Healthy Foods Guide
Fruits (Organic)
Best (low glycemic index)
Avocado
Blackberry
Blueberry
Cranberry
Green Apples (peeled)
Lemons/Limes
Raspberries
Strawberry
Good
Apricot
Cantaloupe
Cherries
Dates
Grapefruit
Kiwi
Melons
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Plum
Pomegranate
Avoid
Bananas
Canned Fruit
Dates
Dried Fruits
Figs
Fruit Juices (unless freshly juiced)
Guava
Grapes
Lychee
Mango
Nectarines
Persimmon
Prunes
Raisins
Tangerines
Dairy Products—Organic, Hormone & Antibiotic Free
Best
Almond Milk (unsweetened)
Coconut Milk (unsweetened)
Coconut or Almond Yogurt/ Kiefer
Ghee (Clarified butter)
Grass-fed Butter
Grass-fed, full-fat, raw, organic heavy
Cream or Milk (not pasteurized, and only
if tolerated)
Homemade Dairy Yogurt (from cows,
goats, buffalo, etc.)
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Healthy Foods Guide
Good:
Cheese: Asiago, Blue, Brick, Brie,
Camembert, Cheddar—mild, medium
(sharp occasionally), Colby, Edam, Goat,
Gorgonzola, Gouda, Gruyere, Havarti,
Limburger, Monterey (Jack), Muenster,
Parmesan (if already grated, check to
ensure that there are no milk solids),
Port du Salut, Roquefort, Romano,
Stilton, Swiss
Dry Cottage Cheese
Grain-fed Butter or Ghee
Coconut or Almond ice cream (sugar free
vanilla best for weight loss treatment)
Goat Dairy
Avoid:
Any dairy from factory/ commercial
farms using rBGH
Buttermilk
Cheese: Processed/ Pre-packaged
Cottage Cheese
Condensed Milk or Powdered Milk
Condensed Milk or Powdered Milk
Cow’s Milk & Cream (pasteurized)
Cream Cheese
Ice Cream
Margarine & other artificial trans-fatspreads
Skim Milk or Low-fat Milk Products
Softer Cheeses (Mozzarella, Ricotta)
Sour Cream
Meats, Poultry, Fish & Proteins
Best
Bacon (organic, nitrate free- in
moderation)
Chicken or Duck Eggs (Organic)
Grass-fed, pasture raised Meat (beef,
lamb, elk, bison, etc.)
Grass-fed Meat Fat (tallow, lard)
Wild Line Caught Low-mercury fish:
(Anchovies, Haddock, Petrale Sole,
Sardines, Sockeye Salmon, Flounder,
Trout)
Protein Powders: Collagen Hydrolysate,
Colostrum, Beef Plasma/ Serum
Good
Chicken, Turkey (free range, organic)
Sausage (Nitrate Free)
Organic Deli Meats
Pastured Pork
Goose, Duck, Goat Meat
Wild caught shellfish
Duck, Goose, Bacon fat
Protein: Non-GMO Pea, Whey protein
isolate (from grass-fed cows)
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Healthy Foods Guide
Avoid
Bologna
Chicken Fat
Factory Farmed Eggs & Meat
High Mercury or Farmed Seafood
Pork
Processed Deli Meats
Protein: Soy, Wheat Gluten
Veal
Grains & Starches
Best
Acorn Squash
Buckwheat
Cassava (raw)
Jicama (raw)
Kohlrabi
Lotus Root
Parsnips
Pumpkin
Rutabaga
Spaghetti Squash
Sprouted, properly prepared grains
SuperStarch
Sweet Potato
Taro Root
Turnips
Plantain
White Rice once/twice a week)
Yam
Good
Amaranth
Barley
Brown, Black, or Wild Rice
Millet
Oats (gluten free, steel cut)
Organic White Corn
Organic Oats
Organic Quinoa
Rye/ Sourdough
Spelt (wheat cousin)
White Potato
Avoid
All Gluten Products
All Wheat Products
Kamut
GMO Grain
Potato Starch
Tapioca/ Tapioca Starch
White Flour Products
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Healthy Foods Guide
Beans & Legumes (none for autoimmune)
Best
Adzuki Beans
Cocoa beans/nibs
Lentils
Mung Beans
Sprouts
Good
Black Beans
Fava Beans
Garbanzo Beans
Green Beans
Hummus (careful about added
inflammatory oils)
Kidney Beans
Pinto Beans
Sprouted Legumes
Tofu (organic sprouted)
Avoid
Carob
Lima Beans
Navy Beans
Non-fermented Soy
Roasted Legumes
Soybeans
White Beans
Nuts and Seeds (none for intestinal repair)
Best
Black Sesame Seeds, Pumpkin Seeds,
Hemp Hearts, Chia Seeds, Flax Seeds
Dried Coconut (organic, chips, shredded)
Almonds (alkaline), brazil nuts,
macadamia nuts, pecans, pine nuts,
walnuts (raw and sprouted best)
Good
Hazelnuts
Nut Butter
Pistachios
Raw Chestnuts
Sunflower Seeds
Tahini
White Sesame Seeds
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Healthy Foods Guide
Avoid
Cashews
Chestnuts
Corn “nuts”
Peanuts (legume)
Peanut Butter
