Nutrition
Following the guidelines in this document should fix most major nutritional deficiencies and decrease inflammation, but do your own research and adjust to your own needs.
Keep in mind that the source of your food matters; happy animals and happy farmers produce better food.
I recommend and refer to Ray Peat's writings and interviews on most things related to health.
Avoid fad diets like keto, low carb, carnivore, primal, multi-day fasting, intermittent fasting, one-meal-a-day, etc.
What to eat
- Fruit, fruit juices - sweet, ripe, preferably without pulp
- Milk - preferably unpasteurized, local
- Cheese - preferably made from animal rennet
- Liver, organ food
- Bone broth, soups
- Meat - grass-fed red meats, game meat; limit somewhat
- Seafood - fish, shellfish, bivalves (like oysters)
- Eggs
- If cooked, keep the yolk intact and don't overcook it.
- Raw has some benefits.
- Choose eggs from hens that mostly peck outside.
- Raw honey/honeycomb - antibacterial, antifungal, antioxidant
- Seaweed soup - mainly for iodine
- Lacto-fermented foods
- Traditional in many cultures.
- Can assist in displacing "bad" gut bacteria.
- Examples are sauerkraut, beet kvass, kefir and kimchi.
- Butter, ghee, tallow - for cooking
- Extra virgin coconut oil - for cooking
- Extra virgin olive oil - for cooking, but heat carefully
Miscellaneous
- White sugar (yes, really)
- Raw apple cider vinegar (with "mother") - antioxidant, antimicrobial
- Lemon - immunity
- Ginger - immunity
- Cayenne - I heard this is good, but do your own research
- Turmeric - same as above
- Garlic, garlic skin broth - immunity, gut health
- Onion - with food
What to avoid
- PUFA (polyunsaturated fatty acids) - see here and here
- Industrialized vegetable/seed oils
- Grains (gluten/bread, legumes/beans, nuts included)
- Corn and derivatives such as HFCS
- Soy
- Artificial sweeteners
- Low quality animals i.e. "factory farmed" animals
- Vegetables high in oxalate
- Flouride
- Alcohol
- Smoking
Supplements
A good diet should provide most minerals, vitamins, amino acids etc. that you need. However some some supplementation might be beneficial due to soil depletion, laziness and other factors.
Please see this page for my notes on various supplements.