How I Healed My Gut and Ended Bloating with This One Diet Change

How I Healed My Gut and Ended Bloating with This One Diet Change

It Wasn’t Gluten. It Wasn’t Dairy. It Was Hiding in My Salad Dressing.

For years, my stomach was a war zone. I’d bloat up like a balloon after every meal, no matter how “healthy” I ate. I blamed gluten, dairy, and a dozen other foods, spending a fortune on tests and supplements that did nothing. The life-changing secret wasn’t some exotic superfood. It was simply removing industrial seed oils—like canola, sunflower, and soybean oil. I was shocked to find these inflammatory oils hidden in everything, from my favorite salad dressings and mayonnaise to “healthy” packaged snacks. Within two weeks of eliminating them, the constant, painful bloating vanished. My gut was finally calm.

The #1 Inflammatory Food You’re Probably Eating Every Day

The Sweet Poison Hiding in Plain Sight.

I thought I was doing everything right. I ate whole grains, lean proteins, and plenty of vegetables. Yet, I was plagued by joint pain, brain fog, and fatigue. I felt like I was 80 years old. The culprit wasn’t a complex chemical or a rare allergen; it was sugar. And not just the obvious kind in candy and soda. It was the hidden sugar in my morning yogurt, the sauce on my chicken, my “healthy” granola bar, and even my bread. When I finally cut out added sugar in all its sneaky forms, it was like a fog had lifted. My pain subsided, and my energy returned.

The “Beginner’s Guide” to the Low FODMAP Diet (That’s Not Overwhelming)

Don’t Try to Learn Everything. Just Learn Your “Yes” List.

When my doctor suggested the Low FODMAP diet for my IBS, I looked at the giant list of “no” foods and nearly had a panic attack. It felt like I could eat nothing. The breakthrough came when I completely ignored the “no” list. Instead, I printed out a simple list of “yes” foods—the things I could have. I focused only on building meals from that safe list: chicken, rice, carrots, spinach, blueberries, etc. This simple mindset shift turned an overwhelming, restrictive diet into a simple, manageable plan. I wasn’t focused on what I was losing; I was focused on what I could enjoy.

What I Eat in a Day for Gut Health and to Fight Inflammation

It’s Not About Restriction, It’s About Addition.

I used to think an anti-inflammatory diet would be bland and boring. The reality is my food has never been more vibrant and flavorful. A typical day starts not with toast, but with a smoothie packed with spinach, wild blueberries, and healthy fats from avocado. Lunch is a huge “power bowl” with grilled salmon, quinoa, and a rainbow of roasted vegetables like broccoli and bell peppers. For a snack, I’ll have a handful of walnuts. Dinner might be a comforting chicken and vegetable soup seasoned heavily with turmeric and ginger. It’s a feast of colorful, nutrient-dense foods that actively fight inflammation.

The Surprising Link Between Your Gut and Your Anxiety

I Thought I Had an Anxiety Disorder. It Turned Out I Had a Gut Disorder.

For years, I battled a constant, humming anxiety that no amount of therapy or meditation could fully touch. It felt like my brain was broken. On a whim, after a particularly bad bout of digestive issues, I decided to try a strict gut-healing protocol, eliminating inflammatory foods and adding in bone broth and fermented foods. After a month, something remarkable happened. The constant feeling of dread and panic began to subside. My mind felt clearer and calmer than it had in years. I learned that my anxiety wasn’t just “in my head”; it was deeply connected to the inflammation in my gut.

My 7-Day Anti-Inflammatory Meal Plan for Beginners

Your First Week to a Calmer Body.

Starting an anti-inflammatory diet can feel daunting. My simple 7-day plan is designed to be easy, delicious, and effective. We don’t count calories; we count colors. Each day focuses on lean proteins like salmon and chicken, healthy fats like avocado and olive oil, and a huge variety of colorful vegetables. Breakfast might be scrambled eggs with spinach. Lunch is a large salad with grilled chicken. Dinner is a simple sheet-pan meal with roasted salmon and broccoli. By the end of the week, the goal isn’t perfection; it’s to feel the noticeable difference—less bloating, more energy, and a calmer system.

The Autoimmune Protocol (AIP) Diet: A Survival Guide for the First 30 Days

Focus on What You Can Eat, Not What You Can’t.

The first time I saw the list of foods to eliminate on the AIP diet, my heart sank. No grains, no dairy, no eggs, no nuts, no nightshades…it felt impossible. My survival strategy for that first month was radical simplification. I built every meal around the “AIP Plate” method: a palm-sized portion of protein (like chicken or fish), two to three handfuls of non-starchy vegetables, and a thumb-sized portion of healthy fat. I didn’t try to make fancy replacement recipes; I just ate simple, clean, whole foods. This took the pressure off and made the impossible feel achievable.

This “Gut-Healing” Broth Costs Pennies to Make

I Turned Kitchen “Trash” Into Liquid Gold.

I was shocked at the price of high-quality bone broth in stores. I wanted the gut-healing benefits of collagen and gelatin without breaking the bank. The solution was in my garbage can. I started keeping a large bag in my freezer where I’d toss all my vegetable scraps—onion peels, carrot ends, celery butts—and the leftover carcass from a rotisserie chicken. Once a month, I dump the bag in a pot, cover it with water, add a splash of apple cider vinegar, and simmer it all day. The result is a rich, gelatinous, nutrient-dense broth that’s practically free.

The “Food Reintroduction” Phase of AIP: How to Do It Right

Be a Scientist, Not a Speed-Dater.

After weeks on a strict elimination diet, the reintroduction phase felt exciting but terrifying. I wanted to eat all the things I missed at once. This, I learned, is the biggest mistake you can make. The key is to be methodical and scientific. I would choose one single food—like an egg yolk—and eat a small amount. Then, I’d wait three full days, carefully journaling any symptoms, no matter how small. No reaction? I’d try a slightly larger amount. It’s a slow, patient process, but it’s the only way to get clear, undeniable answers about which foods are truly your friends and which are your foes.

“Leaky Gut”: A Doctor Explains What It Is and How to Fix It

Think of It as a Worn-Out Coffee Filter.

Imagine your gut lining is like a fine coffee filter, designed to let only the good stuff (nutrients) pass through while keeping the bad stuff (undigested food, toxins) out. In a “leaky gut,” or what we call increased intestinal permeability, that filter gets damaged and the holes become too big. Now, the bad stuff can “leak” into your bloodstream, triggering inflammation, food sensitivities, and autoimmune responses. The fix isn’t a magic pill. It’s a four-step process: Remove the inflammatory triggers, Replace with digestive enzymes, Reinoculate with good bacteria, and Repair the lining with gut-healing foods like bone broth.

The Ultimate Anti-Inflammatory Spice Rack: My Top 5

The Flavor Bombs That Fight Fires in Your Body.

I used to think my spice rack was just for making food taste good. Now I know it’s one of the most powerful anti-inflammatory toolkits in my entire kitchen. My non-negotiable top five are: Turmeric, the golden king of anti-inflammatories, which I add to everything. Ginger, its spicy cousin, perfect for soothing an upset stomach. Cinnamon, which helps stabilize blood sugar. Garlic, a potent immune-supporter. And Cayenne, which contains capsaicin to help reduce pain signals. Using these spices generously doesn’t just make my food delicious; it turns every meal into a healing opportunity.

How to Make AIP-Friendly “Nomato” Sauce (Tomato-Free Marinara)

The Nightshade-Free Sauce That Fooled My Italian Grandmother.

