Parsley Health
Core Diet
Parsley Health Core Diet
The Parsley Health Core Diet is a balanced approach to eating healthy while keeping inflammation low. This
elimination diet first involves removing several foods at the same time, then slowly adding them back in.
FOODS TO AVOID
• Refined sugar (all sugars added to cakes, cookies,
breads, candies, and sweetened soft drinks), and all
artificial sweeteners/“diet” products.
• Gluten and wheat (breads, pasta, crackers, pretzels,
baked goods, cereal, beer).
FOODS TO LIMIT
• Alcohol to 1-2x per week (Preference
given to mezcal, tequila or vodka in
soda with lime, or a glass of red wine)
• Commercial condiments (ketchup,
mayonnaise, bottled salad dressings)
Parsley Health Core Diet
FOODS TO AVOID
FOODS TO LIMIT
• All dairy (yogurt, cheese, kefir, butter, cream, and milk)
• Jams, jellies, and dried fruits
• Fast food and ultra processed foods (anything with a long
shelf life, including gluten-free breads, etc.)
• Natural sweeteners (raw local honey,
organic maple syrup, coconut sugar,
• Artificial sweeteners (Splenda, Equal, Sucralose, Aspartame)
• Specific oils (soybean oil, canola oil, grapeseed oil,
vegetable oil, margarine)
• Ultra processed meats
agave, brown rice syrup, stevia,
monk fruit)
• 70 percent or higher dark chocolate
Reintroducing Foods
• In order to be clear on how each eliminated
food affects you, it is best to reintroduce
them one at a time, one week at a time.
• Example: Have two servings of a new food
(i.e. two slices of bread) daily for three days
(i.e. Monday, Tuesday and Wednesday) and
note any symptoms produced, such as
changes in energy, digestive upset, acid
reflux, mucus production, or skin reaction.
• Then, wait the next 4 remaining days of the
week (Thursday-Sunday), to assess any late
onset symptoms that may surface from that
week’s reintroduced food. If you experience no
symptoms, it’s okay to keep that food group in
your diet moving forward.
• If you experience symptoms, eliminate that
food from the diet and then start with a new
food group the following week (i.e. dairy).
Reintroducing Foods
• You can retest the food that produced a reaction
• For dairy, organic and grass-fed sources are
again at the end of the reintroduction protocol
best. Start with low lactose sources (hard aged
or perhaps, it’s one that needs to be kept out of
the diet long-term depending on the reaction
cheeses and butter), then move on to higher
lactose foods (yogurt, milk, ice cream).
experienced.
• For gluten introduction, we recommend starting
• Note: It often helps to keep a food journal
during reintroduction to help keep better and
with high quality gluten sources first, such as
closer track of any patterns in symptoms that
organic sourdough bread, barley, and wheat
berries.
may arise. This can also be shared and
reviewed by your doctor and/or health coach
to help identify any potential food sensitivities.
What to Eat
PROTEIN
• Fish & seafood (especially wild Alaskan
HIGH FIBER VEGETABLES
• Asparagus, green beans, bok choy, broccoli, brussels sprouts,
salmon, river trout, red snapper,
cabbage, cauliflower, dandelion, endive, escarole, kale, leek,
scallops, mussels, sustainably raised
shrimp, squid, and octopus).
mushrooms, mustard greens, okra, onion, radish, romaine
• Organic pasture-raised chicken or
turkey.
• Eggs (pasture-raised, local)
• Grass-fed hormone-free beef, lamb,
bison, and venison.
lettuce, scallions, spinach, summer squash, swiss chard, sprouts,
watercress, zucchini, tomato, eggplant, peppers, and arugula.
ROOT VEGETABLES
• Sweet potatoes, russet potatoes, winter squash, turnip,
rutabaga, beets, parsnips, yams, kohlrabi, jerusalem
artichokes.
What to Eat
NUTS AND SEEDS
LEGUMES
Almonds, cashews, Brazil nuts, filberts, pecans,
Adzuki, black eye beans, black turtle beans,
pine nuts, pistachios, walnuts, pumpkin seeds,
garbanzo beans, kidney beans, lentils, lima beans,
sunflower seeds; nut/seed butters without palm
mung beans, navy beans, peas, pinto beans.
oil or sugar.
GLUTEN-FREE WHOLE GRAINS
FRESH FRUIT
All rice, millet, buckwheat, quinoa, amaranth,
Organic berries (blueberries, cranberries,
teff, and certified gluten free oats.
strawberries, blackberries, raspberries), apple,
pear, kiwi, grapefruit, melon, or other seasonal,
local fruits.
