Where do I begin...?

I've found that many people are overwhelmed with which healing "diet" to choose and where to start. And the diets often have 'rules' for sequencing food introductions and HUGE food elimination requirements, and can contradict each other. Additionally, there are many detoxification and nutrient deficiencies overlooked in some of them, in my opinion. Plus many rely heavily on (very expensive) supplements.

I believe we can nourish and heal our body with whole foods. However, if someone has such a messed up gut that they need intensive nutrient support, Dr. Amy Yasko's site is an amazing resource, as is Andy Cutler and "Amalgam Illness" regarding chelating mercury (a common gut imbalance variable).

As a result of the above, I coined a short version of the highlights, 14 Steps for Healthy Guts.

These are nutrient-dense, healing foods which we can easily include in our normal diets for optimizing our health and strengthening our immune system. And they are the most cost effective alternatives because they are whole food nutrients.

Whole foods work in synergy to provide nutrients which science hasn't even isolated and defined yet. And they are in bio-available forms in combination so that our body can safely support our detoxification system at the same time.

Most cost effective alternatives are whole food nutrients.

Nutrient dense foods:

  • homemade bone broth every. single. day. 1 cup (MANY nutrients needed for detox, plus minerals)
  • homemade milk kefir every. single. day. 1 cup (gradually work up) (B vits, enzymes, most probiotics in proper ph)
  • homemade kombucha every. single. day. 1 cup (start with an ounce, increase by 1 ounce a week.) (displaces and replaces candida albicans in the gut, only if no mercury/amalgam fillings/toxicity issues, nor nursing)
  • green smoothie every. single. day. day 2 cups (any frozen fruit plus any dark leafy greens, rotate produce)
  • liver one ounce, only three times a week. (B-vits essential for detox)
  • Coconut Oil 1 Tbls every. single. day. (medium chain fatty acids, kills candida in the large intestine)
  • fermented CLO, every. single day. (most expensive item) (vit A, D, K, EFAs)
  • Bubbies sauerkraut 1 Tbls. every. single. day. (or other raw, fermented food) (probiotics)
  • Brazil nuts, 1 ONLY, every. single. day. (selenium)
  • Celtic Sea Salt, a pinch in every glass of water, broth. (microminerals)
  • Lemon juice, fresh squeezed, 1 tsp. in every glass of water or smoothie. (alkalizing to body ph,paradoxically)
  • Raw local honey, 1 Tbls at bedtime. (helps bifidum bacteria to grow in the gut)
  • Egg yolk, 1 per day. (nutrients help to detox)
  • Nettles infusion, 1 or 2 cups per day. (many vitamins and minerals and phytonutrients)


  • Additionally, avoiding wheat/gluten, pasteurized dairy, GMO-corn and GMO-soy are huge for healing an inflamed or "leaky gut".

  • None of this has to be done perfectly, in any special order, nor started all at once. These foods can be gradually added to a regular diet to enhance our health naturally and nutritionally.
  • Epsom salt baths, 1 cup in a tub of water 3x/week for 20 minutes.

Total cost about $4 per day.

The other four ingredients to avoid as much as possible are artificial colors, preservatives, HFCS and MSG.

And avoid anti-microbial products in the home.

Those simple ideas could help more people than all those other diets put together, in my opinion, because they are practical.

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P.S. Favorite Posts:

     •  14 Steps For Healthy Guts

     •  The Beet Test (stomach acid?) 

     •  Candida 101 

     •  Green Smoothie Challenge

     •  Healthy Poop 101

     •  Master Tonic 101 

     •  Nettle Leaf herbal infusions 101.

     •  Overwhelmed? Where to Start?!

     •  Probiotic Selection

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Views: 65562

Comment by Stephanie Williams on August 5, 2010 at 4:35pm
Thanks for such a great read!
Comment by Sara on August 10, 2010 at 3:51pm
Appreciate the great read. Thank you
Comment by Kathy Wallace on November 3, 2010 at 12:50pm
Does this help with low HCL production?
Comment by Pat Robinson on November 3, 2010 at 12:56pm
Here are many foods to improve stomach acid: cabbage juice, sauerkraut, zinc, apple cider vinegar, fermented vegetables

Spices, teas and herbs, i.e. chamomile, ginger, cinnamon, nutmeg, etc. are other options. http://www.healingnaturallybybee.com/articles/dig14.php

Comment by Danielle wardle on January 20, 2011 at 6:00am
Good info!! Why only one Brazil nut a day? I usually eat 2-3 a day as well as about 8 almonds, sunflower seeds, pumpkin seeds and bout 5 walnuts on my fruit salad every morning.
Comment by Pat Robinson on January 20, 2011 at 5:10pm

Brazil nuts are very high in selenium. It is a mineral and you don't want to consume "too much" regularly.



Comment by Lura Diestelhorst on January 24, 2011 at 8:13pm
What about a ton of food intolerances? The goal is to overcome the intolerances, but right now avoidance s our only option. The biggest one is we can't do milk kefir. And something about bone broth the other day gave me a stomach ache. Did I do something wrong?
Comment by Pat Robinson on January 24, 2011 at 8:35pm

Are some of these on your food intolerance list?


How did you prepare the bone broth, how much did you consume and was it with any other foods?



Comment by Danielle wardle on July 22, 2011 at 12:22am
I have beeb drinking my home made Kombucha for a few months almost every day. I have just read that you dont recommend drinking this if there is amalgam fillings. I have 4 amalgams. I also have candida and a leaky gut. Should I stop drinking my Kombucha?
Comment by Pat Robinson on July 22, 2011 at 1:06pm



I don't know the answer for you. How do you feel when you drink it? How much do you drink? Are you ttc, pregnant or nursing? Any candida flares while on the kombucha? Do you consume selenium, magnesium, zinc, etc for nutrients? Gut, stool, skin, allergy, asthma better or worse drinking kombucha?



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                Master Tonic 101

          14 Steps for Healthy Guts

   The Beet Test (stomach acid)

                Healthy Poop 101

Overwhelmed? Where To Start?

                      Candida 101

Signs and Symptoms of Magnesium Deficiency

        Nettle Leaf Infusion 101

            10pm Bedtime Club 14-Day Green Smoothie Challenge

        Sharing Starter Cultures

               Probiotic Selection

       Water Kefir vs. Kombucha         Natural Remedies for Flu

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This list shares personal experience and information only and should not be taken as medical advice. All opinions and information shared are the views of the individual member.

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