Archive for month: July, 2020

 

 

 

 

15 Top Anti-Inflammatory Foods:

green leafy vegetables

bok choy

celery

beets

brocoli

blueberries

pineapple

salmon

bone broth

walnuts

coconut oil

chia seeds

flaxseeds

turmeric

ginger

 

 

Top Gut Healing Foods:

Bone broth

Plant based collagen

Fermented Foods – saurkraut, kimchi, yogurt, kefir, tempeh, nato, miso

Fruits high in fiber – apple, bananas, pears, strawberries, watermelon, avocados

Vegetables high in fiber  – beets, broccoli, cauliflower, Jerusalem artichokes, brussel sprouts

Sprouted Seeds

Legumes – lentils, chickpeas, beans, peas

Quinoa

Resistant starches from potatoes

Foods high in healthy Omega 3 fats

 

Remove Food Sensitivities:

Everybody’s body is different. Below I will list some of the most common food sensitivities but know that there are over 176 foods, spices, and additives that can cause your particular body to react and become inflamed. To learn which ones are reactive for you, you can do a Food Sensitivity Test like the ones we do here at JKLWELL Health Coaching which use your blood to see if it will react to the pure food proteins, spices or additives, or do a food elimination challenge. It is easiest to start a challenge such as this with the foods I will list below. Sometimes however, just having a “leaky gut”, ie gut permeability where proteins and undigested food particles leak into the blood system. Healing your gut can heal your food sensitivities. It is kind of a chicken and egg situation. Is it the leaky gut allowing the food particles into the blood stream where they are viewed as foreign bodies and are attacked thereby causing inflammation or is the food sensitivities causing the leaky gut in the first place. One of the best ways to help fix this is to learn what, if any, food sensitivities you have and remove those while eating to promote a healthy gut. Given time, your gut lining can and will heal. Then you can either retest for food sensitivities to see if you still have any or reintroduce foods slowly and watch for any reactions. The positive food sensitivities at this time will likely be your true food sensitivities and should be removed for a much longer period of time if not permanently.

 

Common Food Sensitivities:

Gluten

Wheat

Dairy (Casein and/0r cow’s milk)

Eggs (Whites and/or Yellow)

Soy

Corn

Peanuts/Legumes

Tree Nuts

 

Eating gut healing and anti-inflammatory foods,,and removing food sensitivities will help to reduce inflammation in the body and protect against chronic diseases like autoimmune diseases, heart disease, joint pain, and cancer. The ultimate goal is to return your body to homeostasis. Having a balanced microbiome, having a healthy gut lining, and reducing inflammation can all be achieved with the right food for your body, the right exercise for your body, stress management, and plenty of deep, restful sleep.