What Are The Most Nutrient Dense Health Foods?

Below is a nutritional cheat sheet of nutrient dense and easily digestible foods👇

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Note: Not all foods listed will apply if you have serious gut issues like leaky gut, IBS, SIBO, candida, etc. If you've taken good care of your gut - then it CAN handle junk foods, toxins, anti-nutrients, processed oils, etc every once in a while. It’s important to eat nutrient dense, gut-friendly meals most of the time to bulletproof your gut. Then on occasions, you CAN let loose and enjoy whatever foods without worry. ’Eating bad one day won’t make you sick just as eating healthy one day won’t suddenly make you healthy.’

PROTEINS

Grass-Fed Meats (beef, lamb, bison, veal, elk, etc)
Pasture-Raised Poultry (chickens, turkey, duck etc)
Pasture-Raised Eggs

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If grass-fed/pasture-raised meat options are out of your budget range - then buy lean cuts of meat. Most harmful substances from non-grass fed and non-pasture raised meats are found in the fat. If pasture-raised eggs aren’t an available option for you then simply go for free range.

Wild Caught Fish/Seafood (choose ones in the Low category)

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If wild caught fish/seafood is out of your budget, stick to mackerel, sardines, anchovies, shrimp, shellfish’s. Just make sure there’s no processed oils or harmful substances added if you’re buying canned versions.

Grass-Fed Protein Powders

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If grass-fed protein powders are not an option then get regular ones that DO NOT include:

Antibiotics
Hormones
Soy
Artificial sweeteners/sugars - sucralose, sucrose, aspartame, etc
Additives/preservatives (anything starting with INS, E, F, or other codes)

Raw dairy (Raw goat/sheep/buffalo/cow milk or A2 cow milk, yogurts, cheeses made from raw milk)

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Avoid commercial dairy: It contains hormones, antibiotics and is pasteurized in high heat. The high heat pasteurization makes it hard to digest (lactose intolerance due to the high heat killing off enzymes needed to digest the dairy)

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Plant-based proteins are usually a form of carbohydrates, so they'll be in there.

FATS

Extra Virgin Olive Oil
Extra Virgin Coconut Oil
Extra Virgin Avocado Oil
Ghee
Grass-Fed Butter
Tallow
MCT Oil (for extra fats/nutrients - not for cooking with)
Red Palm Oil (must be sustainably-sourced. One of the best sources of Vitamin E complex - use for extra flavour/nutrients instead of cooking with)
Styrian Pumpkin Seed Oil (use for extra flavour/nutrients instead of cooking with)

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All nuts and seeds are fine to consume in moderation but should be soaked/sprouted to remove anti-nutrients first.

CARBOHYDRATES

Fruits (all kinds - pineapple, dates, bananas, berries, oranges, avocado, etc)
Raw honey
White rice
Potatoes
Sweet Potatoes

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IF YOUR GUT HEALTH IS GOOD… Feel free to enjoy grains and legumes every once in a while such as oats, rye, quinoa, buckwheat, millet, chickpeas (incl. hummus), lentils, etc - however they should be soaked/sprouted to remove anti-nutrients before cooking. What About Breads? Sprouted sourdough/sourdough made from spelt is fine as long as your gut isn’t sensitive to gluten (sourdough while being very healthy will still contain small amounts of gluten, but much less than traditional breads)

VEGETABLES

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All vegetables are fine in moderation as long as they’re prepared and cooked properly. Step 1: Wash thoroughly with filtered water. Step 2: Slow cook to reduce anti-nutrients using one of the methods below)

A) Boiled, then water poured out

B) Steamed

C) Slow cooked in a healthy oil

If I were to make a top 10 list (in no particular order), this would be it:

Asparagus
Carrots
Beetroots
Onions
Garlic
Mushrooms
Squashes (pumpkin, zucchini)
Artichoke
Eggplant
Bok Choy

Learn how to put all this together into a gut-friendly and nutritious meal plan 👇

How to Create a Healthy, Nutrient Dense Meal Plan

Learn how to put together a complete daily meal plan that's packed full of healthy nutrients, and is easy to prepare and digest. Included are examples and explanations for why things are structured certain ways to optimize gut health.

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How to Create a Healthy, Nutrient Dense Meal Plan

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How to Create a Healthy, Nutrient Dense Meal Plan

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