Your Gut-Friendly Shopping List

By now we hope that you’ve taken the preliminary steps to prepare for your gut reset. This would include either a clean eating program for 1-2 weeks, cutting out stressors that irritate your gut (processed foods, sugars, alcohol, and caffeine) or participating in an intermittent fasting routine. If you’re unsure about what it means to fast intermittently, you can find the link to our white paper on it here.

If you haven’t taken these preliminary steps yet, don’t worry. You can still stay on track by doing them now. Please feel free to go through this reset at your own pace.

Another important step to ensuring that you have the best reset possible is by making sure that you have gut-friendly foods in your house to prepare and eat during your reset. There are particular foods that provide necessary nutrients to help your gut flora thrive. We’ve listed them here for you to simplify things, but this is by no means a comprehensive list. We encourage you to do your own due diligence to find out what works for you and your routine. As always, please consult your physician before starting any kind of special diet.

Vegetables

  • Artichokes
  • Asparagus
  • Beets
  • Carrots
  • Celery
  • Cruciferous vegetables (bok choy, brussel sprouts, cauliflower)
  • Leafy greens (chard, collards, kale, spinach)
  • Allium Vegetabes (onions, shallots, and garlic)
  • Squash (butternut, delicate, spaghetti)

Fruits

  • Apples
  • Avocados
  • Bananas
  • Blueberries
  • Cranberries
  • Goji Berries
  • Grapefruit
  • Pears
  • Persimmons
  • Pomegranates

Whole Grains

  • Buckwheat
  • Farro
  • Millet
  • Oats
  • Quinoa
  • Rice

Healthy Fats

  • Seeds (sesame, chia, pumpkin)
  • Flaxseed Oil
  • Nuts (pecans, walnuts)
  • Extra-virgin olive oil

Beans & Legumes

  • Black Beans
  • Garbanzo Beans
  • Lentils
  • Kidney Beans
  • Adzuki Beans

Meat & Seafood

  • Organic, grass-fed meat
  • Wild-caught fatty fish (salmon, tuna, mackerel)

Fermented Foods

  • Kombucha
  • Kimchi
  • Tempeh
  • Yogurt
  • Sauerkraut
  • Miso

Spices & Herbs

  • Cilantro
  • Basil
  • Cinnamon
  • Garlic
  • Ginger
  • Parsley
  • Turmeric

Pantry Items

  • Apple cider vinegar
  • Bone broth
  • Nut Butters (cashew, almond)

It’s important to be cognizant of your own lifestyle and preferences when expanding your diet to include some of these foods. It may take some experimentation on your part to work them into your daily routine. Most everything can be delicious if it is prepared in the right way. Need more info on how your food choices impact your gut health, click here.

It is also important to focus on quality. Bone Broth for example, may taste much better if you make it at home as opposed to purchasing something ready made in the store.

If you’re participating in our gut reset, don’t forget to hashtag us on Instagram using #VibrantGutReset, and tag us @vibranthealth, to show us how you maintain a healthy gut at home!

 

 

By Keven

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