Dietary Plan for Prevention and Wellness: The End Goal
Gluten free, high fiber, omnivore diet. (if tolerated)
Reduce:
Sugars: High fructose corn syrup, dextrose, fructose, white
sugar e.g. candy, soda, pastries, conveniently sweetened food. Refined starch: white flour, rice
Other starch: bread, pasta, potatoes
Increase (usually):
Fat: Protein, avocado, olive oil, coconut oil, nuts, seeds
Vegetables, fruits Protein: beef, chicken, turkey, eggs, fish, beans, peasFermented food: sauerkraut, kimchi, raw apple cider vinegar
Causes of Indigestion
Bad Eating Habits:
Eating while stressed, working, reading, driving, worryingEating too quickly, not chewing, rushed eating
Overeating
Eating before bed
Healthy Eating Habits:
Never eating when stressed, working, reading, driving, worrying
Eat slowly
Chewing food (20 times per piece of food in mouth)
Stimulate senses prior to meals: Smell food, taste food.