Food

Vegetables

• artichokes

• asparagus 

• bamboo shoots

• beets (raw)

• carrot greens 

• carrots (raw) 

• celery

• chicory 

• chives

• daikon radish

• fiddlehead ferns

• garlic 

• garlic scapes

• ginger

• hearts of palm

• horseradish

• Jerusalem artichokes (sunchokes) 

• leeks 

• lemongrass

• mushrooms

  • white button should be cooked

• Nopales (cactus)

• okra 

• onions

• parsnips

• puntarelle

• radishes

• rutabaga

• scallions 

• shallots

• squash blossoms

• water chestnuts

More in Fruit and Resistant starches

Cruciferous

• arugula

• bok choy

• broccoli

• Brussels sprouts 

• cabbage (green & red) 

• cauliflower

• collards

• kale

• kimchi 

• kohlrabi

• napa cabbage

• radicchio

• sauerkraut (raw)

• Swiss chard

• Watercress

Leafy greens

• algae 

• basil

• butter lettuce

• cilantro

• dandelion greens

• endive

• escarole

• fennel

• frisee

• mesclun (baby greens) 

• mint

• mizuna

• mustard greens

• parsley

• perilla

• purslane

• red and green leaf lettuce 

• romaine lettuce

• sea vegetables 

• seaweed

• spinach

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Fruit

In moderation, in season open_in_new, &/or low sugar (smaller / more wild varieties) 

• acai

• apples

• apricots

• blackberries

• blueberries

• breadfruit

• cacao

• cherries

• chokeberries

• cranberries

  • Organic no sugar added dried cranberries from Trader Joe's and Patience open_in_new

• custard apples (cherimoya)

• all citrus (grapefruit, oranges, tangerines, limes, lemons, etc.)

• dragon fruit

• durian (an acquired taste)

• elderberries

• figs

• guava

• horned melon

• jackfruit

• kiwis

• kumquats

• longan

• loquats

• lychee

• mangosteen

• nectarines

• papaya

• passion fruit

• peaches

• crispy pears (Anjou, Bosc, Comice)

• plums

• pomegranates

• rambutan

• raspberries

• strawberries

• starfruit

More in Resistant starches

Fatty fruit

• Avocados (1 per day, doesn't need to be organic)

• Olives (all varieties)

Culinary vegetable fruit

Only after peeling and deseeding, pressure cooking, or fermenting

• bell peppers

• chili peppers

• cucumbers

• eggplant

• goji berries

• golden berry

• pumpkins

• squash

• tomatillos

• tomatoes

  • Bionaturae strained tomatoes open_in_new & tomato paste open_in_new

• zucchini

  • The flower blossoms can be eaten with no processing

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Dairy products & replacements

Consider lowest saturated fat content

Fruits & vegetables

• baobab fruit

• cassava (tapioca) 

• celery root (celeriac) 

• glucomannan (konjac root) 

• green bananas

• green mango

• green papaya

• green plantains

• jicama

• parsnips

• persimmon

• rutabaga 

• sweet potatoes or yams 

• taro root

• tiger nuts

• turnips

• yucca

Legumes / beans

Either pressure cook open_in_new or get pressure cooked brands: Eden open_in_new, Jovial open_in_new

• all beans/legumes

• chickpeas

• lentils

Whole grains

Flours made from these are also good

• fonio

• • Yolélé open_in_new

• millet

  • OliveNations organic puffed millet

• sorghum

  • Nature Nate's popped sorghum

• teff

• wild rice

Breads, snacks, & more

Processed resistant starches
In moderation

• Barely Bread’s bread and bagels (only those without raisins)

• Bread SRSLY’s sourdough non-lectin bread, rice-free sourdough rolls

• Cappello’s Noodles and Plain Pizza Crust

• California Country Gal Sandwich Bread, bread mixes

• Edison Grainery Sorghum Crisps open_in_new

• Egg Thins by Crepini

• Julian Bakery Paleo Wraps (made with coconut flour), Paleo Thin Bread Almond Bread, Sandwich Bread, Coconut Bread

• Lovebird Cereal (unsweetened only)

