Instead of a list of foods to avoid, we’ve put together a list of amazing nutritionally-dense foods that you should be eating (unless you have specific intolerances/allergies or are on a low FODMAP diet). Eat from this list daily, and your challenge, should you choose to accept it is to create as many of your meals with these foods in them as you can.
Here are our top 20 healthiest foods to add to your day:
- Berries especially blueberries and blackberries. High in antioxidants like polyphenols and despite being a fruit they aren’t going to spike your blood sugar terribly.
- Lemon: squeeze it into water, over meat, over salads, over avocado
- Coconut: eat the flesh, drink the water, use the oil (cold pressed)
- Sardines (in a can): high in omega 3, without the mercury, and because they contain the bones they are also high in calcium.
- Fresh herbs like basil, mint, coriander, rosemary and thyme don’t just add flavour to meals, they have great health qualities too.
- Sugar snap peas… yummy crunchy, green and full of B vitamins, fibre, protein and yumminess.
- Broccoli and cauliflower (preferably organic): there is so much goodness in cruciferous veg! Wonderful cancer fighters.
- Tahini (sesame seed paste) high in calcium…and yummy in dips or dressings
- Apples (organic and washed!) – full of gut-friendly prebiotics
- Chilli or Harissa
- Cinnamon (this is a spice, not a food, but it can actually help you manage your blood sugar levels so eat it with foods like pumpkin, oats, apple)
- Pistachios (one of the best nuts to eat for a number of reasons!)
- Walnuts: bursting with ALA, the omega 3 fatty acid and super-antioxidant that works to scavenge free-radicals and repair and protect cell membranes in the brain.
- Sauerkraut or Kimchi (fermented foods are great for gut health)
- Ancient grains: quinoa, millet, amaranth, buckwheat (all wheat free and naturally gluten free, so these grains are not going to irritate your gut like other gliadin grains tend to, they are also high in essential amino acids)
- Leafy greens especially watercress, Chinese cabbage, beet greens, dandelion greens, spinach and kale (which are great “liver cleansers”)
- Ginger and Turmeric (cook with them, add them to stir fries, rice, casseroles…so good! Read all about the healing properties of turmeric in our blog post here.
- Sprouted legumes or beans – bursting with B vitamins!
- Great quality cocoa – full of antioxidants!
Some other tips: garlic is amazing, any veg especially mushrooms, artichoke hearts, asparagus, spaghetti squash, tomatoes. If you are going to eat potatoes opt for purple or red skin new (small) potatoes or sweet potatoes.
If you are going to eat meat, go for organic where possible and always grass fed, same applies for chicken. Game meats and bone broth are great and full of goodness too.
Organic soya beans or tofu have amazing health benefits, are rich in B vitamins and have actually been found to be protective against cancer.
Of course, this list of healthy foods can go on for ages, but these are some of our favourites that we love using in the Wholesomeness kitchen 🖤