Giving up tomatoes on the AIP diet felt like a culinary death sentence. No more pasta sauce, no more chili. Then I discovered “Nomato” sauce, and it changed everything. The secret to mimicking that rich, acidic, slightly sweet flavor of tomatoes is a bizarre but brilliant combination of carrots, beets, and butternut squash, cooked down with onions, garlic, and tangy apple cider vinegar. The beets provide the deep red color, the carrots the sweetness, and the squash the body. It’s so rich and flavorful that you’d swear it was real marinara. It’s the ultimate AIP kitchen hack.

The Low FODMAP Diet for IBS: A Complete Food List

Your Cheat Sheet to a Calm Stomach.

When I was first diagnosed with IBS, navigating the grocery store felt like walking through a minefield. The Low FODMAP diet seemed impossibly complex. To save my sanity, I created a simple “Green Light, Red Light” food list that I kept on my phone. Green light foods were my safe staples: chicken, salmon, rice, carrots, spinach, blueberries, and potatoes. Red light foods were the high FODMAP triggers to avoid: wheat, onions, garlic, apples, and beans. Having this clear, simple guide took all the guesswork and anxiety out of grocery shopping and gave me a clear path to feeling better.

Stop Eating These 3 “Healthy” Foods That Are Destroying Your Gut

The Wolves in Sheep’s Clothing in Your Pantry.

I was eating all the “healthy” foods, yet I was still bloated and inflamed. I felt betrayed by my own diet. The culprits, I discovered, were three things I never suspected. First, my daily Greek yogurt, as the dairy was a major inflammatory trigger for me. Second, my “healthy” whole-wheat bread, which contained gluten and other compounds that irritated my gut lining. And third, my favorite snack of raw almonds, which I learned are very difficult to digest for a compromised gut. Removing these three “healthy” saboteurs made a more significant impact than any other change I had made.

The Best Fermented Foods for Gut Health (and How to Make Them)

The Probiotic Powerhouses That Live in Your Fridge.

I used to spend a fortune on expensive probiotic capsules. Then I realized I could get a much wider and more potent variety of beneficial bacteria from simple, homemade fermented foods. My top three are sauerkraut, which is ridiculously easy to make with just cabbage and salt. Coconut yogurt, a creamy, dairy-free way to get a daily dose of probiotics. And water kefir, a bubbly, slightly sweet, soda-like drink that’s teeming with beneficial microbes. These foods have become the cornerstone of my gut-healing protocol, providing a constant influx of the good guys to keep my microbiome happy.

How to Bake Without Grains or Sugar on the AIP Diet

The Avocado Brownie That Tastes Better Than the Real Thing.

The thought of baking without flour, sugar, eggs, or butter seemed completely absurd. I thought my dessert days were over on the AIP diet. I was so wrong. The world of AIP baking is a creative adventure that relies on a new trinity of ingredients: coconut flour or cassava flour for the base, natural sweeteners like maple syrup or mashed bananas, and healthy fats like coconut oil or even avocado. The first time I made a fudgy, rich brownie using avocado instead of butter, I was hooked. It was more delicious and satisfying than any “real” brownie I’d ever had.

The Link Between Inflammation and Stubborn Weight Gain

Your Body Won’t Let Go of Fat if It’s on Fire.

For years, I battled stubborn weight gain, especially around my middle. I tried every diet, from low-fat to low-carb, and nothing worked. I was eating less and exercising more, but the scale wouldn’t budge. The missing piece of the puzzle was inflammation. I learned that when your body is chronically inflamed, it’s in a constant state of stress. This raises cortisol levels, which tells your body to store fat, particularly belly fat. It wasn’t until I shifted my focus from cutting calories to cutting inflammation that the weight finally started to come off effortlessly.

My Go-To Anti-Inflammatory Smoothie Recipe

The Green Monster That Tastes Like a Tropical Treat.

I wanted to start my day with a blast of anti-inflammatory nutrients, but I couldn’t stomach the taste of “green” smoothies. I finally perfected a recipe that is packed with goodness but tastes like a delicious treat. The secret is to balance the greens with sweet and creamy ingredients. I blend a huge handful of spinach with half a frozen banana, a cup of frozen pineapple, a big spoonful of almond butter for healthy fat, and a splash of coconut milk. The pineapple and banana completely mask the taste of the spinach, creating a vibrant green, delicious smoothie that fights inflammation.

How to Eat Out on a Low FODMAP or AIP Diet

Become a Master of “Simple Swaps.”

Eating out on a restrictive diet used to fill me with anxiety. I felt like a difficult, high-maintenance customer. The secret to stress-free dining, I learned, is to keep it simple and become a master of the menu. I always look for the simplest protein on the menu—like grilled fish or a plain steak. Then, I politely ask to swap out the starchy side dish for double the steamed vegetables, and I always ask for it to be cooked with just olive oil, salt, and pepper. 99% of restaurants are happy to accommodate this simple request, allowing me to enjoy a meal out without the stress or the symptoms.

The Best and Worst Fats for an Anti-Inflammatory Diet

Not All Fats Are Created Equal.

For years, I was taught to fear fat. Then I learned that the type of fat you eat is one of the most important factors in controlling inflammation. The worst offenders are the highly processed industrial seed oils (like canola, soy, and corn oil) and artificial trans fats found in margarine and processed foods. The heroes of an anti-inflammatory diet are healthy, natural fats. I now fill my diet with monounsaturated fats from olive oil and avocados, and I prioritize Omega-3 fatty acids from sources like wild-caught salmon, walnuts, and flax seeds. Eating more of the right fat was a game-changer.

The “Gut-Brain Axis”: How Your Food Affects Your Mood

Your Stomach Has a Mind of Its Own.

I always thought my mood was just my mood, a product of my thoughts and my day. I never considered that my lunch could be the cause of my afternoon irritability or brain fog. The gut-brain axis is the constant, two-way communication highway between your digestive system and your brain. When my gut was inflamed from eating foods that I was sensitive to, it was sending stress signals directly to my brain. When I started eating a clean, anti-inflammatory diet, the change in my mental clarity and emotional stability was the most profound and unexpected benefit of all.

AIP-Friendly Snacks That You Can Actually Buy at the Store

Your “Emergency Food” Cheat Sheet.

Being on the strict AIP diet can make you feel like you can’t eat anything that doesn’t come from your own kitchen. But for those emergency situations when you’re traveling or just unprepared, there are a few safe, store-bought snacks to look for. My go-tos are plain pork rinds (just pork and salt!), certain brands of Epic bars (like the beef apple bacon bar), plantain chips cooked in coconut oil, and canned wild-caught salmon or sardines. Reading labels is absolutely critical, but knowing these few safe options exist can be a total lifesaver.

How to Manage Sugar Cravings on an Anti-Inflammatory Diet

Retrain Your Taste Buds, Don’t Just Resist.

When I first cut out sugar, the cravings were intense and relentless. I thought I had to fight them with pure, white-knuckled willpower. This was a failing strategy. The real solution was to retrain my palate. I started incorporating naturally sweet, whole foods into my diet. A handful of berries, a baked sweet potato with cinnamon, or a cup of licorice root tea would satisfy my desire for sweetness without the inflammatory spike. Over time, my taste buds adjusted, and the processed, sugary foods I used to crave started to taste sickeningly sweet. I didn’t have to resist anymore; I genuinely preferred the natural alternative.

The Importance of Omega-3s for Fighting Inflammation

The Firefighters of Your Cellular World.

