1. APPLES + PEARS

2. CHERRIES + STONE FRUITS

3. BEETS

4. AGAVE + HONEY

5. MELON

6. HIGH FRUCTOSE CORN SYRUP

7. MANGOS

8. JUICE

9. SWEET SAUCES

10. GRAPES

11. DRIED FRUIT

12. SUGAR ALCOHOLS (impair fructose absorption)

Fructose is a type of sugar found in fruit, honey, and high-fructose corn syrup.

The body can only process and absorb a certain amount of fructose at a time, and that capacity varies on a bioindividual basis.

Once that threshold has been exceeded, excess fructose draws water into the intestine and is fermented by gut microbes, causing abdominal pain, gas, bloating, belching, nausea, and loose stools.

1. LENTILS

2. BEEF

3. SHIITAKE MUSHROOMS

4. OATMEAL

5. PORK CHOPS

6. SPINACH

7. CHICKPEAS

8. CASHEWS

9. HEMP SEEDS

10. OYSTERS

11. FIRM TOFU

12. PUMPKIN SEEDS

13. YOGURT

14. CHICKEN

Contrary to popular belief, juice is not an ideal drink when sick because it is high in sugar. Instead, sip on warm water or tea with lemon, ginger, and raw honey.

1. QUINOA

2. FISH + SEAFOOD

3. NUTS + SEEDS

4. EGGS

5. BEANS + LENTILS

6. GRASS-FED DAIRY

7. POULTRY

8. RED MEAT

9. LEGUMES

What are SHORT-CHAIN FATTY ACIDS?

Butyrate is the SCFA that remains concentrated in the gut and serves as the primary fuel for colon cells.

It also promotes gut health by improving nutrient & water absorption, decreasing colon pH, increasing blood flow to the intestines & liver, and protecting against the development of colon cancer.

what is butyrate and why would I want to promote it?

• OAT BRAN

• APPLES

• RICE + POTATOES

• (cooked + cooled)

• WHOLE GRAINS

• GREEN

• BANANAS + PLANTAINS

• PSYLLIUM SEEDS

• PARTIALLY HYDROLYZED GUAR GUM

• BEANS + LEGUMES

• CRUCIFEROUS VEGGIES

overnight oats with collagen + berries

smoothie bowl with fruit + granola

nut butter + honey + banana toast

chocolate chia seed pudding

egg + cheese + sausage cups

yogurt or applesauce parfait

16 SIGNS OF GUT IMBALANCE

bloating, burping, gas

stomach pain

acid reflux/GERD

nausea

infrequent, hard, and/or loose stools

allergies/sinus pressure

autoimmune issues

mental health issues

acne and rashes

hormone imbalance

unhealthy weight gain

avocado + hard-boiled eggs

sausage + roasted veggies

smoothie bowl with greens + fats

omelette + sautéed veggies

chia seed pudding

leftovers

Many dieting messages promote calorie reduction (calories-in < calories-out).

Thermodynamically, a calorie deficit is necessary for a body to dip into its fat stores and lose weight.

However, that's not the whole story...

Certain foods can improve (or worsen) the factors that cause acne.

A diet high in processed oils, sugar, refined carbs, and dairy will promote inflammation, high

insulin, increased sebum production, dysbiosis, and hormone-like growth factors—all which contribute to the development of acne.

In contrast, a whole food diet with lots of fiber-rich vegetables, leafy greens, and healthy fats supports proper blood sugar rhythm, healthy hormone levels, and microbial balance.

chromium | copper | iodine | iron | manganese | molybdenum | selenium | zinc

It grows a biofilm complex and root-like hyphae that can penetrate through the intestinal wall, which increases gut permeability, releases fungal metabolites into the bloodstream, and causes systemic inflammation.

Yeast overgrowth results from a diet high in sugar & refined carbs, impaired upper digestion, repeated antibiotic use, alcohol consumption, estrogen dominance, chronic stress, or a compromised immune system.

Quality sleep: you may think of it as a luxury, but it is actually a necessity!

It is crucial for cellular + liver detoxification, brain glymphatic cleansing, memory consolidation, digestive rest, stress management, and hormone regulation (which contributes to unhealthy weight gain when unbalanced).

Prioritizing sleep is one of the most beneficial (and enjoyable) ways to support your overall health.

1. COCONUT WATER + MILK

2. AVOCADO

3. SWEET POTATO

4. ACORN SQUASH

5. SALMON

6. BAKED POTATO

7. BEANS

8. TOMATO

9. PRUNES + DRIED FIGS

10. BANANA

11. MANGO

12. BEET GREENS

How to Build a Frittata (and 18 flavor combo ideas)

A Functional Nutritionist's Phytonutrient Color Challenge

What is CYCLE SYNCING?

Cycle syncing is making diet & lifestyle choices to support the monthly female hormone cycle.

Your body wants to maintain a constant supply of easily-accessible energy in the form of blood glucose sugar (like a fuel line to an engine).

Just as you do not want to flood your engine, your body is careful to keep blood sugar levels in a narrow optimal range.

"Flooding the system" with high amounts of sugar or refined carbohydrates triggers the pancreas to release a hormone called insulin.