• Flackers: organic flax seed crackers

• Fullove Foods Keto Hemp and Linseed Bread

• Onana Plantain tortillas

• Mikey’s Original and Toasted Onion English Muffins

• Positively Plantain tortillas

• Real Coconut Coconut and Cassava Flour Tortillas & Chips

• Scotty’s Keto Bread and Pizza Dough mix

• Siete brand chips/tortilla (DIP chip varietal is best (has no chia seeds like their others) and tortillas (only those made with cassava and coconut flour or almond flour)) high lead

• Simple Mills Almond Flour Crackers

• Tia Lupita grain-free cactus tortillas

• Terra Cassava, Taro, and Plantain Chips

• The Real Coconut: Coconut and Cassava Flour Tortillas and Chips  

• Thrive Market Organic Coconut Flakes

• Trader Joe’s Jicama Wraps

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Noodles & pasta

• almond flour pasta

  • Capello's open_in_new

• cassava pasta

  • Jovial high lead

• hearts of palm pasta/noodles

  • Natural Heaven

  • Palmini

• Kanten Pasta

• kelp noodles

• konjac noodles / rice

  • Miracle Noodle

• millet pasta

  • Big Green

• shirataki noodles

• Slim Pasta

• sorghum pasta

  • Big Green

  • Edison Grainery

  • Gundry MD

• Sweet Potato Pasta elbow macaroni

• Trader Joe’s Cauliflower Gnocchi

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Flours

• almond (blanched)

  • and any other approved nuts

• arrowroot 

• cassava high lead

• chestnut 

• coconut

• coffee fruit

• fonio

• grape seed

• green banana 

• hazelnut

• insect flour (with the same caution as insects)

• millet 

• sesame

  • and any other approved seeds

• sorghum

• sweet potato 

• tiger nut

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Nuts & seeds

½ cup per day (fond of Blue Mountain Organics' open_in_new sprouted products)

"Butters"and flours made from any of these are also good

• almonds (blanched or Marcona)

• Barùkas (or Baru) nuts

• basil seeds open_in_new

  • They act like chia seeds without inflammation

• black seeds (Nigella sativa)

• Brazil nuts (3 per day: high selenium)

• chestnuts

• coconut (not coconut water)

• coconut milk/cream (unsweetened)

• flaxseeds

• hazelnuts

• pistachios

• hazelnuts

• hemp protein powder

• hemp seeds 

• macadamia nuts

• Milkadamia creamer  (unsweetened)

• pecans

• pili nuts 

• pine nuts

• pistachios

• psyllium seeds/powder

• Sacha Inchi seeds

• sesame seeds & black sesame seeds

• tahini (sesame paste)

• walnuts

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Seafood

4oz per day, wild caught
Beware of mercury open_in_new, PCBs open_in_new, microplastics open_in_new, and PFAS open_in_new levels

• wild Alaskan salmon

• anchovies 

• calamari/squid

• clams

• cod

• crab

• freshwater bass 

• halibut 

• Hawaiian fish, including mahi mahi, ono, and opah 

• lobster

• mussels 

• oysters 

• sardines 

• scallops 

• shrimp (wild only)

• steelhead

• trout

• tuna (canned/tinned)

• Lake Superior whitefish

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Poultry

4 oz per day, pastured, less platic packing
(Consider Lectin-Light Chicken open_in_new)

• beef

• bison

• boar

• elk

• grass-fed jerky (low-sugar versions)

• lamb

• pork (humanely raised, including prosciutto, Iberico ham, Cinco Jotas ham, 5J ham), Canadian bacon, ham

• venison

• wild game

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Insects

Many insects, such as mealworms and crickets, are edible, sustainable protein, and sold dried or as flours.

