Microbiome Diet, Phase I Lists

There's a lot of produce to consume with this diet, but so far my pipeline is feeling good!

Okay, on with the do's and don'ts...

DON'T EAT List:

• dairy, wheat, eggs, soy, sugar, alcohol, potatoes, processed and fried foods

DO EAT List by Category:

• Highly Recommended: probiotics, prebiotics (feed good bacteria) such as asparagus, carrots (small quantities, as they metabolize to a lot of sugar), garlic, jerusalem artichoke, jicama, leeks, onion, radishes, tomatoes
• Include: cinnamon (balances blood sugar) and turmeric (anti-inflammatory)
• Apple cider vinegar (1-2 tbsps) before meals if stomach acid is low
• For protein: beef, chicken, fish (low-mercury only), lamb, shellfish
• Vegetables: artichoke, asparagus, beets, black radish, bok choy, broccoli, broccolini, broccoli rabe, brussels sprouts, cabbages, capers, carrots, cauliflower, celery, cucumber, eggplant, garlic, kale, kohlrabi, lettuce (anything but iceberg), mushrooms, onions, spinach, squash, tomatoes, turnips, watercress, zucchini
• Fruits: apples (no more than one a day), avocado, berries, cherries, coconut, grapefruit, kiwi, nectarines, orange, rhubarb
• Nuts and Seeds: almonds, brazil nuts, nut flours, walnuts
• Oils: butter or ghee (better), coconut oil and milk
• Legumes: chick peas (garbanzos), lentils

I'm going to allow myself a little olive oil, to make this easier. I stewed lentils with fried onion, coconut milk, turmeric and 1 tsp chana masala for more flavour. Chick peas cooked all day in the slow cooker, but quite pleasant with sea salt, chana masala, and a little coconut milk. Having my matcha tea with ground stevia leaves and coconut milk, no unmet cravings to date.

On Day 2, my sinuses are clear. Ready to tackle coursework.

Ciao!