RESET YOUR GUT SHOPPING LIST We’re so excited you’ve joined our five-day Integrative Gut Challenge! Before you get started, we want to share our suggested foods for improved gut health. Because we believe in bio-individuality – the idea that there’s no one diet for everyone and every individual has unique needs – we don’t encourage you to cut out any foods entirely. Instead, we recommend introducing as many gut-friendly foods as possible into your everyday diet while limiting the amount of inflammatory foods, like wheat, dairy, soy, corn, and refined sugar. Here’s our Reset Your Gut Shopping List to make your next trip to the food store or farmers’ market easy and efficient. We’ll refer to many of these items during the challenge, so it’s great to have some on hand. Remember, don’t get overwhelmed – start with one new food at a time. We’re in this together!
© 2018 Integrative Nutrition, LLC
FOODS TO INCLUDE
Beans and Legumes • Adzuki beans • Black beans • Garbanzo beans • Kidney beans • Lentils Fermented Foods • Kimchi • Kombucha • Miso • Sauerkraut • Tempeh Fruits • Apple • Avocado • Banana • Blueberries • Cranberry • Goji berries • Grapefruit • Pear • Persimmon • Pomegranate Healthy Fats • Extra virgin olive oil • Flaxseed oil • Nuts (almonds, walnuts, pecans) • Seeds (sesame, chia, pumpkin) Herbs/Spices • Basil • Cilantro • Cinnamon • Garlic • Ginger • Parsley • Turmeric
Meat and Seafood • Organic, grass-fed meat • Wild-caught fatty fish (salmon, tuna, mackerel) Pantry/Miscellaneous • Apple cider vinegar • Bone broth • Herbal tea • Nut butter (almond, cashew) Vegetables • Artichoke • Asparagus • Carrot • Celery • Cruciferous vegetables (bok choy, brussels sprouts, cauliflower) • Beets • Leafy greens (collards, chard, kale, spinach) • Onion • Squash (spaghetti, butternut, delicate) Whole Grains • Buckwheat • Farro • Millet • Quinoa • Oats (opt for gluten-free varieties if you’re limiting gluten exposure) • Rice
FOODS TO AVOID
Added sweeteners (baked goods, premade dressings and sauces)
Alcohol
Dairy (except prebiotic, unflavored yogurt and kefir)
oods with long ingredients lists (this helps cut down on F artificial ingredients)
Refined grains (white breads, white pastas, white rice)
Sugar-sweetened beverages (sodas, flavored coffee beverages, sports/energy drinks)
Processed meats (bacon, cold cuts, sausage)
© 2018 Integrative Nutrition, LLC