For years people like Donna Gates, andDr. Gabriel Cousens, MD have been proselytizing the benefits of having a healthy gut in order to heal disease such as cancer, diabetes, AIDS, chronic fatigue, brain and gut disorders, and all forms of dis-ease including depression and mental illnesses, and what the best approaches are for doing so.

As of late, more and more professionals and MDs (Dr. Perlmutter, Dr. Oz and Dave Asprey to name a few) have released books containing multiple studies, which prove that the brain and the gut are directly related and that there is a war going on in the body between the healthy and unhealthy bacteria. According to these experts, the best thing you can do for your heart, your brain and your gut is to eat a diet which feeds the good bacteria and eliminates or starves the bad bacteria.

This is a basic outline of the foods to avoid and the foods to eat to get your gut and brain functioning at it’s highest potential of efficiency and health.


  • Low glycemic fruits such as blackberries and raspberries, cranberries, lemons and limes.
  • Cultured foods such as kefir, sauerkraut and coconut yogurt (see recipes below)
  • Low glycemic green smoothies greens (spinach, spring mix and parsley interchangeably) blended with low glycemic fruits (no bananas), a zucchini and some sweet spices like cinnamon or cardamom and a scoop of low glycemic protein powder if desired.
  • Vegan Proteins- Sprouted nuts, seeds, coconuts and protein powders
  • Animal Proteins (if you are not vegan) pastured poached or blended raw eggs, wild caught salmon, grass fed beef and bone broth.
  • Low carb veggies- (eat raw or steamed)-All cruciferous veggies such as bok choy, collards, kale, broccoli, cauliflower and cabbage, zucchini, onion, garlic, ginger
  • Healthy Fats-Avocado, Cacao butter, Grass Fed Butter (non-vegans), Coconut (oil and flesh), Olives, Nuts and Seeds (and their cold pressed oils)
  • Beverages: Unsweetened Green Juices, herbal and Chinese medicinal and mushroom teas, green tea, organic coffee (try Bulletproof), and hibiscus tea (chilled is nice)
  • Extras and Superfoods: Raw cacao powder, green powders (less than 1 g sugar), algae, seaweed (either sprinkled on salads or soaked),
  • Starches- in moderation- Sweet potatoes, butternut squash, pumpkin, yams and carrots (raw is lower glycemic than cooked)
  • Spices and flavors- all spices that are organic such as onion powder, garlic powder, ginger, cumin, cayenne, Italian seasoning and all herbs. Vanilla and other organic flavors that have no alcohol or glycerin (try Medicine Flower)
  • Sweeteners- Erythritol, Stevia and very moderate amounts of coconut sugar or honey


  • Fruit- such as all high glycemic fruits, especially bananas, mangos, watermelon, and pretty much all fruit except those in the eat category.
  • Cultured foods –Kombucha, wine, beer and anything that has sugar or grains
  • Grains-for people who have a compromised gut, it’s best to avoid all grains for now until 3 months have passed and you have improved. Once you add some grains back in you can have white rice in moderation, quinoa and wild manitok rice.
  • Fruit smoothies – blended and juiced fruits are like eating pure sugar and will add fat to your belly.
  • Animal Proteins avoid all non-organic animal products.
  • Fats- cashews (high in micotoxins), pistachios, heated and fried oils, refined oils, canola oil, soy oil, sunflower oil, safflower oil, corn oil, anything not mentioned in the Eat section.
  • Beverages: Sweetened beverages including boxed nut milks. Always read your labels!
  • Extras –READ YOUR LABELS! If the sugar content is above 5 per serving or the carbohydrate level is above 10, then skip it.
  • Starches- White grains, all grains, bread, tortilla, corn and corn chips.
  • Spices and flavors- all spices that are non-organic, white iodized salt, anything with wheat such as Soy sauce and Shoyu.
  • Sweeteners- White sugar, malitol, sorbitol, honey may be used moderately, maple syrup, HFCS, fruit juice concentrate, aspartame, sucralose, dextrose.

Thai Coconut Curry Soup

Makes 8 one cup servings

3 young young coconuts (about 1 ½ cups meat and 4 ½ cups coconut water)

1 ½ tsp. grated or zested ginger

Juice of 1 lime (about 2 Tbs.)

½ cup extra virgin olive oil or coconut oil

1 tsp. Mineral salt (Himalayan, Real or Celtic)

1 Tbs. Coconut Aminos (or Tamari)

1-2 cloves garlic, peeled

1 tsp. curry powder

1 Thai chili (small red or green)

  1. Open all the young coconuts and pour the water into a pitcher.
  2. Measure out 1 ½ cups coconut water and pour into the blender.
  3. Scoop all the coconut meat out and mix with the remaining ingredients.
  4. Blend until the coconut meat becomes smooth and there is no sign of coconut pieces (this may take a couple minutes if the coconuts are cold).
  5. Add the remaining coconut water from the other pitcher and blend again. (add less coconut water for a thicker soup or for a salad dressing)
  6. You may warm it on the stove if desired or serve as is.
  7. Pour into bowls and decorate with sliced green onions or dehydrated onions.

This soup will last in the refrigerator for up to 5 days