You don’t have to spend a fortune to eat right for your gut

Being on a budget shouldn’t keep you from eating whole, natural foods. You don’t have to shop at Whole Foods to find healthy choices.  Many regular supermarkets are selling healthy food alongside the unhealthy one. Read the labels to figure out which ones are which.

Here’s my list from a recent shopping trip to Trader Joes ( a supermarket chain known for it’s low prices, and bachelor sized portions)

All of these products are natural with no added chemicals or sugar. I can pronounce and approve of all the gut friendly- ingredients.

I hope my behind the scenes shopping list helps you find gut-healthy choices where you shop. You can eat most of these foods on an elimination diet.

 

Here are some gut friendly items I picked up on my recent shopping trip to TJs:

Organic quinoa

Organic coconut oil

Shredded cabbage in a bag (great for making probiotic-rich sauer kraut because this stuff comes pre-shredded. Just sprinkle a teaspoon of salt per bag, smush with your hands and set on the counter for 3 days with a plate over it to pack it down in it’s juices)

Organic broccoli slaw (shredded broccoli stems) Warning: some people with IBS can’t tolerate cruciferous veggies like broccoli, but some have no problem with cooked cruciferous veggies. You have to test what’s right for you.

Bagged organic salad leaves (prewashed) Mache/Lamb’s lettuce is my favorite.

Precut, bagged organic kale for smoothies, sautes or stews. See cruciferous veggie warning above.

Frozen marinara meat sauce with ground turkey

Store brand rolled oats (sugar free)

Organic chicken breast and eggs. Warning: some people can have allergies to eggs

Coconut-based Indian and Thai simmer sauces (sugar-free)

Organic baby carrots and zuccini

Shaved brussel sprouts (in the cruciferous veggie family)

Light coconut milk in a can and carton and my favorite guilt-free dessert coconut creme.

Organic steamed and peeled baby beets (ready to cut and throw into salads or smoothies)

Zico coconut water

Frozen, organic brown rice (just defrost and heat. They cooked it to a perfect crispness)

Pre-cut frozen fruit for smoothies or for a stewed dessert (mango, blueberries and pineapple) Warning: some people with IBS can’t tolerate fructose while others have no problem

Frozen chicken and turkey burgers (no crap, sugar, soy or fillers, just meat)

Organic apple cider vinegar (the gut friendliest vinegar out there)

Frozen veggies (organic peas, pesticide free and organic chopped spinach, and sliced peppers)

Crushed garlic (this stuff is antiviral and antibacterial but some people with IBS cant tolerate garlic)

Salsa Verde (crap-free salsa made with tomatillos, can use for flavoring fish or meat or add to salad dressing)

Brown rice pasta

Almond meal (pulverized almonds for alternative baking)

Raw pumpkin seeds (also called Pepitas). Great for snacking, full of zinc and gut friendly.

Indian Fare (Trader Joe’s version of Tasti Bites, the eggplant dish is relatively healthy but a little bit processed. I used to eat this stuff on my healing cleanse)

Butternut squash, acorn squash, sweet potatoes and spaghetti squash. Eating these sweet veggies satisfies the sweet tooth. Just roast and enjoy.

Cilantro. Cleanses heavy metals from the body.

Organic grass-fed ground beef

Sugar-free tomato sauce

 

 

 Do you have any gut-friendly staples to add to the list?

 
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