I used to think all fats were basically the same. Then I learned about the critical battle between Omega-6 and Omega-3 fatty acids in the body. Most modern diets are flooded with pro-inflammatory Omega-6s from processed foods and vegetable oils. Omega-3s, on the other hand, are powerfully anti-inflammatory. I think of them as the firefighters that my body needs to put out the constant fires of inflammation. I made a conscious effort to decrease my Omega-6 intake and dramatically increase my Omega-3s by eating more fatty fish like salmon, and adding walnuts and flax seeds to my daily routine.

A Simple Guide to Prebiotics and Probiotics

You Need to Feed the Good Guys You’re Planting.

I was taking a high-quality probiotic for months but wasn’t noticing a huge difference. The problem was, I was planting the seeds (probiotics) but not giving them any fertilizer (prebiotics). Probiotics are the beneficial bacteria themselves. Prebiotics are the specific types of fiber that those good bacteria love to eat. You can find them in foods like garlic, onions, asparagus, and green bananas. Once I started consciously adding more prebiotic foods to my diet, my expensive probiotics finally had the fuel they needed to thrive and colonize my gut, and I started to feel a real difference.

How I Use Turmeric and Ginger to Reduce Daily Pain

The Natural Pain Relief Duo in My Tea Cup.

I was dealing with chronic joint pain and inflammation, and I was tired of constantly reaching for over-the-counter pain relievers. I decided to try a more natural approach. Every single morning, I started my day with a warm “tea” made from a teaspoon of ground turmeric, a few slices of fresh ginger, a squeeze of lemon, and a crack of black pepper (which helps to increase the absorption of turmeric). I was skeptical at first, but after a few weeks of this simple daily ritual, I noticed a significant reduction in my morning stiffness and overall pain levels.

The Ultimate Guide to Low FODMAP Fruits and Vegetables

Know Your Safe Servings.

The Low FODMAP diet can be confusing because some fruits and vegetables are okay in small amounts but become high FODMAP in larger portions. To simplify, I stopped thinking in terms of “good” and “bad” foods and started thinking in terms of “safe servings.” My go-to safe fruits are unripe bananas, blueberries, and strawberries. For vegetables, I can eat carrots, spinach, and bell peppers freely. For trickier ones like broccoli, I know I can have the florets but not the stalks. Having this clear mental map of not just what to eat, but how much, made the diet so much less stressful.

AIP Meal Prep for a Full Week in Under 2 Hours

Cook Components, Not Complicated Meals.

The thought of meal prepping for the restrictive AIP diet used to overwhelm me. The secret that made it possible was to stop trying to cook seven different, complicated recipes. Instead, I use a “component prep” method. In under two hours on a Sunday, I’ll bake a huge sheet pan of chicken thighs, roast a massive tray of AIP-friendly vegetables like broccoli and cauliflower, cook a big batch of shredded carrots and cabbage for salads, and make a jar of vinaigrette. During the week, I just mix and match these ready-to-go components to create quick, easy, and compliant meals.

The Best Teas for Soothing an Upset Stomach

My Liquid First-Aid Kit.

When my gut is feeling unsettled, bloated, or crampy, I turn to my herbal tea cabinet instead of a pill bottle. My top three gut-soothing teas are my liquid first-aid kit. First is peppermint tea, which is amazing for relieving gas and bloating. Second is ginger tea, a powerful anti-inflammatory that helps to quell nausea and indigestion. And third is chamomile tea, which is wonderful for calming an anxious stomach and reducing stress-related gut symptoms. Having these three simple, natural remedies on hand has been a lifesaver on countless occasions.

How to Make Coconut Yogurt for a Happy Gut

Two Ingredients to Creamy, Probiotic Perfection.

Dairy-free, store-bought yogurts were often full of weird gums, sweeteners, and not many probiotics. I was shocked to learn how ridiculously easy it is to make my own gut-friendly coconut yogurt at home. All you need are two ingredients: a can of full-fat coconut milk and the powder from a couple of high-quality probiotic capsules. I simply whisk them together in a clean glass jar, cover it with cheesecloth, and let it sit on my counter for 24-48 hours. The probiotics eat the sugars in the coconut milk, turning it into a thick, tangy, and incredibly delicious yogurt teeming with beneficial bacteria.

The “SIBO” Diet Explained by a Gastroenterologist

Starve the Bad Guys, Feed Yourself.

Small Intestinal Bacterial Overgrowth, or SIBO, is a condition where bacteria that should be in your large intestine have overgrown in your small intestine, causing gas, bloating, and pain. The goal of a SIBO diet, like a Low FODMAP diet, is essentially to starve these overgrown bacteria of their favorite food source: fermentable carbohydrates. By temporarily removing these foods, we can reduce the bacterial population, which alleviates the symptoms. It’s a crucial first step that, when combined with other treatments, allows the gut to heal and restore its proper bacterial balance.

My Favorite Anti-Inflammatory Soup Recipes

A Warm Hug in a Bowl.

When my body feels inflamed and run down, I crave a warm, nourishing bowl of soup. My two go-to recipes are a “Golden Glow” soup and a simple chicken and vegetable soup. The Golden Glow soup is a blended puree of carrots, sweet potatoes, and cauliflower, loaded with anti-inflammatory turmeric, ginger, and coconut milk. My chicken soup is a classic, but I pack it with way more vegetables than normal and I always use a rich, homemade bone broth as the base to get all the gut-healing benefits of the collagen and gelatin. They are both like a warm hug for my immune system.

How to Replace Coffee on an AIP Diet

Finding a New Morning Ritual.

Giving up my morning coffee was one of the hardest parts of the AIP diet. I missed the taste, the warmth, and the ritual of it. I found a few delicious and energizing alternatives that made the transition possible. My favorite is a “Dandelion Latte,” made from roasted dandelion root tea, which has a surprisingly rich, coffee-like flavor, frothed with some warm coconut milk and a dash of cinnamon. On other days, a simple cup of high-quality green tea or even just hot water with lemon and ginger provided a gentle energy boost and a new, calming morning ritual.

The Best Low FODMAP Sweeteners for Baking and Drinks

Satisfy Your Sweet Tooth Without the Stomach Ache.

Being on a Low FODMAP diet doesn’t mean you have to give up all things sweet. You just have to be smart about your sweeteners. Honey and agave nectar are high in fructose and should be avoided. My go-to safe sweeteners are pure maple syrup and regular table sugar (sucrose). While it might seem strange to recommend sugar, it’s actually low in FODMAPs and is generally well-tolerated in small amounts. For a completely zero-calorie option, pure stevia is also a great choice. Knowing these simple swaps allowed me to still enjoy a sweet treat without paying for it later.

How to Heal Eczema and Psoriasis from the Inside Out

Your Skin is a Mirror of Your Gut.

For years, I battled angry, itchy, and embarrassing patches of eczema on my skin. I tried every cream, steroid, and lotion my dermatologist prescribed, but they only provided temporary relief. The real healing didn’t begin until I stopped treating my skin and started treating my gut. I learned that many skin conditions are an external manifestation of internal inflammation, often stemming from a leaky gut. By following a strict anti-inflammatory diet like AIP, I was able to calm the inflammation at its source. As my gut healed, my skin cleared up more effectively than it ever had with topical treatments.

The Anti-Inflammatory Guide to Healthy Swaps for Your Favorite Foods

Upgrade, Don’t Deprive.

The key to sticking with an anti-inflammatory lifestyle long-term isn’t about depriving yourself of all your favorite foods; it’s about making smart, strategic upgrades. Instead of regular pasta, I use zucchini noodles or chickpea pasta. Instead of using vegetable oil for cooking, I use avocado oil or ghee. Instead of buying salad dressing, I make my own with olive oil and lemon juice. And instead of a sugary dessert, I have a handful of berries with coconut cream. These simple swaps provide the same satisfaction but with a huge anti-inflammatory benefit.