Roasted Nuts
Soy “nuts”
Vegetables (Eat as much as you like)
Best
Artichokes
Asparagus**
Basil
Beets/Greens
Bok Choy
Broccoli**
Brussels Sprouts
Cabbage
Carrots
Cauliflower**
Celery**
Collards
Cooked Spinach
Cucumber
Daikon Radish **
Dandelion Greens
Ginger
Lettuces (minus iceburg)
Fennel
Kale**
Mushrooms: button, shitake, maitake
Mustard Greens
Ocean Vegetables (kelp, nori, kombu,
wakame, etc.)**
Olives
Radish
Swiss Chard
Zucchini
Good
Bamboo Shoots
Chives
Corn (fresh on the cob, non-GMO)
Eggplant
Endive
Leeks
Okra
Onion
Parsnips
Peppers
Tomatoes
Turnips
Water Chestnuts
Watercress
Avoid
Canned Vegetables
GMO Corn, Peas
Frozen Pre-packed Vegetables
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Healthy Foods Guide
Oil (Cold Pressed), Vinegar, Spices, Flavorings
Best
Avocado Oil (may cook)
Cilantro (a pinch a day warmed
under faucet for metal detox)
Coconut Aminos (Braggs or Tamari,
Soy Sauce substitute)
Coconut Vinegar (raw)
Coconut Oil (may cook)
MCT Oil (may cook) **
Non-GMO Soy Lecithin
Non-irradiated and organic spices
Olive Oil (raw only)
Raw Apple Cider Vinegar**
Sauerkraut (homemade best)**
Sea Salt**
Good
Black Pepper
Flaxseed (may cook/goes rancid
after two weeks)
Garlic
Grape Seed (may cook)
Mayonnaise w/ Recommended Oils
Organic prepared mustard with no additives
Red Palm Oil (may cook/ use ethically
harvested)
Sesame Oil (may cook)
Unheated nut oils (almond, hazelnut, walnut,
etc)
Avoid
Canola Oil
Commercial Salad Dressings
Corn Oil
Cottonseed Oil
“Flavoring”
MSG
Table Salt
Oils made from GMO grains
Peanut Oil
Rapeseed Oil
Safflower Oil
Soybean Oil
“Spices”
Spice Extracts
“Vegetable” Oil
Yeast
Sweeteners
Best
Monkfruit Sugar (Lo Han Guo)
Stevia**
Xylitol
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Healthy Foods Guide
Good
Coconut Sugar
Grade A Maple Syrup
Honey (raw, local, unfiltered in
moderation)
Dextrose
Maltitol & other sugar alcohols
Molasses
Raw Cane Sugar
Avoid
Agave Syrup
Aspartame (Nutra Sweet)
Barley Malt
Brown Rice Syrup
Corn Syrup
Cooked Honey
Dextrose
Fructose
Fruit Juice Sweetener
Organic Brown Sugar
Sucralose (Splenda)
White Sugar
Miscellaneous Drinks, Condiments
Best
Kombucha Tea
Herbal Teas
Organic Green Tea
Yerba Mate
Good
Mineral Water- no salt
Organic Coffee (aflatoxin free)
Swiss Water Process Decaf Coffee
Avoid (anything processed as much
as possible, If it comes in a bag or
box its probably not good for you!)
Organic Meats
The food from an organically fed, free-range animal is known to taste better than
commercially raised varieties, and they have much better nutrition. Grass-fed and
pasture raised meat is rich in Omega 3s, as much as Salmon per ounce! GMO cornfed beef is high in Omega 6s and other toxic chemicals which increase inflammation,
ultimately leading to cancer, heart disease, and diabetes.
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Healthy Foods Guide
Wild Fish
Fish caught in their natural environment will contain more nutrients and omega 3
essential fatty acids than farmed fish, which are available almost everywhere and
often artificially colored. Be very careful of farmed salmon and tilapia. They are fed
leftover animal parts—it is completely disgusting!
Weight Loss
This diet is a great way to start a cleanse. Most people will lose weight as well. The
key to weight loss is to avoid Carbohydrates and eat healthy fat to get your body
into ketosis. Eat veggies lower in carbs and avoid all fruits, nuts, grains and sugars
for maximum weight reduction. Remember fat does not make you fat, carbs do!
Cheese
Permitted cheeses are those which contain virtually no lactose. In order for a cheese
to be free of lactose, the manufacturing process must include separation and
removal of the whey (containing most of the lactose) from the curd as well as
“curing” of the remaining lactose by the addition of a bacterial culture. Better
cheeses are listed in good section under dairy. These have lower lactose content.
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