There is still concern about their heavy metal levels and feed quality, so I'll eat them sparingly. 𓆧

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Plant based protein & "meats"

• duckweed powder

• flaxseed protein powder

• Gundry MD ProPlant protein shakes

• hemp protein powder

• hemp tofu

• Hilary’s Root Veggie Burger

• JUST plant-based egg

• Perfect Day vegan whey and casein

• Protein Isolates of and/or Hydrolyzed Pea, Soy, or other similar bean powders (Not the same as regular Pea Protein, Soy Protein; lentil protein, chickpea protein)

• textured vegetable protein (TVP)

• tofu (fully fermented)

• Quorn products: only Meatless Pieces, Meatless Grounds, Meatless Steak-Style Strips, Meatless Fillets, Meatless Roast

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Oils

• algae oil (Thrive culinary brand)

• avocado oil

  • Bella Vado

  • Erewhon

  • Olivado

• black seed oil

• canola oil (non-GMO, organic)

• coconut oil (in moderation)

• cod liver oil

• flaxseed oil (high lignan)

• macadamia oil (omega-7)

• MCT oil

• olive oil (extra-virgin, first cold-pressed, high polyphenol)

  • Atlas

  • Bragg

  • Erewhon

  • Olio

• perilla oil (contains lots of ALA and rosmarinic acid, both uncouplers)

• pistachio oil

• red palm oil (in moderation)

• rice bran oil

• sesame oil (regular & toasted)

• walnut oil

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Herbs, seasonings, & condiments

• all herbs and spices (except chili pepper flakes)

  • Frontier Co-op & Simply Organic tend to best mitigate heavy metals open_in_new

• nutritional yeast

• sea salt

  • Vera Salt open_in_new is third-party tested open_in_new for microplastic and heavy metals.

  • If it's not iodized, consider iodine supplement.

• miso 

• mustard

• MCT mayonnaise

• avocado mayonnaise

• coconut aminos

• fish sauce

• R’s KOSO, other KOSOs (look for low sugar version)

• pure vanilla extract

• tahini/sesame paste

• vinegars (apple cider vinegars, Bliss vinegars, Sideyard Shrubs vinegars, others) 

• wasabi

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Sweeteners

• allulose (non-GMO)

• Honey: local and/or manuka (very limited)

• inulin

  • Just Like Sugar

• monk fruit / luo han guo

  • Nutresse

• stevia

  • SweetLeaf also contains inulin

• yacón

  • Super Yacon Syrup at Walmart

  • Sunfood Sweet Yacon Syrup on Amazon

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Beverages

• Champagne (6 oz per day)

• coffee

• dark spirits (1 oz per day)

• hydrogen water

• low sugar Kombuchas (KeVita brand low-sugar kombucha: coconut, coconut Mojito, for example)

• San
  or Panna water

• red wine (6 oz per day) 

• tea (all types)

• reverse osmosis & re mineralized water

  • Primo open_in_new

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Chocolate

• dark chocolate, unsweetened, 72% or greater (1 oz per day, watch out for heavy metals open_in_new)

  • FINE&RAW claims to contain no heavy metals.

    • Mesquite Chocolate Bar open_in_new

    • 83% Dark Chocolate Bar open_in_new

  • Chocovivo

• non-alkalized cocoa powder

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Energy bars

Limit: 1 per day

• Fasting Bar open_in_new

• MariGold Bars open_in_new: ChocoNut, Pure Joy, Espresso, Ginger Coconut

• Perfect Keto Bars open_in_new: Almond Butter Brownie, Salted Caramel, Lemon Poppyseed, Chocolate Chip Cookie Dough

• Primal Kitchen Bars: Almond Spice and Coconut Lime

• Rowdy Bars: Keto Chocolaty Cookie Dough open_in_new

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Confections

Very sparingly

• Simple Mills crunchy almond flour cookies

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Supplements

• Solgar

  • Vitamin D3: vegetable capsules open_in_new as most people are deficient.

  • Vitamin K2: vegetable capsules open_in_new help with the absorbtion of D3.

  • Kelp tablets open_in_new provide the iodine I'm missing by not eating iodized salt.

• Melatonin: Herbatonin open_in_new sleep aid for temporary or extended use, as needed.

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Recipes

• Banana almond cake

• Hard boiled/baked eggs

• Ginger (not) tea

• Pancakes (follow the Almond flour pancakes option)

• Cook salmon (use wild caught salmon)

• Make the best hot chocolate (use one of the suggested milks, kefirs, or yogurts and 72% or greater chocolate)

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