What is Histamine Intolerance? A Simple Explanation.

Your “Histamine Bucket” is Overflowing.

Imagine everyone has a “histamine bucket” in their body. You fill it up with high-histamine foods (like aged cheese, wine, and fermented foods), and your body uses an enzyme to constantly empty the bucket. In histamine intolerance, either your bucket is too small or your enzyme isn’t working fast enough. When the bucket overflows, you get allergy-like symptoms: headaches, hives, a runny nose, and anxiety. The solution is to temporarily go on a low-histamine diet to let your bucket empty, and then slowly reintroduce foods to find your personal tolerance level.

The Best Exercises to Support Gut Health

It’s Not Just About What You Eat, But How You Move.

I was focused entirely on diet to heal my gut and was completely ignoring the powerful role of exercise. I learned that gentle, consistent movement is incredibly beneficial for gut health. My favorite gut-friendly exercises are walking, which helps to stimulate digestion and reduce stress; yoga, which involves twisting poses that can help to massage the digestive organs and improve motility; and deep diaphragmatic breathing, which activates the vagus nerve and switches the body into a “rest and digest” state. It’s a powerful, free tool that supports all the dietary changes I was making.

How to Make AIP-Compliant “Bread”

The Cassava Flour Flatbread That Saved My Sanity.

The craving for something bread-like to mop up a sauce or hold a bit of meat was intense on the AIP diet. I discovered a ridiculously simple recipe for a flexible, delicious flatbread that became a staple. It’s just a mixture of cassava flour, a little bit of coconut flour, olive oil, and water, mixed into a dough and pan-fried like a pancake. It’s pliable, soft, and has a wonderful, neutral flavor that works for everything. Having this simple, compliant “bread” in my arsenal made the diet feel so much less restrictive and so much more sustainable.

The Link Between Chronic Stress and Poor Gut Health

Your Brain is Talking to Your Gut, and It’s Not Saying Nice Things.

I was eating a perfect diet, but my gut symptoms would still flare up during stressful weeks at work. It was infuriating. I learned that my chronic stress was a major trigger for my gut issues. When you’re stressed, your body diverts energy away from digestion and ramps up the production of cortisol, an inflammatory hormone. This can directly damage your gut lining and disrupt your microbiome. Healing my gut wasn’t just about food; it was about actively managing my stress through things like meditation, gentle exercise, and setting better boundaries.

The Best Low FODMAP Milk Alternatives

Read the Label, Not Just the Front of the Carton.

Navigating the dairy-free milk aisle on a Low FODMAP diet can be a minefield. Many plant-based milks have hidden high FODMAP ingredients. Almond milk is generally safe, but you have to make sure it doesn’t contain added gums or sweeteners. Rice milk and macadamia nut milk are also great options. The ones to be careful with are soy milk (only safe if made from soy protein, not whole soybeans), and oat milk, which can be high in FODMAPs in larger servings. My rule is to always choose the unsweetened version with the shortest, simplest ingredient list.

My Journey with the AIP Diet for Hashimoto’s Disease

Putting My Autoimmune Condition into Remission with Food.

When I was diagnosed with Hashimoto’s, an autoimmune disease that attacks the thyroid, I was told I would have to be on medication for the rest of my life. I felt powerless. Then I read about the Autoimmune Protocol (AIP) diet and decided to give it a try. It was the hardest thing I’ve ever done, but the results were life-altering. Within a few months, my antibody levels had dropped dramatically, my energy returned, my brain fog lifted, and my doctor was able to reduce my medication. I learned firsthand that food is not just fuel; it is powerful information that can either drive disease or promote healing.

How to Build a Perfect Anti-Inflammatory Salad

It’s a Formula, Not Just a Pile of Leaves.

A truly anti-inflammatory salad is so much more than just some lettuce and tomatoes. I think of it as a simple formula. First, you need a base of dark, leafy greens like spinach or kale. Second, you need to “eat the rainbow” by adding at least three different colored vegetables, like bell peppers, carrots, and cucumbers. Third, you need a clean protein source like grilled chicken or salmon. Fourth, you need a healthy fat, like avocado or a handful of walnuts. And finally, you need a simple, homemade dressing made from olive oil and lemon juice. This formula ensures you get a powerful dose of anti-inflammatory compounds in every single bite.

The Role of Fiber in a Healthy Gut Microbiome

The Unsung Hero of Gut Health.

For a long time, I was so focused on probiotics that I completely ignored their most important food source: fiber. The trillions of good bacteria in your gut need fiber to survive and thrive. When they ferment fiber, they produce amazing compounds called short-chain fatty acids, like butyrate, which is the primary fuel source for the cells of your colon and is incredibly anti-inflammatory. A high-fiber diet, rich in a wide variety of different plant foods, is one of the most powerful things you can do to support a diverse and resilient gut microbiome.

How to Make AIP-Friendly “Cheese”

The Nutritional Yeast Trick for a Cheesy Fix.

The craving for cheese on the AIP diet is real. I missed that savory, salty, umami flavor. The secret to recreating it is a magical ingredient called nutritional yeast. These little yellow flakes are a deactivated yeast that have a surprisingly cheesy and nutty flavor. I use them to make a delicious “cheese” sauce by blending them with steamed cauliflower, coconut milk, and a little salt. It’s creamy, savory, and perfect for drizzling over vegetables or zucchini noodles. It’s the perfect hack to satisfy that cheesy craving without any of the dairy.

The Low FODMAP Diet for Athletes

Fueling Performance Without the Gut Distress.

As an athlete with IBS, I was in a tough spot. I needed to consume enough carbohydrates for energy, but many typical “athlete foods” like pasta, bread, and certain fruits were high in FODMAPs and would trigger my symptoms. The key was to find safe, low FODMAP sources of fuel. I started relying on rice, potatoes, and unripe bananas for my pre-workout carbs. During long sessions, I found that maple syrup was a great, easily digestible source of quick energy. It took some planning, but I was able to properly fuel my performance without sacrificing my gut health.

My Top 5 Anti-Inflammatory Herbs and How to Use Them

The Everyday Greens That Pack a Powerful Punch.

Beyond the well-known spices like turmeric and ginger, I discovered that many common fresh herbs are potent anti-inflammatory agents. My top five are now staples in my kitchen. Rosemary, which I love to use on roasted chicken and vegetables. Oregano, a powerful antioxidant that I add to sauces and dressings. Parsley, which I use in huge bunches in salads and smoothies. Cilantro, great for detoxification. And mint, which is incredibly soothing for digestion. Using these fresh herbs generously is an easy and delicious way to add a constant stream of anti-inflammatory compounds to my diet.

The Best Way to Reintroduce Foods After an Elimination Diet

Low and Slow is the Only Way to Go.

Reintroducing foods after a strict elimination diet is a delicate process that requires patience. The biggest mistake I see people make is going too fast. The best way is to follow the “low and slow” method. Start with a very small, “test” portion of the new food—say, a teaspoon of almond butter. Then, you must wait three full days to see if any symptoms arise. If you feel fine, you can try a slightly larger portion, like a tablespoon. This methodical, patient approach is the only way to get clear and accurate information about what your body can truly tolerate.

How to Travel Safely with Severe Food Sensitivities

Pack a “Food Suitcase.”