What to Eat
SPICES
SEA VEGETABLES
All spices: garlic, cayenne, turmeric, ginger, chili
Arame, dulse, hijiki, kelp, laver, nori, wakame.
powder, cinnamon, curry powder, black pepper,
fresh herbs (cilantro, parsley, basil, etc.)
SPROUTS & MICROGREENS
Alfalfa, broccoli, radish, arugula, beet, etc.
OILS
Cold or just warm: extra-virgin olive oil, sesame oil,
FLUIDS
walnut oil, or flaxseed oil.
1-3 liters of spring water per day
High heat/for cooking: avocado oil, coconut oil,
ghee (clarified butter).
Breakfast Ideas
BERRY SMOOTHIE
OATMEAL
• 1 cup organic frozen berries
• Gluten free steel cut oatmeal
• 1 serving Parsley approved
• Top with ½ cup blueberries, ¼
protein powder
• 1 tbsp nuts or nut butter (such
as almond, walnut or
sunflower)
• 1 tbsp ground flax seeds
• Add 8-10 oz unsweetened
almond, coconut milk, or water.
Blend.
WILD SMOKED SALMON
• Enjoy with ½ an avocado
and salad greens
cup almonds or walnuts
CHIA SEED PUDDING
EGGS
• 1 cup unsweetened coconut milk
• 2-3 eggs any style
• 3 tbsp chia seeds
• ½ cup sauerkraut and sautéed
• 1 tsp alcohol-free vanilla extract
• Sprinkle cinnamon
spinach
Lunch Ideas
SALAD BAR
GRILLED CHICKEN
• Mixed greens salad
• With broccoli or asparagus
• Grilled chicken or fish
• Sweet potato or brown rice
• Avocado, eggs, beets
• With olive oil, lemon, juice,
sea salt and pepper.
POACHED WILD SALMON
• With salad and quinoa
SARDINES
• Canned wild sardines in
extra-virgin olive oil
• Over mixed vegetables
salad with lemon, olive oil,
sea salt and pepper.
Packaged Foods
If you’re new to the whole foods lifestyle, rest assured there are plenty of packaged alternatives. Here are
some brands we enjoy.
GLUTEN FREE BREADS AND PASTAS
DAIRY FREE YOGURTS AND CHEESES
SRYSLY
Tolerant Foods
Kite Hill
Treeline Nut Cheeses
Food For Life
Bionaturae
Anita's Coconut Yogurt
Kite Hill "Cheese"
Barely Bread
Eden Foods
CoYo
Miyokos
Cappello's
Coconut Cult
GLUTEN FREE CRACKERS, CHIPS, ETC
DAIRY FREE MILKS
Mary’s Gone Crackers
Siete
Forager
Jillz
NuCo wraps
MALK
Simple Mills
Wrawp wraps
Three Trees
New Barn
Joi nut base
Dinner Ideas
CHICKEN & BROCCOLI
SALMON & VEGGIES
• Pasture-raised chicken breast
• Wild Alaskan salmon fillet
• Brown rice with steamed broccoli, olive
• Roasted root vegetables
oil and lemon juice dressing
CURRY CHICKEN
• Kale salad
RAINBOW TROUT
• Roasted curry-spiced chicken thighs
• With tomato, cilantro, and onion salsa
• Mixed vegetables
• Fresh guacamole
Snacks
1
TOASTED PUMPKIN SEEDS
2
HUMMUS AND VEGGIES
Pre-heat oven to 350F. Coat pumpkin seeds with coconut
oil, cinnamon, and sprinkle of sea salt. Bake for 7 minutes.
Carrots, bell peppers,
3
well with hummus or
guacamole.
FRESH FRUIT
Combine 1 cup of dairy
free milk with 4 tbsp chia
seeds. Let sit overnight.
cucumber, and celery pair
4
CHIA SEED PUDDING
5
SNOW DATES
Pair an apple or banana
Roll a medjool date in
with almond butter and
almond butter and
cinnamon.
sprinkle with coconut
flakes. Chill in the freezer.
Food Quality
Here are some considerations around quality and sourcing.
PRODUCE
MEATS / ANIMAL PRODUCTS
Best choice: opt for organic produce, even better
if it is local and in season.
Best choice: Locally sourced and organic.
In addition, wild-caught/sustainably sourced for
Good choice: Nonorganic produce on the EWG’s
fish, 100% grass-fed or grass-finished for beef
and other ruminants, pasture raised for poultry
Clean 15 list (and stick with organic on the EWG’s
and eggs.
Dirty Dozen list). If conventional produce is the
only thing available, peel the skins where
applicable (apples, pears, etc).
Good choice: Organic only. Or, sustainably farm
raised for fish, lean cuts for beef and other
ruminants (trim and drain the fat), and skinless
cuts for chicken.
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