks occur.
Sugars - No!
Do not eat any sweets if you have any signs of yeast overgrowth (bloating after carbohydrates, vaginal itching, anal itching, or nail fungus) or if you have insulin resistance (tired after meals or loss of brain focus after meals). In the future, when your Core 4 is significantly better as indicated by better scores on the Health Assessment, you may have a small amount of a sweet. But, sweets by themselves in the evening or between meals will initiate a strong blood sugar reaction and an adrenaline surge. Only have sweets immediately following a protein meal.
Can I eat fruit?
Yes, but always with protein and with larger fruits like apples, pears, peaches, etc., have them skinless. Limit your fruit to one small serving every other day.
No Chocolate!
This single food is enough to unbalance your chemistry. To be reminded of why this is so, re-read Six Ways Chocolate Hurts, in the chapter, Core 4 – Chemistry.
Artificial sweeteners?
Avoid all artificial sweeteners.
Natural sweeteners?
Stevia, erythritol, or monk fruit are acceptable every other day. Be sure to rotate between the various ones. For some people, honey is not a problem—for some it is. Start with none. As you improve in the weeks ahead, you can have a small amount.
Condiments?
Ketchup is a sugar-filled condiment. So are many others. These are to be avoided. Mustard and mayonnaise are acceptable.
Little or no alcohol
Many patients fail to get well because they enjoy a glass of wine every night. Beer and wine are fermented and promote yeast growth and frequently tax the liver. An overworked liver can lead to trouble falling asleep, restless sleep throughout the night, and hormonal stress. Have no alcohol for the first two weeks. If resuming alcohol after that time causes sleep to become disrupted, then eliminate alcohol entirely.
Foods that irritate the stomach lining itself, that promote intestinal yeast overgrowth, or that alkalize the stomach’s digestive juices, must be avoided. Irritating foods differ among people but include:
- Spicy foods and occasionally black pepper, garlic, raw onions
- Tomato sauce
- Coffee and caffeinated drinks
- Peppermint
Avoid Yeast Promoting Foods
One of the most important steps to overcoming chronic intestinal and systemic Candida or other yeast infections is to acidify the stomach and the upper digestive tract. Foods that alkalize must be avoided and include:
- Sugar
- Soda
- Baking soda - soda breads or sweet breads
- Sweet fruits (berries are okay)
- Baker’s yeast
- Brewer’s yeast
- Alcohol
Sugars - Maybe?
Sugar can be used to help calm the fight-or-flight response if had wisely, however, most people will overdo it. A barely sweetened cup of noncaffeinated tea is helpful in the morning if breakfast is within twenty minutes.
Never eat sweet foods by themselves, especially before bed. There must always be protein present, otherwise, the body will be forced to produce an insulin surge and resultant adrenaline surge, to manage the glucose. If this happens the entire insulin/cortisol/adrenaline cascade is ignited, and major setbacks occur.
Sugars - No!
Do not eat any sweets if you have any signs of yeast overgrowth (bloating after carbohydrates, vaginal itching, anal itching, or nail fungus) or if you have insulin resistance (tired after meals or loss of brain focus after meals). In the future, when your Core 4 is significantly better as indicated by better scores on the Health Assessment, you may have a small amount of a sweet. But, sweets by themselves in the evening or between meals will initiate a strong blood sugar reaction and an adrenaline surge. Only have sweets immediately following a protein meal.
Can I eat fruit?
Yes, but always with protein and with larger fruits like apples, pears, peaches, etc., have them skinless. Limit your fruit to one small serving every other day.
No Chocolate!
This single food is enough to unbalance your chemistry. To be reminded of why this is so, re-read Six Ways Chocolate Hurts, in the chapter, Core 4 – Chemistry.
Artificial sweeteners?
Avoid all artificial sweeteners.
Natural sweeteners?
Stevia, erythritol, or monk fruit are acceptable every other day. Be sure to rotate between the various ones. For some people, honey is not a problem—for some it is. Start with none. As you improve in the weeks ahead, you can have a small amount.
Condiments?
Ketchup is a sugar-filled condiment. So are many others. These are to be avoided. Mustard and mayonnaise are acceptable.
Little or no alcohol
Many patients fail to get well because they enjoy a glass of wine every night. Beer and wine are fermented and promote yeast growth and frequently tax the liver. An overworked liver can lead to trouble falling asleep, restless sleep throughout the night, and hormonal stress. Have no alcohol for the first two weeks. If resuming alcohol after that time causes sleep to become disrupted, then eliminate alcohol entirely.
Food Examples:
Proteins - chicken, beef, lamb, fish, pork, eggs
All meats are acceptable if they are well-cooked to a soft consistency or are medium rare in the case of red meats—think rotisserie chicken, salmon, eggs, prime rib, etc. Also, find the highest quality meats possible. Local and grass fed are best. Processed meats can contain several additives, preservatives and flavor enhancers that are detrimental your health. These should be avoided.
Daily
Vegetables
All kinds so long as they are well cooked.
Make it your goal to have ½ of your plate filled with cooked green and colored vegetables!