Traveling with severe food sensitivities used to be a nightmare of anxiety and hunger. My solution is to pack a dedicated “food suitcase.” It’s a small carry-on bag that contains all my safe, non-perishable essentials. This includes things like canned fish, jerky, AIP-friendly protein bars, plantain chips, and single-serving packets of coconut oil and olive oil. I also pack a small container of my own salt and seasonings. Having this emergency food supply means I’m never at the mercy of airport food or questionable restaurant meals, and I can travel with confidence and peace of mind.

The “Gut Health” Plate Method: A Visual Guide

A Simple Blueprint for Every Meal.

To simplify my gut-healing journey, I stopped counting calories and started using the “Gut Health Plate Method.” It’s a simple visual guide for building every meal. I imagine my plate divided into three sections. Half of my plate is filled with a wide variety of colorful, non-starchy vegetables. This provides fiber and phytonutrients. One-quarter of my plate is a clean, high-quality protein source. This is for repair and satiety. And the final quarter is a healthy fat source, like avocado or a drizzle of olive oil, which is crucial for nutrient absorption and fighting inflammation.

How to Make Your Own Digestive Bitters

The Old-World Secret for a Happy Stomach.

Before a meal, I used to pop an antacid. Now, I use digestive bitters. This old-world remedy is a tincture made from bitter herbs that works by stimulating your body’s own production of digestive juices and enzymes. Making them at home is surprisingly easy. I simply fill a jar with bitter herbs like dandelion root, burdock root, and gentian, cover them with a high-proof alcohol like vodka, and let it sit for a few weeks. A few drops on my tongue before a meal is enough to prime my digestive system, reduce bloating, and improve nutrient absorption.

The Best Anti-Inflammatory Meal Plan for Joint Pain

Lubricate Your Joints from the Inside Out.

When my joint pain was at its worst, I felt stiff and creaky all the time. An anti-inflammatory diet focused on joint health became my primary strategy. The plan was built around three key principles. First, maximizing Omega-3 fatty acids from sources like fatty fish, walnuts, and flax to directly fight inflammation. Second, incorporating lots of collagen-rich foods like bone broth to support cartilage health. And third, loading up on sulfur-rich vegetables like broccoli, cauliflower, and onions, which are essential for repairing and rebuilding joint tissue. The relief was more profound than any medication I had tried.

The Surprising Connection Between Oral Health and Gut Health

Your Mouth is the Gateway to Your Gut.

I was dealing with persistent gut issues, but I never thought to look in my own mouth for clues. I learned that your oral microbiome is the very first step in your digestive system. If you have inflammation in your gums (gingivitis) or an imbalance of bacteria in your mouth, you are swallowing those inflammatory signals and problematic bacteria with every single bite of food. Taking care of my oral health—through regular brushing, flossing, and even oil pulling—became an unexpected but crucial part of my overall gut-healing protocol.

How to Read Labels for Hidden FODMAPs and Inflammatory Ingredients

Become a Food Detective.

Navigating the grocery store on a restrictive diet requires you to become a skilled detective. I learned to ignore the flashy health claims on the front of the package and go straight to the ingredient list. I’m always on the lookout for hidden FODMAPs like “natural flavors,” which can contain onion or garlic powder, and inulin or chicory root, which are often added for fiber. I also scan for inflammatory ingredients like soybean oil, canola oil, and any form of added sugar. It takes a few extra minutes, but being a vigilant label reader is the single most important skill for avoiding accidental exposures.

My Favorite AIP-Friendly Desserts

The Treats That Heal.

Being on the AIP diet doesn’t mean you have to give up dessert. You just have to get creative. My go-to treats are simple, elegant, and made from whole foods. My absolute favorite is a simple baked apple, cored and filled with a little coconut oil, cinnamon, and a splash of maple syrup. Another favorite is a creamy “mousse” made from blending avocado with carob powder and a little coconut cream. These desserts are not only compliant and delicious, but they are also packed with nutrients and healthy fats, making them a treat that I can feel good about eating.

The Best Low FODMAP Protein Powders

Choose Your Scoop Wisely.

Finding a protein powder that wouldn’t trigger my IBS was a huge challenge. Many are filled with high FODMAP sweeteners, gums, or are made from whey concentrate, which contains lactose. I learned that the safest options are whey protein isolate, which has almost all the lactose removed, or a simple, unflavored pea or rice protein isolate. The key is to always look for a powder with a very short ingredient list and no added fibers like inulin, or high FODMAP sweeteners like xylitol or sorbitol. A clean, simple protein isolate has been a game-changer for my post-workout recovery.

How Sleep Affects Your Gut Microbiome

Your Gut Bugs Need Their Rest Too.

I was eating a perfect diet and exercising regularly, but my gut health would still suffer when I was going through a period of poor sleep. I learned that our gut microbiome has its own circadian rhythm, just like we do. A lack of quality sleep can directly disrupt this rhythm, leading to a decrease in beneficial bacteria and an increase in inflammatory ones. Prioritizing my sleep—by creating a consistent bedtime routine and aiming for 7-8 hours a night—became one of the most powerful and unexpected pillars of my gut-healing journey.

The Anti-Inflammatory Diet on a Budget

Health is Not Just for the Wealthy.

I used to think that eating an anti-inflammatory diet would be incredibly expensive. The truth is, it can be one of the most affordable ways to eat if you’re smart about it. The key is to focus on simple, whole foods. I buy my vegetables frozen, which is cheaper and just as nutritious as fresh. I build my meals around budget-friendly proteins like chicken thighs instead of breasts, and I embrace affordable staples like sweet potatoes and cabbage. I also learned to make my own gut-healing bone broth from leftover kitchen scraps, which is practically free.

How to Make AIP-Friendly Crackers

The Crunchy, Salty Snack You’ve Been Missing.

The craving for something crunchy and salty to dip into guacamole or eat with a piece of meat is intense on the AIP diet. I discovered a simple and delicious recipe for AIP crackers that saved the day. They are made from a simple dough of tigernut flour (which is actually a small root vegetable, not a nut), cassava flour, and a little bit of olive oil and salt. You roll the dough out very thin between two pieces of parchment paper, score it, and bake until crispy. They are a perfect, compliant vehicle for all my favorite dips and toppings.

The “4 R” Program for Gut Healing: Remove, Replace, Reinoculate, Repair

The Functional Medicine Blueprint for a Happy Gut.

The “4 R” program is the gold-standard framework that functional medicine practitioners use for healing the gut. It’s a simple, logical, four-step process. First, you Remove the inflammatory triggers, like problem foods and infections. Second, you Replace what’s missing, like stomach acid or digestive enzymes, to support proper digestion. Third, you Reinoculate the gut with beneficial bacteria by taking probiotics and eating fermented foods. And finally, you Repair the gut lining with targeted nutrients like L-glutamine, zinc, and collagen from bone broth. This systematic approach addresses the root causes of gut dysfunction.

The Best Cooking Methods for an Anti-Inflammatory Lifestyle

Gentle Heat is Your Friend.

How you cook your food can be just as important as what you cook. High-heat cooking methods like grilling, charring, and deep-frying can create advanced glycation end products (AGEs), which are highly inflammatory compounds. To reduce inflammation, I started embracing gentler cooking methods. My favorites are steaming, which preserves nutrients beautifully; poaching, which is great for delicate proteins like fish; and low-and-slow cooking methods like braising or using a slow cooker. These methods not only reduce the formation of inflammatory compounds but also make food more tender and easier to digest.

How to Make Your Own Sauerkraut at Home

The Easiest Ferment You’ll Ever Make.

