Deciding what to eat and what to avoid can get complicated. With so much advice out there, so many superfoods, powders, and tonics to choose from, figuring out what is actually good for your gut and your body and what to put on your plate can feel hard.
Food stress no more!
I created an easy formula to teach you what to put on your plate at every meal. This formula is adaptable whether you’re vegan, paleo or anything in between!
Introducing: My Good Gut Rule of Five
Eating this way ensures you get a balance of both macro and micronutrients, as well as my favorite gut-healing superfoods thrown in.
All you have to do is aim to include one ingredient from each of the five categories that follow for a complete and balanced meal.
1. Greens – Kale, collards, arugula, spinach, lettuce, the list of dark leafies is endless!
Aim to have at least two or three big handfuls of greens with most meals. Greens do it all when it comes to gut health and weight loss: they are packed with fiber, which helps fill you up and keep you regular. Plus, leafy green veggies are some of the most nutrient-dense foods, and when you are filling your cells with nutrients you have more energy and fewer cravings.
2. Healthy Fat – Avocado, olive and flax oils, almonds, butter from grass-fed cows (so the cows have healthy guts too!), and coconut oil all count here.
Add 1 to 2 tablespoons of oil, 1 to 2 ounces of nuts, or ¼ to ½ of an avocado at each meal for a good dose of flavor and satiation. Plus, fats are essential for proper absorption of most vitamins and minerals.
3. Protein – Wild salmon, grass-fed beef, organic chicken, tempeh, sprouted lentils, and canned wild sardines are some examples of great go-to protein options on the Go with Your Gut Weight Loss Plan.
Protein keeps you full and stabilizes your blood sugar, so you won’t keep dipping into your raw chocolate stash or crash halfway through your afternoon meetings.
4. Fermented Food – Including fermented foods on your plate is the good gut secret to weight loss through a healthy microbiome (you need all that great bacteria throughout the day to keep your digestion humming!).
Examples include raw sauerkraut, fermented beets, fermented carrots or radishes, and kimchi.Try adding 1 to 3 tablespoons at each meal, and feel free to work your way up to ½ cup or more. If you’re not used to the flavor of fermented veggies, try mixing them with avocado to mellow the flavor.
5. Cooked Vegetables – Having a cooked veggie with meals (in addition to greens) always makes the meal feel more grounding and filling. Roasted zucchini, broccoli, sweet potatoes, squash, and carrots are all examples of deliciously cooked veggies, but this can really be any veggie.
Try to roast a bunch of seasonal veggies at least once or twice per week so you always have some cooked veggies on hand and ready to go. If you’re on the run, many takeout spots and fancy restaurants have awesome veggie choices these days.
The Good Gut Rule of Five makes it really easy to build a simple and delicious meal that keeps you full, nourishes your body, and keeps that gut happy 🙂