Daily
Root Vegetables
Sweet potato, squash, carrots, white potato, parsnips, turnips
These starchy foods are satisfying for the palate and can be eaten regularly in small amounts (no more than ¼ of your plate).
Three to five times a week
Soups
Bone or vegetable broth-based
These must be dairy free. Tomato-based soups can be inflammatory for many people. Stick to bone or vegetable broth soups instead. Keep the seasonings simple: salt, pepper, and herbs (not the same ones each time). Be sure to add plenty of meat and vegetables.
Three to five times a week
Fruits
All varieties your body can tolerate
Eat cooked and skinless (larger fruits), berries and avocados. Always eat them with protein.
Three times a week
Grains
Rice (white not brown), quinoa, oats, wheat and gluten-free products like breads and pasta
All grains count as your ¼ plate of carbohydrates. It is easy to eat too much bread or pasta—be extra careful. Remember, gluten products can be highly inflammatory for some people. If you are not sure that you are safe to eat gluten, stick to gluten free (GF). If you are not improving fully on the Gentle GI Diet, grains are the next food category to be removed as described in the Gentle AI Diet.
Three times a week
Gluten-Free Flours
All GF flours are acceptable. Be cautious. Many are made with nuts, which do cause problems for many if eaten daily. Listen to your body to make sure it is not reacting negatively (bloating, gas, pain, pressure). If it is, assume that your most recently eaten food is harmful for you and avoid it.
Nuts
Any form your body can tolerate
Nut butters are acceptable, but raw nuts and nuts with skins are to be avoided.
Three times a week
Beans
Navy, fava, black, pinto, kidney
Some people are sensitive to the lectins in beans, which causes them to bloat or experience other bowel discomfort.
Three times a week
Legumes
Chickpeas, lentils, peanuts.
Make sure lentils are well-cooked. Soaking for many hours, draining the water, and then cooking is best.
Three times a week
Seasonings
Salt, pepper and herbs
Spicy foods can make inflammatory reactions in the body much worse, especially hot peppers, chai teas, and curry. Keep it simple.
Daily
Shakes
Non-chocolate egg or plant-based (not whey)
These are a good twice-a-week option so long as there is plenty of protein mixed in. A straight fruit smoothie is far too disruptive to the blood sugar system. Remember this big rule: have protein all meals. Also, only add a small amount of kale, spinach or other vegetable to your shake. Eat them cooked.
Twice a week
All meats are acceptable if they are well-cooked to a soft consistency or are medium rare in the case of red meats—think rotisserie chicken, salmon, eggs, prime rib, etc. Also, find the highest quality meats possible. Local and grass fed are best. Processed meats can contain several additives, preservatives and flavor enhancers that are detrimental your health. These should be avoided.
Daily
Vegetables
All kinds so long as they are well cooked.
Make it your goal to have ½ of your plate filled with cooked green and colored vegetables!
Daily
Root Vegetables
Sweet potato, squash, carrots, white potato, parsnips, turnips
These starchy foods are satisfying for the palate and can be eaten regularly in small amounts (no more than ¼ of your plate).
Three to five times a week
Soups
Bone or vegetable broth-based
These must be dairy free. Tomato-based soups can be inflammatory for many people. Stick to bone or vegetable broth soups instead. Keep the seasonings simple: salt, pepper, and herbs (not the same ones each time). Be sure to add plenty of meat and vegetables.
Three to five times a week
Fruits
All varieties your body can tolerate
Eat cooked and skinless (larger fruits), berries and avocados. Always eat them with protein.
Three times a week
Grains
Rice (white not brown), quinoa, oats, wheat and gluten-free products like breads and pasta
All grains count as your ¼ plate of carbohydrates. It is easy to eat too much bread or pasta—be extra careful. Remember, gluten products can be highly inflammatory for some people. If you are not sure that you are safe to eat gluten, stick to gluten free (GF). If you are not improving fully on the Gentle GI Diet, grains are the next food category to be removed as described in the Gentle AI Diet.
Three times a week
Gluten-Free Flours
All GF flours are acceptable. Be cautious. Many are made with nuts, which do cause problems for many if eaten daily. Listen to your body to make sure it is not reacting negatively (bloating, gas, pain, pressure). If it is, assume that your most recently eaten food is harmful for you and avoid it.
Nuts
Any form your body can tolerate
Nut butters are acceptable, but raw nuts and nuts with skins are to be avoided.
Three times a week
Beans
Navy, fava, black, pinto, kidney
Some people are sensitive to the lectins in beans, which causes them to bloat or experience other bowel discomfort.
Three times a week
Legumes
Chickpeas, lentils, peanuts.
Make sure lentils are well-cooked. Soaking for many hours, draining the water, and then cooking is best.
Three times a week
Seasonings
Salt, pepper and herbs
Spicy foods can make inflammatory reactions in the body much worse, especially hot peppers, chai teas, and curry. Keep it simple.
Daily
Shakes
Non-chocolate egg or plant-based (not whey)
These are a good twice-a-week option so long as there is plenty of protein mixed in. A straight fruit smoothie is far too disruptive to the blood sugar system. Remember this big rule: have protein all meals. Also, only add a small amount of kale, spinach or other vegetable to your shake. Eat them cooked.
Twice a week