I was paying a fortune for tiny jars of raw, probiotic-rich sauerkraut at the health food store. I was shocked to learn that I could make my own at home for a tiny fraction of the cost with just two ingredients: cabbage and salt. That’s it. You simply shred the cabbage, massage it with salt until it releases its own brine, pack it tightly into a jar, and let it sit on your counter for a few weeks. The naturally occurring bacteria on the cabbage do all the work, turning it into a tangy, delicious, and incredibly potent probiotic food.

The Low FODMAP Vegetarian’s Dilemma (and How to Solve It)

Beans are Out, But Tofu is In.

Being a vegetarian on a Low FODMAP diet presents a unique challenge, as many staple plant-based proteins like beans and lentils are high in FODMAPs. The solution is to lean heavily on the safe vegetarian protein sources. My go-to is firm tofu, which is low FODMAP and incredibly versatile. I also rely on small, safe servings of nuts and seeds, and I use eggs and lactose-free dairy products if they are part of my diet. It requires a bit more planning, but it is absolutely possible to get enough protein and stick to the diet without relying on meat.

The Best Anti-Inflammatory Foods for Brain Fog

Feed Your Brain, Clear the Fog.

The feeling of brain fog—that frustrating sense of slow, fuzzy thinking—was one of my most persistent inflammatory symptoms. I learned that the best way to fight it was to feed my brain the specific nutrients it needs to thrive. The top foods on my “clear brain” list are fatty fish like salmon, which is packed with brain-boosting Omega-3s; blueberries, whose antioxidants can protect the brain from damage; turmeric, a powerful anti-inflammatory; and dark leafy greens like spinach, which are full of essential vitamins. A diet rich in these foods was more effective than any cup of coffee.

My Experience Using the AIP Diet to Manage Rheumatoid Arthritis

I Took Control of My Pain with My Fork.

When I was diagnosed with Rheumatoid Arthritis, the pain and stiffness in my joints were debilitating. I felt like my own body was attacking me, and I was terrified of the strong medications being proposed. As a last resort, I decided to try the Autoimmune Protocol (AIP) diet. It was incredibly challenging, but within a month, I started to notice a real difference. The morning stiffness began to lessen, and the swelling in my joints went down. While it wasn’t a cure, the diet gave me a powerful tool to manage my symptoms and significantly reduce my pain levels, putting me back in the driver’s seat of my own health.

How to Make a Soothing “Gut Health” Latte

The Warm, Creamy Drink That Calms Your Stomach.

I was looking for a warm, comforting morning drink that was caffeine-free and would actively support my gut health. This led me to create my “gut health” latte. It’s a simple and delicious concoction. I gently heat some coconut milk on the stove and then blend it with a scoop of collagen powder for gut-lining repair, a teaspoon of slippery elm powder to soothe the digestive tract, and a dash of cinnamon for flavor and blood sugar balance. It’s creamy, comforting, and feels like a warm hug for my stomach first thing in the morning.

The Best and Worst Alcohols for Inflammation

If You Must Imbibe, Choose Wisely.

While alcohol is generally inflammatory and best avoided on a healing journey, I learned that for special occasions, some choices are much better than others. The worst offenders are sugary, mixed drinks and beer, which contains gluten. The best, or least-damaging, options are clean, distilled spirits like potato-based vodka or gin, mixed with soda water and a squeeze of fresh lime. Dry red wine is also a decent choice in moderation, as it contains some beneficial polyphenols like resveratrol. The key is to keep it simple, avoid sugar, and consume in strict moderation.

How to Make AIP-Compliant Salad Dressings

No More Boring Salads.

Store-bought salad dressings are a minefield of inflammatory oils, sugar, and weird additives. On the AIP diet, they are completely off-limits. Making my own delicious, compliant dressings was a total game-changer for my salads. My go-to formula is a simple 3-to-1 ratio of a healthy fat to an acid. My favorite combination is extra virgin olive oil and apple cider vinegar, with a crushed garlic clove and a pinch of sea salt. For a creamy version, I’ll blend avocado with lemon juice and a little water. It takes 30 seconds and tastes a million times better than anything from a bottle.

The Truth About Food Sensitivity Tests

A Useful Guide, Not an Infallible Gospel.

I spent hundreds of dollars on a food sensitivity test, hoping it would give me a definitive, magical list of my problem foods. The results came back, and I was apparently sensitive to almost everything I was eating. I felt hopeless. I learned from a functional medicine doctor that these IgG tests can be a useful tool, but they are not a perfect diagnostic. They often reflect what you’ve been eating recently and can be a sign of a leaky gut, rather than a true, permanent sensitivity. They are best used as a guide to help you structure your elimination diet, not as a strict, lifelong set of rules.

The Best Anti-Inflammatory Meal Plan for a Busy Week

Simplicity is Your Superpower.

When my work week is crazy, I don’t have the time or mental energy to cook complicated meals. My anti-inflammatory meal plan for busy weeks is built on a foundation of extreme simplicity. Breakfast is always a quick protein shake. Lunch is a pre-prepped “mason jar salad” that I can just shake and eat. And dinner is always a “sheet pan” meal, where I toss a protein source like chicken sausage and a bunch of chopped vegetables onto a single pan with some olive oil and seasoning and roast it for 20 minutes. It’s a simple, repeatable system that keeps me on track without adding to my stress.

How to Make Your Own Kombucha (and Avoid Common Mistakes)

The Bubbly Probiotic Tea You Can Brew at Home.

I love the tangy, bubbly taste of kombucha, but the store-bought versions can be expensive and sometimes high in sugar. I was intimidated to brew my own until I realized how simple it is. You just need to get a SCOBY (the symbiotic culture of bacteria and yeast), some sweet tea, and a big glass jar. The biggest mistake that beginners make is being afraid of the process. Trust that the SCOBY knows what it’s doing. As long as you keep everything clean and use real sugar (the SCOBY eats it, so very little is left in the final product), it’s a nearly foolproof process.

The Low FODMAP Approach to Garlic and Onions

Infuse the Flavor, Remove the FODMAP.

Giving up garlic and onions on the Low FODMAP diet feels like a cruel joke. They are the flavor base of almost every savory dish. The good news is, there’s a simple science hack to get all of their flavor without any of the gut-wrenching pain. The FODMAPs in garlic and onions are water-soluble, but not oil-soluble. This means you can gently sauté whole cloves of garlic or large chunks of onion in oil until it’s fragrant, and then discard the solids. The oil will be beautifully infused with all the flavor, but none of the problematic FODMAPs.

The Best Anti-Inflammatory Supplements, According to Science

Food First, Supplements Second.

The supplement aisle can be a confusing and expensive place. While no supplement can ever replace a healthy diet, I learned that a few key, science-backed supplements can provide powerful anti-inflammatory support. My top three are a high-quality fish oil, for a concentrated dose of Omega-3s; curcumin, the active compound in turmeric, in a highly absorbable form; and a potent Vitamin D supplement, as deficiency is widespread and linked to increased inflammation. These supplements aren’t a magic bullet, but they are a powerful adjunct to an anti-inflammatory lifestyle.

How to Eat for a Healthy Menstrual Cycle

Balance Your Hormones with Your Plate.

For years, I suffered from painful periods and intense PMS symptoms. I thought this was just my lot in life as a woman. The game-changer was learning how to use food to support my hormones throughout my cycle. I started focusing on anti-inflammatory foods to reduce pain, ensuring I was getting enough iron-rich foods like leafy greens during my period, and incorporating healthy fats like avocado and olive oil, which are the building blocks for our hormones. Eating this way didn’t just help my gut; it dramatically improved my cycle and my overall sense of well-being.

My Favorite “One-Pan” AIP Dinner Recipes

Less Mess, Less Stress, More Healing.

Being on the AIP diet requires a lot of home cooking, and the last thing I want after a long day is a mountain of dishes. This is why one-pan meals have become the foundation of my weeknight cooking. My two favorites are a simple “Sausage and Veggie Bake,” where I toss some compliant sausage with chopped sweet potatoes, broccoli, and onions, and a “Lemon Herb Salmon and Asparagus” bake. I just put everything on a single sheet pan, drizzle with olive oil and seasoning, and roast until done. It’s a simple, delicious, and incredibly efficient way to get a healing meal on the table.

The Connection Between Gluten and Inflammation (Even if You’re Not Celiac)

The “Non-Celiac Gluten Sensitivity” is Very Real.

I tested negative for Celiac disease, so for years, I thought my issues with gluten were “all in my head.” I felt like a fraud. Then I learned about non-celiac gluten sensitivity, a very real condition where gluten can trigger a significant inflammatory response even without the classic autoimmune reaction of Celiac disease. For sensitive individuals, gluten can contribute to a leaky gut and trigger a wide range of symptoms, from bloating and brain fog to joint pain and skin issues. Removing gluten, even without a Celiac diagnosis, was one of the most powerful steps I took to reduce my overall inflammation.

The Best Low FODMAP Snacks for On-the-Go

Be Prepared, or Prepare to Suffer.

Being caught hungry without a safe snack on the Low FODMAP diet is a recipe for disaster. I learned to never leave the house without a few “emergency” snacks in my bag. My go-tos are a small handful of walnuts or macadamia nuts, a firm, unripe banana, a couple of hard-boiled eggs, or a safe, low FODMAP granola bar (I always read the labels carefully). Having these simple, portable options on hand means I’m never tempted to grab something that I know I’ll pay for later.

How to Create a “Symptom Journal” to Identify Trigger Foods

You Are Your Own Best Detective.

A symptom journal was the single most powerful tool I used to identify my personal trigger foods. It felt tedious at first, but the data it provided was priceless. In a simple notebook, I would write down the time of every meal, exactly what I ate, and then I would track any symptoms that appeared throughout the day—bloating, headache, fatigue, skin rashes—and what time they occurred. After just a few weeks, clear patterns began to emerge, connecting specific foods to specific symptoms. It turned me from a confused patient into an empowered detective in my own health journey.

The Best Anti-Inflammatory Meal Plan for Skin Health

Eat the Glow.

I used to spend a fortune on fancy serums and creams to get glowing skin. The real secret, I learned, was in my kitchen. I created a meal plan specifically focused on skin health. It was rich in healthy fats from sources like avocados and olive oil to keep my skin supple. It was packed with antioxidants from a rainbow of fruits and vegetables like berries and leafy greens to protect my skin from damage. And it included plenty of clean protein from sources like wild-caught salmon, which provides the building blocks for collagen. Eating for my skin gave me a glow that no topical product ever could.

How to Make Your Own Water Kefir

The Fizzy, Probiotic “Soda” You Can Make at Home.

I was looking for a dairy-free, probiotic-rich fermented drink, and I discovered the magic of water kefir. It’s made from “water kefir grains” (which are not actual grains, but a culture of bacteria and yeast) that you feed with sugar water. The grains eat the sugar and turn the water into a delicious, naturally fizzy, slightly sweet beverage that is teeming with a diverse range of beneficial microbes. It’s incredibly easy to make, and you can flavor it with a splash of fruit juice to create your own healthy, probiotic “soda.”

The Top 5 Mistakes People Make on an Elimination Diet

Avoid These Pitfalls on Your Path to Healing.

An elimination diet is a powerful tool, but it’s easy to make mistakes that can sabotage your results. The top five I see are: 1) Not being 100% compliant. Even a tiny bit of a trigger food can keep inflammation going. 2) Not eating enough. Restriction can lead to nutrient deficiencies and stress. 3) Giving up too soon. It can take weeks or even months to see real results. 4) Reintroducing foods too quickly. This muddies the waters and you won’t get clear answers. 5) Ignoring lifestyle factors. A perfect diet can’t overcome chronic stress and poor sleep.

The Best Anti-Inflammatory Fats and Oils

Change Your Oil, Change Your Health.

One of the fastest and most impactful changes you can make to an anti-inflammatory diet is to do an “oil change” in your kitchen. I threw out all the pro-inflammatory industrial seed oils like canola, corn, soybean, and sunflower oil. I replaced them with a few key healthy fats. For high-heat cooking, I use avocado oil or ghee. For low-heat cooking and salad dressings, I use extra virgin olive oil. And for baking and adding richness, I use coconut oil. This simple swap dramatically reduces your intake of inflammatory Omega-6 fats and increases your intake of healthy, stable fats.

How to Navigate Social Gatherings on a Strict Diet

Eat Before You Go, and Bring a Safe Dish.

Social events used to fill me with dread. I was tired of explaining my diet or feeling like a picky eater. I developed a simple two-part strategy that has been a lifesaver. First, I always eat a full, satisfying, compliant meal before I leave the house. This way, I’m not hungry or tempted by the food at the party. Second, I always offer to bring a dish to share. I’ll make a big, beautiful salad or a delicious, compliant dessert. This guarantees there will be at least one thing there that I can safely eat, and my host is always grateful for the contribution.

The Ultimate Guide to AIP Baking

Rethinking Flour, Fat, and Sweeteners.

Baking on the Autoimmune Protocol requires you to completely rethink the basic building blocks of a recipe. Wheat flour is replaced by gut-friendly alternatives like cassava flour, coconut flour, or tigernut flour. Butter is swapped for coconut oil, avocado oil, or high-quality lard. Sugar is replaced by natural, unrefined sweeteners like maple syrup, honey, or dates. And eggs are often replaced with a “gelatin egg” or mashed bananas. It’s a whole new world of baking, but it’s a creative and delicious challenge that allows you to enjoy amazing treats without compromising your health.

The Low FODMAP Diet for Managing GERD and Acid Reflux

It’s Not Just About Acidity, It’s About Pressure.

For years, I treated my acid reflux by avoiding acidic foods like tomatoes and citrus. It didn’t help much. I learned that for many people, GERD isn’t caused by too much acid, but by too much pressure in the abdomen, which forces stomach contents back up. This pressure is often caused by gas produced by the fermentation of high FODMAP foods in the gut. By following a Low FODMAP diet, I was able to dramatically reduce the gas and bloating, which in turn relieved the pressure and significantly improved my reflux symptoms.

How I Stay Motivated on a Restrictive Healing Diet

Focus on How You Feel, Not Just What You Eat.

Sticking to a restrictive diet like AIP or Low FODMAP can be mentally exhausting. The key to my long-term motivation wasn’t willpower; it was data. I started keeping a journal where I would rate my energy levels, my pain, my bloating, and my mood every single day. On the tough days when I was craving a food I couldn’t have, I would look back at my journal and see in black and white how much better I was feeling. The memory of the pain and fatigue was a much more powerful motivator than any fleeting craving could ever be.

The Best Anti-Inflammatory Spices for Cooking

Your Spice Rack is a Medicine Cabinet in Disguise.

I used to think of spices as just a way to add flavor. Now I know they are one of the most potent sources of anti-inflammatory compounds in my diet. My go-to spices are turmeric, the undisputed king of inflammation fighters; ginger, which is amazing for digestion; cinnamon, for blood sugar control; cloves, which are packed with antioxidants; and rosemary, which has powerful anti-inflammatory and cognitive benefits. Being generous with these spices in my daily cooking is an easy, delicious, and powerful way to support my body’s healing process.

How to Meal Prep for the Low FODMAP Diet

The “Mix and Match” Method for Easy Meals.

Meal prepping for the Low FODMAP diet saved my sanity. The key was to stop trying to prep entire, complicated meals. Instead, I use a “mix and match” component prep system. On Sunday, I’ll cook up a big batch of a safe grain like quinoa or rice. I’ll roast a huge tray of low FODMAP vegetables like carrots and bell peppers. I’ll grill a bunch of plain chicken breasts. And I’ll make a jar of a simple, safe vinaigrette. During the week, I can quickly assemble these components into bowls, salads, and stir-fries, making a compliant meal in minutes.

The Surprising Benefits of Chewing Your Food Properly

Digestion Begins in the Mouth.

I was a notoriously fast eater. I’d inhale my food without even thinking about it. I learned that this was putting a huge amount of stress on my digestive system. Digestion doesn’t start in the stomach; it starts in the mouth. The simple act of chewing your food until it is almost liquid does two crucial things. First, it mechanically breaks down the food, making it easier to digest. Second, it signals to your stomach to start producing the acid and enzymes it needs to do its job properly. This simple, free habit made a noticeable difference in my post-meal bloating.

How to Make Anti-Inflammatory Golden Milk

The Warm, Soothing Drink for a Calm Body and Mind.

Golden milk has become my favorite evening ritual. It’s a warm, comforting, and incredibly powerful anti-inflammatory drink. To make it, I gently heat a cup of coconut or almond milk on the stove. Then, I whisk in a teaspoon of ground turmeric, a half teaspoon of cinnamon, a pinch of ground ginger, and a crack of black pepper (which is essential for activating the turmeric). It’s a delicious, caffeine-free latte that helps to reduce inflammation, calm my nervous system, and prepare my body for a restful night’s sleep.

The Best Low FODMAP Breads and Cereals

Read the Label, and Then Read It Again.

Finding safe bread and cereal on a Low FODMAP diet can be tricky, but not impossible. For bread, your best bet is to look for a true, slow-fermented sourdough bread, as the fermentation process reduces the FODMAP content. There are also some certified Low FODMAP gluten-free breads available. For cereal, simple options like rice krispies or corn flakes are generally safe. The most important rule is to be a relentless label-reader. Look out for hidden high FODMAP ingredients like high-fructose corn syrup, honey, or inulin/chicory root fiber.

How to Transition Your Family to an Anti-Inflammatory Lifestyle

Lead by Example, Don’t Dictate by Decree.

When I changed my diet, I wanted my whole family to experience the benefits. I learned very quickly that trying to force them to eat like me was a recipe for rebellion. The strategy that worked was to lead by example and focus on “crowding out” the bad stuff with the good. I started making delicious, anti-inflammatory meals that everyone loved, like sheet pan dinners and flavorful soups. I stocked the house with healthy snacks. Over time, as my family saw how much better I was feeling and how delicious the healthy food was, they started to make their own changes willingly.

The Best Way to Store and Reheat Anti-Inflammatory Meals

Protect Your Investment in Your Health.

When you spend time and money preparing healthy, anti-inflammatory meals, you want to make sure they stay fresh and delicious. My rule for storage is to use glass containers whenever possible to avoid plastics. I let my food cool completely before refrigerating to prevent condensation. For reheating, the microwave is convenient, but it can be harsh. My preferred method is to gently reheat meals on the stovetop or in a toaster oven. This preserves the texture and flavor much better. A little splash of water or broth when reheating can also help to keep things moist and delicious.

The AIP Diet for Endometriosis: A Personal Story

Quieting the Pain with My Plate.

Living with endometriosis meant that every month, I was debilitated by intense, inflammatory pain. I felt completely at the mercy of my hormones. On the recommendation of a forward-thinking doctor, I decided to try the Autoimmune Protocol (AIP) diet to see if I could manage the inflammation. The results were not immediate, but over the course of several months, I noticed a dramatic shift. My cyclical pain became significantly less intense, and my overall energy levels improved. The diet didn’t cure my endometriosis, but it gave me a powerful tool to manage the inflammation and reclaim my life from the pain.

How to Build a Resilient Gut

It’s a Marathon, Not a Sprint.

After months of following a strict healing protocol, I was terrified to deviate even slightly. I learned that the ultimate goal of gut healing is not to live in a bubble forever, but to build a resilient gut that can handle a wider variety of foods and occasional insults. The keys to building this resilience are threefold: maintaining a diet rich in diverse plant fibers to feed a diverse microbiome, actively managing stress levels, and getting consistent, high-quality sleep. It’s a long-term lifestyle that turns your gut from a fragile, reactive system into a strong and robust one.

The Best Anti-Inflammatory Foods You’re Not Eating

The Unsung Heroes of a Healthy Diet.

Everyone knows about salmon and blueberries, but there are some unsung anti-inflammatory heroes that I was completely overlooking. My top three are watercress, a peppery green that is one of the most nutrient-dense foods on the planet; sardines, the affordable little fish that are packed with Omega-3s and calcium; and beets, whose deep red color comes from powerful anti-inflammatory compounds called betalains. Actively incorporating these less-common foods into my diet added a new level of diversity and healing power to my meals.

The Ultimate Guide to Nightshades and Inflammation

For Some, the Humble Tomato is a Hidden Trigger.

Nightshades are a family of plants that includes tomatoes, potatoes, peppers, and eggplant. For most people, they are perfectly healthy. But for a subset of the population, particularly those with autoimmune conditions, these foods can be a significant trigger for inflammation, joint pain, and digestive issues. This is because they contain compounds called alkaloids. If you’ve been eating a “healthy” diet but are still struggling with symptoms, a temporary elimination of nightshades can be a powerful diagnostic tool to see if these common vegetables are a hidden part of your problem.

How to Make a Low FODMAP Vegetable Broth

All the Flavor, None of the Bloat.

A good vegetable broth is the base of so many delicious soups and stews, but traditional recipes are loaded with high FODMAP onions and garlic. Making a delicious, compliant broth at home is easy. The secret is to use the leafy green parts of leeks and the tops of green onions, which are low FODMAP and provide a wonderful onion-like flavor. I combine these with other safe vegetables like carrots, parsnips, and the peel of a potato, and simmer them for a few hours. The result is a rich, flavorful broth that I can use as a base for all my favorite dishes.

The Long-Term Success Plan After Finishing an Elimination Diet

Life Beyond Restriction.

Finishing a strict elimination diet like AIP or Low FODMAP can feel like graduating. The key to long-term success is to not immediately go back to your old way of eating. My plan was to solidify my new lifestyle based on what I had learned. I now follow an 80/20 rule. 80% of the time, I stick to a clean, anti-inflammatory diet based on my known safe foods. The other 20% of the time, I allow for some flexibility and mindful indulgences with foods that I know I can tolerate in moderation. This balanced approach is what has made my healing sustainable for the long haul.

My Gut Health Journey: Before and After

From a Prisoner in My Own Body to a Partner in My Own Health.

Before I started my gut-healing journey, I was a prisoner. I was trapped by chronic bloating, brain fog, joint pain, and a constant, humming anxiety. I felt like my body was a mysterious and hostile enemy that I couldn’t understand or control. After years of focusing on healing my gut from the inside out, the “after” is not just the absence of those symptoms. It’s a complete shift in my relationship with my body. I am no longer its victim; I am its partner. I’ve learned to listen to its signals and provide it with the nourishment it needs to thrive. It’s a freedom I never thought was possible.